Blood supply to the brain and exercise for its prevention. Exercises to Effectively Improve Cerebral Circulation

Date of publication of the article: 02.05.2017

Date the article was updated: 12/18/2018

This article will show you how to improve blood circulation at home. Special exercises, herbal remedies, and lifestyle recommendations will be described.

If you notice that your arms and legs begin to freeze faster, you become more tired, often feel numbness in the limbs, in the evening and in the morning you have swelling, memory has worsened - you have poor blood circulation. It is often dangerous, as it is associated with cardiovascular diseases, which, if untreated, will progress and ultimately can lead to serious complications and even death. Therefore, be sure to be examined by a cardiologist. If necessary, he will prescribe treatment for you, but in addition to it, you can use both home and traditional methods.

Sometimes, poor circulation can be associated with a sedentary and sedentary lifestyle or vegetative dystonia. In this case, the methods described in the article will be enough for you to improve blood circulation.

Before using them, consult a cardiologist or physician.

To improve blood circulation in the body, the following are useful:

• Cold and hot shower. It improves blood flow in both small and large vessels. If your circulation is restricted to your legs or arms only, use contrasting hand or foot baths. This method is contraindicated in inflammatory diseases, including inflammation of the veins (phlebitis).
• Massage. It is effective in combating blood stasis. Periodically undergo a course of massage of the whole body or "problem" areas: legs, neck area.
• The correct bed. Sleep on an orthopedic mattress, with a low, comfortable pillow, put a small pillow under your feet (this improves venous outflow of blood from the legs, useful for and during its treatment).
• Comfortable shoes. The best option is special orthopedic shoes. Ordinary shoes with low heels (3-4 cm) are also good for the vessels of the legs. The flat sole and high heel lead to overstrain in the feet and blood stagnation in them.
• Active lifestyle. Play your favorite sport at an amateur level and you will prevent circulatory problems.
• Correct water temperature. Do not drink cold water all the time, as this causes vasospasm. The water should be at room temperature or lukewarm.

Herbs to improve circulation

The blood flow in the body can be activated with the help of herbs that improve heart function and relieve vasospasm.

This is a great way to improve blood circulation in the body.

Beneficial herbs for blood circulation:

More useful folk herbal remedies:

Ingredients	Recipe how to take
Hawthorn - 1 tbsp. l. Mint - 0.5 tbsp. l. Oregano - 0.5 tbsp l. Birch leaves - 1 tbsp. l. Flax seeds - 0.5 tbsp. l. Immortelle - 0.5 tbsp. l.	Grind all components and then mix. Pour in 1 liter of cold water. Place container on fire and bring to a boil. Remove from heat. Close the lid and leave for 2 hours. Strain. Take a third of a glass 3 times a day.
Oak bark - 1 tsp Dried mushroom - 0.5 tsp. Series - 0.5 tsp. Willow branches - 1 tsp St. John's wort - 0.5 tsp. Chestnut branches - 1 tsp Chamomile - 0.5 tsp	All ingredients must be crushed. Take branches of chestnut, willow, and oak bark. Pour in 500 ml of water. Bring to a boil and then keep on low heat for 30 minutes. Add all the other herbs. Insist for an hour. Take 50 ml 3 times a day after meals.

The duration of the course of treatment with any herbs should not exceed 1 month. Then take a break.

Before using any herbal remedies, consult a cardiologist and a physician, as they may have contraindications.

Exercises to improve circulation

If you have a sedentary job, be sure to include these exercises in your daily routine. Even if you do not yet have the symptoms described above, be sure that physical inactivity will sooner or later lead to poor blood circulation.

Also, excessive stress on certain parts of the body leads to impaired blood circulation. In this case, special exercises aimed at relaxation will help.

Exercises to stimulate blood circulation in the capillaries

These are the smallest vessels in the body, and blood flow to them is disturbed in the first place.

It is very simple to activate blood circulation in them - do short exercises twice a day.

The second exercise not only improves blood circulation, but also relieves spinal fatigue that has accumulated over the day or overnight if you slept in the same position all the time.

Improving blood circulation in the vessels of the legs

Do this exercise 1-2 times a day. It will help you find strong and elastic blood vessels. It is also an effective method for the prevention and control of varicose veins and leg fatigue.

Slopes	Perform them, trying to touch the floor with your fingers or with your entire palm.
Kneeling Walking	30-60 seconds will be enough.
Rise on toes	Perform 15-30 times, each time trying to rise higher and higher.
Rotation by feet	10-15 times clockwise and counterclockwise.
Standing on toes and heels	Roll smoothly from toes to heels and vice versa. Repeat 5-10 times.
Bicycle	Perform for 2-3 minutes at a medium to fast pace.
Scissors	Lie on your back. Raise your straight legs 15–20 cm of the floor. Raise your left leg over your right. Then swap the upper and lower legs in places. Repeat 10-20 times.

Exercises to improve blood circulation in the neck and head

They are useful for those who lead a sedentary lifestyle, since the cervical spine suffers the most during long sitting. They can also be performed by those who already have cervical osteochondrosis.

Such exercises improve the blood supply to the brain, therefore, they will help relieve headaches, fatigue, and improve memory. They also relieve neck pain and stiffness.

They can be done many times a day. As soon as you feel neck discomfort or headache, stand up and do these exercises. Do all of them smoothly, while feeling the muscles of the neck. Hold each position for 3-5 seconds.

A set of exercises that improve blood circulation in the neck and head:

1. Head tilts forward - press your chin to your chest. And back - look at the ceiling.
2. Turns of the head tilted to the chest to the shoulder (alternately right and left).
3. Tilts to the right and left. You can complicate the exercise: tilt your head with your hand, and at this time, resist your hand with your head and strain your neck muscles.
4. Head rotations clockwise and counterclockwise.
5. Swing your legs. Do not bend your knees when doing them. Keep your arms outstretched, straight, at chest level.
6. "Birch". Keep it idle for at least 1 minute.

Exercises to normalize blood circulation in the hands

They are needed for those who quickly get cold hands, who often feel numbness in their hands. They are also very useful for those who write a lot by hand. Helps improve blood circulation in the hands and relieve tension in them.

A set of exercises for blood circulation in the hands:

• Stretch your arms out in front of you. Shake your palms for 30 seconds.
• Lower your hands and shake them in the same way for half a minute.
• Clench your palms into fists. Then straighten your fingers sharply. Repeat 7-10 times.
• Perform "Scissors" with your hands. Stretch your arms straight out in front of you. Place your right hand over your left. Then switch the lower and upper arms. Repeat 7-10 times.
• Stretch your arms out at the seams. Lift them up through the sides. Lower to the starting position. Repeat 5-10 times.

To improve blood circulation in the small pelvis

This exercise is especially useful for those who suffer from varicose veins of the small pelvis, prostatitis, gynecological diseases. Before performing, it is advisable to consult with a gynecologist or urologist.

Exercises:

1. Lie on your back. Bend your legs at the knees and place them on the floor. Spread your knees, lower them to the floor. Ideally, the knees should touch the floor, but this will only work for those with good stretch. When you lower your knees as much as possible, stay in this position for 10-15 seconds. Then smoothly bring them together, straighten your legs, rest. After resting, return your legs to the starting position again, and then start repeating the exercise. The number of repetitions is 3-4 times.
2. Sit in a chair. Relax. Take a deep breath into your stomach. As you exhale, draw in your stomach. Repeat 10-15 times.
3. Lie on your back. Place your bent knees on the floor. Stretch your arms at the seams. Lift your pelvis up - lift your buttocks and lower back off the floor. Do not lift your shoulder blades and head off the floor. Remain in this position for a few seconds. Return to starting position. Repeat 5-10 times.
4. Lying on your back or standing, alternately pull your legs bent at the knees to your chest. Repeat 7-10 times on each leg.
5. Stand straight with your feet shoulder-width apart. Perform 10 circular movements with the pelvis in one direction and 10 in the other.
6. Do the exercise "Bicycle" lying on your back.

Types of physical activity that are beneficial for blood circulation

The charging described above is the “necessary minimum” for the vessels. And to achieve the best results in improving blood circulation, exercise 3-4 times a day more seriously.

Swimming, water aerobics, and yoga are useful for stimulating blood flow.

Also, for those who lead a sedentary lifestyle, walking, morning jogging, cycling are useful.

Violation of vascular tone is a common phenomenon that is observed even in perfectly healthy people. In this case, they speak of vegetative-vascular dystonia - a functional disorder of the neurohumoral regulation of vascular tone. The manifestations of dystonia are varied. Typical symptoms include dizziness, headaches, heart palpitations, shortness of breath, gastrointestinal disturbances, irritability, fatigue, fainting, and sleep disturbances. Physical activity, breathing exercises, relaxation and relaxation techniques have proven themselves as methods of treatment and prevention of functional vascular disorders.

Symptoms of vegetative-vascular dystonia, such as dizziness and headaches, signal an insufficient blood supply to the brain and oxygen starvation of cells. You can relieve vascular spasm and increase cerebral circulation using simple gymnastics:

• Stand up straight with your feet shoulder-width apart. Within 2-3 minutes, smoothly rotate your head, first in one direction, then in the other direction.
• Remaining in the same position, raise your hands and lock your fingers. Make eight forward bends. Move your arms and body as if chopping wood.
• Starting position as in the previous two exercises. Straighten your arms in front of you. Perform a diagonal leg swing, directing it towards the opposite arm. Repeat the swing, changing your working leg.
• Spread your arms wide and bend your knees slightly. Rotate with both hands, but rotate one forward and the other back. After completing a few rotations, change the direction of the movement of the hands. This exercise stimulates the brain, improves cognitive functions: memory, attention, speed of thinking.
• Lie on your back with your arms extended at your sides. Perform a series of leg raises. Do not bend your knees. In conclusion, take a stand on the shoulder blades: raise your legs and pelvis, fix the inverted vertical position of the body, resting your palms on your back, and your elbows on the floor. Remain in the rack for about 1-5 minutes (depending on your fitness level).
• The blood supply to the brain may deteriorate due to vasospasm in the neck. To strengthen the muscles and arteries of the neck, relieve tension in the cervical region and speed up the passage of blood through the arteries, you can use the following set of exercises:
• Stand with your back against the wall, inhale and press against it with force, tensing the muscles of your neck. With your whole back pressed and holding your breath, count down five seconds. Relax.
• Get into a sitting position. Press the palm of your hand on your forehead and at the same time tighten your neck muscles, not allowing your head to tilt back. Fix the position while holding your breath. Count to five or ten, exhale, relax. After a short pause, do the next repeat. A total of 3-7 reps should be done.
• Sit at the table, rest your elbow on it. Press the palm to the temporal region of the head. Tilt your head to the same side as your arm. Resist her with your palm. Maintain muscle tension for 5-10 seconds. Repeat on the other side.
• Smoothly turn your head to the right and left. Do about ten rotations.

To maintain vascular tone, not only special sets of exercises are useful, but also any other types of physical activity. Well strengthen the cardiovascular system of cardiovascular exercise: walking, running, dancing.

Effective techniques for maintaining vascular health can be gleaned from the Nishi Katsuzo method. This is a set of exercises and rules aimed at improving the overall health of the body. To improve the functioning of the autonomic nervous system and stimulate blood circulation, Nishi offers the "goldfish" exercise:

• Lie on your back with your hands under your neck. Bring your legs together, pull the socks towards you. Vibrate with your whole body, imitating a swimming fish. It is necessary to wriggle in a horizontal plane (left and right). Duration of execution is 1-2 minutes.

Another exercise, Nishi, stimulates the work of the capillaries. Practicing it regularly, you can improve the nutrition of cells and tissues, eliminate congestion in the body, reduce the load on the venous system, and calm the nerves. Execution technique:

• Lie on your back. Raise and place your straight legs and arms upright. Shake them vigorously. Vibrate this way for 2-3 minutes.

It is advisable to perform Niche gymnastics twice a day - immediately after waking up and in the evening.

Yoga practice is an effective tool for eliminating vegetative-vascular disorders. Yoga includes static postures, breathing and meditation techniques. And all the constituent elements of yoga in one way or another affect the functions of the cardiovascular and nervous system. The alternation of tense and relaxed postures strengthens muscles, has a massage effect, redistributes fluids in the body, and eliminates stagnation in the venous and lymphatic vessels. Respiratory gymnastics enriches the body with oxygen, normalizes blood pressure, tones blood vessels, accelerates venous return from the cranium, soothes and relaxes. Meditation is a unique way to relieve stress and strengthen the nervous system.

For the treatment of vegetative-vascular dystonia, yoga offers the following exercises:

• Inhale slowly through your nose and at the same time rise on your toes. Take a short break while holding your breath. Get back on your heels and exhale slowly through your mouth. Repeat at least ten times.
• Exhale sharply through your nose, spread your arms wide and bend in your back. Don't breathe for three seconds. Then exhale and relax. Do about ten reps.

One of the most effective breathing exercises:

• Take a deep breath through your nose. Holding your breath for 3-5 seconds, fold your lips with a tube and release air through them - exhale as if blowing out a candle. But do not release all the air - stop and re-hold your breath for two seconds. Release some air again, pause again, etc. One exhalation should be divided into 10-15 intervals. Repeat the exercise 5 times.

This technique has a quick effect - from the first day of practice. In addition to beneficial effects on blood vessels, it trains the lungs, improves the nutrition of brain cells and the whole body, stimulates the endocrine system, especially the thyroid gland.

A sedentary lifestyle, lack of exercise and prolonged sedentary work leads to a deterioration in cerebral circulation, especially if the head remains in the same unchanged position for a long time. It is even worse if the head constantly remains motionless, while being slightly tilted to one side.

Exercises with bending and turning the head increase the elasticity of the blood vessels that feed the brain, causing them to expand. All this, together with rhythmic breathing through the nose, increases the flow of oxygen to the brain cells, improves mental performance.

Improving cerebral circulation

This set of exercises should be done in the morning and in the evening.

1. Head on shoulder

Lower your head as low as possible on your left shoulder, relax your neck, then raise your head and place it in the same way on your right shoulder. Repeat 12 times.

2. Head up and down

Lower your chin as low as possible to your chest, relax your neck, then lift your head and gently tilt it back as far as possible. Repeat 12 times.

3. Head left-right

6. Shoulder rotation

Stand freely, hands down. Raise your shoulders as high as possible. Keeping them in this state, take them back as far as possible, lower them and return to their original position, thus making circular movements with the shoulders quickly enough. Do this 25. And then the same amount in the other direction.

7. Turns

Stand freely, hands down. Turn left - right about 90 degrees, with your arms relaxed and free to move. Turns are done calmly, slowly. Do it 10-15 times.

8. Turns back

Do the same as in the 7th, only look in the direction of the shoulder, which turns back, i.e. turn no longer 90 degrees, but 180. 10-15 times.

9. Twisting back (hands in the lock)

Stand freely, hands down. Squeeze two palms in the lock and press to your chest. Turn as far as you can to the left, so that you can see everything from behind, then return to the starting position and do the same to the right. The legs, however, do not move. And so 10-15 times.

10. Side bends

Stand up straight with your hands to your hips. And tilt the body to the left and right, as low as possible. 10-15 times

11. Rotation by the pelvis

Stand freely, hands down. Begin to describe the circles with your pelvis. First a whole small circle, then a larger one, and the fifth circle should be the largest. Pause 3-5 seconds (blink). And again do 5 circles in the opposite direction, starting with the largest, ending with the smallest. Be sure to blink and shake your shoulders between exercises. published

P.S. And remember, just by changing your consciousness - together we are changing the world! © econet

Vascular dystonia is a common violation of blood circulation, the causes of which can be associated with both a genetic predisposition and external factors.

Stress, lack of physical activity, smoking, consequences of past illnesses - all this leads to the fact that the blood vessels are in an increased tone. Narrowing of the lumen leads to impaired blood supply, increased blood pressure, especially if there is a diagnosis of neurocirculatory dystonia, which significantly aggravates the course of these processes. It is not so much pharmaceutical preparations that can help restore full blood circulation, but an active lifestyle and simple exercises for blood vessels.

Capillary training is a prerequisite for improving the vascular system

The smallest blood vessels are capillaries. They are responsible for the life of every cell of the body, delivering nutrients to it and freeing it from decay products. The entire human body is permeated with capillaries, their total "length" is at least 60 thousand kilometers. If an obstacle in the form of an utterly narrowed vessel is encountered on the path of blood flow, then in the nearest cells there will be an accumulation of poisonous decay products that will not be removed in a timely manner. This will lead to the onset of disease not only in the cardiovascular system, but also in other vital organs.

Japanese scientist and healer Katsuzo Nishi called blood "the river of life" and created a whole system of healing the body through training capillaries and exercises to strengthen blood vessels:

• The simplest but most effective technique that can improve the condition of capillaries and blood circulation is vibration exercise. You need to do it in the morning, without getting out of bed. Raising your legs and arms up, you should just shake them shallowly and often for 1.5 - 2 minutes. In addition to a kind of vibratory massage of the capillaries, there is also a redistribution of lymphatic fluid, which helps to cleanse the body of toxins and toxins.
• Another exercise from Nishi's arsenal is "Golden Fish". Lying on an even bed, you need to put your hands under your neck at the level of the fourth cervical vertebra, pull the toes of your legs, and, straining strongly, reproduce vibrating small movements with your whole body, like a fish. This exercise helps to get rid of the excessive tone of the nerves located in the spine and promotes active blood circulation.

You need to train capillary vessels regularly, repeating the exercises twice a day - in the morning, after waking up, and in the evening.

Video: a set of exercises according to the Niche system

How to get rid of cerebrovascular spasms

Circulatory disorders and vascular dystonia are the reasons why cerebral vascular spasms occur. The clinical manifestations of spastic attacks are familiar to many. This is

1. Regular headaches, dizziness, changes in blood pressure indicators;
2. Nausea, speech disorders and movement coordination;
3. Tinnitus, memory impairment;
4. Fatigue and a sharp decrease in performance.

A stressful situation, a change in atmospheric pressure, chronic diseases of the spine (osteochondrosis, for example) can provoke vasospasm. To minimize the risk of spasms, it is necessary to strengthen the vessels of the brain. This will be helped by a healthy diet, adherence to work and rest, medicinal herbs and special exercises.

To improve the blood supply to the brain in the complex of daily gymnastics, it is necessary to include movements that require a change in the position of the head - bends from side to side, rotation of the head, overturns and somersaults. When performing exercises, it is necessary to monitor breathing, perform head movements smoothly, without jerking. If unpleasant sensations, darkening in the eyes, severe dizziness appear, gymnastics should be interrupted and resumed after a short rest, reducing the intensity of movements.

A set of exercises to improve blood flow in the brain

• Performed standing, feet - shoulder-width apart. Rotate your head clockwise and back for 2-3 minutes.
• I.P. - too. Raise your hands up, interlace your fingers. Lean forward, performing the movement of "splitting wood". Repeat 8 times.
• I.P. - too. Swing legs alternately: the left leg of the ideas to the right hand, the right leg to the left hand.
• I.P. - the same, the knees are slightly bent. Stretch your arms to the sides and perform asynchronous rotations: rotate the left hand forward, the right one back. Exercise improves memory and thinking speed.
• I.P. - lying on your back, legs and arms extended along the body. Raise straight legs as high as possible, support the lower back with your hands. Perform the "Birch" stand up to 5 minutes.

An excellent gymnastics for the blood vessels of the brain is dancing. Performing dance steps, a person trains coordination, the blood is enriched with oxygen, and its circulation improves. The cerebral vessels become more elastic, their tone decreases. In addition, dancing is a great way to relieve emotional stress, get rid of stress. And this is a very significant factor in improving the blood vessels of the brain.

Video: a simple exercise to strengthen weak blood vessels

Strengthening the blood vessels of the legs - a confident step into a healthy life

"Payback" for upright posture is the increased load experienced by the veins of the legs. Weakness in the leg veins can lead to blood stasis and, as a result, severe venous damage. There is no better remedy for the prevention of vascular diseases of the legs than movement. To reduce the load on the lower extremities, exercise is more effective in water. Swimming, water aerobics, taking balneological baths and even simply pouring cool water on your feet - this stimulates blood circulation and makes the vessels of the legs contract - unclench with greater intensity. Such regular exercise for the vessels helps to strengthen them and makes the walls of the leg veins more elastic.

A set of exercises aimed at strengthening the blood vessels of the legs

• I.P. - standing on the floor, legs are wider than shoulders. Lean forward and downward, reaching with your fingers to the surface of the floor. Keep your legs straight when performing bends.
• I. P. - sitting on the floor. Legs apart as wide as possible, Hands folded at chest level, bending forward to reach the floor with bent arms. Make sure your legs remain straight. Every 8-10 inclines, pause for a minute.
• I.P. - kneeling. Stretch your arms to the sides and begin walking on your knees back and forth. In case of fatigue, lie on the floor and restore breathing.

Exercises for the prevention of venous insufficiency of the legs and varicose veins

To heal the vessels of the legs, a leisurely jogging is useful. If you approach training without excessive fanaticism, dosing the intensity of the loads and the duration of the runs, then the benefits will be undeniable. Contraindications for training can be:

1. Eating shortly before jogging;
2. Noise or hum in your ears;
3. Weakness in the legs;
4. Severely lowered blood pressure.

If you experience excessive fatigue or discomfort while jogging, it is better to stop, do a few breathing exercises to restore your breathing and switch to walking. The intensity of training should be increased only when the body is fully adapted to the increased physical activity.

Video: preventive leg exercises

Healthy neck vessels are the key to good health

The neck is an extremely important part of the human body. It is here that the vital arteries are concentrated, through which the blood supply to the brain and spinal column occurs. Weakened neck muscles cause the person to constantly tense to keep their head and back straight. This tension leads to squeezing of blood vessels, clamping of nerve endings. Hence - impaired blood circulation, headaches, high blood pressure and other unpleasant symptoms.

By strengthening the neck muscles, you can restore the vessels of the neck and thereby get rid of ailments. Among the exercises, the main place is occupied by turns, tilts and rotations of the head. All movements should be performed extremely smoothly, not forgetting to follow the correct breathing. Good results are obtained by Chinese gymnastics, where there are no sharp and active movements. Exercises for the vessels of the neck and strengthening the muscles can be performed both at home and at work - this does not require a specially equipped place.

Exercises to strengthen the muscles of the neck

• Stand against a wall, trying to keep all parts of the body firmly pressed against a vertical surface. While inhaling, with all your might, "imprint" into the wall, straining the muscles of the neck as much as possible. Hold your breath and maintain this position for 5-6 seconds.
• Sitting on a chair, you need to place your palm on your forehead and press hard, forcing your head to lean back. At the same time, while straining your neck, you should resist the forward movement of the head. Such "confrontation" at maximum tension should be held for 5-7 seconds, while breathing should be suspended. After the time has elapsed, exhale the air and rest for seconds. Repeat movements 3 to 7 times.
• Similar movements are performed with the head tilted forward and to the sides. This gymnastics is good in that you can perform 1-2 exercises every hour during the day - this is extremely useful for expanding the vessels of the neck and brain.
• Slowly rotate your head in a semicircle, from one shoulder to another, holding it in extreme positions. Repeat 8-12 times, gradually increasing the amplitude.

Video: exercises useful for VSD

How to train the heart and blood vessels?

To keep blood vessels and heart in good condition for a long time, you need to pay maximum attention to their regular training. This is especially true for elderly people who, due to age, have reduced physical activity. Adequate oxygen and feasible physical exercise - this should not be forgotten for the elderly.

Training of the heart and blood vessels should begin in the morning, immediately after waking up. Rotation of the hands and feet is an exercise that will make the blood flow "wake up", while the vessels will expand. Bends, squats, and body twists should be performed with constant heart rate monitoring. If the pulse of an untrained person is within beats per minute, then his heart still receives insufficient oxygen and blood. As the degree of general physical activity increases, so does the heart rate. Accordingly, the heart works more efficiently, receives a sufficient amount of blood due to the good work of the aorta.

Several exercises for the heart and blood vessels

• Get up on your toes and walk with very high knees.
• Legs are at shoulder width. Hands go up, while clasping hands in the lock. When the body is tilted to the right, the right leg is retracted to the right. Strive to perform the incline as deeply as possible. Repeat the same movements to the left. Perform 8-9 times, remembering to control your breathing.
• Spread your arms to the sides and rhythmically clap your palms on the opposite shoulder. The right arm is the left shoulder, and vice versa. Keep the body straight. Increase repetitions and pace in the absence of discomfort in the heart area up to 50 times.
• Lower your arms along the body, legs are tightly pressed to each other. Make a full circle with your hands: back - up - forward. The cycle of rotations is first carried out in one direction, then change the direction to the opposite. Repetitions - from 10 to 50.
• Lying on your back, you need to raise your legs bent at the knees at an angle of 90 ° and simulate the movements of cycling. Do not hold your breath.
• While in the supine position, raise the outstretched legs to a height and make cross-like movements. Repeat

Swimming, cycling, cardiovascular exercise, and stair walking help to actively train the heart. One thing should not be forgotten: the load should increase gradually. The main thing when doing exercises is not their quantity and intensity, but regularity. A strict cycle must be followed: stress and relaxation. Then the muscle fibers of the heart will increase, the heart muscle and blood vessels will be strengthened, and the benefits of training will become obvious.

Video: exercises to improve the cardiovascular system through muscles

Gymnastics for hypertension

Vascular training is especially important for hypertension. High blood pressure is often associated with the fact that the walls of the vessels lose the ability to relax and the blood is hardly "pushed" through the narrowed vessels. Add to problems with high blood pressure atherosclerotic changes in the arteries - cholesterol plaques on their walls. If no effort is made to train the sedentary vessels, the chronic increase in pressure can lead to serious consequences.

Important! With hypertension, you cannot perform bends, sharp swings with arms and legs, all exercises that ensure blood flow to the head. You can not hold your breath on muscle effort - this can lead to an even greater increase in pressure.

Exercises for hypertensive patients

• Warm-up: walking around the room, with smooth turns of the body. Arms and legs perform not sharp movements - short swings, bends, half-squats. When walking, you can perform circular movements with the pelvis. Duration - 5 minutes.
• Sitting on a chair, put your feet at a distance, raise your arms up. Lowering your hands down and taking them behind your back, bend forward to your knees. At the same time, the head must be kept straight, the gaze is directed forward.
• Without rising from the chair, stretch your straight arms to the sides, at the same time raise the leg bent at the knee to your chest. At the same time, the hands are brought in front of you, helping to hold the raised leg. Perform alternately with the right and left legs, 6-8 times.
• Hands to the sides - inhale, while exhaling, place your hands on the waist and tilt the body to the right. Repeat with a tilt to the left. You can perform the exercise both sitting and standing.
• Spread your arms to the sides, keep the body straight. Take the right leg clearly to the right, keep it at a height. Repeat the same movements with the left leg.

Video: exercises to normalize blood pressure

Breathing exercises

Respiratory gymnastics helps to enrich the blood with oxygen, which is a natural vasodilator. There are several practices of healing breathing exercises - Chinese Qigong gymnastics, Strelnikova breathing exercises, Buteyko deep breathing method, yoga. With all the variety of technologies, the principles of breathing are used with a great degree of similarity: a deep short breath through the nose, holding the breath, and an almost imperceptible natural exit through the mouth.

In yogic breathing, inhalation is accompanied by a protrusion of the abdomen, after a pause, exhalation follows - the abdomen is retracted as much as possible. Several breathing exercises can lower blood pressure numbers and normalize vascular function. And mastering breathing practices will help you forget about hypertension for many years.

Video: breathing exercises for hypertensive patients

Physiotherapy after heart attacks and strokes

Exercise does more than prevent cardiovascular disease. Restorative therapy in the postinfarction period provides for the mandatory introduction of exercise therapy exercises. The first complex of exercise therapy is prescribed to be performed while still in the hospital, under the supervision of a doctor. But even after discharge, the patient should do special exercises every day, alternating a feasible load and relaxation, for at least half an hour. To restore the myocardium, a full supply of blood and nutrients is required, and this requires a feasible physical activity.

Chair exercises, consisting of alternately raising and lowering the legs and arms, are performed at a leisurely pace, with strict adherence to the rhythm of breathing. Walking in one place, bending to the right and left, swinging legs - these exercises should be done while controlling the pulse. The heart rate should not rise above 120 beats per minute.

The postponed stroke can also be compensated by the use of massage and exercise therapy. To restore the body's lost ability to move, it is necessary to exercise systematically and diligently. The first exercises will have to be done with an assistant, but, after a while, the patient's complex selected by the doctor will be able to perform independently. With physiotherapy exercises after a stroke, it is important not to allow overwork and excessive exertion. Regularity and consistency in exercise therapy will be able to return the joy of movement.

Gymnastics for cerebral vessels

Benefits of Exercise for Improving Circulation

Most often, blood circulation problems are solved with medication. Drugs designed to dilate blood vessels and thin the blood are quite effective, but they have a number of serious side effects and contraindications. Exercises to normalize blood flow are completely safe. They can be performed at any age, and there is not only a preventive, but also a curative effect:

• prevents and treats impairments of memory and other cognitive functions of the brain;
• coordination of movements improves;
• the risk of developing various vascular pathologies, such as strokes and thrombosis, is reduced;
• vision is restored;
• the pain syndrome is removed in osteochondrosis, the mobility of the spinal column increases.

Against the background of regular exercise, the effectiveness of the drugs prescribed by the doctor also increases.

It is advisable to train twice a day. A set of exercises performed in the morning will help you to cheer up and tune in to a working mood, and an evening session promotes relaxation and a good night's rest.

Improving blood circulation in the brain: features of the complex and execution technique

It is possible to influence the blood circulation in the head only in a complex manner. That is why the list of useful movements includes not only bends and turns of the head, but also lunges and squats. To activate blood flow and increase vascular lumen, it is necessary to make the heart work faster.

As for the technical side of the issue, all movements must be performed smoothly and carefully, without making sudden movements and jerks. Each exercise should be repeated at least ten times. You need to breathe deeply and evenly during training. This will ensure the flow of oxygen and maintain the rhythm: the movement is performed on exhalation, and the return to its original position is performed on inhalation.

As the muscles strengthen, the load must be increased. This is done both due to the greater number of repetitions and the number of approaches. Beginners are advised to do no more than one set for each exercise.

If pain occurs or the general condition of the body does not allow you to exercise fully, you should reduce the training to a minimum, and after recovery, return to the usual rhythm.

Most Effective Exercises

This complex, like any training program, begins with a mandatory warm-up. In this case, it is advisable to walk a little and rub the collar zone with your fingers until you feel warm. After that, you can proceed to the main part:

• Standing straight with relaxed hands, the head should be alternately slowly tilted to the right and left. The movement is performed with the maximum possible amplitude, but without pain. If your mobility is limited, don't persist.
• From the same starting position, the head first tilts back freely and then tilts forward. You need to touch your chin to your chest. If you have problems with balance, you can do the bends while sitting.
• Again, while standing, alternate turns of the head are performed in both directions. The chin should ideally be in line with the shoulder, but if it doesn't work out yet, no extra effort is needed.
• The next exercise is done with your shoulders. First, they need to be raised as high as possible, and after returning to their original position, they must be taken back.
• To develop the muscles of the shoulder girdle and improve blood circulation, another shoulder exercise is intended. In this case, first, circular movements are performed with the shoulders with the hands down (in both directions), then the palms are placed on the shoulders and the cycle is repeated. The element of rotation is completed with straight arms spread out to the sides.
• Standing straight and lowering your arms freely downward, you need to make alternate turns of the body in both directions with maximum amplitude. In this case, the pelvis must remain motionless.
• Perform a series of torso bends: first from left to right, keeping your arms along your body, and then back and forth. In the latter case, the hands are on the belt.
• Standing straight and placing palms on the waist, make several rotational movements of the pelvis in different directions. From the same starting position, perform the prescribed number of attacks on each leg.
• Squats will also help to activate blood circulation. It is not necessary to lower the pelvis too deeply - the hips should be parallel to the floor at the lowest point. When squatting, you can stretch your arms forward to maintain balance.

Several stretching exercises are great for cooling down.

• First you need to stand on your toes and reach up for your raised hands.
• Then, keeping your legs straight, make a deep forward bend (preferably with your palms touching the floor).
• At the very end, you can perform a deep plie - an analogue of a squat, but with legs apart and feet apart.

Neck and head massage stimulates blood circulation well and increases the elasticity of blood vessels. Manipulation consists of stroking and squeezing hand movements.

• Stretch the shoulders and neck from the periphery to the center (spine).
• I massage my head with the pads of my fingers, slightly squeezing and relaxing them, while making rotational movements with my hand.

Self-massage in this case is as effective as the actions of the assistant.

Classic head massage (video)

Self-massage of the neck (video)

The effectiveness of the complex is enhanced by the correct organization of the work and rest regime, the competent composition of the diet and the intake of vitamin complexes. Long walks are also useful, especially in forested areas. Improve vascular tone and hardening procedures (contrast shower, for example). In combination with exercises to improve blood circulation in the brain, all these activities contribute to the preservation of physical and mental health into old age.

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Exercises to improve cerebral circulation.

A sedentary lifestyle, lack of exercise and prolonged sedentary work leads to a deterioration in cerebral circulation, especially if the head remains in the same unchanged position for a long time. It is even worse if the head constantly remains motionless, while being slightly tilted to one side.

Exercises with bending and turning the head increase the elasticity of the blood vessels that feed the brain, causing them to expand. All this, together with rhythmic breathing through the nose, increases the flow of oxygen to the brain cells, improves mental performance. It is better to perform such exercises while standing, repeating each 4-5 times.

Starting position: arms along the body. Then raise your arms to your shoulders, clenching your hands into fists and tilting your head forward. Then raise your elbows up and tilt your head forward. Return to starting position. Not fast or slow - at an average pace.

Starting position: arms to the sides. Then the arms are bent at the elbows and jerks are made with the arms bent at the elbows, with the right hand forward, with the left hand backward, behind the back. Return to starting position. Do the same several times, changing hands: right - back, left - forward. Not fast or slow - at an average pace.

Starting position: arms along the body, head straight. Tilt your head to the right shoulder, return to the starting position. Tilt your head to the left shoulder, return to the starting position. Keeping your head straight, not bending your neck, and looking in front of you, turn it to the right, return to its original position. Then, keeping your head straight, without bending your neck, and looking in front of you, turn it to the left, then return to its original position. Do it at a slow pace.

Breathing to improve blood flow to the brain

Holding the breath, oddly enough, helps to improve cerebral circulation. From time to time, you need to do this to cleanse the blood entering the brain and make it circulate more actively. Do a simple experiment. You need to sit in front of the mirror and hold your breath as much as possible. After some time, there will be some reddening of the face and a feeling of pulsation of blood in the temples. At the first sign of such phenomena, the experiment should be stopped and breathed as usual. This experience suggests that holding the breath makes the blood circulate more actively in the brain area. If you also do physical exercises while holding your breath, some vibration of all tissues, media and substances begins in the brain area - the benefits of vibration for improving the work of capillaries have already been said in this book more than once.

Exercise "Holding your breath"

Starting position: basic stance, breathe with middle or lower breathing.

While inhaling, hold your breath and measure how many seconds you can hold your breath for the maximum. Then rest for 5 minutes.

Divide the resulting number of seconds of the maximum possible breath hold for you by 2 - this will be the duration of the therapeutic breath hold that you will practice at first.

After resting, hold your breath again for the number of seconds that you got as a result of dividing by 2 the maximum possible delay for you. Relax for 5 minutes.

Then hold your breath again for the number of seconds you have, plus another 2 seconds.

After resting, increase the breath hold by another 2 seconds. So gradually you need to bring the breath hold to the value that you initially obtained as high as possible for you.

The next day, repeat the same procedure, but bring the maximum delay to your original maximum plus 1 second. The next day - plus 2 seconds. It is not necessary to increase the duration of the delay further. Continue to do the exercise every day, keeping the delay time. And then - according to your well-being. If desired, you can achieve more and more breath holding time. The maximum value - 120 seconds (2 minutes) - will indicate that the body is healthy, the blood is cleansed and cerebral circulation is normalized.

From the practice of holding your breath, you can move on to the practice of holding your breath in combination with physical exercise.

Exercise "Holding the breath during exercise"

Starting position: basic stance, inhale and pinch the nostrils with the pads of the thumbs. Thus, respiratory arrest is created.

Then, tilting the body parallel to the floor, bend the legs at the hip and knee joints with a delayed breath as many times as possible.

After catching your breath, you should repeat the exercise at least 5 times. During the day, this exercise should be performed three times before meals.

Daily exercises on this system will provide a full blood supply to the brain, while strengthening the vessels of all parts of the cardiovascular system.

How to cleanse the blood vessels of the brain?

Cleansing the vessels of the brain is extremely useful for disorders of the cervical spine and osteochondrosis.

From these disorders, the brain suffers, receiving insufficient nutrition, in order to improve its work, it will not hurt to clear the blood vessels. Clear from what? From unwanted substances that adhere to the walls of blood vessels. This is cholesterol and various toxins. Cleaning of blood vessels can be done at home using simple folk remedies.

We clean the vessels of the brain:

1. Take one glass of onion juice and one honey. Mix it all up. Then eat 2 teaspoons of this mixture three times daily before meals. The course of admission is 3 months. This mixture will cleanse vessels well. Plus, these ingredients have various additional properties that will strengthen the body.

2. Infusion of burdock for cleaning the blood vessels of the brain. To prepare the infusion, you need to pour a 10-gram handful of burdock roots into a thermos. In the evening, pour boiling water over and leave to brew until morning. Then, every morning before meals, strain and drink 5, maximum - 6, Art. spoons of tincture. Take the infusion from one and a half to two months. Then take a two-week break and repeat the course again. This treatment is useful for prophylactic purposes for people who sit a lot during the working day and are generally forced to lead a sedentary lifestyle, but do not have the above injuries or osteochondrosis.

3. Try to drink pomegranate juice - it helps very well, as well as eat more berries: viburnum, mountain ash, drink apple and carrot juices, and remember to eat right.

4.Cleaning blood vessels with garlic and lemon

In order to carry out cleaning in this way, you will need 16 large enough lemons, preferably with a thin skin and 16 heads of garlic, also larger.

Take four lemons and four heads of garlic. We grind all this with a blender or in a meat grinder (the lemon should be with the skin). Next, we shift the resulting mixture into a three-liter jar and fill it with warm water to the top. The infusion is prepared for three days at room temperature. Stir it periodically. After three days, filter the infusion and put it in the refrigerator.

An infusion of garlic and lemon is taken three times a day for 50 g. You should drink in this way four three-liter cans. And while you are drinking one can, you need to prepare the next so that there is no break. The cleansing course will take 40 days.

After cleansing with garlic and lemon, blood pressure is immediately normalized, headaches go away, and the level of bad cholesterol decreases. In addition, a surge of energy appears and the mood improves significantly. Such a course of blood purification must be carried out once a year, not more often.

Before using any drug, remedy or treatment method, be sure to consult with your doctor!

Be healthy! Love yourself! Take care of yourself!

Atherosclerosis is the scourge of modern society. The disease manifests itself in the form of fatty deposits on the vascular walls. As a result, plaques sometimes grow so much that they completely block the blood flow.

It is especially dangerous, as it can lead to the development of ischemia and strokes. You can use not only medicines, but also exercises for atherosclerosis of the vessels of the brain.

Niche's way

This method is aimed at improving cerebral blood flow. Also, the Nishi method helps well to strengthen the walls of blood vessels.

• All information on the site is for informational purposes only and DOES NOT ARE a guide to action!
• Provide an EXACT DIAGNOSIS you can only a DOCTOR!
• We kindly ask you NOT to self-medicate, but make an appointment with a specialist!
• Health to you and your loved ones!

Vibration is one of the most effective and simplest methods. You can create the required conditions without getting out of bed. To do this, you simply need to lift an arm or leg up and make vigorous movements with it, similar to shaking. A few minutes of such active movements with each arm and each leg will be enough.

Another exercise is "Goldfish". To perform it, the hands are placed behind the neck, and the toes are directed towards the head. Thus, additional vibration passes through the body, increasing the tone of the capillaries.

Yoga and dance classes

Stress and tension can be relieved by movement - this is a well-known fact. Also, active movements help to normalize cerebral circulation and provide tissues with additional oxygen.

One of the best ways to get yourself to move fully is through yoga or dancing. The following exercises are suitable:

Exercises for cerebral atherosclerosis

Exercise therapy classes also have a beneficial effect, besides protecting from unnecessary stress.

Complex number 1	For half a minute or a minute, they walk around the room, adhering to a slow pace. The movement is done 5-7 times. You need to stand with your legs in the first position, and your hands are laid down where the ribs end. The head is pulled back, in parallel, an inhalation is made. After that, the hands squeeze the chest from the sides, exhaling, squeezing the air out of oneself, and the head is lowered. Second position. Bend the arms to the shoulders, then stretch them up. In parallel, the back is straightened, the head rises and air is inhaled. On the exhale, everything is done in the reverse order: the shoulders are brought forward, the arms are lowered first to the shoulders, then just down. Do it 3-6 times. First position. The shoulders are abducted back, taking a deep breath. Then the hands are placed on the belt. After that, they exhale, and the hands are lowered at the seams. 3-5 times is the optimal amount. First position. Corpus bends are made so that exhalation falls on the inclination, and inhalation on straightening. 3-5 times is optimal for each side. Grip the back of the chair again, first position. The left and right legs should alternately move away from the body. The repetition is done 7-9 times for both legs. The first position, make turns of the torso, at the same time taking the arms to the back. On the turn, inhale, exhale when returning to the starting position. Keep your legs level throughout the exercise. Optimally 3-6 times. As a finished warm-up, they walk around the room for a minute or a half.
Complex number 2	Standing straight is the main position. Feet shoulder width apart is the first position, feet together is the second position. They begin with walking, which is accompanied by high lifting of the knees and quick, energetic waves of the arms. Duration 20-40 seconds, then walk for a minute. The first position, and the hands are laid on the stomach. It is necessary to breathe in the abdomen, pushing out the arms with the abdominal wall, and then retracting the abdominal wall. 3-5 inhalations and exhalations are enough. Second position. Hands are raised first to the level of the shoulders, and then up, in parallel, a breath is taken. As you exhale, your hands are lowered. 3-5 times is enough. They are held by the back of the chair, swinging each leg in turn. It is necessary to repeat the movement 4-8 times on each leg. One of the hands is placed in the middle of the chest, and the other on the stomach. Calm deep breaths are taken. 4-6 times. The first position, and the arms are placed on the waist. It is necessary to make a turn, at the same time throwing out and slightly pulling back the hand, watching with a glance at the palm. 3-6 times in each direction is enough. The first position, and the hands are laid behind the head. The arms are abducted upward, at the same time bending in the back on inhalation, and on exhalation, stand up straight again, hands behind the head. 6-8 times. First position, and put your hands on your belt. They make circular movements with the body, leaning back-sideways-forward-to the other side. Bend backward should inhale, and exhale forward. 3-5 times in each direction is enough. For one and a half two minutes, walking is performed with the arms to the sides. The pace is calm.
Complex number 3	Standing straight is the main position. Feet shoulder width apart is the first position, feet together is the second position. They begin with walking, which is accompanied by high lifting of the knees and quick, energetic waves of the arms. The pace is as fast as possible. Duration 1.5-3 minutes. The palms are placed in the area of ​​the end of the ribs, and the legs in the first position. It is necessary to inhale and exhale slowly 5-8 times. The second position is for the legs, and the arms are bent at chest level. It is necessary to slowly spread your arms out to the sides while inhaling and reduce as you exhale. 4-6 times is enough. The shoulders should be narrower than the legs apart, and the arms should be at the waist. The legs are alternately bent, and the weight is transferred from one side to the other. Each leg should have 5-8 movements, the rate of breathing does not matter. The second position, and the fingers are clenched into fists. Alternately, they raise one or the other hand up, at the same time pulling the other back. The movement is performed 8-12 times, breathing does not matter. Second position, arms extended to shoulder level. They perform quick swings of their legs, trying to reach the palm with their toes. In this case, the swing should fall on the exhale. 8-12 reps is enough. First position. They make turns of the body with a simultaneous tilt and an attempt to reach with the fingers of the hand to the toe. The slope should be on the exhale. Enough 3-6 times for each side. The legs are brought together, the hands are held behind the back of the chair and perform squats, trying to exhale on the squat, and inhale on the rise. 4-6 times is optimal. The complex is completed by walking for 1-2 minutes.

For neck vessels

Exercises for cerebral atherosclerosis also include a complex aimed at improving the functioning of the cervical vessels.

This is due to the fact that the main cerebral circulation occurs through the cervical arteries and veins. The muscles of the neck can weaken for various reasons, due to which the vessels are pinched, and the blood flow deteriorates, leading to dizziness, headaches, and fainting.

To prevent this, a separate gymnastics has been developed for the neck:

1. They stand close to the wall, pressing against it with the surface of their back. While inhaling, push yourself into the wall as much as possible, forcing the cervical muscular system to experience tension. Stay that way for 6-7 seconds.
2. They sit on a chair and place their palm on their forehead. Next, you need to press with your palm, trying to force the head to lean back and, at the same time, prevent the head from deviating, creating tension in the cervical muscles. At the time of exercise, breathing is held for 15-20 seconds. Repeat 3-7 times.
3. The complex is repeated according to the above method, but the head is tilted forward, and then to each side.
4. Slowly make head rotation movements in each side 8-12 times.

Breathing techniques

Exercising for the respiratory system will help not only improve blood circulation in the cerebral arteries, but also significantly lower pressure. The main postulate that must be adhered to is nasal inhalation and exhalation through the mouth.

Exercise is advised to do by inhaling mainly in the right nostril. This is due to the fact that in this way the body is toned up, which means that the vascular tone also increases. Calming, on the other hand, occurs through the breathing of the left nostril.

To begin with, it is advised to inhale deeply slowly with the help of the nose, after holding the breath for a few seconds. Then, with short pauses, stretching out their lips with a tube, they push the air out of themselves. Ideally, one breath is stretched for 10-15 exhalations.

This simple exercise not only improves blood circulation, but also works well for thyroid function.

You can find many videos with other options for breathing exercises, many of which will seem more difficult or easier to someone than the above exercise.

If the pressure rises

For hypertensive patients, there is their own gymnastics, which excludes most of the sudden movements. This is due to the fact that the sharpness increases the blood flow, increasing the pressure, which is contraindicated for hypertensive patients.

It is better to give preference to the following exercises:

1. Walking is a warm-up. Such walking can be diversified by simple, unsharp movements of the arms or legs, as well as by turning the body. The duration is about 5 minutes.
2. They occupy a chair, spreading their legs 30-40 cm to the sides. The body is tilted to the knees, in parallel with the arms slightly back. It is necessary to look forward without bowing your head.
3. Taking a breath, spread their arms to the sides. Together with the exhalation, the arms fall to the waist, and the body is tilted to either side.
4. Either of the legs is taken to the side, holding this position for several minutes. To maintain balance, the arms are spread apart. Then the repetition is done with the other leg.