WO2022039623A1 - Therapeutic gymnastics method - Google Patents

Abstract

The invention relates to therapeutic gymnastics. A therapeutic gymnastics method involves performing physical exercises in which a gymnastic pose is assumed by bringing the arms, legs, head and back into a specific position relative to one another, and holding said pose for a given period of time, during which the muscles are subject to a static load and breathing exercises are performed, wherein said physical exercises are performed step-by-step, in poses, in the following sequence: in a first step, exercises are performed for placing a static load on the intrinsic muscles of the neck and shoulders; in a second step, exercises are performed for placing a static load on the muscles of the stomach; and in a third step, exercises are performed for placing a static load on the muscles of the pelvis and lower limbs. Prior to commencement of the gymnastic exercises of the first and subsequent steps, breathing exercises are performed in the form of deep inhalations and exhalations. Each gymnastic exercise is performed in 30 seconds while an inspiration breath is held. Using this invention makes it possible to achieve, in a simple way, a long-term improvement in the general physical condition of the body and to increase the adaptive resources of the body.

Description

METHOD OF HEALTH GYMNASTICS

The invention relates to methods of recreational practice, namely to recreational gymnastics, and can be used to increase the functionality of the human body.

Currently, there are various methods of non-drug recovery of a person, based on the performance of static physical exercises, and related to the methods of general health-improving gymnastics. Static postures have a great impact on the internal organs and developing muscles, ligaments, joints. With static tension of the active muscle groups, a powerful stream of nerve impulses arises, causing reflex excitation or inhibition of certain areas of the spinal cord or brain, directly related to the work of certain internal organs. (T.E. Vasilyeva "The Beginnings of Hatha Yoga", M., Prometheus Publishing House, Moscow State Pedagogical Institute named after V.I. Lenin, 1990, pp. 47-48).

A well-known method of recreational gymnastics, which includes performing physical exercises for static volitional stretching of muscles with fixation of each in a time interval, which is performed in a stable position.

According to this method, a stable body posture is formed before performing the exercises. Statistical stretching of the muscles is carried out with increasing effort until pain and / or vibration appear. Attention is focused on kinesthetic sensations and on the mental image of movement with stretching of the muscles involved in the exercise.

This method allows for the treatment and prevention of various diseases by increasing the body's defenses.

The disadvantage of this known method is the complexity and duration of the exercise.

(Patent RF No. 2179430, IPC А61Н1/00, 2000) This disadvantage is overcome in another well-known method of health-improving gymnastics, which includes performing physical exercises that provide entry into a given gymnastic pose by forming a certain arrangement of arms, legs, head, back relative to each other, and staying in this position for a given time during which a static muscle load is performed. accompanied by breathing exercises.

(Patent RF No. 2264800, IPC А61Н1/00, 2004)

The known method is aimed at the formation of static postures with a uniform distribution of body weight on the spine and internal organs, but with elements of discomfort in the position of individual parts of the body. The technical result achieved in this case consists in restoring the functioning of the muscle tissue of various organs.

This method is the closest to the proposed one in terms of technical essence and the achieved result and is taken as its prototype.

The disadvantage of this method is that the effect that is achieved during training, can only last a limited time after their completion.

The technical result of the claimed invention is to increase the effectiveness of the therapeutic effect by increasing the time of maintaining the positive effect of the exercises performed.

The claimed technical result is achieved by the method of recreational gymnastics, which includes performing physical exercises that provide entry into a given gymnastic pose by forming a certain arrangement of arms, legs, head, back relative to each other, and staying in the specified position for a given time during which a static muscle load is performed, accompanied by respiratory gymnastics, characterized in that the exercises are performed in stages in the following sequence: at the first stage, exercises are performed for a static muscle load neck and shoulder girdle, at the second stage, exercises are performed on the static load of the abdominal muscles, and at the third stage, exercises are performed on the static load of the muscles of the pelvis and lower extremities, and before starting the gymnastic exercises of the first and subsequent stages, breathing exercises are performed in the form of enhanced breaths and exhalations, and each gymnastic exercise is performed within 30 seconds with a breath-hold on inspiration, while at the first stage in a standing position while maintaining a straight back, gymnastic stances are sequentially performed in which the head is bowed first towards one, then towards the other shoulder, forward and backward, after which, while continuing to hold a straight back, gymnastic stances are performed with straight arms successively held in positions - forward, sideways and back, at the second stage, gymnastic stances are sequentially performed in which, first, while holding on the belt, arms bent at the elbows, the upper part bodies lean forward the tilt of the head is deepened lower, and finally, the upper body is tilted forward, so that without bending the knees, one could try to reach the floor with outstretched arms, at the third stage, static exercises are sequentially performed, first in the prone position, spreading apart, bent at the knees legs, then - pulling your knees to your chest with your hands, after which the same exercise is repeated lying on, first on one and then on the other side, and finish this stage with exercises in the supine position, with the knee pulled to the side and bent at the knee, first one and then the other leg.

Performing exercises on the static tension of the muscles of the shoulder girdle and neck allows you to work through the flexors-extensors on the joints and return them to their place when they deviate from their natural position. The muscles of the neck, providing head tilts and neck movements, can pull the first rib upward and thereby participate in the act of normalizing breathing. Performing static exercises stretching of the vertical muscles of the back, pelvis and lower extremities contributes simultaneously to the release of clamped intervertebral discs due to the return of the vertebrae of the cervical, dorsal and lumbar spine. The process of being in a static position with the performance of respiratory acts increases the activity of the nervous system and the vestibular apparatus, which provide the possibility of a stable stay of a person in a position that is uncomfortable for a long stay. It is the function of inconvenience that stimulates the work of the entire organism of the performer. In addition, he has kinestatic sensations, due to which the level of protective functions of the body also increases. Naturally, the mechanisms for restoring the balance of the musculoskeletal system are launched, the elasticity of muscles, ligaments, tissues is restored, the subcutaneous fat layer returns to normal, defibrosis occurs and the adhesive process is eliminated, caused by prolonged spasms and the presence of tissues in a crumpled state and a sluggish inflammatory state. At the same time, for the regeneration of these systems, there is no need for the appearance of pain from muscle tension, as in the known method. Therefore, each exercise can be performed within 30 seconds, that is, without forced long-term holding of the breath.

An unexpected result was that the proposed technique of performing gymnastic exercises in a certain sequence, which the author called osteogymnastics, allows to achieve a long-term improvement in the general physical condition of the body.

Figure 1 shows a gymnastic stand with the head tilted towards the shoulders.

In FIG. 2 - gymnastic stance with the head tilted back.

In FIG. 3 - a pose in which a gymnastic stance is performed with straight arms extended forward. In FIG. 4 - a pose in which a gymnastic stance is performed with straight arms spread out to the sides.

In FIG. 5 - a pose in which a gymnastic stance is performed with straight arms thrown back.

In FIG. 6 - a pose in which a gymnastic stance is performed while holding on the belt, arms bent at the elbows, when the upper body leans forward.

In FIG. 7 - a pose in which a gymnastic stance is performed while holding on the belt, arms bent at the elbows, when the upper body bows in a deep bow.

In FIG. 8 - a pose in which a gymnastic stance is performed, when the upper body leans in a deep bow, so that, without bending the knees, one could try to reach the floor with outstretched arms.

In FIG. 9 - a pose in which a static exercise is performed in a lying position, spreading to the sides, legs bent at the knees.

In FIG. 10 - a pose in which a static exercise is performed in the supine position, pulling your knees to your chest with your hands.

In FIG. 11 - a pose in which a static exercise is performed while lying on your side, pulling your knees to your chest with your hands.

In FIG. 12 - a pose in which a static exercise is performed in the supine position, with the legs pulled to the side and bent at the knee.

The method is illustrated by examples.

Example 1. The client is a woman, 46 years old, complaints of increased fatigue, sleep disturbances and weakness.

Before starting wellness procedures, they study the results of medical diagnostics, find out general contraindications for their implementation, such as pregnancy, heart attack, cancer, epilepsy, acute inflammatory processes and infectious diseases, eczema and other skin diseases. Exercises are performed in three stages under the guidance of an instructor. If dizziness occurs, the exercise should be stopped.

Stage 1. Exercises for the static load of the muscles of the neck and shoulder girdle.

The client makes 5 enhanced breaths and exhalations.

Exercise 1. The client holding his breath while inhaling for 30 seconds in a standing position (figure 1) while maintaining a straight back performs a gymnastic stance, in which he bows his head towards the left shoulder.

Exercise 2. The client, holding his breath while inhaling for 30 seconds in the same stance, bows his head towards the right shoulder.

Exercise 3. The client holding his breath while inhaling for 30 seconds in a standing position (Fig. 2) while maintaining a straight back performs a gymnastic stance, in which he bows his head back.

Exercise 4. The client, holding his breath while inhaling for 30 seconds in the same stance, bows his head forward.

Exercise 5. The client holding his breath while inhaling for 30 seconds in a standing position while maintaining a straight back performs a gymnastic stance with straight arms extended forward (Fig. 3).

Exercise 6. The client, holding his breath on inspiration for 30 seconds in the same position, performs a gymnastic stance with straight arms extended to the sides (Fig. 4).

Exercise 7. The client holding his breath while inhaling for 20 seconds in the same position performs a gymnastic stance with straight arms thrown back (Fig. 5).

The client rests standing for 2 minutes.

Stage 2. Exercises for the static load of the abdominal muscles.

The client makes 5 enhanced breaths and exhalations. Exercise 8. The client holding his breath while inhaling for 20 seconds while holding on the belt, arms bent at the elbows, inclines the upper body forward (Fig. 6).

Exercise 9. The client holding his breath while inhaling for 20 seconds while holding on his belt, arms bent at the elbows, bows his upper body in a deep bow (Fig. 7).

Exercise 10. The client, holding his breath while inhaling for 15 seconds, bends his upper body without bending his knees, trying to reach the floor with outstretched arms (Fig. 8).

The client rests standing for 2 minutes.

Stage 3. Exercises for the static load of the muscles of the pelvis and lower extremities.

The client makes 5 enhanced breaths and exhalations.

Exercise 11. The client, holding his breath while inhaling for 30 seconds, lying on his back, spreads his legs bent at the knees to the sides (Fig. 9).

Exercise 12. The client, holding his breath while inhaling for 30 seconds, lying on his back, pulls his knees to his chest with his hands (Fig. 10).

Exercise 13. The client, holding his breath while inhaling for 30 seconds, lying on his left side, pulls his knees to his chest with his hands (Fig. 11).

Exercise 14. The client holding his breath while inhaling for 20 seconds, lying on his right side, pulls his knees to his chest with his hands.

Exercise 15. The client, holding his breath while inhaling for 20 seconds, lying on his stomach, pulls his left leg to the side, bent at the knee (Fig. 12).

Exercise 16. The client, holding his breath while inhaling for 15 seconds, lying on his stomach, pulls his right leg to the side, bent at the knee.

Improvement was subjectively noted after the first lesson - the woman felt cheerfulness, a surge of strength. She performed health-improving gymnastics exercises daily for 2 weeks, with the first 5 sessions under the guidance of an instructor, and then at home on her own. After 2 weeks of classes, the former returned performance, sleep normalized. It is recommended to memorize and periodically repeat the entire set of exercises.

Example 2. A 32-year-old man complains of headaches and lethargy. Performed with a breath hold for 30 seconds all the exercises of health-improving gymnastics in the sequence given in example 1 daily for 2 weeks, with the first 5 sessions under the guidance of an instructor, and then at home on their own. After 2 weeks of classes, the headaches disappeared, he feels cheerful. It is recommended to memorize and periodically repeat the entire set of exercises.

The proposed method was tested on 147 clients aged 14 to 65 years. The main complaints of those involved are: increased fatigue, sleep disturbances, back pain, lethargy and weakness, headaches. The healing effect on the human body according to the proposed method made it possible to achieve positive changes in the subjective and objective state of clients. The condition of the clients, after the sessions, was monitored for 12 months in 132 who applied for the healing procedure, all of them had a stable improvement in their health.

The use of this invention makes it possible in a simple way to achieve a long-term improvement in the general physical condition and increase the adaptive reserves of the body.

Claims

Claim A method of health-improving gymnastics, which includes performing physical exercises that provide entry into a given gymnastic pose by forming a certain arrangement of arms, legs, head, back relative to each other, and staying in the specified position for a given time during which a static muscle load is performed, accompanied by respiratory gymnastics, which differs the fact that the exercises are performed in stages in the following sequence: at the first stage, exercises are performed on the static load of the own muscles of the neck and shoulder girdle, at the second stage, exercises are performed on the static load of the abdominal muscles, and at the third stage, exercises are performed on the static load of the muscles of the pelvis and lower extremities , and before the start of the gymnastic exercises of the first and subsequent stages, they perform breathing exercises in the form of deep breaths and exhalations, and each gymnastic exercise is performed within 30 seconds with a breath hold on the breath, while on the first stage in a standing position while maintaining a straight back, sequentially perform gymnastic stances in which they bow their heads first towards one, then towards the other shoulder, forward and backward, after which, continuing to hold a straight back, they perform gymnastic stances with straight arms successively held in positions - forward , to the sides and back, at the second stage, gymnastic stances are sequentially performed in which, first, while holding the arms bent at the elbows on the belt, the upper body is tilted forward, then the head tilt is deepened lower, and finally, the upper body is tilted forward, so that without bending the knees, it would be possible to try to reach the floor with outstretched arms, at the third stage, static exercises are sequentially performed, first in the prone position, spreading the legs bent at the knees to the sides, then pulling the knees to the chest with the hands, after which the same nine SUBSTITUTE SHEET (RULE 26) the exercise is repeated lying on first on one and then on the other side, and this stage is completed by exercises in the supine position, with the first one and then the other leg pulled to the side and bent at the knee. 10 SUBSTITUTE SHEET (RULE 26)