RU2499584C2 - Method for individual health improvement by ke verbitskiy's relaxation exercises - Google Patents

Abstract

FIELD: medicine.

SUBSTANCE: invention refers to medicine, recreative physical training. A method involves training, primary set exercises (SE), and relaxation. The set exercises present the exercises complex coordination dynamic plastic forms (DPF) developed on the basis of the elements of artistic and rhythmic gymnastics, sport dance, Tai Chi Chinese gymnastics at a slow and medium pace accompanied by the motion relaxation with music, but no supplementary equipment. All the SE motions are continuous and smooth with a cyclic change of tension or extension or relaxation of the muscle groups in a combination with the standing diaphragm breathing. Each exercise has three degrees of complexity according to gradual increase of motions and is followed by recovering the place. The exercise complexity increases throughout one training. The DPF are changed smoothly and continuously. Total session length makes 1 hour 30 min; the minimum number of trainings is 3 times a week.

EFFECT: method implies no injuries, covers all the regulation systems; it is applicable for individual and group trainings.

50 dwg

Description

The invention relates to the field of physical fitness and is intended primarily for people of middle and older age with impaired body functions due to age-related hormonal changes.

In addition, it can be applied to specialists whose professional activity is associated with increased physical and emotional stress or, conversely, inactivity, which lead to the formation of stress and functional disorders of the physiological systems of the body.

One of the main methods of dealing with the effects of stress is to carry out relaxation activities that allow you to restore the physical and psychosomatic state of a person.

To overcome the stressful situation and reduce fatigue, various methods of self-regulation have long been used to develop a person’s ability to control the functional state of the body. Improving physical culture has a long tradition, both in Western and Eastern culture. This is medical, industrial and sports gymnastics, ancient Slavic wellness practices, as well as oriental wellness practices (such as: hatha yoga, qi-gun, taijiquan, zhen-jiu therapy and other areas related to acupuncture and acupuncture).

There are various methods of non-drug exposure to the human body that combine Western and Eastern traditions. For example, this is the method of I. Schulz, which combines muscle relaxation and elements of the yoga system (Linderman X., Autogenic training, M. 1985).

A method of controlling psychophysiological self-regulation by Kh.M. Aliyev (patent 2 041 721) has also been developed, by mastering which the patient acquires the skills to independently induce the state of a controlled trance.

A known technique in which both vibrotactile, sound and light exposure to a patient is used (patent 2314132), however, it is designed to affect a person in a stationary state.

Nowadays, the wellness complexes of Chinese gymnastics tai chi chuan and Indian hatha yoga are widely used in Russia. These methods are intended for the mentality of China and India, this is due to the fact that all the healing methods of different nations are formed in accordance with their spiritual practices and anthropometric data, as well as the natural factors and climatic characteristics of these countries. Therefore, for example, the use of Chinese tai chi gymnastics can be traumatic and requires mandatory consultation with competent specialists in the field of oriental medicine (X. Graham, Secret techniques of tai chi chuan. M. 2008). Psychophysical practices of the Slavic gymnastics “Zdrava” are aimed at the formation of skills of control and manipulation of the individual energy-information space of a person, which is also difficult and unsafe for mass application (Barantsevich E., Meshalkin V., Keeper., Slavic gymnastics. Horse Health Code. St. Petersburg 2006).

There is also known a method of non-drug recovery of a person, which consists in performing a set of exercises during which a patient is exposed to a suggestive effect, leading him to a state of light, superficial trance (patent 2322962).

A method of stress prevention and post-stress rehabilitation should be affordable and safe, excluding the effect of psychological, physiological and pharmacological dependence.

Such an affordable and safe way of healing people of middle and older age, intended for mass use, is the method according to patent 2326642, A61H 1/00.

This method, selected as a prototype, includes a warm-up with cardio loading, rotational, slow movements, the main set of exercises with dumbbells and shock absorbers. After the completion of the main set of exercises, all the muscle groups are stretched, then relaxation is performed, which consists in walking along the street or on a treadmill. Moreover, the weight of the dumbbells and the strength of the shock absorbers are selected depending on the age category of those involved.

However, despite the fact that this method excludes an external suggestive effect on the psyche, it is less traumatic, aimed at the development of all muscle groups, it is based on the use of various devices; the movements themselves are mechanistic and narrowly oriented (which is far from natural and, subsequently, negatively affects the coordination of movements); stretching and relaxation are carried out separately, after performing the main set of exercises. In addition, the diaphragmatic breathing technique is not used in this method, the vestibular apparatus is not involved (there are no balancing exercises), there is no positive effect on the psychoemotional sphere of a person (this is the aesthetic component of the proposed movements and musical accompaniment that promotes relaxation).

The human body, on the other hand, is an integral natural system with the self-healing function incorporated in it, which, in turn, is very closely connected with the psychoemotional sphere and is most effectively implemented in a state of general mental and physical relaxation.

Therefore, the author set himself the task of creating such a system of healing that takes into account the complexity of the human body and provides a comprehensive impact on all physiological systems, the musculoskeletal system and the psycho-emotional sphere (without using trance techniques) with simultaneous relaxation in the process of performing special movements with natural coordination , without any adaptations, in conditions of limited space and lack of time, to obtain a stable positive p result, both in individual and in group sessions with people of different age categories.

The principles of Verbitsky's relaxation gymnastics are: 1) universality, 2) naturalness and accessibility, 3) safety, 4) aesthetic aspect, and 5) social aspect.

Description of the above principles:

1. Universality - means the possibility of widespread use for people of different age categories, with various functional deviations in the functioning of the musculoskeletal system, nervous, immune, and other body systems; conducting classes in enclosed spaces and in natural conditions, without any adaptations; the use of elemental base and techniques from various areas of physical education in European and Chinese traditions; complex effect on the whole organism as a whole, followed by a healing result.

2. The use of complex coordination and plasticity of movements that bring a person closer to his natural state, as well as a slow and medium pace of activities that make him accessible to middle-aged and older people.

3. Exclusion of injuries at the physical level; also, the exclusion of traumatic psychotechnics using trance states of the human psyche and suggestive effects.

4. The harmony and beauty of the plastic solution of the dynamic forms that form the basis of the author’s gymnastic system, together with the musical accompaniment of the relaxation direction, have a powerful aesthetic effect, forming a positive psycho-emotional background that contributes to the relaxation of students.

5. The relevance of group classes: healthy relationships in groups (from 5 to 50 people in a group) - increase the incentive for students, give stability to motivation and significantly increase the healing effect; people of retirement age are additionally connected to society, from which they often drop out upon retirement, which negatively affects their health (see Figs. 1-5).

The relaxation gymnastics proposed by the inventor is a complex of dynamic plastic forms connected in a single stylistic and compositional solution, in which there are no sharp and fast movements, jumps, etc. The movements have a complex coordination orientation (see figure 2) and are as close as possible to natural plastic.

The health complex is divided into three stages. The first - initial and basic - self-massage (head, neck, collar, arms, middle and lower back, legs) and, in fact, dynamic plastic forms - take 60% of the time (see Figs. 3,4,5). The second - complicated - special complexes of different target orientation (composed of a specific set of mutually complementary dynamic forms and their bundles) - 25% of the time. The third - of high complexity - complexes of traditional Chinese gymnastics "Tai Chi Chuan" - 15% of the time. The total duration of the lesson, on average, is 1.5 hours; moreover, the lesson can be limited to the first two stages or, even, only to one first stage, based on the functional preparedness of the students.

Each individual plastic form has degrees of difficulty, which are caused by a change in the amplitude of motion in the joints of the arms and legs, spine. This allows students to independently choose their level of load during group classes.

All movements are performed at a slow pace, with a diaphragmatic type of breathing (providing massage of the internal organs), against the background of mainly classical music used for music therapy (the rhythm frequency is close to the heart rate of a person at rest).

The effectiveness of relaxation gymnastics is due to the removal of neuropsychic stress during the lesson and for a long time after its completion.

The fundamental difference from all other methods of healing lies in the continuity and, often, simultaneous occurrence of processes: self-massage (including internal organs), warm-up, load, stretching, relaxation, development of coordination abilities (which gives a big gain in time and increases efficiency classes, improving adaptive capabilities to the unfavorable factors of real life), as well as the synthesis of motor skills from various types of physical education, sports and art, without any anicheskih devices and applying psycho trance and suggestive influence. At the same time, the dynamic plastic forms that form the basis of this gymnastic system, as it were, “flow” one into another, without interrupting the movement started throughout the entire lesson.

Dynamic plastic forms are developed on the basis of the elements of choreography, gymnastics, traditional Chinese gymnastics “tai chi chuan”, various styles of oriental martial arts, swimming, diving and other sports, and are conditionally subdivided into groups of the main training impact: - relaxation ( use at the initial and final stage of the lesson, and also, when moving from one form to another in the basic part of the lesson - to control breathing, maintain and deepen the relaxation state); - workers (use in the base part of the lesson to increase the physical load on the muscles, joints, spine and their stretch marks); - balancing (used in any part of the lesson to train the vestibular apparatus, external and internal balance). There are also: a) combined forms according to the criterion of the main effect (massage-relaxation, work-relaxation, work-balancing) and b) complex forms, including several complementary and sequentially connected simple forms from the general list (see below - “List of dynamic plastic forms ... ”), which gives additional opportunities for the further development of the gymnastic system in the form of specially developed complexes of different target orientations (depending on the selection of combinations of forms), for example: just for relaxation, or - to get rid of excess weight and strengthen the muscle corset, or - to increase flexibility in the spine and joints, etc.

Here is a description of one of the relaxation dynamic plastic forms (see Appendix, figure 1) (with the technique of performing the phases of movement):

a) General relaxation in a standing position.

Starting position: the legs are shoulder-width apart, the feet are parallel, the knees are slightly bent, the pelvis moves forward - up (which allows the lumbar lordosis to straighten) and makes the back flat, all parts of the spine extend along the vertical axis, the crown of the head is pulled up, shoulders are down, arms relaxed, elbows slightly apart, diaphragmatic breathing, with an elongated phase of inhalation and exhalation (on inspiration - the stomach protrudes slightly, on exhalation - is retracted).

b) The warm-up phase (the amplitude of movements is minimal, while maintaining the state of general relaxation).

They begin to slowly shift the center of gravity to the left and to the right (as if "overloading" the weight of the body from one leg to the other), while moving the whole body and slightly rotating it around its axis along the direction of the angle of 30-45 degrees .; attention is focused on the cyclic change of tension and relaxation in the legs (when loading the left leg, the right relaxes, while loading the right leg the left relaxes). The hands are as relaxed as possible and perform smooth stroking movements in the horizontal plane with the palms down at the level of the chest and abdomen, following the movements of the legs and body. The height of the position of the body and shoulders do not change due to work in the knee joints. Breathing - elongated, uniform, is carried out by contraction and relaxation of the abdominal muscles in time with the movement and rotation of the body left and right; while paying attention to the consistency and plasticity of movements, which helps to maintain a relaxing state (see figure 1). The number of repetitions is from 4 to 8 times in each direction.

c) Phase load (the amplitude of movements in the joints is gradually increased).

Increase the angle of rotation (up to 90 degrees to the left and right) in the lumbar region, the load on the muscles of the hips, changing the width of the feet (legs — shoulder width) and the depth of the squat (by an angle - up to 90 degrees to the vertical), smoothly move to more low level; the hands perform stroking movements at the level of the knee joints. The movement pattern remains the same (see figure 2). The number of repetitions is from 4 to 8 times in each direction.

d) The phase of load reduction and relaxation.

After performing the movements in the lower position, they return to a higher initial position (see point b), while the knee joints are not fully unbent, the movements continue to be performed, then gradually move to the next dynamic plastic form (see Figs. 3, 4, 5).

In total, during the lesson, from ten to several tens of such forms from the general element base developed by the author are used.

The list of dynamic plastic forms (see Fig.6-50; (in accordance with the photos of Appendix 2):

Form 1 (relaxation): see Photo 002, 003, 004, 005, 006

Form 2 (relaxation): see Photo 007, 008

Form 3 (relaxation): see Photo 009, 010, 011.012

Form 4 (relaxation): see Photo 013, 014, 015

Form 5 (massage and relaxation): see Photo 016, 017, 018, 019

Form 6 (massage and relaxation): see Photo 020, 021, 022

Form 7 (work and relaxation): see Photo 023, 024

Form 8 (work and relaxation): see Photo 025, 026

Form 9 (work and relaxation): see Photo 027, 028

Form 10 (work and relaxation): see Photo 029, 030

Form 11 (working): see Photo 031, 032

Form 12 (working): see Photo 033, 034, 035

Form 13 (working): see Photo 036, 037, 038, 039, 040, 041, 042

Form 14 (working): see Photo 043, 044, 045, 046, 047

Form 15 (work and relaxation): see Photo 048, 049, 052

Form 16 (work and relaxation): see Photo 053, 054, 055, 056, 057, 058, 059

Form 17 (work and relaxation): see Photo 060, 061, 062 ... 067

Form 18 (working): see Photo 068, 069 ... 074

Form 19 (working): see Photo 075, 076, 077, 078

Form 20 (working): see Photo 079, 080, 081 ... 087

Form 21 (working): see Photo a) 088, 089 ... 097

b) 249, 250, 251 ... 259 (with bowls)

Form 22 (work-balancing): see Photo 098, 099, 100 ... 104

Form 23 (working): see Photo 105 ... 108, 105

Form 24 (working): see Photo 109, 110 ... 118

Form 25 (work-balancing): see Photo 119, 120 ... 126, 120

Form 26 (work-balancing): see Photo 127 ... 130

Form 27 (work-balancing): see Photo 131, 132, 133

Form 28 (work-balancing): see Photo 134, 135 ... 137

Form 29 (working): see Photo 138, 139 ... 145, 142

Form 30 (relaxation): see Photo 146, 147, 148 ... 156, 148

Form 31 (work and relaxation): see Photo 157, 158

Form 32 (working): see Photo 159, 160 ... 167, 160

Form 33 (working): see Photo 168, 169 ... 174, 168

Form 34 (relaxation): see Photo 175, 176, 177 ... 181, 175 (exercises for the eyes)

Form 35 (working): see Photo 182, 183 ... 187

Form 36 (working): see Photo 188

Form 37 (working): see Photo 189, 200, 201, 202

Form 38 (working): see Photo 203, 204 ... 207, 203

Form 39 (working): see Photo 208, 209 ... 213, 208

Form 40 (working): see Photo 214, 215 ... 227, 220

Form 41 (working): see Photo 228, 229, 230, 228

Form 42 (working): see Photo 231, 232 ... 237, 231

Form 43 (working): see Photo 238, 239 ... 242, 238

Form 44 (working): see Photo 243, 244, 238

Form 45 (work and relaxation): a) see Photo 246, 247, 248, 246

b) see Photo 259, 260, 261, 259, 262, 259 (with bowls)

Form 46 (work and relaxation): see Photo 259, 263, 264, 265, 266 (with bowls)

Form 47 (work-relaxation): see Photo 267, 268 ... 274, 267 (with bowls)

Form 48 (working): see Photo 275, 276 ... 279, 280 ... 286

Form 49 (working): see Photo 287, 288 ... 292, 287 (with bowls)

Form 50 (work and relaxation): see Photo 293, 294, 295, 296 (with bowls)

Form 51 (work and relaxation): see Photo 296, 297 ... 299, 296 (with bowls)

Form 52 (work and relaxation): see Photo 300, 301 ... 306 (with bowls)

Form 53 (work and relaxation): a) see Photo 307, 308 ... 320 (with bowls)

b) see Photo 744, 745, 744, 746

Form 54 (work and relaxation): see Photo 321, 322, 323 ... 327 (with bowls)

Form 55 (work and relaxation): see Photo 321, 322, 328, 322, 321, 329, 321, 322 (with bowls)

Form 56 (relaxation): see Photo 330, 331 ... 336 (with bowls)

Form 57 (working): see Photo 337, 338 ... 342

Form 58 (working): see Photo 343, 344 ... 348

Form 59 (working): see Photo 349, 350

Form 60 (working): see Photo 351, 352, 353, 354

Form 61 (working): see Photo 355, 354, 356, 354

Form 62 (working): see Photo 357, 358 ... 368

Form 63 (working): a) see Photo 369 ... 372

b) see Photo 373 ... 377

Form 64 (work-balancing): a) see Photo 379, 378, 379, 380

b) see Photo 379, 381, 379

Form 65 (work and relaxation): see Photo 382, 383 ... 389, 382

Form 66 (working): see Photo 390, 391 ... 402

Form 67 (working): see Photo 403, 404 ... 408, 403

Form 68 (working): see Photo 409, 408 ... 416

Form 69 (working): a) see Photo 417, 418, 418 ... 424 (hands back)

b) see Photo 425, 426 (arms to the sides)

c) see Photo 427, 428 (hands forward)

Form 70 (working): a) see Photo 429, 430 ... 432, 429; 442 (side view)

b) see Photo 433, 434 ... 441

Form 71 (work and relaxation): see Photo 443, 444 ... 447

Form 72 (working): see Photo 448, 449 ... 454

Form 73 (work and relaxation): see Photo 455, 456 ... 458

Form 74 (working): see Photo 459, 460, 461 ... 470

Form 75 (working): see Photo 473, 471, 472, 473, 474, 475 ... 480, 481, 482, 488

Form 76 (working): see Photo 481, 482, 483 ... 488

Form 77 (working): see Photo 489, 490, 491 ... 497

Form 78 (working): see Photo 498, 499

Form 79 (working): see Photo 498, 500, 501, 502, 503

Form 80 (working): see Photo 501, 504, 505 ... 522

Form 81 (massage and relaxation): see Photo 523, 524, 525

Form 82 (massage and relaxation): see Photo 526, 527, 528

Form 83 (massage and relaxation): see Photo 529, 530 ... 536

Form 84 (work and relaxation): see Photo 537, 538, 539, 538

Form 85 (work and relaxation): a) see Photo 539, 540 ... 544

b) see Photo 544, 545 ... 552 ... 557 (reach to the heel)

Form 86 (relaxation): see Photo 558, 559 ... 564

Form 87 (work-balancing): a) see Photo 565, 566 ... 586, 581

b) the same - with extension of the leg from the knee and clap on the arm

Form 88 (work-balancing): a) see Photo 587, 588 ... 591

b) see Photo 587, 588 ... 593

c) see Photo 587, 588 ... 598, 599, 600 ... 609

Form 89 (work-balancing): see Photo 610, 611 ... 622

Form 90 (working): see Photo 623, 624 ... 636

Form 91 (work-balancing): see Photo 637, 638 ... 655, 637

Form 92 (work-balancing): see Photo 656, 657 ... 668, 656

Form 93 (work-balancing): see Photo 669 ... 688, 689

Form 94 (work-balancing): see Photo 690 ... 693

Form 95 (work-balancing): see Photo 702, 703 ... 723

Form 96 (complex): (see Appendix above) Form 16 + form 64 + Form 92 + Form 93 + Form 16 + Form 94

Form 97 (work-balancing): see Photo 724, 725 ... 743

Form 98 (complex): (see the Appendix above) Form 96 (Photos 724, 725, 726, 727 ... 735) + Form 94 (Photos 722, 723, 724)

Form 99 (work-balancing): see Photo 747, 748 ... 753, 754, 755, 756 ... 775, 747

Form 100 (complex): (see the Appendix above) Form 98 (Photos 747, 748, 749 ... 760) + Form 88 (Photos 618, 619 ... 622)

Form 101 (balancing): see Photo 776, 777, 778 ... 792

Form 102 (balancing): see Photo 793, 794, 795 ... 810

Form 103 (balancing): see Photo 810, 811, 812 ... 825

Form 104 (working): see Photo 826, 827 ... 830

Form 105 (working): see Photo 831, 832, 833, 834

Form 106 (work-balancing): see photo ... (standing on one leg - rotation of the hands of both hands with the simultaneous rotation of the raised foot)

Form 107 - choreography (work balancing): a) see Photo 835, 836 ... 839

b) see Photo 840, 841 ... 845

c) see Photo 846, 847 ... 851

d) see Photo 852, 853 ... 858

d) see Photo 859, 860 ... 866 (rotation)

g) see Photo 867, 868 ... 873 (rotation)

h) see Photo 874, 875 ... 883

f) see Photo 884, 885

i) see Photo 886, 887, 888 k) see Photo 889, 890, 891, 892

Options for choreographic ligaments of the above forms:

Form h) + Form e) + Form g);

Form h) + Form e);

Form h) + Form i)

Form h) + Form k)

The lesson ends with the implementation of several relaxation forms.

At the end of the session, lightness in the body and joints, pleasant emotions are noted, a desire for creative and active participation in life appears.

The average duration of the lesson is 1 hour 30 minutes, the minimum number of lessons is 3 times a week.

Based on the personal data of the students (length of employment - from 3 months to 2 years, age - from 55 years to 80 years), the following was established:

- increased flexibility of the spine and mobility in the joints, getting rid of pain and inflammatory processes in the joints;

- Improving coordination of movements and balance during movement;

- getting rid of excess weight (up to 8-10 kg), strengthening muscle corset;

- a decrease in blood sugar in patients with diabetes;

- an increase in the depth and duration of breathing, getting rid of chronic inflammatory processes in the nasopharynx, bronchi;

- normalization of blood pressure, pulse, getting rid of shortness of breath during physical exertion, increased stamina;

- reduction in the incidence of influenza, acute respiratory infections, etc.;

- getting rid of insomnia, depression, neurasthenia;

- increase energy and vitality.

Thus, the method helps to solve problems associated with metabolism, improves the function of respiration and the cardiovascular system, the vestibular apparatus, and improves working capacity. Also, the method is good for chronic fatigue, stress, anxiety, physical inactivity, depression and other disorders caused by the psychogenic mechanism of occurrence.

Experience with middle-aged and older people has shown that people who have been trained, after 1.5-2 months of classes feel much better physically, become alert and emotionally stable. Deeper and more sustained changes in health occur over a period of 1 year to 2 years (depending on the individual characteristics of those involved).

The proposed unique complex of relaxation gymnastics is the most affordable and safe way to improve the body. Known sources of scientific and patent information have not found a way to improve the body, which would solve this problem in a complex without traumatic effects on the psyche, muscle and musculoskeletal system, and the methods mentioned above are aimed at solving narrower problems or it is difficult to use them massively in our conditions.

Information sources

1. Patent of Russia 2324464, A61H 1/00, 2006

2. Russian patent 2402308, A61H 1/00, 2009

3. Patent of Russia 2317056, A61H 1/00, 2006

4. Russian patent 2336067, A61H 1/00, 2008

5. Patent of Russia 2314132, A61H 1/00, 2006

6. US patent 5304112, A61M 21/00, 1994

7. US patent 5135468, A61M 21/00, 1992

8. Patent of Russia 2326702, A61N 1/32, 2007

9. Patent of Russia 2336099, A61H 21/00, 2007

10. Russian patent 2041721, A61M 21/00, A61N 1/36, A61H 39/00, 1/00, 1995

11. Patent of Russia 2326642, A61H 1/00, 2008

12. Patent of Russia 2171667, A61H 39/00, 2001

13. Aftanas L.I. The emotional space of a person: psychophysiological analysis. Novosibirsk 2000 year

14. Dubrovsky V.I. Physiotherapy for diseases of the central and peripheral nervous system. M., 1999

15. Stuart M. Stretch and relax. M. 1994

16. Meshalkin V.E. The keeper. Slavic gymnastics. The Code of Zdrava Veles, St. Petersburg, 2008

17. Horwood G. The Secret Techniques of Taijiquan. M. 2008

Claims (1)

A way of healing a person with the help of relaxation gymnastics, including warming up, the main set of exercises, relaxation, characterized in that the main complex is performing exercises containing dynamic plastic forms (DFT) of complex coordination orientation, developed on the basis of elements of sports and rhythmic gymnastics, sports dances, Chinese gymnastics "tai chi chuan", in a slow and medium pace with relaxation in movement with the appropriate musical accompaniment without being used ia additional devices; at the same time, all movements of the exercises are performed continuously, smoothly with simultaneous cyclic change of tension or stretching and relaxation of muscle groups in combination with diaphragmatic breathing in a standing position; moreover, each exercise has three degrees of difficulty, corresponding to a gradual increase in the amplitude of movements, followed by a return to the starting position with each exercise; moreover, during one lesson, the complexity of the exercises also increases; during the training, the DFT is changed one to another smoothly, without interruption of movement; the total duration of the exercise session is 1 hour 30 minutes, the minimum number of classes per week is 3 times.

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