Respiratory gymnastics for asthma is a thingalmost indispensable. The purpose of respiratory gymnastics is simple - it is an improvement in the well-being of a sick person, as well as the prevention of complications. And with bronchial asthma, breathing exercises are especially useful. Exercises, of course, will not relieve you completely from the disease, but will greatly facilitate the course of the ailment. Exercises of respiratory gymnastics require constant training, because only following a certain schedule, you can achieve good results and positive dynamics. For the effectiveness of the exercise should be performed in a well-ventilated room, and in the warm season and at all in the fresh air.
The main complex
Stress relief, stress associated with an attackbronchial asthma, as well as the prevention of seizures - this is the primary task of this complex of exercises of respiratory gymnastics. And if you are just starting to learn gymnastics, start with them.
- Exhalation through the mouth
Back in bed, right after they woke up,you can do the first exercise. Legs bend at the knees and try to pull them up as possible while performing a long exhalation through the mouth. This exercise is worth repeating as much as you think necessary, because during the discharge of phlegm, respiratory tracts are released and breathing becomes more free.
- Alternate breathing
This exercise does not require special conditions - itsyou can perform both standing and sitting. It consists in breathing first right, and then left nostril. We close our fingers with the left nostril, inhale, close the right nostril - exhale. Then, respectively, vice versa.
- Diaphragmatic breathing
Put your hands on the waist, breathe in the air with your nose, while inflating your stomach very strongly. And then you need to exhale sharply through the nose and draw in the stomach.
- Deep ventilation
This exercise is performed in the sitting position, handson knees. Breathe - hands to the sides, exhale - pull your left knee to the stomach. Repeat the exercise, pulling, respectively, the right knee. Another exercise that contributes to improving ventilation, you can do only those patients who have asthma is not a serious degree. To do the exercise, take the original position - lean your hands on the chair seat. Inhale - bent, spatula connected, exhalation - legs bent and pulled their knees to chest!
- Intermittent breathing
Despite the fact that this exercise is veryeffectively, it can not be done by people who, in addition to bronchial asthma, also suffer from hypertensive work. The exercise is simple - you need to breathe air through your nose - abruptly, at the expense of "one, two, three". Then exhale through the sounds "sh", "z".
- Exercises that improve the condition of the bronchi
Inhale - we rise on socks, hands risefirst on the sides, at the chest level, and then up .. Actions in reverse order - exhale! The following exercise is performed in the standing position, hands free along the trunk. Breathe in the torso to the side. Exhalation is the starting position. Exercise "Woodcutter" is familiar to everyone from childhood: standing, hands in the castle. Hands rise up -, inhale. Hands down, respectively, exhale with the sound of "uh" or "uh." Or one more option - hands along the trunk. Breathe into 4 accounts, lifting your shoulders. Exhale for 4 accounts - do not forget to lower and relax your shoulders. Standing, we bend our arms in the elbows - we hold them near the trunk. We raise our elbows to the sides, breathe in our noses - hold the air for a few seconds. Exhale with the sound "sh", maximally reduce elbows and draw in the belly. A deep breath, and on exhalation we pronounce the sounds "a", "o", "y" and simultaneously tap on the lower ribs - first in front, and then - behind.
Gymnastics of yogis
Indian yogis have developed their own method of exercises for the treatment of bronchial asthma.
- Oxygen saturation
Sitting on the floor, take the lotus position: the right leg is on the left hip, the left leg is on the right thigh. palms on the hips on their sides. Straight spine. The pose can be in a lightweight version: just sit on the floor and cross your legs (in Turkish). The sight is fixed on the tip of the nose, and the tongue is pressed to the base of the front teeth. After taking a comfortable position, breathe in and out for 8 times, then take a deep breath and try to hold your breath for at least 5 seconds. Then follows a slow exhalation. Exercise should be repeated three times, alternately exhaling with both nostrils. To stop it is necessary ahead of schedule at signs of a strain.
- Cleansing Breath
Exercise "cleansing breath" is simply irreplaceablein the fight against bronchial asthma. Standing, feet shoulder width apart, make a slow, noisy breath with your nose so that the wings cling to his septum. Then, having put your lips together with a tube, without inflating your cheeks, start exhaling the air in small portions. You need to exhale strongly - you must feel the tension of the abdominal muscles, ribs and diaphragm. With a weak and soft expiration, the exercise loses its meaning.
In the standing position, feet shoulder width apart, breathe inas in the previous exercise, and on exhalation slowly raise your hands over your head, after which you hold your breath for a few seconds. Then make a sharp slope forward, lower simultaneously exhaling with your mouth - at this moment say the sound "ha" by blowing air, without using the vocal cords. Straighten out with a slow exhalation, hands rise above your head tensely, and relax with exhalation, slowly relaxing your arms.
- Stimulation of lung function
Take the position lying on your back, doa deep breath, as in the previous two exercises. At the same time, you need to start lifting your hands up until they touch the floor above your head. Then hold your breath for a few seconds, then lift your legs, bending your knees sharply. Grabbing your legs, pressing your hips against your stomach and breathing out the air with the sound "ha". You rest for a few seconds in this position. After rest, take a slow breath, during which you raise your hands above your head, straighten and lower your legs to the floor. After a few seconds, breathe out slowly with your nose, lowering your hands. After a full cycle of movements and breaths of this exercise, which in total takes about 20 minutes, you should give yourself a full rest.
The complex of exercises developed and proposed by Tibetan yogis is one of the most effective in the world both in the prevention of bronchopulmonary diseases and in the fight against them.
- Cleansing the lungs
The starting position for this exercise is standing,feet shoulder width apart. On a slow inspiration, start lifting your hands above your head - as a result, your hands should touch each other. After holding the breath for 5 seconds, you need to slowly exhale, while lowering your hands down, while straining the diaphragm and abdominal press. If the previous exercise is physically difficult for you, pay attention to it. For a full slow inhalation, stretch your arms forward, palms down, at shoulder level. Then hold your breath. During the delay of breathing, you should spread your arms horizontally to the sides and reduce them in front of you three to five times. After the planned series of movements with your hands, you need to make a deep exhalation through the mouth.
- Oxygen saturation
Stand up, put your feet to the width of your shoulders. Then pull your hands forward, to the level of the shoulders, the palms should be located inside. Very deeply and gently inhale, hold your breath - at this time you need to quickly make vertical circles with your hands 3 times in both directions. Then exhale vigorously, lower your hands and rest a little. The starting position is lying on the stomach on the floor, the palms of the hands under the shoulders. Take a full breath, hold your breath, slowly straighten your arms and lift the body, making support for your toes and hands. Practically the exercise is similar to push-up against the floor lying, but is supplemented by a vigorous exhalation of the mouth. Complete the exercise with a "cleansing breathing" complex. Stand up straight, turn your face to the wall, rest your hands on the wall, while holding the palms very widely divorced. Make a full exhalation, hold your breath for a couple of seconds, relax as much as possible. In this position, bend your arms in the elbows until you touch your forehead against the wall. Then, with a strong push from the wall - you must become straight. Repeat the exercise at least several times.
- Help Your Bronchies
The starting position for this exercise is standing,feet to the width of shoulders, hands on your hips. Take a full breath and hold your breath for a few seconds. Next, you need to make a slow slope forward with your mouth exhaled. Then again straightening, again inhaling, and then holding your breath and tilting back. Pay attention - everything must be done at a slow pace. The same movements should be repeated to the right and to the left. After all the movements, you need to stop breathing, then breathe out your nose and lower your arms just as slowly. If asthma attacks begin to remind themselves too often, it is worth trying the next exercise - stand straight, place your feet on the width of your shoulders, slowly take a full breath, drawing air into your lungs through pauses. Next, hold the breath for 10 seconds, and then take a slow breath through the nose.
Because breathing exercises have a verymany varieties, it is also worthwhile to dwell on the program of A.N. Strelnikova. The method of Strelnikova has long been successfully used to treat asthma. Its effectiveness was proved by the results of studies, which were visited by a lot of patients who could hardly withstand attacks of suffocation. All without exception, only a few days later, there was a significant improvement in the condition. So, the complex consists of a group of exercises that can easily be performed by all comers - no special physical training is required. Most of the exercises in this group require inspiration with a compressed thorax - it is with their help that you can stop the asthma attacks characteristic of bronchial asthma. And besides, you can cure not only asthma, but also chronic bronchitis. And pay special attention to the exercise "pump" - it not only ensures the prevention of seizures, but also can remove the already begun attack. Therefore, work out this exercise in advance so that you can repeat it without problems at the right time. Feeling a sense of suffocation or during an attack, the sick person should sit up straight, put his hands on his knees and perform the "Pump" exercise in a series of 2-4 short breaths. Pay attention - do not lean back and straighten up too much.
- Exercise "Pump"
A folded newspaper or wand is taken in hand, likethe pump handle and the inflation of the auto tire is shown. Inclination - inhalation, extension - exhalation. Without tension, tilting and straightening are easy and frequent. The head is slightly tilted, as if looking at an imaginary pump. Lean not below the belt. The inhalation is made by the nose, the exhalation by the mouth, the back - round, the head - lowered. The rhythm of "tire inflation" resembles the rhythm of the drill step. You need to make a contract at least 8 breaths. Then, rest about 5 seconds, and then you need to repeat 10 breaths-movements. By the way, this exercise is recommended not only for stopping asthma attacks, but also heart attacks and liver colic. It can be performed standing and sitting.
The following exercise is extremely effectiveprevention of seizures. This exercise is performed as follows - slightly bend forward - the head is lowered, arms bent at the elbows. noisy short breath in the nose. Slightly, not up to the end to straighten, keeping the same position - exhalation. Repeat first. After two breaths-movements, rest a few 3-7 seconds and repeat two inhalations-movements or four inhalations-movements (similar to a bow) in a row. And again to alternate, a series of inspiration-movements, rest, and again .. Do not count the number of series of inspiration-movements. The exercise is repeated until you feel a slight fatigue. The only account that is kept is the number of breaths in the series, two or four. Exercise, as a rule, can be performed within 10-15 minutes. If the attack is very difficult and the patient is difficult to breathe in on the slope, it is perfectly permissible to sit down. The body needs to be tilted forward, the head is lowered freely, the elbows are placed on the knees and make a round back. Without doing any movements, you need to inhale a noisy two times (sniff). Recommended rest for a few seconds after every two breaths, without movement. It must be remembered that in this exercise there is exhalation, but it is very subtle. Exhale quietly and calmly. The inspiration is made to the full depth of the lungs, the feeling of inspiration is almost in the back, in the lower back.
- "Hug your shoulders"
Hands bent at the elbows, raise to the levelshoulders. Rotated palms should be placed in front of the chest, at the neck level. Hands rush towards each other as if to meet, but one touches the opposite shoulder, and the other to the opposite armpit - they move parallel to each other. If the exercise is performed on the go, then you must follow the rhythm of the steps. Breaths, short and noisy, are repeated simultaneously with each "embrace". As you have already understood, the main two exercises that underlie all the others are a tilt-in-breath, simultaneously, briefly and abruptly; hug-breath, rhythmically and repeatedly. When doing exercises using the Strelnikova method, it is not superfluous to master the following practices:
- Learning to breathe
Do you want to understand how to inhale right? Imagine that the apartment smells of heat. And you need to act according to the imaginary situation - that is, sniff, sniff, noisy, sharply, sniff the air throughout the apartment.
- We exhale
Each exhalation should be a consequence of inhalation. Each exhalation should go naturally, after each inhalation and it is better if the exhalation is through the mouth, and not through the nose. Do not strain yourself. To think only: "Garry smells! Anxiety! "Attention should be emphasized only on inspiration, the exhalation should turn out on its own. The mouth should be kept slightly ajar, this helps the breathing exercises.
- Watching the pace
It will be better if during the breaths you becomementally humming a rhythmic melody, "pumping the tire" In the process, you need to count the breaths-movements. The rate of inspiration-movements is 60-72 per minute. The breaths are loud, the exhalations are quiet. The norm is 100-200 breaths. Pauses between reprises of breaths - 1-3 sec. During the exercise, you need to take as many breaths as the patient's condition allows for bronchial asthma. If the exercises do not help normalize breathing, then you need to use the usual medicines to stop the attacks of asthma in bronchial asthma. On the day of the attack, you can not continue your studies.