Gymnastics for hypertensive patients is one of the effective ways to help cope with the problem of high blood pressure, because it worries a large number of people. Experts identify a list of reasons that can lead to its appearance. In this article, we will tell you which exercises can be effective, as well as help get rid of this ailment once and for all.
Gymnastics for the neck
Gymnastics for hypertensive patients is often aimed at the neck, since one of the causes of this disease may be pinching of the vessels of the cervical spine. In such a situation, it is advised to use the technique developed by Dr. Alexander Yurievich Shishonin. This is a simple set of exercises to relieve pressure in hypertension.
There is a direct connection between increased pressure and the neck. Nowadays, the work of many people is connected with being insitting position in the same place, while their lifestyle is as sedentary as possible. The whole body suffers from this, but primarily the cardiovascular system. Due to low physical activity, circulatory disorders occur, as a result, a disease called arterial hypertension develops.
Sedentary problems
If a patient spends several hours bending over papers or working at a computer, his neck and back become numb. In this situation, pain is possible up to a complete limitation of mobility. The result is muscle spasm, and its consequence is pinching of blood vessels and nerve endings. Such damage to blood vessels and nerve endings immediately manifests itself, as a person feels pain in the neck and back.
But it is much more difficult to notice circulatory failure by its condition. This problem can manifest itself in headaches, dizziness, memory impairment and concentration. However, all these symptoms can also indicate banal fatigue.
According to Dr. Shishonin, the true cause of this condition is in the stiff neck. Because of this, a sufficient amount of blood does not enter the brain, a person begins oxygen starvation. The consequence is an increase in intracranial pressure, which leads to hypertension. It is believed that with the regular performance of Shishonin's gymnastics, you will be able to prevent the development of this pathology, while maintaining normal he alth.
The essence of the complex
These exercises weredeveloped more than ten years ago on the basis of the center of Dr. Bubnovsky. Therefore, in some sources they are called gymnastics for Bubnovsky's hypertensive patients. There is no difference between these complexes.
Dr. Alexander Shishonin closely monitored and studied the condition of patients of different ages with various diagnoses, one way or another related to hypertension. As a result, he came to the conclusion that the cause of most human he alth problems is a violation of the circulatory process. When blood circulates steadily throughout the body, tissues and organs are provided with sufficient oxygen, as well as the necessary nutrients. This is one of the principles of their full and uninterrupted functioning.
At the same time, when the neck muscles are very tense, disturbances begin to occur in the process of blood circulation in the brain. Their result is migraines, pain of varying strength, high blood pressure.
A set of simple exercises for the neck muscles allows them to relax, restoring the necessary blood circulation. So, according to Shishonin, it is possible to cope not only with hypertension, but also with many other diseases.
Indications for gymnastics
This set of exercises for hypertensive patients is recommended for patients with some other diseases. It demonstrates its effectiveness in the following pathological conditions:
- vegetovascular dystonia;
- osteochondrosis of the cervical spine;
- sleep disturbance or constant drowsiness;
- regular severe headaches and migraines;
- memory deterioration;
- impaired concentration.
It is believed that Shishonin's gymnastics will be especially useful for people who spend most of the day in a sitting position, eat poorly, experience regular stress.
An important condition on the observance of which the effectiveness of this gymnastics depends is the regularity of classes. At the very beginning of treatment, exercises should be repeated daily, so for two to three weeks. When the pressure stabilizes, and the unpleasant symptoms disappear or become less pronounced, you can switch to a preventive gymnastics regimen for hypertensive patients. In such a situation, it is enough to do the whole set of exercises two to three times a week.
Features of gymnastics
The complex of basic exercises for hypertension includes seven simple steps. The big advantage is that you can perform them right at your workplace. In addition, they take very little time (about a quarter of an hour), do not require great physical exertion, so even elderly patients, as well as people suffering from excess weight, will be able to do it.
These are simple and effective exercises that have already helped to get rid of hypertension in a large number of patients. Many make their choice in their favor, since this gymnastics also has such advantages:
- Exercise does not bring any harm to human he alth. All movements should be performed carefully and smoothly, which prevents possible damage.
- Gymnastics is easy to do, even people with a low level of physical fitness can do it.
- The complex takes very little time (on average, about a quarter of an hour).
- As a result of exercise, the muscles become more elastic. After a couple of sessions, you will be able to turn your head in any direction without using your torso.
- Finally, by regularly performing the whole set of exercises, you will get rid of spasmodic pain in the muscles of the neck, migraine, normalize blood pressure, recover from a large number of unpleasant symptoms.
Healing gymnastics
Now we will tell you in detail what exercises can be done for hypertensive patients. Each of them has its own name.
- "Metronome". While in a sitting position, you need to tilt your head down, while slightly pulling the crown of the head to one of the shoulder joints. As soon as you feel a slight tension, freeze for about half a minute. After that, return to the starting position, repeat the exercise on the other side. This exercise, like all others, is performed five times.
- "Spring". Lower your head down, freeze in this position for 30 seconds. After that, gently pull your neck forward and up. Freeze for another 30 seconds.
- "Look to the sky". Turn your head to the right or left until you feel discomfort. Freeze in this position for half a minute, and then repeat the exercise in the opposite direction.
- "Frame". This exercise is performed in the same way as the previous one, but you still need to use your shoulders. Place your left hand on your right shoulder, keeping your elbow parallel to the floor. Relax your right hand as much as possible. Repeat for the other side of the body.
- "Fakir". First, do the "Look at the sky" movement, and then complete it with bending the elbow and clenching the palms above the head.
- "Heron". Place your palms on your knees. Gently lift your chin up while bringing your hands behind your back. Stay in this position for 30 seconds. Do some light stretching. Then tilt your head to your shoulder, and gently press your hand on your neck, moving in the opposite direction.
- "Goose". This is an exercise to be performed in a standing position. First, fix the chin so that it is parallel to the socks. Start stretching your neck forward. Turn your head to the side and stretch it to your shoulder. If you feel slight discomfort, hold for 30 seconds. Do the same exercise in the opposite direction.
This set of exercises should be done daily. When you get rid of pain, the number of classes can be reduced. In such a situation, you will soon be able to completely forget about hypertension.
Special massage
As a fixation of the treatment of hypertension with the help of gymnastics, it is recommended to do a special massage. It is important that it can be carried out independently, that is, without outsiders.help.
Start with light strokes at the back of the head and then move on to the shoulder blades, shoulders and spine. Using circular motions, massage the cervical vertebrae. Next, grab the neck with one hand, while the thumb should be on one side, and all the rest on the opposite side. Perform massaging movements, accompanied by a slight pinching.
Knead the front. To do this, with light strokes, treat the area from the chin to the collarbone. At the end of the massage, treat the back of the neck.
Weight Loss
Provoking factor in hypertension is overweight. In this case, the patient often falls into a vicious circle. Indeed, in order to get rid of extra pounds, he should go in for sports, and it is not recommended to load an already working heart. However, there is a set of special exercises for hypertensive patients for weight loss.
The main thing is not to overdo it. Start with short sessions of 10-15 minutes a day, which will train the heart, allowing it to get used to the stress. Every second week, the duration of the workout can be increased by five minutes. Ultimately, morning exercises for hypertensive patients should be 30-60 minutes long and performed five to six times a week.
Where to start?
Start with a brisk walk. If you are not at all accustomed to physical activity, a 10-minute movement without stopping will be enough. Then do stretching exercises for another 5 minutes (without bending).
In the third week, you can go to the courseaerobics for beginners or exercise bike classes.
If you feel palpitations or dizziness, you should stop exercising and reduce the pace of exercise.
Weight lifting
Get rid of excess weight effectively helps build muscle mass. This can be achieved through strength training. Such exercises involve working with weights or training on special simulators.
Lifting heavy weights are known to put extra stress on the heart, which can lead to high blood pressure. To avoid problems, at the very beginning, give preference to light weights. At the same time, watch your breath. Perform a set of exercises at a slow or medium pace.
For hypertension, it is advised to spread your arms with dumbbells, do squats, lunges, push-ups, dumbbell bench press.
Monitoring
Each workout should end with a stretching exercise. After that, you should monitor your blood pressure for an hour.
Be sure to consult with your doctor, provide him with data after training, especially if there are any deviations from the norm.
Therapeutic exercise
Exercise therapy for hypertensive patients is one of the methods that is used in the treatment and prevention of this disease. At the same time, make sure that the physical activity corresponds to the patient's condition, the form of the disease and itsdownstream.
Therapeutic exercise in such a situation is used for general strengthening of the body, improving the activity and condition of the cardiovascular, central nervous and other systems. In addition, exercise therapy helps to normalize vascular tone, improve metabolism, which avoids the likelihood of developing atherosclerosis.
Contraindications
At the same time, you need to clearly know what exercises cannot be done with hypertension. Patients with this diagnosis should avoid lifting heavy weights, exercises that are accompanied by muscle contraction without movements of the limbs and torso.
Rhythmic gymnastics, climbing to a hill, physical activity at too low or high air temperatures can be dangerous.
Dangerous isometric exercises based on prolonged muscle tension without any movement. They must be excluded from the hypertensive complex.
