REMOVING PAIN WITH EASY EXERCISES

REMOVING PAIN WITH EASY EXERCISES

 Pain cannot be tolerated.  Everyone knows this.  But what to do if there is no medicine at hand?  And you don't always want to take pills.  In this case, exercises that can be performed both for pain and for prevention will help.  We offer some of them.

 With pain in the heart

 The main thing is not to worry.  Lie on the bed, try to calm down.

 - Raise first one leg, then the other.  Move your arms.  Do not make sudden movements.

 - Rub your stomach, chest, sides.  Cross your legs, rub them together.  You will feel how warmth will run over your legs and arms, your feet will get warm.  Relax for 5-10 minutes.  Continue rubbing your feet together.  Think about how the blood spreads through all the vessels, and the heart will feel better, the pain will stop.

 - Call the diaphragm for help, it works with the heart in one harness.  Touch your chin to your chest, inhale and hold your breath.  Bend your knees slightly, begin to slowly draw in your stomach (in three counts).  Then exhale slowly, relax your stomach.  30 times.

 With a headache

 (Tibetan gymnastics to improve blood circulation in the brain)

 - Stretch properly in the morning, without getting out of bed.  Join your hands at the lock at the back of your head.  For a count of ten, tilt your head forward, resisting yourself.  10 times.

 - Rub your ears with your palms.  20 times.

 - Massage with your index fingers behind the ear.  20 times.

 - With the outside of your thumbs, massage the brow ridges from the bridge of the nose to the ears and back.  20 times.

 - Massage the eyeballs with the second phalanx of the thumbs.  20 times (10 times from the nose and 10 times to the nose).

 - Close your eyes.  Move your gaze to the left, then to the right.  20 times.

 - Massage the face: first the bridge of the nose and the wings of the nose, then from the middle of the cheeks to the auricles.  20-30 times.

 - Place four fingers of each hand on the eyeballs and vibrate from the nose to the side to the auricles.  10 times.

 - Cover your ears with your palms and tap the back of your head with your index fingers.  10 times.

 - Sit on the mat, inhale, as you exhale, stretch your hands (palms up) to your toes.  40 times.

 - Massage the knee joints with your palms clockwise.  100 times.  It calms the nervous system.

 For neck pain

 (done at a slow pace 10 times each)

 - Tilt your head back and forth.

 - Tilt your head to the right shoulder, "roll" it to the left shoulder.

 - Tilt your head alternately to the right, then to the left shoulder.

 - Tilt your head to your chest and turn it to the right, then to the left until it stops.  Breathe in as you turn your head.

 - Slowly rotate your head in a circle - 10 times to the right and 10 times to the left, breathe evenly.

 - Put your hands together at the back of your head, tilt your head forward, overcoming resistance.  10 times.  Bends can be combined with a massage of the cervical spine from the front and back: front - down, back - up and down.

 - Perform the same exercise with your mouth open.

 - Draw your head into the raised shoulders.

 - Raise your hands up, turn your head left and right.  Then look back over your left shoulder and over your right shoulder.

 - The same exercise, but with arms extended forward.

 - Put the palms of both hands to the right temple, try to turn the head to the right, overcoming the resistance of the hands.  The same to the left.

 With osteochondrosis

 According to doctors, the most reliable prevention of an exacerbation of osteochondrosis is constant monitoring of the position of your body.  In other words, you need to be able to sit, stand, lie down and lift weights correctly.

 How to sit properly.  If you have to sit for a long time, the main goal is to reduce the load on the spine.  Sit up straight, try not to tilt your head and upper body forward.  Lean on the back of the chair with your entire spine.  To prevent overloading the spine, you need to stretch properly every 5-7 minutes.  Better yet, get up and walk around.

 How to stand correctly.  Every five minutes you need to change your posture, and transfer your body weight to one or the other leg.

 How to carry and lift weights correctly.

 - Distribute the weight of the load evenly on both hands.

 - When lifting weights, perform all movements smoothly and carefully.  In this case, you should sit down and straighten with a straight back, do not bend your back.

 - Avoid turning your body when lifting heavy loads.

 - Carry a heavy load in your backpack, not in your bag.

 Exercises

 - To prevent back pain, start the morning by hanging on the bar for 10-15 seconds.  Repeat this 2-3 times a day if possible.

 - Sitting, rest your hands on the edge of the table, rest your elbows under the costal arch, do not lift your legs off the floor.  Tilt your torso towards the table.  Feel the lumbar spine stretch.  Stay in this position for 8-10 seconds.  Do this exercise 3-5 times throughout the day.

 - Sitting, put your left leg on your right, wrap your palms around your left knee.  Turn your torso and head - left and right.  Change your legs.  18 times.

 It activates breathing, blood circulation, reduces pain in the lower back, liver, and small pelvis.

 - Sit on a chair, rub the right shoulder joint clockwise with your left palm, then rub the left shoulder joint with your right palm.  12 times.

 Improves blood circulation, normalizes the nervous system, relieves joint pain.

 To enhance blood circulation of internal organs

 In case of venous stasis and to increase the blood circulation of the internal organs, massage of the abdomen will help.  In addition, it enhances immunity.

 The task of the massage is to properly squeeze the internal organs, looking for painful points, signaling that a malfunction has occurred in this place, blood stagnation has occurred.  By squeezing the painful area, the spasm is removed, congestion is eliminated.

 Contraindications to this massage are acute infectious diseases.

 - The massage begins with pressing the gallbladder area, which plays a key role in the occurrence of venous congestion, then a transition is made to the liver, pancreas and so on along the "circle of interaction" of organs (stomach - duodenum - small and large intestines).  It is necessary to gently, gently press on the stomach until pain is felt.  Then you need to stop at this place and hold your hand until the pain passes.  Then continue the path along the abdomen, looking for the next pain point.  (Massage is contraindicated in gallstone disease.)

 - Lying on your back with legs bent at the knees, put your right hand on the right hypochondrium and begin circular movements with your palms clockwise, covering the entire abdomen.  Then place your fists at the level of the navel and perform rhythmic, synchronized up and down movements with your hands at a frequency of 2 movements per second (approximately 100 movements).  After that, gently massage your abdomen with your palms, moving them horizontally towards each other.  This massage well relaxes the spasmodic intestines and normalizes its peristalsis.

 With weakened sphincters

 (urinary and fecal incontinence)

 While sitting, put your palms on your knees, while inhaling, tense the muscles of your buttocks and thighs and pull in the anus (end of the rectum), while exhaling, relax the muscles.  24 times.

 Exercise strengthens the pelvic floor muscles, in women - the muscles of the uterus, trains the sphincters of the bladder and rectum, and will help men with impotence.

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