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 may lead to its appearance. In this article we will tell you what exercises can be effective, and also help to get rid of this ailment once and for all.
Gymnastics for the neck
Gymnastics for hypertensive patients is often directed to the neck, since one of the causes of this disease may be constriction of the vessels of the cervical spine. In such a situation, it is advised to use the technique developed by Dr. Alexander Yuryevich Shishonin. This is a simple set of exercises to relieve pressure with hypertension.
There is a direct connection between the increase in pressure and the neck. Nowadays, the work of many people is associated with staying in a sitting position in the same place, while their lifestyle is as inactive as possible. The whole body suffers from this, but primarily the cardiovascular system. Due to the low physical activity, circulatory disturbance occurs, as a result, a disease called arterial hypertension develops.
Sedentary Issues
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 restriction of mobility. The result is muscle spasm, and its consequence is a constriction of blood vessels and nerve endings. Similar damage to blood vessels and nerve endings immediately manifests, as a person feels pain in the neck and back.
But to notice the state of circulatory failure is much more difficult. This problem can manifest itself in headaches, dizziness, poor memory and concentration. However, all these symptoms can indicate banal fatigue.
According to Dr. Shishonin, the true cause of this condition is precisely 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 regular performance of Shishonin gymnastics, you will be able to prevent the development of this pathology, while maintaining normal health.
The essence of the complex
These exercises were developed over a decade ago at the center of Dr. Bubnovsky. Therefore, in some sources they are called gymnastics for hypertensive patients Bubnovsky. There is no difference between these complexes.
Dr. Alexander Shishonin carefully monitored and studied the condition of patients of different ages with all kinds of diagnoses, one way or another connected with hypertension. As a result, he came to the conclusion that the cause of most problems with human health is a violation of the circulatory process. When the blood circulates stably 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 muscles of the neck become very tense, disturbances begin to occur during the blood circulation of the brain. They result in 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, one can 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 certain other diseases. It demonstrates its effectiveness in the following pathological conditions:
- vegetovascular dystonia;
- osteochondrosis of the cervical spine;
- sleep disturbances or persistent drowsiness;
- regular severe headaches and migraines;
- memory impairment;
- impaired concentration of attention.
It is believed that Shishonin’s gymnastics will be especially useful for people who spend most of the day in a sitting position, eat incorrectly, and 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, for two to three weeks. When the pressure stabilizes, and unpleasant symptoms disappear or become less pronounced, you can switch to the preventive gymnastics regimen for hypertensive patients. In such a situation, it is enough to do the whole complex 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 execute them right at your workplace. In addition, they take very little time (about a quarter of an hour), do not require large physical exertion, so that even elderly patients, as well as people suffering from excess weight will be able to.
These are simple and effective exercises that have already helped a large number of patients to get rid of hypertension. Many make their choice in their favor, since this gymnastics also has such advantages:
- Exercise does no harm to human health. All movements should be performed carefully and smoothly, which prevents possible damage.
- Performing gymnastics is simple, it will be affordable even for people with a low level of physical fitness.
- 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 lessons, you will be able to turn your head in any direction, without involving the body.
- Finally, performing the whole complex of exercises regularly, you will get rid of spasmodic pains in the muscles of the neck, migraines, normalize blood pressure, and recover from a large number of unpleasant symptoms.
Healing gymnastics
Now we will describe in detail what exercises hypertensive patients can do. Each of them has its own name.
- "Metronome". While in a sitting position, you need to tilt your head down while pulling the crown slightly 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 in the other direction. 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.
- "A look into the sky." Turn your head left or right until you feel uncomfortable. 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 the shoulders. Put your left hand on your right shoulder, make sure that the elbow is parallel to the floor. At the same time, relax your right hand. Repeat the exercise for the other side of the body.
- "Fakir". First make the “Look into the sky” movement, and then complement it by bending your elbow and squeezing your palms above your head.
- "Heron". Put your palms on your knees. Gently raise your chin up with your hands behind your back. In this position, wake up for 30 seconds. Make a light stretch. After that, tilt your head to the shoulder, and slightly press on the neck with your hand, moving in the opposite direction.
- "Goose". This is an exercise that must be performed while standing. First, fix the chin so that it is parallel to the socks. Start by pulling the neck forward. Turn your head to the side and stretch it towards your shoulder. Feeling a slight discomfort, linger for 30 seconds. Similarly, do the exercise in the opposite direction.
This set of exercises should be performed 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 outside help.
Start with light stroking movements of the occipital region, and then go 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 others on the opposite. Perform massaging movements, accompanied by a slight tingling.
Mash the front part. To do this, using light strokes, process the area from the chin to the clavicle. At the end of the massage, treat the occipital neck.
Weight loss
A provoking factor in hypertension is overweight. In this case, the patient often falls into a vicious circle. After all, in order to get rid of extra pounds, he should go in for sports, and it is not recommended to load his already working at the limit heart. However, there is a set of special exercises for hypertension for weight loss.
The main thing is not to overdo it. Start with short exercises 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 should be performed five to six times a week.
Where to begin?
Start with a brisk walk. If you are not at all used to physical activity, a 10-minute movement without stopping will be enough. After doing stretching exercises for another 5 minutes (without inclines).
In the third week, you can go to an aerobics course for beginners or exercise on a stationary bike.
If you feel a rapid heartbeat or dizziness, classes should be interrupted, and the rate of exercise can be reduced.
Weight lifting
To 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.
It is known that weight lifting gives an additional burden on the heart, which can lead to high blood pressure. To avoid problems, at the very beginning give preference to light weights. Be careful about breathing. Perform a set of exercises should be at a slow or medium pace.
With hypertension, it is advised to spread your arms with dumbbells, do squats, lunges, push-ups, dumbbell presses.
Monitoring
Each workout should end with a stretching exercise. After that, within an hour, you should monitor your pressure indicators.
Be sure to consult your doctor, provide him with data after training, especially if there are any abnormalities.
Physiotherapy
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 physical activity corresponds to the patient's condition, the form of the disease and its course.
Physiotherapy exercises in this situation are used to strengthen the body, improve 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
In this case, you need to clearly know what exercises can not be done with hypertension. Patients with such a diagnosis should avoid lifting heavy weights, exercises that are accompanied by muscle contraction without movements of the limbs and trunk.
Danger can be rhythmic gymnastics, elevations, physical activity at too low or high air temperatures.
Isometric exercises based on prolonged muscle tension without any movement are dangerous. They must be excluded from the complex of hypertension.