Gymnastics for vascular health. Gymnastics for blood vessels: classic exercises There are such exercises for blood vessels for hypertension

The cause of the development of many diseases can be exhaustion and weakening of blood vessels. Violation of their functions leads to stagnation of blood in the organs, disruption of heat exchange and other processes in the body. A person begins to feel general weakness, exhaustion, loses appetite, and his blood pressure decreases or increases.

Special gymnastics for blood vessels helps to eliminate such problems. Regular exercise in combination with drug treatment allows you to achieve good results in just a few months.

Why do you need to do gymnastics for blood vessels?

The peculiarity of vascular diseases is that they begin gradually, proceed sluggishly, but are also deadly.

According to statistics, the most common cause of death is vascular disease. Weak vessels is an increased risk of developing:

Atherosclerosis.
Hypertension.
Coronary heart disease.
Stroke.
Heart attack.

As a rule, people begin to go to the hospital only after the development of serious complications caused by impaired vascular function. To prevent their occurrence, people with varicose veins, poor circulation, headaches, memory impairment and other pathologies associated with weakening of blood vessels are recommended to do daily exercises to strengthen vascular system.

There are quite a few different techniques that have been developed specifically for this purpose. Some of the most effective among them are:

Exercises developed by Chinese professor Hu Xiaofei.
Sitela exercises.
Gymnastics Nishi.
Breathing exercises.
Daoyin yangsheng gong exercise system (developed by Chinese professor Zhang Gaunde).

There are also other exercises, for example, against spasms of the vessels of the head, gymnastics for the vessels of the head and neck, exercises for lower limbs, for neck vessels with atherosclerosis, breathing exercises.

Research by scientists from Beijing University of Physical Education has proven that the largest places where congestion occurs, which prevents the normal movement of blood throughout the body, include:

Armpit area.
Elbow joints.
Mid chest.
Knee joints.

Chinese experts recommend regularly performing the exercises they suggest for just 10 minutes a day. This will restore blood circulation and normal functioning of blood vessels. Dancing and yoga also help strengthen blood vessels.

Gymnastics Nishi

Nishi Katsudzo developed gymnastics aimed at improving oxygen supply to the brain and strengthening the body's defenses. To improve the functioning of the vegetative-vascular system and blood circulation, Nishi suggests the exercises presented below.

Fish

Position - lying on your back, hands under your neck. Bring your legs together, pull their toes towards you. Create vibration movements with your body, imitating the movements of a swimming fish. Movements should be directed to the right and left sides.

The duration of the exercise is at least two minutes.

Stimulating capillary function

While lying on your back, lift and fix in vertical position arms and legs. It is necessary to actively shake them for 2-3 minutes.

Sitela exercises

Professor A. Sitel developed a method for restoring vascular functions. This technique involves muscle relaxation, to achieve which it is necessary to perform slow and rhythmic movements. The professor developed separate movements for each muscle group.

With the help of Sitela's exercises, you can achieve significant improvement in your condition without resorting to the use of pharmaceuticals. For example, headaches can be easily eliminated by restoring blood circulation.

The advantage of the Sitel method is that his exercises can be performed even by patients who have advanced spinal diseases.

Stand against a wall, leaning your back and heels against it. Raise your arms above your head. You need to concentrate on your hands, and at the moment when they begin to spontaneously fall down, try to fix them, not allowing them to do this.
To relax the muscles of the lumbar region, you need to stand with your back to the wall and raise your right leg up 90 degrees. Try to hold it in this position for at least 25 seconds. Repeat the exercise with your left leg. Perform alternate lifts with each leg 20 times.
Stand up straight, place your fingers on the base of the sacrum. Inhale, counting to 10, while simultaneously pressing your fingers on the sacrum. In this case, you should push your fingers back with your back, creating resistance. Then you need to exhale deeply and repeat the exercise. Perform 5-6 times, gradually increasing the amplitude.
For the vessels of the neck and head. Sit on a chair, tilting your head to the right and clasping it with your overstretched arm. The index finger of the left hand should hold the uppermost vertebra. Inhale, creating resistance with your right palm. As you exhale, relax the muscles and repeat the action with the other hand. Perform 10 approaches with each hand, gradually increasing the amplitude.
To do this, while inhaling, you need to raise it as much as possible. shoulder girdle, fixing it in this position for 15 seconds. Then exhale and lower your shoulders down. Repeat at least 6 times.

It should be borne in mind that Sitela exercises have some contraindications. You cannot do gymnastics if:

Presence of spinal injuries.
Pregnancy.
High blood pressure.
The presence of acute chronic diseases.
Serious neurological disorders.
Disorder of the vestibular apparatus.

Breathing exercises

Breathing exercises help enrich the blood with oxygen, which acts as a natural vasodilator. There are several methods of breathing exercises - Strelnikova, Qigong, Yoga, deep breathing technique according to Buteyko.

Despite the fact that such techniques were developed by different specialists, all breathing exercises built on similar principles and are performed by taking a deep breath through the nose, holding the breath and exhaling smoothly through the mouth.

For example, Sitel suggests lying with your back on a flat surface and exhaling as deeply as possible. Then you need to take a very slow breath through your nose, gradually drawing air back into your lungs. Inhalation must be done until the ribs straighten and acquire an arched position. If there is no dizziness or discomfort, perform 10 such inhalations and exhalations.

When performing yoga breathing exercises, inhalations and exhalations are accompanied by protrusion and retraction of the abdomen. Thanks to such techniques, it is possible to reduce blood pressure and normalize vascular function. At regular classes Patients can get rid of hypertension forever.

Gymnastics for atherosclerosis

Walk and jog daily. If you wish, you can combine running with exercises for the shoulder girdle.
Perform body bends.
Do gymnastics to help develop good balance.
Turn your head to the right and left, fixing it in a given position for several seconds.

Over time, you can begin to increase the load using small dumbbells. You should not immediately start classes with heavy loads and a fast pace, since in this case the patient may feel unwell.

Exercises for the blood vessels of the legs

Diseases of the blood vessels of the legs are especially common, because they have to endure daily heavy loads- prolonged standing, walking, lifting weights. For the vessels of the lower extremities it is recommended to do the following exercises:

When standing, your feet are straight. You need to slowly rise on your toes and lower yourself. Perform 20-30 such lifts, and then spread your toes apart and repeat 20-30 raises on your toes again. Next, you need to bring your socks together and spread your heels and rise again on your toes 20-30 times.
A good exercise for the blood vessels in the legs is walking on a flat surface. You need to walk in such a way that the soles of your feet do not leave the floor.
Lying on your back, bend your knees and perform movements that imitate riding a bicycle. You need to pedal for 2-3 minutes, then take a short break and repeat the exercise again.
In a lying position, you need to rotate your feet and legs to the right and left.

Strengthening cerebral blood vessels

Even completely healthy people can suffer from impaired vascular tone. This condition is called vegetative-vascular dystonia. To normalize blood circulation, you need to perform the following exercises for the blood vessels of the brain:

Stand against a wall, leaning your body tightly against it. Inhale so that your chest is pressed tightly against the wall and your neck muscles are tense as much as possible. Fix in this position for a few seconds, and then repeat the exercise.
Squat down and place your palm on your forehead. Try to tilt your head forward, creating counteraction with your palm. The neck muscles should be tense. Remain in this position for at least 5 seconds.
Next, you need to repeat the previous movements, tilting your head not forward, but to the sides.
Good effect gives the following exercise: tilt your head to the side, and then carefully rotate it in a circle - first to the right and then to the left.

Strengthening blood vessels and heart

It is very beneficial for the heart and blood vessels to ride a bicycle, swim, walk up the stairs, and perform cardio exercises. The simplest and most effective among them are:

Walking on your toes, raising your knees high.
Simulation of cycling while lying on your back.
Exercise “scissors” with legs, also lying on your back.

It should be borne in mind that if cardiac and vascular activity is weakened, the body should not be overloaded with grueling activities.

The main thing is to regularly perform exercises with strict cyclicity: the load should always be followed by relaxation. This helps to increase muscle fibers heart and strengthening blood vessels.

lead to a sharp deterioration in the patient’s well-being. There is a decrease in vascular tone. The causes of such disorders are diverse: stress, genetic predisposition, various chronic diseases.

To normalize the patient’s well-being, various methods of traditional and non-traditional therapy are used. Massage, acupuncture, and breathing exercises can be used as an auxiliary method of influence.

Chinese gymnastics for blood vessels has proven itself well as a method of influence. Sufficient by type simple techniques ensure normalization of blood flow and help establish blood circulation throughout the body. Such exercises allow you to restore the required tone of the capillaries and give elasticity to the vessels.

A set of training according to the Chinese method always begins with exercises for the capillaries - this is the peculiarity of the method. The main role in the blood circulation process is assigned to small vessels; with their help, all cells of the human body are supplied with oxygen.

If there are any violations in certain areas, the cells will not receive the vital portion of oxygen. Against a similar background, various diseases of the cardiovascular system and other internal organs appear.

Professor Hu Xiao Fei, the developer of the exercise technique, says that gymnastics for blood vessels is not only a means of treatment, but also a method of preventing the manifestation of various ailments. You need to start implementing such techniques as early as possible - the result will not be long in coming.

Chinese gymnastics is the most popular among patients. Patients who have tried the effectiveness on themselves claim that an improvement in well-being occurs after the first session. However, many report certain difficulties - the exercises need to be performed according to a clear pattern, in otherwise there will be no result.

Attention! Chinese techniques for blood vessels help maintain tone regardless of age. Such mastery is achievable by all patients without limitations.

It is possible to master the rules of performing exercises, but it is still better to take lessons on how to perform them from high-level specialists to understand all the subtleties. The price of such classes is high, but the methods can also be learned during video lessons.

The video in this article will introduce patients to some of the features of gymnastics.

There are several methods for normalizing the functioning of blood vessels:

Niches;
Hu Xiao Fei;
Yanshen Gong.

The most popular and widespread is the Nishi method. The main exercises are focused on ensuring the processes of supplying the brain with oxygen. The main one is vibration.

The peculiarity of the classes is that you need to start doing them immediately after waking up. The developer assures that it is at this moment that it is necessary to ensure vascular tone and saturate the tissues with oxygen.

For reference! Many experts recommend (pictured) as an effective addition to the described treatment method. Simple asanas will help not only eliminate stress and relieve muscle tension, but also help the patient cleanse himself on an emotional level.

During all exercises, you should control your breathing process. The instructions must be followed unquestioningly - only in this case can positive results be achieved. Some experts claim that Chinese gymnastics in combination with yoga can help overcome hypertension.

Principle of the method

Systematic actions are aimed at dispersing blood throughout the body. The task is to ensure normal blood circulation through the vessels and ensure its flow to the internal organs to supply them with oxygen.

Such actions eliminate congestion and inflammation, increase the elasticity of blood vessels, prevent the formation of blood clots, and remove cholesterol from the body.

Fact! The advantage of the Chinese technique is the possibility of its use different groups people regardless of age categories.

One should not think that pathologies of the heart and blood vessels are the lot of old people. Young people also face such illnesses.

The effect of Chinese gymnastics on the human body is discussed in the table.

How do the techniques work on the human body?
Action	Description
and strengthening the walls.	Processes of cleansing blood vessels from various accumulations take place.
.	By stabilizing the blood supply processes, the manifestations of varicose veins are eliminated.
Stabilization of blood pressure indicators.	Helps cope with arterial hypertension stages 1 and 2.
Normalization of heart function.	Various abnormalities of the heart are eliminated.
Restoring psycho-emotional balance.	Excitability decreases and anxiety disappears.
Elimination of hypoxia.	The blood is saturated with oxygen.
Improving blood composition.	The qualitative composition of blood changes due to prolonged use of the technique.
Acceleration of regeneration processes.	The healing process of abrasions and scratches is accelerated.
Establishing blood supply to parts of the body distant from the heart.	Symptoms such as numbness of the limbs disappear.

Main areas of study

Chinese gymnastics is not like the usual ones physical exercise, therefore, many patients experience certain difficulties in the process of becoming familiar with the technique.

The action of the complexes is concentrated on achieving the following goals:

Normalization heart rate. After the first sessions, patients notice a decrease in blood pressure and a decrease in heart rate.
Improving brain function. Improves concentration and eliminates dizziness.
Improves blood circulation in the legs. Techniques help to cope with varicose veins veins and thrombophlebitis. Swelling of the limbs disappears, pain “from fatigue” appears less frequently, and the feeling of heaviness disappears.
Strengthening and healing blood vessels throughout the body. The process of removing fatty alcohol from the body is accelerated, and the walls of blood vessels are strengthened.

Gymnastics will be beneficial only if the basic rules are strictly followed. Incorrect actions will not only reduce efficiency, they can also harm the human body. Before starting the exercises, the patient must study the intricacies of their implementation and get ready to undergo a full course of recovery.

What you should pay attention to is that you should stop drinking alcohol and get rid of nicotine addiction for the entire period of training. Normalizing your diet and walking in the fresh air will benefit your body.

What is important to know

The principles of doing the exercises are quite difficult to convey in words. A person must see the correct technique with his own eyes.

However, before you start watching valuable video materials, you should consider the basic rules for using the technique:

it is forbidden to increase the load sharply, the patient should not feel severe fatigue;
it is important to control your heart rate after completing tasks - it should not exceed 120 beats per minute;
if you feel unwell, exercise should be postponed; if the patient experiences heart pain after exercise, the doctor will determine the advisability of further exercise;
classes are conducted on an empty stomach.

Chinese methods believe that a person’s thoughts and actions must coincide - this is the only way to get results. That is, the patient should perform exercises not only for the purpose of obtaining benefits for his health, he should enjoy the process.

Vegetative-vascular dystonia leads to a sharp decrease in vascular tone, which is why the sick person suffers a lot.

The cause of this disease can be severe psycho-emotional stress, stress, chronic diseases and a person’s genetic predisposition to circulatory disorders.

As a therapeutic therapy in this condition, massage, traditional treatment with medications and special gymnastics for blood vessels are used.

Using a special system simple exercises you can restore blood flow, improve overall blood circulation in the brain and lower extremities.

Gymnastics also allows you to give the vessels and capillaries the necessary tone.

The complex of gymnastics for blood vessels begins with the training of small capillaries.

They are the smallest blood vessels that are responsible for the functioning of all cells of the human body. With their help, nutrients and oxygen can be supplied to the entire body.

If the blood flow has an obstacle in its path in the form of a narrowed capillary, the person will not receive the necessary substances in time. This can lead to diseases of the cardiovascular system and other internal organs and muscles.

Chinese doctor Yanshen Gong has developed a complex of physical movements that have a beneficial effect on capillaries and improve their health:

Vibration exercise. It should be performed in the morning, after the person wakes up and gets out of bed. The exercise itself involves raising your arms and legs. Next, they need to be shaken quickly for a couple of minutes. With the help of such training, you can not only improve the permeability of capillaries, but also cleanse the body of toxins.
Exercise "Fish". To perform it, you need to lie down straight and put your hands under your neck. Next, pull up your toes, while strongly straining your body. Repeat ten times. This exercise will “disperse” the blood through the veins.
Lie flat and raise your legs up. Try to bend your knees several times. Repeat at least eight times.

You need to repeat this exercise every morning and then the health of your capillaries will not let you down.

To strengthen the legs, separate gymnastics for blood vessels is provided. The procedure itself is aimed at reducing the load on the veins that the legs regularly receive when walking. It has a kind of “cooling” effect.

This complex includes three exercises:

Stand up straight and place your feet shoulder-width apart. Slowly bend forward and down, reaching your fingertips to the floor. Repeat ten times.
Sit down and place your hands at chest level. Bend down, keeping your arms bent. Repeat eight times.
Get on your knees and stretch your arms forward. Walk like this on your knees until you get tired. After a short break, repeat the workout.

The next part of the body that needs vascular gymnastics is the neck. It is in it that extremely important arteries are located, through which blood supply to the brain occurs. If the muscles of a person’s neck are weakened, the vessels are gradually compressed, because the muscles need tension to hold the head. In this condition, poor circulation and blood pressure problems are often observed.

By regularly performing exercises for the neck vessels, you can improve blood circulation and strengthen the neck muscles. The main thing is to perform all movements smoothly, without making sudden tilts or turns of the head. With all this, you should also monitor your breathing.

First neck exercise. To perform it, you need to stand near a wall and press against it. As you inhale, lean your whole body against the wall as much as possible, especially tense your neck muscles. Hold your breath for a few seconds, then relax.
The second exercise requires sitting position . In this case, you need to place your palm on your forehead and press hard, providing active resistance with your neck and head. Repeat the exercise ten times, then take a break.
Next exercise- This circular rotations heads, which needs to be held in the shoulder area. Repeat six times.
The last exercise for the neck is tilting the head forward and backward.. It is advisable to repeat them several times a day, especially if a person has a sedentary job.

Gymnastics for blood vessels for hypertension is very important. The fact is that with high blood pressure, the walls of a person’s blood vessels lose their ability to relax, so it is difficult for blood to pass further through the narrowed vessels. This is especially pronounced when, along with the problem of arterial hypertension, a person has atherosclerotic plaques in the vessels.

If you don't start on time active actions, then this state of the vessels can lead to chronic problems with blood pressure and serious illnesses.

Before considering exercises for hypertension, it should be noted that in this condition a person should not perform sharp bends, movements with arms and legs, since this may increase blood flow to the head. Also, do not hold your breath for a long time, as this can further increase your blood pressure.

The following exercises for blood vessels for hypertension are distinguished:

Sit down and smoothly turn your body. At the same time, make slow swings to the sides with your hands.
Sit on a chair and raise your hands up. Lower them down and move them behind your back, while bending forward.
Sitting on a chair, raise your leg and arm at the same time. After this, change and perform ten times in turn.
Sit down and lift one leg up. Hold it in this state for a few seconds, after which do the same with the second leg.

Gymnastics for cerebral vessels: exercise technique

Due to vascular dystonia, a person's blood circulation in the arteries and the supply of oxygen are disrupted, which can lead to dizziness, decreased performance, deterioration of mental performance, loss of coordination and neck pain.

Also in this condition, a person may suffer from cerebral vascular spasms. Stress, nervous or physical overload, stroke, as well as chronic diseases (hypertension) can contribute to their development.

Signs of cerebral vascular spasm are regular tinnitus, nausea, speech impairment, and fatigue.

Training the blood vessels of the brain will allow them to return the necessary tone and provide optimal load. Thanks to exercises for the blood vessels of the brain, you can improve a person’s general condition and minimize the risk of stroke.

This physiotherapy for cerebral vessels involves performing the following exercises:

Stand straight, place your arms along your body, legs shoulder-width apart. Do slow head rotations counterclockwise and then back. The duration of the exercise should be no more than three minutes.
Raise your hands up and cross your fingers. Bend down without bending your legs.
Swing your legs and arms - left leg to the right hand, and right leg- to the left.
Bend your knees and extend your arms to the sides. Rotate your left hand forward and your right hand back. After this, change movements.
Lie on the bed and raise your legs straight up. Hold the rack for several minutes, then return to the starting position.

This training of cerebral vessels should be carried out regularly. In addition, dancing is considered an excellent gymnastics for the blood vessels of the brain. During them, the human brain is enriched with oxygen, and blood circulation improves. Also this great way relieve stress.

In the event that a person has already suffered a heart attack or stroke, it is vital for him to carry out restorative physical therapy, namely - physical therapy. With its help, you can restore blood circulation and restore vascular tone.

The main thing in this state is not to make sudden movements or strong overloads, since the blood vessels are very weakened. For this reason, the heart rate should not be more than 120 bpm.

It is best to perform cerebral vascular training after a stroke or heart attack in the morning. Exercise or massage is perfect for this.

If a person develops paralysis after a stroke, he must coordinate all exercises with his doctor.

Gymnastics for cerebral vessels with atherosclerosis includes the following:

Walking over long distances. You can do it regularly, if you wish - at least daily. In general, walking is an excellent way to support normal physical activity.
Stand up straight, lean on the back of a chair. Do alternate leg lifts.
Stand straight. Take a breath. Raise your hands. As you exhale, lower your arms down. Repeat ten times.

Chinese gymnastics for blood vessels: varieties and features

Chinese gymnastics for blood vessels is still considered the most effective. This is exactly the kind of precision medicine or science that we could say has been able to develop. unique techniques, with the help of which every person can maintain active vascular tone, regardless of age.

It is possible to learn Chinese gymnastics for blood vessels, but for this it is recommended to take lessons from the masters of this treatment method. You can also learn new things from video trainings, of which there are many now.

Chinese gymnastics for blood vessels has several directions:

Nishi Method.
Chinese gymnastics for blood vessels by Hu Xiao Fei.
Chinese gymnastics for blood vessels Yangshen gong.

The most popular today is the Chinese gymnast for blood vessels using the Nishi method. It is aimed at enriching the brain with oxygen. The main exercise of this method is vibration (discussed above).

As additional funds yoga can be used for blood vessels. It includes many unique exercises, with the help of which you can relieve not only muscle tension, but also emotional fatigue and stress.

Yoga has long been considered unique for a reason correct execution movements, which is why there is an increase in vascular tone.

While performing yoga exercises, it is also very important to monitor your breathing in order to maintain normal tissue nutrition. This is the only way to achieve maximum effect and eliminate hypertension for a long time.

For the brain to function normally, it needs oxygen. It is from this that cells receive energy. Many problems are associated with insufficient supply to the brain. This often happens due to vascular dysfunction. Many diseases, for example, atherosclerosis, vegetative-vascular dystonia or others, cause deterioration of blood supply to the brain. One of best methods combating this is very useful for it, as it improves their work. It saturates the brain with oxygen and activates blood circulation.

Why is the functioning of blood vessels disrupted?

Normal oxygen supply to the brain depends on several factors. Of course, the air a person breathes is of great importance. But even a large amount of inhaled oxygen does not always reach the brain. This happens due to the narrowing of the lumen of blood vessels, their spasms, and decreased tone. This condition may be caused by poor diet, stress, bad habits, sedentary lifestyle life, some diseases. Various pathologies cervical spine spine can also disrupt the blood supply to the brain.

Moreover, for many diseases, ordinary exercises are contraindicated. In these cases, the vessels of the brain and neck are used. It helps improve blood supply to the brain and dilate blood vessels. Such exercises help with atherosclerosis, high blood pressure, vegetative-vascular or neurocirculatory dystonia.

How to breathe correctly

Breathing is the basis of life. But few people think about the fact that you need to breathe correctly. And many health problems are associated with this. Most people breathe shallowly. Therefore, the blood is poorly enriched with oxygen, carbon dioxide remains in the lungs. This leads to slower blood circulation. And the brain does not receive enough oxygen. Incomplete, shortens life and increases the risk of developing various diseases.

Therefore, it is very important to use the entire volume of the lungs during breathing. This affects the functioning of the blood vessels in the brain. Correct inhalation begins from the stomach, then the chest rises, then the shoulders. As you exhale, you should try to release all the air from your lungs.

Physiology of breathing

As you inhale, the blood supply to the cerebral vessels decreases, and the cerebral cortex is excited. And as you exhale, the blood volume increases and a calming effect is observed. Blood circulation is activated with increasing breathing intensity, especially if it occurs through the nose. Doctors have already proven that impaired nasal breathing in children, for example with a frequent runny nose or adenoids, slows down their mental development. A person who breathes correctly protects himself from many diseases. Therefore, breathing exercises for the vessels of the brain are very useful.

To increase efficiency and tone blood vessels, you need a long inhalation and a short exhalation. On the contrary, a short breath and a slow deep exhalation with a pause after it will help you calm down and relax.

The benefits of breathing exercises

Even in ancient times, many healing techniques were associated with breathing exercises. But only recently their benefits have been officially proven. How does breathing exercises work for the blood vessels of the brain:

Principles of breathing exercises

There are many techniques for such gymnastics. Many of them come from ancient teachings, for example, from yoga or Chinese medicine. Others were created by modern scientists. But they all perform the same task - to improve the supply of oxygen to the brain and strengthen blood vessels. The basic principle of many exercises is a deep sharp breath in through the nose, mandatory holding of the breath and exhalation through the mouth.

You can also breathe through one nostril while closing the other with your finger. Studies have proven that breathing through the right nostril reduces blood pressure, calms you down, relieves headaches, and normalizes heart function. And if you breathe through the left nostril, the body is toned, vascular tone rises, and activates the work of the endocrine glands. Even ordinary deep, slow breathing using the abdominal muscles relieves cramps and lowers blood pressure.

Indications and contraindications

Breathing exercises are useful for everyone. But it is not advisable to exercise without consulting a doctor immediately after a stroke and in case of severe cardiac dysfunction. And for other diseases, exercises can be done at home on your own. Breathing exercises are especially useful for cerebral atherosclerosis and hypertension. It helps to normalize cerebral circulation and recover faster after a stroke, improve well-being during hypotension, and lower blood pressure.

What exercises can you do?

Breathing exercises are useful for strengthening the blood vessels of the brain, performed according to any system. You can use qigong Chinese gymnastics, yoga, Strelnikova’s technique, deep breathing according to Buteyko. But individual exercises will also be useful. They can be included in your daily morning exercises or perform it several times a day, for example, when a headache occurs, to tone up or improve well-being. A few exercises are enough for this.

Gymnastics using the Strelnikova method

This technique is now the most famous. Her breathing exercises are used for a variety of diseases. Its peculiarity is sharp short breaths involving the diaphragm. Thanks to this, such gymnastics is very useful for the blood vessels of the brain. It promotes:

improving lung ventilation;
better outflow of venous blood;
improvement of work smooth muscle vessels;
normalization of inhibition and excitation processes in the cerebral cortex;
enrichment of brain cells with oxygen;
improving mood and performance.

Strelnikova's best gymnastics exercises

There are many exercises created by Dr. Strelnikova. But to normalize the functioning of brain vessels, several can be used.

Chinese gymnastics for brain vessels

The ancient eastern healing system is based on the role of breathing. Chinese sages believed that only by being in harmony with nature can a person be healthy. Therefore, breathing should be deep and calm. Gymnastics for brain vessels based on these principles helps them work properly and prevents many diseases. You can use a few simple exercises.

You need to sit on a chair, spread your legs, put your elbows on your knees, and your palms on top of each other, clenched into fists. Place your head in your hands and relax. You need to breathe slowly and deeply, using your abdominal muscles. The chest does not rise.
The exercise is performed lying on your back, legs bent at the knees. One hand lies on the stomach, the other on the chest. As you inhale, you need to push out your chest and pull in your stomach. On exhalation it’s the other way around. All movements should be slow and smooth.
While standing, place both hands on your stomach. When you inhale through your nose, you need to fill your lungs and stick out your stomach. You need to exhale through closed lips, pressing on the stomach with your hands.
Slowly inhale and stretch your arms up. As you exhale, bend to the left, pressing your hand on your left side. Then repeat the same in the other direction.

How to exercise correctly

Breathing exercises can be performed several times a day. The only condition for classes is the opportunity to relax and get distracted. It is not advisable to exercise immediately after or before meals. If breathing exercises are performed when the blood vessels in the brain are narrowed, you should consult a doctor before doing this. All exercises are performed slowly and calmly, without straining. Unless otherwise specified, when they are carried out top part the torso should be straightened.

How to strengthen blood vessels at home? This question is very important for a person. After all, after 40 years, people feel the first signs of aging. At this age a person begins to search various ways to improve health and replenish energy. Training becomes an important component.

During this period, people experience symptoms such as:

Sharp darkening;
dizziness;
migraine;
cold hands at warm temperature;
blood pressure surges;
fainting states;
noise in ears.

In general, the body changes completely. Unfortunately, all this leads to weakening, and therefore to frequent colds.

The best health exercises

If your blood vessels are elastic, then you will be healthy. Ordinary gymnastics helps maintain this state. Don’t waste time on your health; it’s enough to dedicate half an hour to exercise every day.

Maintaining normal capillaries

The task of capillaries is very important - they are responsible for the development of each cell, delivering useful components to it. Starting from the head to the feet, our entire body is permeated with small blood vessels.

But a malfunction may occur when the vessel narrows greatly, and because of this, toxic products begin to accumulate in the cells. Ultimately, such manipulations will lead to diseases of the heart and other internal organs.

1. There are very good exercise, helping to improve the functioning of small vessels. This kind of gymnastics is done right in bed after you wake up. Raise your arms and legs up and shake your limbs for a couple of minutes to relax. At this moment, lymph is redistributed and cleanses the body.
2. You can also apply the following charge. It is also done on the bed. Lie on your back, put your hands behind your head and pull your socks towards you. As a result, nervous tension is relieved, and blood flows more actively throughout the body.

Helping the brain

Sometimes you can notice when something shoots you in the head. At this moment, no blood flows to the brain. This usually happens when a person leads sedentary image life, for example, at the computer. His head is constantly in one position, and the blood stagnates.

Or there may be a moment when a person turned his head unsuccessfully, a malfunction occurred, and blood stopped flowing to the head. But after the massage, everything got better. To prevent this from happening, you need to do gymnastics every day. It can be:

Tilts left and right;
rotation of the head in different directions;
somersaults.

In general, you must constantly be on the move. Required at runtime gymnastic elements watch your breathing.

Try to perform all exercises smoothly. If you notice darkening in your eyes and dizziness, stop the activity for a while to get in shape. Then continue exercising, but slightly reducing the intensity.

1. After warming up, we move on to a set of exercises. First, stand with your feet shoulder-width apart. Head rotations begin. We do 30 approaches in one direction, then another 30 in the other.
2. We remain in the same starting position. We raise our hands up and make a lock. Lean forward as if you were chopping wood. We do 8 approaches.
3. We remain in the same starting position. We put our hands forward and raise our legs. The right lower limb rises to the left upper, respectively, the left lower to the right upper.
4. Position your legs so that the distance between them is 1 meter, but your knees are slightly bent. We rotate our arms in different directions. For example, left hand moves clockwise and right hand swings counterclockwise.
5. The final stage is the well-known “birch tree” exercise. It is done while lying on the floor. We support the lower back bent arms, and we try to stretch our legs as high as possible. Do 10 approaches.

Helping your legs recover

Our legs are under enormous stress, as a result of which the veins in the lower extremities weaken. This can eventually lead to blood stagnation. In such a situation, experts advise moving more. As they say: “Movement is life.” Great benefit bring water procedures For . Swimming and water aerobics are great for stimulating blood circulation.

By performing such exercises regularly, you help the veins become more elastic.

1. Get into the starting position (distance between feet = 1 meter). Bend forward and touch the floor with your palms. Then return to the original position. When performing exercises, your legs should remain straight. Do 15 approaches.
2. Sit on the floor and spread your legs in different directions. Cross your arms and fix them on chest. Now lean forward. But you need to make sure that the lower limbs do not bend. Do 8 approaches.
3. Get on your knees and extend your arms to the sides. Now you need to walk in this position.

It is also important to understand that the neck is an important part of our body. The brain is fed through it. Constant tension in the neck leads to compression of blood vessels. As a result, blood circulation is disrupted. It is very important to do exercises daily to maintain our body. This can be all kinds of head turns, tilts and rotations. Try not to do it harshly.

Stand near a wall at full height. Press firmly against the surface and hold your breath for 5 seconds, then relax. You will feel your neck muscles tense. You can also place your palm on your forehead and push your head back, and use your neck muscles to pull in the opposite direction. This resistance is done while holding your breath. Repeat the exercise 7 times.

Gymnastics for cores

You must clearly understand that you will not be able to do exercises whenever you want. Gymnastics to strengthen the channels is carried out in the morning after sleep. Start charging by rotating the hands of the upper and lower extremities. Then place your legs so that the distance between them is 1 meter, and bend, squat, and turn your body.

1. Spend 10 minutes every day walking on your toes.
2. Clap your palms on the opposite shoulder with your body straight.
3. Then lie on your back and do the bicycle exercise. There is no need to hold your breath.
4. After which you need to remain in a lying position on your back and raise your legs up. Cross your legs while doing the scissor exercise.

In fact, people over 40 need exercise to maintain their health. In the newest technique of Daoyin Yangshengong Chinese medicine connected with modern science and innovative techniques.

The Chinese method believes that in our body there are 12 major active tubules through which blood moves. That is why, to maintain the body in a healthy state, it is necessary to ensure blood flow. But there is one big BUT! It is impossible to clear the channel in one go. This will need to be done regularly.

In fact, active channels are located throughout the body, and it seems impossible to clear each of them to keep the blood moving smoothly. But the Chinese method copes with this perfectly.

It is recommended to massage important points daily. Be sure to massage your head, making a sort of combing motion. Massage each finger and ear. Place your feet shoulder-width apart and jump. Try to relax.

The next exercise is performed on a mat. Stand straight, pointing your toes and heels together. The back should be straight. Exhale sharply several times. Strengthen the manipulations each time. Do 4 sets. This way you can clear your breath.

To strengthen the vascular system and heart muscle, it is important to carry out daily exercise. But this method is not suitable for hypertensive patients. If you have high blood pressure, you should not bend or make sudden movements, that is, anything that helps increase blood flow to the brain. You should not hold your breath, as this can increase your blood pressure even more.

To maintain your body, try to eat right, do morning exercises and spend more time outdoors. Take care of your health and monitor it so that it doesn’t get worse. After all, on initial stage it is easier to treat than in a neglected state.