The pain cannot be tolerated .
Everyone knows this.
But what to do if there is no medicine at hand?
And you don’t always want to take pills.
In this case, exercises that can be performed for both pain and prevention will help.
We offer some of them.
For heartache
The main thing is not to worry. Lie down on the bed, try to calm down.
Raise one leg first, then the other. Move your arms. Do not make sudden movements.
Rub the stomach, chest. Cross your legs, rub them together.
You will feel how the heat will run down your legs and arms, your feet will warm up.
Relax for 5-10 minutes. Continue rubbing your feet against each other.
Think about how the blood spreads through all the vessels and the heart will feel better, the pain will stop.
Call the diaphragm for help, it works with the heart in one team. Touch your chin to your chest, inhale and hold your breath.
Bend your knees slightly, start slowly pulling your belly (three times). Then exhale slowly, relax the stomach. 30 times.
For headaches
(Tibetan gymnastics to improve blood circulation in the brain)
Stretch properly in the morning without getting out of bed. Join your fingers into the lock at the back of your head.
Count to ten, tilt your head forward, resisting. 10 times.
Rub your ears with your palms. 20 times.
Massage behind the earlobe with your index finger. 20 times.
With the outside of your thumbs, massage the edges of your eyebrows from nose to ears and vice versa. 20 times.
Massage the eyeballs with the second phalanx of the thumbs. 20 times (10 times from the nose and 10 times to the nose).
Close your eyes. Move your gaze to the left and then to the right. 20 times.
Massage your face: first the bridge of the nose and the wings of the nose, then from the middle of the cheeks to the ears. 20-30 times.
Place four fingers of each hand on the eyeballs and vibrate from the nose to the side towards the earlobes. 10 times.
Cover your ears with your palms and pat the back of your head with your index finger. 10 times.
Sit on the mat, inhale as you exhale, stretch your arms (palms up) towards your toes. 40 times.
Use your palms clockwise to massage your knee joints. 100 times. It calms the nervous system.
For neck pain
(done at a slow pace 10 times each)
Tilt your head back and forth.
Tilt your head to your right shoulder, “scroll” it to your left shoulder.
Tilt your head alternately to the right, then to the left shoulder.
Tilt your head towards your chest and rotate it to the right, then to the left. Inhale as you turn your head.
Slowly turn your head in a circle – 10 times to the right and 10 times to the left, breathe evenly.
Put your hands together at the back of your head, tilt your head forward, overcoming resistance.
10 times. Turns can be combined with massage of the cervical spine from the front and back: front – down, back – up and down.
Do the same exercise with your mouth open.
Draw your head at the raised shoulders.
Raise your arms up, turn your head left and right.
Then look back over your left shoulder, then over your right shoulder.
The same exercise, but with arms stretched forward.
Place the palms of both hands towards the right temple, try to turn the head to the right, overcoming the resistance of the hands. The same on the left.
For osteochondrosis
According to doctors, the most reliable prevention of exacerbation of osteochondrosis is constant monitoring of the position of your body.
In other words, you should be able to sit, stand, lie down and lift weights properly.
How to sit properly.
If you have to sit for long periods of time, your main concern is to reduce the strain on your spine.
Sit down, try not to tilt your head and upper body forward.
Lean against the back of the chair with your entire spine.
To prevent overloading of the spine, you need to stretch properly every 5-7 minutes.
Better yet, get up and take a walk.
How to stand correctly.
Every five minutes, you need to change position and transfer the weight of the body to one or the other leg.
How to carry and lift weights correctly.
Distribute the weight of the load evenly over both hands.
When lifting weights, perform all movements smoothly and carefully. In this case, you need to sit down and stand up with a straight back, do not bend your back.
Avoid turning your torso when lifting heavy loads.
Carry heavy loads in your backpack, not in your bag.
Exercises
To prevent back pain, start in the morning by hanging on a bar for 10-15 seconds, if possible, repeat this 2-3 times a day.
Sitting, place your left leg on your right, put your palms around your left knee.
Rotate your torso and head – left and right. Change your legs. 18 times.
Activates breathing, blood circulation, reduces pain in the lower back, liver and pelvis.
Sit in a chair, rub your right shoulder joint clockwise with your left palm, then rub your left shoulder joint with your right palm. 12 times.
It improves blood circulation, normalizes the nervous system, relieves joint pain.
To improve blood circulation in internal organs
With venous congestion and to increase blood circulation of internal organs, abdominal massage will help.
It also boosts immunity.
The task of massage is to correctly press the internal organs, look for painful points, signaling that a problem has arisen in this place, stagnation of blood has occurred.
With the help of squeezing the painful area, the spasm is removed, congestion is eliminated.
Contraindications to this massage are acute infectious diseases.
– The massage begins with pressing on the area of the gallbladder, which plays a key role in the occurrence of venous congestion, after which a transition is made to the liver, pancreas, etc. along the “circle of interaction” of the organs (stomach – duodenum – small and large intestine).
It is necessary to gently, gently press the stomach until pain is felt. Then you need to stop at this place and hold your hand until the pain passes.
Then continue along the abdomen, looking for the next painful point. (Massage is contraindicated in gallstone disease.)
– Lie on your back with your knees bent, place your right hand on your right hypochondrium and start circular movements with your palms in a clockwise direction, covering the entire abdomen.
Then place your fists at the level of your navel and perform rhythmic, synchronized up and down movements with your hands at a frequency of 2 movements per second (approximately 100 movements).
Then gently massage your abdomen with your palms, moving them horizontally towards each other. This massage is good for relaxing the spasming intestines and normalizing their peristalsis.
With weakened sphincters
(urinary and fecal incontinence)
While sitting, place your palms on your knees, as you inhale, tense the muscles of the buttocks and thighs and pull the anus (the end of the rectum) in, as you exhale, relax the muscles. 24 times.
The exercise strengthens the pelvic floor muscles, in women the uterine muscles, trains the sphincters of the bladder and rectum, and will help men with impotence.
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