UA27512U - Method for static muscle stretching with fixation - Google Patents

Abstract

A method for the static muscle stretching with fixation comprises the physical exercises for voluntary static muscle stretching with fixation of each muscle within the time interval. Exercises are performed in stable position of the body. Namely, the feet are placed in parallel; the knees are flexed and moved apart in such a way that the isosceles triangle is formed between the apex of the parietal bone, the clavicular joint, the hip joint, and the ankle joints with the angle in its basis of 80-85 DEGREE . The sacrum is pulled with the aid of the abdominal muscles until its vertical position with the backbone. The neck is stretched until the straight position. The muscles are stretched statically with increasing force until the pain sensation and/or vibration. The stretching continues focusing attention to the kinesthetic sensation and the imaginary motions with stretching of the involved muscles. Periodically, the exercises for the static muscle stretching are combined with the rotary movements in the joints.

Description

Description of the invention

The useful model refers to physical therapy and can be used for the prevention and 2 treatment of diseases of the musculoskeletal system, cardiovascular diseases, asthma, allergic reactions.

Nowadays, there are many different ways of non-drug rehabilitation of a person, which are based on the performance of physical exercises, which include muscle stretching and are related to the methods of general health or specialized therapeutic gymnastics.

A well-known system of physical training of Indian yogis, which is based on performing static poses with 70 stretching elements | see the book by Vasiliev T.Z. "The Beginnings of Hatha Yoga", M., 1930, pp. 47-481).

Static postures affect internal organs and develop muscles, ligaments, and joints. With static tension of active muscle groups, a powerful flow of nerve impulses occurs, which causes reflex excitation or inhibition of certain areas of the spinal cord or brain, directly related to the work of these or other internal organs. 19 However, along with the positive health effects of these exercises, they have a number of medical limitations. The limitations are that static poses (asanas) can only be learned by people who do not suffer from serious chronic diseases, as well as those who are not overweight. In addition, you cannot master asanas while overcoming pain.

Another disadvantage of the physical training system based on performing static poses with elements of stretching is the length, complexity and time-consuming nature of their mastery.

A person's health depends on how harmoniously his body is developed. Even ancient people knew that a harmoniously developed body will necessarily be beautiful and healthy. Training of muscles or muscle groups should not be aimed at building volume, but at creating effort. Therefore, harmonic proportions should be sought in the power capabilities of the muscles. 29 There is also a known method of strengthening human health, which includes performing physical exercises with the maximum tension of the opposite muscle groups and repeating the exercises until complete fatigue | see description to patent RF 2112498).

The method is based on overcoming significant pain during physical exercises with maximum tension of a large number of muscles at the same time. The time interval of each exercise should correspond to the duration of one cycle of deep inhalations and exhalations, and the criterion for the end of physical exertion is the presence of physical fatigue with the subsequent inability to perform physical exercises. Since the performance of exercises with the maximum tension of a large number of muscles at the same time takes place under the constant control of the central nervous system, the appearance of significant pain sensations accelerates the process of fatigue and fatigue. To overcome the pain, the patient has to exert willpower, which depends on the activity of the central nervous system. At the moment of maximum tension and the appearance of significant pain sensations in the cells of the cerebral cortex occurs

It is a strictly localized center of continuous excitation, as a result of which the cells of the cerebral cortex quickly lose their functional potential. Inhibition occurs, which is manifested in a feeling of fatigue and can lead to a complete disruption of physical exercises, to a negative reaction and reluctance to perform them in the future. This explains the limitations in the application of this method. "

A well-known method of strengthening human health, which includes performing physical exercises in the form of 50 non-loading dynamic rhythmic stretching of relaxed muscles | see description to the patent of the Russian Federation 20766771). c Performing physical exercises according to this method is performed lying on the back, stomach or side. Exercises

With" are aimed at rhythmic stretching of relaxed muscles due to longitudinal, lateral, transverse or rotational movements of one or more movable parts of the body, the head, neck, arms, shoulder girdle, chest, upper body, pelvis, legs - in turn, then in one direction, then in the opposite direction with several repetitions of each alternation. Exercises are performed against the background of rhythmic musical accompaniment with light or colorful musical accompaniment. In addition, exercises are performed against the background of verbal support aimed at recovery.

But the disadvantage of this method is the specific targeting of therapeutic gymnastics to a certain type of diseases, which also limits the use of this method for general health and treatment-prophylactic purposes. -k 70 There is also a well-known system of physical training of Indian yogis, which includes a combination of dynamic and static loads in the training process (see the book by V.G. Vereshchagin "Physical culture of Indian yogis", Minsk, from 1932, pp. 40-41, 54-55). Exercises in the process of training according to this system are aimed at muscle tension either during a change in body position or through voluntary muscle tension. The system of physical training involves performing exercises with muscle tension either in dynamic or static versions. 52 The disadvantage of the system of physical training of Indian yogis is the difficulty of mastering the exercises. c Nowadays, the principle of yoga stretching is becoming more and more popular, which is used for recovery in the form of a system of astatic stretching and relaxation developed and adapted to various loads.

The closest to the claimed method is the method of strengthening human health, which includes physical exercises for static voluntary stretching and relaxation of muscles (see the book by M. Tobias, M. Stewart 60 "Stretch and relax", M .: Physical Education and Sport, 1994, pp. 62-63, examples 1-8). .

The closest analogue and the proposed useful model have the following common feature: - performance of physical exercises for static volitional stretching of muscles with fixation of each in a time interval. But the method according to the closest analogue has medical contraindications, because it requires significant degrees of tension both on the part of the muscles that carry out static stretching, and on the part of the muscles that are subject to stretching to support the weight of the body and its parts in the pose. The main part of the exercises is performed while standing, kneeling, sitting or lying down. Also, the disadvantages of this method are related to the features of the uneven distribution of body weight on the spine and internal organs when performing static stretching poses, which leads to a number of medical contraindications. The uneven distribution of body weight on the spine and internal organs leads to significant complications in performing exercises for patients diagnosed with: osteochondrosis of the spine, arthritis, chronic diseases of internal organs, as well as for people suffering from obesity, when even the usual lifting of the body or its parts is associated with great difficulties. 70 The disadvantage of this method includes superficial knowledge and use of processes occurring in the central nervous system under the influence of stretching on peripheral muscle groups.

The basis of a useful model is the task of developing a method of static stretching of muscles with fixation, in which, due to changes in body posture and physical exercises, to ensure the acceleration of rehabilitation of patients suffering from diseases of the musculoskeletal system, as well as to prevent diseases of the musculoskeletal /5 apparatus.

The task is solved in the method of static stretching of muscles with fixation, which includes the performance of physical exercises for static volitional stretching of muscles with fixation of each in a time interval by the fact that the exercises are performed in a stable body position, which is formed by placing the feet of the legs parallel to each other , bending and spreading the knees to form an isosceles triangle between the top of the parietal bone, the clavicle-hip and 2o ankle-foot joints, the angle at the base of which is 80-85 2, pulling the sacrum with the help of the abdominal muscles to a position in which the sacrum and the spine form vertical, stretching the neck to a straight position, carry out static stretching of the muscles with increasing effort until the appearance of pain and/or vibration, continue it, focusing on kinesthetic sensations and the imaginary image of movement with stretching of the muscles involved in the exercise, periodically synchronously combine exercises for static stretching of various muscles with rotary movements in accordance with both

In addition, static stretching of the body muscles is combined with turning the head to the right or left. in)

In addition, static stretching of the body muscles is combined with lowering or raising the shoulder joints.

The formation of a stable posture of the body by the exerciser allows to evenly distribute the force vectors of stretching. Due to the stability of the body, the performance of exercises for static volitional stretching will not cause significant tension Ha

From the spine and internal organs, and therefore, sharp pain sensations. Placing the feet parallel to each other, bending and spreading the knees to form an isosceles triangle between the top of the parietal bone, the clavicle, hip and ankle joints, the angle at the base of which is 80-85 2, pulling up the sacrum with the help of the abdominal muscles to the rectilinear position of the lumbar sacrum, in which the sacrum and the spine form a vertical, and stretching the neck to the rectilinear position of the cervical sacrum ensures a balanced - position of the body parts due to the uniform transfer of the body weight to the feet in such a way as to prevent the bending of the spine and the deviation of the joints from the natural their position during the entire time interval of performing exercises for both static and dynamic stretching. It has been experimentally established that mastering a stable posture does not cause difficulties for a person, because from the beginning such a posture is physiologically laid down by nature. "

The force of tension or compression affecting the spine in a stable position of the body is always directed vertically to

Spinal column and evenly distributed over the entire surface of each vertebral disc. In a stable body position, the vector of compressive forces is also always directed vertically, which prevents the spine from collapsing even when the load on it increases many times. Static stretching of muscles in their toned state "" is carried out with tension that is not accompanied by fatigue of excited nerve centers and muscle tissue.

The tonic state of the muscles is expressed by plastic tone, which is characterized by a small tension developed by the muscles. The plastic form of the toned state of the muscles can be maintained for a very long time without fatigue and a significant increase in metabolism. In the plastic form of the toned state, the muscle acquires the property of plasticity, which is expressed in the fact that it can be significantly stretched without a simultaneous increase in its elastic properties. The basis of the plastic tone is the development in the muscle of a state of long-term fused excitation, 1 first studied and described by N.E. Vvedenskyi. Resistance to static volitional stretching during plastic shu 20 tone is carried out not so much due to the increasing elasticity of the muscle, but due to the so-called dead resistance. After the cessation of the force of static stretching, the muscle stretches and does not shrink to its original size, but remains elongated. Performing exercises for static voluntary stretching of muscles, as well as for synchronous static and dynamic stretching of them, is aimed at training skeletal striated muscles, including flexors (for example, shoulder muscles that bend the upper limb in the elbow joint) , extensors (for example, the triceps brachii muscle, which extends the upper limb in the elbow joint), rotators (for example, the round pronator and supinator, which rotates the hand inward and outward), adductor c (for example, the pectoralis major muscle, which adds shoulder to chest) and abductor muscles.

Performing static volitional stretching and synchronous static and dynamic stretching is also associated with smooth muscle training. 60 Performing exercises for static stretching of shoulder muscles and joint structures in a stable body position allows you to influence the joints with the help of flexors-extensors in returning them to their place when they deviate from their natural position. The tonic state increases the distribution of the load throughout the entire volume of the muscles, reaching the myofibrils.

Performing exercises for static stretching of the vertical muscles of the back in a stable position simultaneously helps to release the pinched intervertebral discs due to the return of the sacrum of the cervical, dorsal and lumbar 65 Divisions of the spine to a vertical position.

Performing static stretching with increasing effort until the appearance of mild pain and/or vibration in body parts ensures the strengthening of the appropriate response of the central nervous system to the stimuli entering the cells of the cerebral cortex from the working muscles. With the appearance of mild pain sensations from static muscle efforts, a limited cell appears in the area of the motor analyzer of the cerebral cortex

Excitement, which is supported, on the one hand, by volitional efforts to stretch, and on the other hand, by excitation from working muscles.

Performing static stretching of muscles during light pain sensations increases the excitation of previously inhibited centers in the cerebral cortex, which stimulates the release of hormonal substances "endorphins", the so-called "hormones of joy" into the blood, which relieve the subjective feeling of fatigue and give a feeling of vitality and new 7/0 byl. Tonic stretching of the muscles in both static and dynamic modes enhances the excitation of the cells of the central nervous system and the restoration of processes in it. The spastic state in the central nervous system and various muscle groups is relieved.

Focusing a person's attention on kinesthetic sensations in parts of the body, the muscles of which are stretched, and on the imaginary image of the performed movement with stretching, subconsciously forms the concept of the performed movement. 7/5 The formation of the concept of the performed movement in a person is continued, offering him to build an imaginary configuration of the imaginary image of the object-movement in accordance with the configuration of the real movement performed by him. Then they offer him to verbally mark the figurative perception of the performed real movement. In this case, the formation of the concept of the performed movement accelerates the restoration of sensations in a person in the process of performing physical exercises due to the mental rehabilitation of deep destructive processes in the central nervous system, that is, it increases the level of protective functions of the body at the level of the subconscious.

Imaginary transfer of the concept formed by the patient about the performed movement to the painful and stretched parts of the body allows to transform the painful sensations from the performed stretching of the body parts into the positive energy potential of the integral natural movement of the mind and muscles of the human body, which, in turn, ensures the restoration of the muscle function tissues of various organs, and ultimately - the harmonious development of all parts of the body.

Synchronous combination of exercises for static stretching of muscles with exercises for dynamic stretching by slowly increasing the resulting force to the maximum individually possible allows you to strengthen the stretching load and involve as many muscle groups as possible in the training. As the maximum loads are reached, the body adapts to them and energy expenditure becomes insufficient. Tonic muscle stretching allows you to increase the volume of working micromuscles (myofibrils), activate the activity of the central nervous system and achieve a state of supercompensation.

The number of the same physical exercises performed in one session depends on the degree of formation of the concept of the performed exercise, individually determined for each person, and is equal to 2-5 exercises. As a rule, the number of identical physical exercises, equal to 2-5, ensures the completion of the formation of the concept of the configuration, pace, and amount of stretching effort of the performed exercise. -

The synchronous combination of static stretching of the muscles of body parts, such as flexors and extensors, with dynamic stretching of the joints of the bony part, such as the joints of the rotators and adductor muscles, allows you to perform a complex movement by stretching and rotating muscles and joints.

The effectiveness of a complex complex movement is realized by increasing the amplitude of the movement and involving larger muscle groups and joints in it, as well as by increasing the time of synchronous stretching. "

The experimental approbation of the proposed method was carried out using the "Beloyar" program developed by the author. In experiments conducted in 1990-2000. at the Department of Psychology of the Chelyabinsk State Pedagogical University, about 300 patients aged from 15 to 70 years participated, in the volume;" including students, apprentices, researchers. The effect of the method of strengthening human health on both sick patients and practically healthy people (control groups) was studied. Four groups of patients with asthma were examined during six months of classes according to the proposed method. At the end of the sixth month, the diagnosis of "asthma" was not confirmed in 8,495 examinees. Four groups of patients with allergic reactions were examined during three months of classes according to the proposed method. At the end of the third month, 7,695 examinees had

No allergic reactions were observed. Three groups of patients with diseases of the musculoskeletal system were examined during six months of classes. At the end of the fourth month of classes according to the proposed method, 8,595 examinees noted an increase in the mobility and flexibility of the spine with initial symptoms of osteochondrosis. - Two groups of patients with diabetes were examined during six months of classes

By the proposed method. At the end of the third month, blood tests for sugar showed that 4,590 subjects had decreased blood sugar, and 4,095 subjects had normalized blood composition and improved well-being. 5B Three groups of patients with cardiovascular diseases were examined during the year of classes according to the proposed method. Already during the twelve-week course of improvement in patients discharged with high blood pressure, a steady decrease in upper and lower blood pressure to the physiological norm was noted.

Two groups of patients suffering from narcotic addictions were examined during a year of classes according to the proposed method. It was established that psychological rehabilitation of deep destructive processes in the central nervous system took place during the first month of classes. During the following months of classes, the level of the body's protective functions and anti-depressant qualities increased. Patients began to control their actions, consciously went to the "break" and stopped using drugs. By the end of the one-year training course, more than 8,095 of the total number of patients trained, who were prone to various types of 65 drug addictions, stopped consuming alcohol, nicotine and drugs.

The proposed method of strengthening human health allows you to replace the artificial sense of satisfaction with life with natural satisfaction with life at the expense of receiving new sensations from your body. Patients engaged in exercises according to the proposed method learn to form a goal and then achieve this goal, using willpower developed during classes. People who have completed health courses according to the proposed method become collected, calm, and self-confident. Mastering the method takes from two to twelve months.

The essence of the claimed method is explained by drawings,

Fig. 1 is a diagram of the distribution of the resulting compressive force, which vertically affects the spine in the event of its curvature. 70 Fig. 2 is a diagram of the distribution of the resulting compressive force, which vertically affects the spine of the body of a person who is in a stable position.

Fig. 3 - a diagram of the distribution of the resulting tensile force affecting the elbow joint and flexor muscles.

Fig. 4 - diagram of a stable posture of the human body, front view,

Fig. 5 - diagram of stable posture of the human body, side view.

The method is carried out as follows.

The formation of a stable body posture is aimed at vertical positioning of the human spine. The feet are placed parallel to each other, the knees are bent and spread to form an isosceles triangle between the top of the parietal bone of the head, the clavicle, hip, and ankle joints (see Fig. 4). The angle at the base of an isosceles triangle is 80-85. The sacrum is pulled up with the help of the abdominal muscles to the rectilinear position of the lumbar sacrum, in which the sacrum and the spine form a vertical line (see Fig. 5).

The top is stretched vertically up as much as possible, the neck is stretched to the straight position of the cervical sacrum, the legs are pressed against the floor with effort. By voluntary effort, the vertical muscles of the back are stretched until they feel a slight pain or vibration. Thanks to the tension of the vertical muscles of the back, the vertebrae of the spine and neck are pushed apart and assume a natural position. If a space forms between the vertebra and the disc, then the reaction

The body will be directed to fill the space with cartilaginous tissue, which will lead to the recovery of the disc, performing exercises to keep the sacrum stretched for a long time will allow the spine to fully recover. Intervertebral tendons are the limiters of muscle stretching.

All exercises are performed in a correctly formed stable position. To check the correctness of the stability formation, verification tests are performed. One of the tests consists in the fact that the partner puts his hands on the head of the other partner and presses down with effort, gradually increasing the load. The testing partner must first properly master and form stability. If the stability of the testing partner is formed (77 correctly), then the pressure will be distributed evenly and can be increased many times without the risk of destroying the spine. The second verification test is that one of the partners, usually the tester, makes efforts to shift the vertical axis of symmetry of the stability another partner. To perform this test, one hand of the tester is placed on the hip of the person being tested, and the other hand is placed on the shoulder of the person being tested on the other side. The tester, with an effort of c, brings his arms in the direction of the vertical axis of symmetry of the person being tested, trying to bend the vertical axis of symmetry. If stability in the tested partner is formed correctly, then the tested person does not feel any negative feelings.

The tonic condition of the muscles is determined by the patient by the feeling of light tension in the trained muscles. While in a stable position, the patient stretches the muscles of the arms by voluntary effort until light pain sensations appear in the muscles or vibration in the muscles. The slower the patient stretches the muscles, the more effectively the internal mental reserves of the person are activated. With the appearance of unpleasant pain sensations and/or vibration, the patient emphasizes "" attention on kinesthetic sensations, for example, sensations of heat, or sensations of a running wave, stream, wind, etc. The patient is asked to focus on the imaginary image of movement with stretching, to mentally present the image of the moving object in accordance with the movement of body parts. For example, it is proposed to represent the hands in the form of tree branches, and the legs as tree roots. When mastering the stability of the body posture, it is suggested to present the spine, stretched to the appearance of mild pain, in the form of a stretched string or knitting needle. Verbal definition of perception about

The performed movement is achieved by the patient at the stage of imaginary convergence of the configuration of the imaginary object and the movement. "sl The perception of the performed or performed movement, expressed by the patient as a concept, is mentally transferred to painful and stretched parts of the body. This achieves the transformation of a painful sensation into a positive - energy potential of a holistic natural movement of thoughts and muscles of the human body. At the next stage, the patient

ГЯ6) synchronously combines an exercise for static stretching of muscles, for example, hands, with an exercise for dynamic stretching, for example, shoulder joints. Synchronous performance of static and dynamic stretching requires concentration, attention, maximum composure, because the patient needs to very slowly increase the resulting effort to the maximum possible.

Example 1. c Performed static stretching in the position: arms out to the sides, feet shoulder width apart. The patient is standing.

The patient performed static stretching of the muscles of the hands with increasing effort until the appearance of weak pain sensations. Continuing to increase the stretching at a slow pace until the vibration in the hands, the patient focused on the feeling of a warm stream running through his hands, mentally representing the simultaneously stretched hands with tree branches. The patient stretched the muscles of the hands without stopping for 2-3 minutes, with a constant increase in the force of stretching by willpower to the maximum possible. The patient performed the exercise three times, forming the concept of the performed exercise and mentally transforming painful sensations into positive energy potential that arises after overcoming painful sensations. 65 Example 2.

Exercises for static stretching of muscles were performed simultaneously with exercises for dynamic stretching of muscles and shoulder joints. The patient's position: arms extended forward, feet shoulder-width apart. The patient is standing.

The patient's extended forward hands joined the palms, rounded the hands at the elbows, creating a closed ring. The patient performed static stretching of the muscles of the arms, shoulders, elbow and shoulder joints with simultaneous movement of the outstretched arms along an elliptical trajectory and rotation of the shoulder joints. The vertical axis of symmetry of the pose remained unchanged. The patient performed the complex movement by slowly increasing the resulting stretching force to the maximum individually possible. To overcome the painful feeling in the extended fingers and shoulder joints, the patient focused on the feeling of a warm wave running through his hands, mentally imagining himself inside a large warm transparent ball, touching it with his hands. 7/0 The patient performed the complex exercise twice for 2.5-3.1 minutes with a constant increase in effort to the maximum possible. After performing the exercise, the patient developed a concept of the performed exercise, thanks to which, when performing this exercise in the following classes, the patient did not have any difficulties in building an imaginary image of the subject of movement and imaginary transfer of the verbally indicated image perception to the painful parts of the body.

Claims (2)

The formula of the invention 1. The method of static stretching of muscles with fixation, which includes performing physical exercises for static Volitional stretching of muscles with fixation of each in a time interval, which differs in that the exercises are performed in a stable body position, which is formed by placing the feet of the legs parallel to each other one, bending and spreading the knees until the formation between the top of the parietal bone, the clavicle, hip and ankle joints of an isosceles triangle, the angle at the base of which is 80-852, pulling the sacrum with the help of the abdominal muscles to a position in which the sacrum and the spine form vertical, stretching the neck to a rectilinear position, then carry out static muscle stretching with increasing effort until pain sensations and/or vibration appear, continue it, focusing on kinesthetic sensations and the imaginary image of movement with further stretching of the muscles involved in the exercise , periodically synchronously combine exercises for static stretching of various muscles with rotational movements in the joints. 2. The method according to claim 1, which differs in that the static stretching of the body muscles is combined with the rotation of the head from left to right or left. C. The method according to claim 1, which differs in that the static stretching of the body muscles is combined with the lowering or raising of the shoulder joints. I'm in the village - and? ime) -i 1 - 70 Ko) 60 b5