Physiotherapy exercises on e.at.coconut and a.n.strelnikova

Therapeutic physical training essentially fixes the effect of treatment of bronchial asthma. The complex of exercises is recommended to be performed in the period between bouts. Breathing exercises and exercises, accompanied by the pronunciation on the exhalation of certain sounds and their combinations( sound gymnastics), contribute to reducing the spasm of smooth muscles of the bronchi and bronchioles. The sound gymnastics acts on their walls, like vibromassage, relaxing the bronchial muscles. This effect is also provided by relaxation of the muscles of the shoulder girdle.

Medical gymnastics activates the secretion of adrenal hormones - adrenaline, which in turn determines the bronchodilator effect. Regularly performed exercises increase the ventilation effect of breathing with less energy. Equally significant is the fact that the difficult breathing characteristic of most asthmatic sufferers is replaced by a physiologically more suitable abdominal breathing, which significantly improves the ventilation of the lower parts of the lungs. I must say that the rapidity of breathing, excessive ventilation of the lungs sharply reduce the body's carbon dioxide content, which, according to modern ideas, can increase spasm of the bronchi. Make sure that during the workout the breath is calm, then a pause of 2? 3 seconds should necessarily follow.

Do not forget to control the degree of stress on the pulse and respiration rate before and after classes. The pulse rate after performing the exercises should not exceed 100 - 110 beats per minute, and breathing - 20 - 24.

Within 5 minutes, the pulse and respiration rate should be the same as before classes.

Sample set of exercises Standing.

1. I. n. - heels together, socks apart, arms lowered along the trunk. Walking in place for 1 minute( 2 steps - inhaling, 4? 5? Exhalation, 2 steps - pause).The pace is average.

2. AI is the same. Taking a step with your right foot forward, straighten your arms out to the sides - inhale;return to and.etc. - exhalation;pause. On exhalation, bend over, pause to relax. Repeat 3-4 times with each foot.

3. The AI ​​is the same. Hands to the shoulders - breath;tilting the trunk aside, raising one's hands upwards - exhaling;pause, relax. Repeat 2 × 3 times in each direction.

4. The AI ​​is the same. Makhi relaxed hands back and forth for 20-30 seconds. Breathing is arbitrary.

Sitting.

1. I. n. - lean back, legs shoulder-width apart, hands on knees and hips. Calm breath for 1 min. Watch for the smoothness of inhalation, exhalation and observance of a pause.

2. The AI ​​is the same. Inhale, exhale, hold your breath. Calculate how long it takes to hold your breath. Over time, you can do this for a longer time. Make sure that after inhaling breath was as quiet as possible. Make it one time.

3. The AI ​​is the same. Straighten the straight arms to the sides, waving a straight leg upward - inhaling;making cotton under the foot, breathing out, pronouncing "ha";lower your legs and arms;pause, relaxation. Repeat 3-4 times with each foot.

Standing

1. I. n. - heels together, socks apart, arms lowered. Inhale, spread out straight arms to the sides;going back to and.etc., relaxing, - exhalation. The pace is average. Repeat 4 times.

2. The AI ​​is the same. Raise your hands forward - inhale;swing the right foot to the left hand-exhale;return to and.etc. - a pause. Hands in and out.to lower gently, perhaps more relaxing them. Repeat 3 - 5 times with each foot.

3. The stitching is feet on the width of the shoulders, the trunk is slightly tilted forward, the arms are lowered.

During the inhalation, the stomach is puffed out, exhaling - drawing in( abdominal breathing).Breathing is calm, steady. Perform for 1 min.

4. AI - heels together, socks apart, arms lowered. Imitation rowing: raise your straight arms forward - inhale;bend them and bring them closer to the chest - exhale;return to and.etc. - a pause. Repeat 4 - 5 times.

5. The AI ​​is the same. Brush hands to grasp the lower lateral sections of the thorax. During the exhalation, pronounce the sound "p";at the end of the exhalation, compress the lower part of the thorax, as if to help exhale;pause. Exercise repeat, pronouncing

successively the sounds "ж" and "з", and in the future and the combination of sounds "brruh"( "brhrah", "brrokh", "brrikh"), "жррух"( "жррах", "жррох""Zhrekh").Each sound and a combination of sounds to pull for 10 - 15 s.

The patient can choose the sound or combination of sounds he liked most, and repeat it only for 1 ± 2 minutes, remembering that, for example, the "g" sound can be stretched for a minute no more than 4 times if you keep the necessary tempo, and the combinationsounds "brrah" - 6 - 7 times, because the duration of their sound is much smaller.

1. The AI ​​is the same. Consecutive movements of the right and left hand: to the belt, to the side, to the belt, downwards with a gradual acceleration of the tempo. Breathing is arbitrary. Repeat 5 - 6 times.

2. The AI ​​is the same. To raise the shoulders upwards is to inhale;relaxing them, lowering them - exhaling;pause with relaxation of the muscles of the shoulders, hands, trunk. Repeat 4 - 5 times.

3. The AI ​​is the same. Hands forward, circular motions to the right and left for 15 - 20 sec. Breathing is arbitrary, free.

4. The AI ​​is the same. Raise the straight arms through the sides upwards - inhale;cross your arms on your chest, lower down relaxedly - exhale, pause. Repeat 3 - 4 times.

Sitting

1. An item is feet on the width of the shoulders, hands on the waist. Lean back in the chair. Diaphragmatic breathing for 1 min: during inhalation, the stomach rises, exhaling - retracted. Relax the muscles. Rest for 3 minutes. Breathing is free.

While doing the exercises, try to breathe not more than 18 times per minute. Often, breathing can cause dizziness and shortness of breath and even trigger an attack of bronchial asthma. Ideally, if the frequency of breathing during the exercises - 12 - 14 per minute. If there are no attacks of suffocation during the performance of the complex, you can start walking in the green zone, better outside the city. Walking should be whenever possible daily at a convenient time, on an empty stomach or through 2 - 3 hours after a meal. The frequency of breathing at the beginning of training should not exceed 20 minutes, heart rate( pulse) - 60 strokes.

You can practice on a dirt road or an asphalt path 1000? 2000 m long( the average human step, the height of which is 160 - 170 cm is equal to 60 - 70 cm).

Beginning walking is recommended at an average pace( 80 steps per minute) and in the first lesson it is enough to pass 500 m. Gradually within two weeks the distance can be increased to 2000 m, and the pace of walking to 110 steps per minute. The pulse rate should not exceed 120 beats per minute. If there is trouble breathing, do not panic, try to remove it yourself. For this it is necessary to stop, sit down, better on the bench and perform the following exercises.

1. Inhale. Pronounce "pff" on exhalation with tightly compressed lips: pause. Repeat 4 - 5 times.

2. Inhale. Pronounce during the exhalation with the closed mouth the sound of "mm", closed groan. Pause. Repeat 5-6 times.

3. Using the pads of the ring fingers, rub both sides of the nose from the bottom up, at three points: on the wings of the nose, above the wings of the nose and at the root of the nose. The duration of massage of each point is 1 min.

4. With your index finger or thumb, press down on the back of the sternum in the jugular fossa until moderate pain occurs.

If, after 2 -, the breathing is normalized for 3 minutes, the pressure can be relaxed. The duration of a single massage of this point is up to 5 minutes.