RU2290910C1 - Method for human sanitation - Google Patents

Abstract

FIELD: medicine, curative-sanitation gymnastics.

SUBSTANCE: the present innovation could be applied in medicinal institutions, sanatorium-health resort ones for preventing the development of diseases. It has been suggested the complex of gymnastics consisted of physical and respiratory exercises. It is necessary to choose physical exercises on stretching. Before each physical exercise one should fulfill two respiratory cycles. The ratio of inhalation to expiration duration ranges 1:2 - 1:3. One should do nasal inhalations at abdominal pulling-up. The first inhalation is at conventional rate, the second inhalation is abrupt. The first inhalation should be performed at abdominal relaxation. While fulfilling the second inhalation it is necessary to pronounce the sounds [p], [h] and [a:] successively. Physical exercise should be done at simultaneous delay of respiration for 3-5 sec and maximal abdominal pulling-up. As physical exercises on stretching it is important to choose those mentioned in the Table. Daily seance duration corresponds to 8-15 min. The available complex of sanitation gymnastics has been elaborated. It enables to provide complex sanitation impact due to improving metabolism at cellular level due to more valuable oxygen assimilation by tissues.

EFFECT: higher efficiency.

4 cl, 1 ex, 1 tbl

Description

The invention relates to medicine, namely to therapeutic gymnastics, and can be used in medical institutions, in sanatorium-resort, as well as at home for healing the human body, preventing the development of diseases.

The prevalence of physical inactivity in modern conditions is increasing in connection with the processes of urbanization, the widespread introduction of vehicles, automation and mechanization of labor in everyday life. Improving living conditions, the increasing role of modern means of communication contributes to the spread of more passive forms of leisure.

In connection with the restriction of movement, the nature and intensity of the flow of biological processes in the human body changes. With a decrease in motor activity, the tone of the central nervous system decreases due to a decrease in the number of impulses entering the central nervous system from receptors of the musculoskeletal system. This adversely affects the function of internal organs.

The main value among the treatment and preventive measures in case of physical inactivity belongs to health-improving and physiotherapy exercises.

A known method of healing the human body by conducting therapeutic exercises against the background of a natural respiratory act (Sharafanov A.A. Therapeutic gymnastics. 1988, 14-16). Holding the breath on the exhale when implementing the known method for more than 2-3 seconds, violating the natural respiratory act, is undesirable. When performing physical exercises, inhalation usually corresponds to straightening the body, extending or raising arms, straightening or abduction of the legs, and exhaling - bending the body, lowering or lowering the arms, bending or lowering the legs. However, this method of therapeutic gymnastics does not allow to fully use the potential of the respiratory system, improve metabolism at the cellular level, does not stimulate the diaphragm, the dynamic function of which depends on the work of the lungs, heart, liver, spleen, stomach, and the state of lymph circulation. The known method does not take into account the Verigo-Bohr effect - the dependence of the degree of dissociation of oxyhemoglobin on the value of the partial pressure of carbon dioxide in the blood: with a decrease in the partial pressure of carbon dioxide in the blood, the affinity of oxygen to hemoglobin increases, which makes it difficult to transfer oxygen to tissues. Thus, hyperventilation leads, on the one hand, to an increase in the oxygen content in the blood, and on the other hand, to a decrease in its oxygen supply to the tissues (Big Medical Encyclopedia, Third Edition, 1976, v. 4, 142).

A known method of physiotherapy exercises is breathing exercises according to the Buteyko method (Buteyko KP Buteyko method, the experience of implementation in medical practice. M., 1990), the essence of which is to reduce the depth of breathing by the will of the patient by relaxing the respiratory muscles. This method takes into account the Verigo-Bor effect, excluding hyperventilation of the lungs, which reduces the CO ₂ content in the blood, thereby enhancing the connection of oxygen with hemoglobin and hindering the transfer of oxygen from the blood to the cells of the brain, heart, kidneys and other organs.

There is a method of therapeutic gymnastics proposed by A.N. Strelnikova (USSR copyright certificate No. 411865, published September 15, 1974, Bulletin No. 34). It includes a complex of breathing exercises with simultaneous expansion or contraction of the chest. Moreover, during movements that compress the chest, an active breath is produced, and during movements that expand the chest, an active exhalation is performed, after which the same movements are performed in combination with sound exercises. The known method takes into account the positive effect of high levels of carbon dioxide on the metabolism in tissues, healing the body.

However, the well-known therapeutic respiratory gymnastics of Buteyko and Strelnikova, including a physiologically justified reduction in the duration of inspirations and increase the duration of exhalations, are quite complex, time-consuming and require special training of patients. They are focused almost exclusively on the development of a certain type of breathing, do not use a combination of breathing exercises with physical ones.

Closest to the claimed method is a therapeutic therapeutic gymnastics that helps to reduce body fat (RF patent No. 2190991, published October 20, 2002), which is adopted as a prototype. The known prototype method includes conducting cycles of therapeutic exercises, which combine breathing and exercise. In each cycle of therapeutic gymnastics, a large breath is initially taken through the mouth or nose, after inhalation an active uniform exhalation is performed. Then they inhale with their nose and stomach, gaining air into the lungs, which quickly exhale through the mouth with the sound of “groin”, hold their breath for the maximum possible time while relaxing the abdominal muscles and the tension of the part of the body that needs to be reduced. When there is a need to inhale, they cease to control breath holding and relax all muscles. As a result of this, a spontaneous noisy and very deep breath occurs through the mouth. The method allows to reduce body fat in combination with the general improvement of the body. According to the authors of the known method, when it is implemented, an increased oxygen content in the blood is created and this excess oxygen is directed to certain parts of the body to “burn” fat deposits in these areas.

However, deep breaths, which according to the known method are performed at the beginning and end of each cycle of therapeutic exercises, as well as uncontrolled exhalation, can lead to severe hyperventilation of the lungs and negative consequences for blood circulation. Excessive “leaching” of carbon dioxide from the body according to the Verigo-Bohr effect leads to a decrease in its intake in the tissue. In addition, a decrease in carbon dioxide in the arterial blood entering the brain entails a narrowing of the vessels of the brain, a decrease in cerebral and cardiac blood flow, which may result in dizziness and fainting.

The known method does not use the full healing potential of diaphragmatic breathing.

In addition, gymnastic exercises according to the known method, in which it is necessary to simultaneously relax the abdominal muscles, hold your breath and tighten the muscles of that part of the body, the mass reduction of which is necessary to carry out, are difficult to perform, can cause discomfort, require special training. Combining physical and breathing exercises that are not compatible with each other in one complex will not allow achieving the desired result.

We set the task to develop an affordable, physiologically justified complex of health gymnastics, combining breathing and physical exercises performed simultaneously.

The technical result obtained by the implementation of the proposed method is to achieve a comprehensive healing effect on the body by improving metabolism at the cellular level due to a more complete assimilation of oxygen by tissues while simultaneously consciously controlling the training of the respiratory muscles, diaphragm, abdominal muscles, and other muscles of the body with providing comfort, simplicity, physiological validity of the healing process.

We empirically selected respiratory and physical exercises of the complex, determined the rhythm of breathing, the rate of exercise, the combination of breathing exercises with physical ones, which provide a pronounced healing effect when we observe the stages of respiratory training and the principles of their combination with physical exercises.

The proposed complex stimulates the motor function of the diaphragm - the tendon-muscle septum that separates the chest and abdominal cavities, thereby beneficially affects the function of the internal organs of both the abdominal and chest cavities. Deep exhalations and short breaths of this complex are accompanied by wide-amplitude movements of the diaphragm, due to which a “massage” of the internal organs is performed. So, the work of the lungs, heart, liver, spleen, stomach and other organs depends on the dynamic function of the diaphragm. The motor activity of the diaphragm is similar to the work of a powerful pump that rhythmically compresses the liver, spleen, and intestines. Moreover, blood circulation is activated in these organs, intra-abdominal pressure is normalized. The diaphragm works like a second “venous” heart. The proper functioning of the diaphragm promotes the outflow of bile, the passage of fecal masses through the intestines, normalizes blood pressure, and contributes to the better work of the lower parts of the lungs.

The diaphragm is also the main lymphatic “pump”. With movements of the diaphragm with large amplitude, the implementation of which is provided by the proposed method, the circulation of lymphatic fluid is stimulated. Diaphragm movements cause the effect of "suction", resulting from the difference in pressure in the chest and abdominal cavities. This specific “pump” facilitates the outflow of lymph fluid from the lower extremities. Excluded is a slowdown in lymph flow, leading to stagnation of intercellular fluid, the formation of cellulite in the pelvic and lower extremities.

The proposed method uses “flexible” breathing with an extended expiration, which, in accordance with the Verigo-Bor effect, contributes to a more complete assimilation of oxygen by tissues. The duration of the respiratory break used in the health complex, intended for the accumulation of carbon dioxide, is safe and is easily tolerated by patients.

The physical exercises for muscle stretching selected for the proposed method are easily combined with breathing exercises, they can be performed without special training, training against the background of a respiratory pause and tightening the abdomen. Stretching exercises have an additional stimulating effect on blood circulation, lymph circulation, help muscles recover by returning to their previous length. Stretching exercises improve the flexibility of joints and ligaments, firmness and elasticity of the skin. Muscles regularly trained in stretching retain their elasticity.

Performing any stretching exercises at the time of holding the breath excites the receptors of the working muscle, there is a reflex redistribution of blood flow with an increase in blood flow to the working muscle.

The proposed breathing exercises with the accumulation of carbon dioxide prepares cells for more efficient absorption of oxygen during selective work on the muscles of the body with the help of stretching exercises-poses.

The method is as follows.

During an individual lesson or in a group, therapeutic and recreational gymnastics is performed as follows.

Choose any stretching exercise. A physical exercise for stretching the muscles of that part of the body in which they intend to strengthen the metabolic processes can be chosen. Any stretching exercise shown in the table can be selected.

Table Serial number Exercise content one Raise your arms up, stretch, lifting up your shoulders and chest, and hold this position 2 They put their hands back, clasp their palms, lean forward as low as they can, and hold this position 3 Bend your knees, lean forward, touching the floor with your hands, then straighten your knees as much as they can, and hold this position four They straighten, put their legs apart, raise the chest, then put one hand on the upper thigh of the same side and the other up above the head, and then stretch this hand in the opposite direction as if they want to push the wall with your hand, and hold it position 5 They put their legs wide, lean forward and put their palms on the floor, then slide with one foot to the side and bend the other leg, feeling the stretch of the entire inner surface of the first leg, touch the floor with the entire sole throughout the exercise 6 They lie on their backs, pull one knee to the chest, then straighten the leg, as they can, without causing pain, try to pull it to the chest and hold this position 7 Lie on your back, pull both knees to the chest and grab your feet with your hands, then tilt your head forward to the knees and hold this position 8 Lie on your back, pull both knees to the chest and grab your feet with your hands, then straighten your legs to a possible position and hold this position 9 Sitting on the floor with legs crossed or standing, tilt your head to the side, as if resting it on your shoulder, and hold this position 10 Sitting on the floor with legs crossed or standing, tilt your head to one side so that you can look over your shoulder, and hold this position eleven Putting your hand on a support, bend your leg back, grab your foot with your hand, pull the heel to the buttock and hold this position without bending your back or touching the heel of your buttock 12 They sit down, cross-legged, grab one foot with their hands, pull it towards the head and hold this position

Before performing the selected exercise, two respiratory cycles are performed, including inhalation and exhalation. When performing the first respiratory cycle, inhalation is performed through the nose shortened, while pulling up the abdomen. His speed is ordinary. Then, exhale through the mouth while relaxing the abdomen. Duration of exhalation is 2-3 times longer than inspiration. Then, the nose is inhaled by the second respiratory cycle. Inhalation is performed shortened and sharp when pulling up the abdomen. The exhalation of the second respiratory cycle is performed through the mouth with a sequential pronunciation of the sounds "p", "x", "a". The duration of exhalation, as well as in the first respiratory cycle, is 2-3 times longer than the inspiration. After these respiratory cycles, breath holding is performed for 3-5 seconds at the same time, maximum abdominal pull-up and exercise aimed at stretching the muscles. At the same time, the position that provides the stretching of muscles, ligaments, hold 3-5 accounts.

Then repeat the cycle described above, choosing another exercise or repeating the previous exercise. In three consecutive cycles, the selected exercise can be repeated three times. Therapeutic exercises are performed once a day, the duration of the daily lesson is 8-15 minutes. Therapeutic exercises can be performed more than once a day. The duration of a daily exercise may vary depending on the physical condition of the body.

The successive stages of the proposed cycle, combining breathing and exercise, can be represented as follows:

Stage 1 - A short, soft breath, only with the nose, at the usual speed, stomach and diaphragm are tightened.

Stage 2 - Long soft exhalation with the mouth 2-3 times longer than the inspiration, relaxation of the abdomen and diaphragm, the stage of rest and relaxation.

Stage 3 - A sharp short breath through the nose, stomach and diaphragm are tightened.

Stage 4 - A long and sharp exhalation with the pronouncing of sounds “p” successively - flies off the lips, “x” - is felt in the throat, “a” - is delayed in the solar plexus, while the diaphragm first relaxes for a split second, and then sharply decreases with the sound “a”, exhalation is 2-3 times longer than the inspiration.

Stage 5 - At the moment of a respiratory pause (do not breathe) for 3-5 seconds, we tighten the abdomen as much as possible, as if pulling the reduced diaphragm under the ribs, and perform one of the exercises for stretching the muscles.

A specific example of the method.

In the health group, consisting of 7 women with increased nutrition, aged 29 to 48 years, who have no contraindications for physical education, under the guidance of an instructor, exercises in health gymnastics were carried out according to the claimed method. Classes were held every other day, once a day, increasing the time of daily classes from 8 to 15 minutes for 30 days. Women were given the task of repeating the next day the wellness gymnastics complex at home, which had been mastered the day before in the group, so in total the classes were performed daily.

In the first lesson, choose the first exercise indicated in the table. First, perform respiratory training. Why do you perform a shortened breath with your nose at the usual speed, soft, while pulling the abdomen. Then perform a soft long expiration with the mouth while relaxing the abdomen 2 times longer than the inspiration. Then perform a quick sharp breath through the nose. In this case, the lips are stretched and pursed by the teeth, the stomach is tightened. Then they perform a long and sharp exhalation with the pronunciation of the sounds “p” - flies from the lips, “x” - felt in the throat, “a” - is delayed in the solar plexus. The duration of exhalation is 2 times longer than inspiration.

Then they proceed to the first exercise indicated in the table, while at the time of a pause of 3 seconds with maximum pulling up the abdomen, as if pulling the reduced diaphragm under the ribs, raise your hands up, stretch, lifting your shoulders and chest. Hold position 3 accounts.

Then they return to the first stage of respiratory preparation and perform it similarly to the respiratory preparation carried out before the first exercise of the table, and during the respiratory pause, perform the stretching exercise indicated in the second table.

Similarly, after respiratory training, the tensile exercises indicated in the table are performed sequentially. After completing all twelve of the exercises indicated in the table, the lesson is completed.

The women are given the task the next day at home to repeat the health gymnastics complex performed in the classroom.

During the next 5 group sessions, the health gymnastics complex is performed without changes. During subsequent exercises, the duration of exhalations during respiratory training is gradually increased and brought to equal the duration of three breaths, and the duration of a respiratory pause when performing a stretching exercise is gradually increased to 5 seconds.

A month after the completion of the course of recreational gymnastics, all women noted a weight loss of 4-7 kg, normalization of sleep, increased performance, a mood for positive emotions, improved mood, and overall well-being.

Claims (5)

1. A way of healing a person, including performing therapeutic exercises, the complex of which contains combined breathing and physical exercises, characterized in that they choose physical exercises aimed at stretching the muscles, and before each physical exercise perform two respiratory cycles with a ratio of inspiration and expiration from 1 : 2 to 1: 3, while the first breath is shortened, but at the usual speed, the second breath is also shortened, but sharp, inhalation is performed through the nose while pulling up the abdomen, and exhale through the mouth, and The first exhalation is performed when the abdomen is relaxed, and when the second exhalation is performed, the sounds "n", "x", "a" are successively pronounced, after which they perform a physical exercise aimed at stretching the muscles, while holding the breath for 3-5 seconds and maximizing pulling the abdomen. 2. The method according to claim 1, characterized in that the physical exercise aimed at stretching the muscles is selected from the exercises shown in the table. 3. The method according to claim 2, characterized in that when performing each subsequent physical exercise of the complex, another physical exercise is performed. 4. The method according to claim 2, characterized in that the selected exercise is repeated three times. 5. The method according to any one of claims 1 to 4, characterized in that the therapeutic gymnastics complex is performed once a day, while the duration of the daily lesson is 8-15 minutes.