We are spinning like squirrels in a wheel - so many things accumulate every day that we do not have time to redo them all. No time to take a breather.

But you still need to take a break, carve out 10 minutes for relaxation - and this will help you recover quickly! To continue to do things with tripled energy!

Surely you are thinking like this: I could relax wonderfully if I had more free time! But think about what exactly you do when you really have it. You start cleaning the house, washing, ironing, remembering what old things you didn’t have time to redo ... and then you fall into an armchair in front of the TV and start watching everything, even what you are not interested in? Do you recognize yourself?

But you need to rebuild yourself and your attitude to rest - and then you will be able to do much more! Haven't you been surprised that many people can do so many things in a day that another can't do it in a week? And all because they know how to properly allocate their time and know how to relax properly.

Therefore, it is necessary to allocate 5-10 minutes a day for yourself. To do this, find a place in the house that you do not associate with important matters - and relax there.

Also, you need to learn how to relax. Since a person quickly gets used to repetitive moments, you will even notice how your body begins to relax as soon as you enter your rest area, which you have chosen for yourself.

Be sure to ventilate your apartment - fresh air will purify not only the room, but also your thoughts. Besides, everything breathing exercises that you will do will bring much more benefit.

And, what is very important, arrange with your loved ones in advance so that they do not come to you and do not disturb you when you relax.

So. Just have some tea. In the evening, about one to two hours before bedtime, have a relaxing tea. It is not difficult to prepare it: for this you need to fill a thermos with 1 teaspoon of dried flowers and leaves of St. John's wort, lemon balm or mint, lime blossom. Pour boiling water over all this and let it brew for half an hour. Drink tea slowly, in small sips, but no more than 150 ml at a time.

Second. Do a meditation. To do this, sit back, close your eyes and imagine that you are rising above the house, above the city, and then above the Earth. You can fly so high that our planet turns into a small ball ... And think about how small your problems are from this distance. Imagine the whole universe - and feel how tiny you are in comparison.

Third. Take the pressure off. When you're nervous, you probably clench your teeth involuntarily. To relieve this tension, you need to feel for small depressions on the jaw with the tips of your index fingers at the level of the earlobes. Press these points for 5 seconds and slowly release. After that, touch the sky with the tip of your tongue and stay in this position until you feel that the muscles of the jaw have completely relaxed.

Fourth. If you are very tired and after work you feel completely exhausted and overwhelmed, then you urgently need to help yourself recover: after all, in the evening, any woman still has a lot of things to do. You can recover using Express Help. To do this, soak a terry towel in hot water, wring it out, lie down on the bed and cover your head with this towel. You will not believe, but after 10 minutes the fatigue will go away! No wonder this method was often used by our mothers when they had a headache.

Fifth. By the way, if you have a headache. Sit down, close your eyes, and massage your scalp with your fingers for five minutes. Massage the temples in a circular motion, then the back of the head, gradually make the massage easier, barely touching the scalp with your fingers.

Sixth way. As clichéd as it sounds, music is a great way to relax. It is especially good at such moments to listen to classical music or the one that you like best. It is better if she is not very energetic. CDs of nature sounds, sea waves, birdsong, etc. are great. Make your own relaxing collection of music in advance and listen to it when you need to quickly relax.

seventh. Proper breathing helps to relax. To do this, you need to master the method of abdominal breathing. Inhale the air, filling the stomach “for 5 counts”, then slowly exhale “for 10 counts”. When you exhale the air, think that you are getting rid of the bad negative energy that overwhelmed you. This technique will help you stay calm in any situation.

Eighth. Essential oils are the best helpers in relaxation. No wonder they are so often used by Eastern practices. Pour a few drops of vanilla, lavender, bergamot oil into the aroma lamp and light it for 15 minutes. During this time, your “rest area” will be filled with the aroma that you like. Breathe it in and take your mind off the day's problems.

ninth. You need to master acupressure - this is a wonderful assistant in the art of relaxation. Shiatsu massage, or acupuncture points - as it is sometimes called - is a real ambulance for pain, fatigue and stress. If you massage the points correctly for 10 minutes, you can very quickly get rid of discomfort.

  • When overtired, you need to massage the superciliary arches.
  • If your eyes are tired, for example, from a computer, then you need to carefully move your index finger several times from the inner corners of the eyes to the outer ones.
  • With stress and migraines, you need to massage the point located between the eyebrows.

AND tenth. For relaxation, buy yourself a rubber ball with "thorns" - this is an excellent home massager for hands and feet. It can also be rolled during some kind of work - if, for example, you write or read something. You just need to choose a ball that is suitable in size and rigidity.

Eleventh. For relaxation, it is important to learn how to breathe correctly. If suddenly you received some kind of unpleasant news, then just inhale several times as deeply as your lungs will allow. Hold your breath and exhale the air in jerks - repeat this exercise several times. In general, intense breathing is indicated for stress. So we take the example of Hollywood heroes who begin to breathe a little into a paper bag or do breathing exercises as soon as something happens to them.

Introduction


Most people are so accustomed to mental and muscular tension that they perceive it as a natural state, without even realizing how harmful it is. Having mastered relaxation, a person will learn to regulate this tension, suspend and relax at will. The ability to relax is a natural reflex process.

Neuromuscular relaxation is a psychotherapeutic technique based on alternating tension and relaxation of various muscle groups until a state of relaxation is achieved. At the same time, muscle relaxation leads to a feeling of peace, a decrease in nervous tension or pain.

There are proven ways to relieve stress. These are walks and hikes, dances and gymnastic exercises, change of activities, hobbies. These are the natural ways of nervous unloading. But they often do not have enough time or they may not be entirely effective for a particular person. A modern person often needs not just discharge, but discharge in a concentrated form.

The method of progressive muscle relaxation is based on the use of a system of exercises consisting of alternating tension and relaxation of various muscles and muscle groups: a) face; b) neck and hands; c) back and abdomen; d) legs (thighs, shins, feet). A prerequisite for mastering the technique is to focus on the process of tension, relaxation, and especially on the sensations that arise during the transition of the muscle from a tense state to a relaxed one. The technique is based on the fact that alternating tension and relaxation of the muscles makes it possible to compare these two states and facilitates relaxation training. In addition, it is believed that tensing the muscles before attempting to relax them can provide an additional impulse, allowing for deeper relaxation. When conducting classes, patients are taught to catch a minimal increase in muscle tone and achieve pronounced relaxation.

Neuromuscular (progressive) relaxation is a technique for reducing neuromuscular tension that was developed in the 1930s by Chicago physician Edmund Jacobson and described in his book Progressive Relaxation (1929). This technique was originally intended for hospital patients experiencing stress. Jacobson drew attention to the fact that tense patients cannot quickly and completely relax. This is noticeable, for example, by signs such as a wrinkled forehead. In an attempt to get rid of this residual muscle tension, Jacobson began to teach his patients exercises in which it was necessary to first tense a certain muscle group, and then relax it, moving from one muscle group to another.

Thus, the main idea here is to get a fuller and more specific sense of tension and the ability to relax the muscles in the event of this tension. “Those who can learn to relax, when faced with a stressor, will be able to choose the most correct way to respond. That is, instead of a reflexive reaction, you can simply stop, study the nature of the threat, weigh

Like all relaxation techniques, neuromuscular relaxation should be practiced regularly. The results of neuromuscular relaxation will become clearer after you gain enough experience with this technique.

1. Methods of muscle relaxation


This technique, at least to begin with, is recommended for anyone who has difficulty relaxing muscles. According to its author, the urgent problems of a person living in a civilized world are excessive haste, anxiety and an excess of reasons to which he is forced to respond. Under these conditions, physical and psychological stress leads to overstrain. It tends to be extended over time and accumulate. Since our soul and body are a single whole, neuromuscular overstrain contributes to increased mental stress and irritability. If a person, while in this state, tries to relax, he often achieves quite the opposite result. General relaxation (especially experienced mentally) is possible only with the relaxation of all skeletal muscles.

The exercise should be carried out in the supine position; it is desirable that you are not disturbed in the process of classes. This refers to active actions - spouses, children, neighbors, etc., who came in to ask something and after that they immediately leave, continue to engage in yourself. Sounds that do not carry information and are more or less one-dimensional sound background (clock running, refrigerator noise, trams passing by, etc.) do not, as a rule, cause disturbance. In the event that they disturb you, it is enough at the beginning of each exercise to say to yourself: "The surrounding sounds do not interest me, they are indifferent to me, they do not interfere with me" (the phrase is formulated individually, according to your taste).

The "lying place" for training should be wide enough so that you can freely put your hands next to the body. If you have problems with the spine, put a pillow under your head, and, if necessary, under your lower back. In a word, position yourself in such a way that, lying on your back with arms extended along the body, you feel comfortable. Nothing should put pressure on you. Hands or feet should not go numb. Clothing is loose and does not restrict movement. The temperature is also important: you should not be either hot or cold. In the latter case, one should cover oneself with a light blanket.

Before starting each exercise, sit comfortably in a supine position. Hands lie motionless along the body with palms down, legs slightly apart. Lie still and slowly close your eyes. The slower you close them, the faster you will achieve peace.

Pointing out that you should practice one hour a day, the author does not encourage you to set an alarm clock. This is exactly what you shouldn't do. Everything should happen without violence against yourself, naturally, so that you are pleased. We already hear how many object to us, they say, the exercise cannot be pleasant for them, if only because not every day they are able to carve out a free hour. But there would be a desire, but there will be time (you just need to streamline your daily schedule a little), the main thing is that it is not written anywhere that the Jacobson method is the only possible one. Meanwhile, it helps in cases where it is not possible to achieve relaxation in any way; the individual cannot cope alone with the tension and relaxation of the muscles. According to the special definition of the creator of the method, it is suitable for people whose muscles are tense to such an extent that nothing else is able to eliminate their overexertion.

Before learning any relaxation, one should, of course, "feel" the difference between muscle tension and relaxation.


Exercises for the muscles of the hands


Seven Common Arm Exercises:

Lie quietly in the starting position for about five minutes. Then bend the left hand at the wrist so that the palm stands upright, hold it in this position for several minutes; the forearm remains motionless. Watch for a feeling of tension in the muscles of the forearm. Relax your hand, allowing the hand to sink under its own weight onto the bedspread. Now your hand cannot but be relaxed - after such muscle tension, relaxation is a physiological need. For a few minutes, watch for a feeling of relaxation in your hand and forearm. Repeat this exercise again. Then spend half an hour at rest. The most important thing is to learn to recognize the sensations of tension and relaxation.

Repeat the previous exercise the next day. After the second relaxation of the hand, bend it at the wrist away from you (that is, differently than before), fingers down.

Today you are resting. Do only relaxation, while watching the sensations in your left hand (is it relaxed or do you feel tension in it from time to time?).

To the first and second exercises, we will add experience with the flexor of the elbow joint. Bend your left arm at the elbow at an angle of 30 degrees, that is, lift it from the bedspread. Repeat this operation three times for about 2 minutes, followed by several minutes of relaxation. Relax for the rest of the hour.

Repeat all previous exercises. Then we will train the triceps. You will achieve tension in this muscle if, placing a stack of books under your forearm, you will forcefully press on them with your lying hand. Alternate tension and relaxation three times (for relaxation, take your hand away from the body, behind the books you use as an aid). Relax for the rest of the hour.

Time of repetition. Practice the four exercises you know for the left hand.

This exercise will show you how successfully you have mastered all the previous ones. Your task is to lie still with your arms extended along your body. You will achieve tension without moving your left hand, solely by concentrating your attention on it. For about half a minute, focus on tension, then translate it into relaxation. Repeat this several times. Relax for the rest of the hour.

Then do the same with right hand(that is, a total of seven exercises).

face neck muscular exercise

3 Exercises for leg muscles


You can start by repeating the exercises for the hands, but this is not at all necessary. If you have already learned to recognize tension and relaxation in each muscle group and are able to control these processes, then you can immediately begin to relax. So, relax with your whole body, you will only train your legs (first the left, then the right).

Exercises:

Bend the leg at the knee - the muscles in the upper part of the leg and under the knee are tense. We train in a three-fold alternation of tension and relaxation.

And now, on the contrary, we bend the limb with the toe towards us. Tension and relaxation of the calf.

Tension and relaxation in the upper thigh - the leg being trained hangs from the bed (sofa, etc.), thereby you achieve tension. Then return your leg to the starting position and focus on relaxing.

Tension in the lower part of the thigh - is achieved by bending the leg at the knee.

Tension in the hip joint and abdomen - lift the leg so that only the hip joint is bent.

Tension of the gluteal muscles - putting several books under the knee, press hard on them.

Discharge these six exercises with one or two repetition sessions, or provide one session devoted exclusively to relaxation.


Exercises for the muscles of the body


Four exercises for the muscles of the torso:

1.Abdominal muscles - perform as follows: either consciously pull the stomach into ourselves, or slowly rise from a prone position to a sitting position.

2.Muscles located along the spine - tension is achieved by bending and arching in the lower back (in the supine position).

.muscles respiratory system. Before starting the exercise, it is recommended to carry out about half an hour of general relaxation. Then take a series of deep breaths in and out. At the same time, you will constantly feel the tension that occurs in the chest when you inhale (it is possible that at first you will only notice tension under the sternum; thanks to training, you can easily learn to recognize it in other parts of the chest). Once you understand the general picture of tension during deep breathing, you will be able to identify it with normal breathing as well. The purpose of this exercise is not breath control (as in a number of other relaxation techniques), rather the opposite - the point is to save this process from the arbitrary influence of volitional factors, so that it functions absolutely spontaneously.

.Relaxation of the shoulder muscles. It involves the acquisition of several skills. By crossing your arms outstretched forward, you will fix the tension in the front of the chest; by rotating the shoulders back - tension between the shoulder blades, raising them - tension on the sides of the neck and in the upper part of the shoulders themselves.

The tension in the left side of the neck is achieved by tilting the head to the left, in the right - to the right. Its fixation in the front and back sides takes place when the head is tilted forward and backward.

This lead to shoulder relaxation can be done in one step, but it can also be done in stages. Relaxation exercises for the torso as a whole should be done for about a week (if you find it necessary to consolidate some skills, in this case, provide classes dedicated exclusively to relaxation).


Eye muscle exercises


Eye Muscle Relaxation Exercises:

1.Tension in the forehead - is achieved by shifting the skin on the forehead into wrinkles.

2.Tension of the muscles of the eyelids - we move the eyebrows, the eyes are tightly closed.

.Tension of the oculomotor muscles - while we feel tension in the eyeball. With eyes closed, look to the right, left, up, down. We train until we are able to clearly recognize the tension, and thereby get rid of it (that is, relax these muscles).

4.Eye muscle tension - having mastered the previous exercise, open your eyes and watch what happens when you look from the ceiling to the floor and vice versa. Feel the tension and relaxation.


Exercises for the muscles of the face


Facial Muscle Relaxation Exercises:

Clenching your teeth, follow in detail the tension that accompanies this. Relax. Repeat the exercise several times.

Open your mouth. What muscles are tensed at the same time? You should feel tension in front of the ears, but only more deeply.

Bare your teeth, watch the tension in your cheeks. Relax.

Round your mouth, as if to say "ooh!", feel the tension, then relax your lips.

Pushing your tongue back, watch the tension, relax.


Relaxation of mental activity


A quarter of an hour after complete relaxation, imagine (with eyes closed) that you see the ceiling and floor of the room you are in. If what you imagine is effective, you will feel the same muscle tension that you would experience when performing this task "in reality". Relax for five to ten minutes. Then imagine a wall to your left and to your right. The goal is to develop the ability to evoke an intense mental image, and thereby tension in the corresponding muscle groups.

In the future (again after relaxation), imagine that a car is passing by you. Similarly, you can exercise with any moving objects; you can imagine that a train is coming, a plane or a bird is flying by, a ball is rolling, etc. After feeling the tension in the eyes when mentally imagining moving objects, focus on imagining the tension of the eye muscles when “observing” stationary objects, for example, imagine yourself reading what or books. This approach leads to "cleansing thoughts" - already during or after the exercise you will feel that your thoughts have subsided, as it were, have ceased to excite you, not one of them flickers in your brain.

Completing relaxation exercises

Take a deep breath, hold your breath and for a moment tighten the muscles of the whole body: while exhaling, relax the muscles. After that, lie on your back for a long time - calmly, relaxed, breathing is even, without delay. Feel a warming sensation of calm, pleasant relaxation spreading throughout your body. Now the imaginary "internal battery" is charged with new energy. A person regained faith in his own strength, is able to overcome a stressful situation - there was a feeling of inner peace. Stay like that for a few more minutes. After performing these exercises, a person should feel rested, full of strength and energy.

Then open your eyes, then close them several times, open again and stretch, as after a pleasant awakening. Sit down very slowly, smoothly, without jerking. Then, just as slowly, without sudden movements, stand up, trying to maintain a pleasant feeling of inner relaxation for as long as possible.


Conclusion


This relaxation technique successfully helps to relax and does not require special equipment. In addition, despite the fact that, according to E. Jacobson, to obtain results, it is necessary to practice this technique for several years, improvements occur after a few weeks, if you practice it three times a day for five to six minutes. In addition, neuromuscular relaxation has a positive effect on both the physiological and psychological state of a person.

1.Physiological effects.

Describing the results of neuromuscular relaxation, it is noted that the relaxation of skeletal muscles contributes to the relaxation of all muscles, as well as the digestive and cardiovascular systems. Scientists have found that neuromuscular relaxation helps with headaches, migraines and back pain. The consequences of muscle clamps and irrational muscle tension can be leveled or at least mitigated with regular neuromuscular relaxation.

Psychological effects.

It has been proven that neuromuscular relaxation has a large number of psychological effects, which affects psychological state and on human behavior. For example, the results of studies have shown that students with a negative self-concept, doing neuromuscular relaxation, have corrected their self-image for the better. What's more, depression, anxiety, and insomnia, according to another study, also improve as a result of neuromuscular relaxation. Alcoholism, tobacco smoking and drug abuse are also treated with this technique.

It should be noted that almost any form of relaxation is aimed at reducing anxiety - when the mind relaxes, disturbing thoughts are fully manifested. However, it is in the process of neuromuscular relaxation that work with anxiety is most effective. Therefore, this technique is recommended primarily for anxious people.

At the end of training, a person acquires the ability to completely get rid of stressful tension in 20-30 seconds (!). But to achieve such a result, you need to work hard, a little, but regularly. At the first stage, it is recommended to allocate an average of 15 minutes 3 times a day for relaxation classes. The basic course of study lasts up to 2-3 months.


Literature


1. Velitchenko V.K. "Physical education without injuries". - M: 1993.

V.A. Muravyov, N.A. Sozinova. "Safety at physical culture lessons". - M: 2001

Physical culture: textbook / ed. M.Ya. Vilensky M. Knorus, 2012


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From time immemorial, mankind has been interested in altered states of consciousness. On a special account were those of them that helped relieve stress, relax, harmonize the soul and body of a person. They amazed, fascinated, attracted and encouraged people of various professions and religions to study such phenomena. One thing united them - the desire to manage these states.

Researchers in different parts of the world went to this goal in different ways. Someone tried to find the "philosopher's stone in chemical compounds, someone used products of animal and vegetable origin, someone used a special kind of rhythms in movement and breathing, using dances, meditations, etc.

The current intensity social life people has increased significantly, and urbanization and technological progress have led to conditions that can be safely called survival conditions - and in themselves they can be stress factors and bring the human body into a state of constant voltage both physical and mental. The state of chronic stress, maintained for a long time, contributes to the emergence of pathological links of the disease. In the vast majority of cases, patients have increased muscle tone, up to a pathological one, causing a pain symptom. The tension that occurs at the level of internal organs and is indirectly related to the psycho-emotional sphere and the musculoskeletal system, first creates the conditions for the occurrence of a functional disorder, which then turns into an organic lesion.

In order to destroy the vicious circle that has formed or create a barrier to its occurrence, I recommend using relaxation techniques in treatment, the effectiveness of which has been proven by many years of practice. Today there is enough a large number of methods with which you can achieve relaxation and relaxation, however, they work in different ways. Some have a relaxing effect on the entire body as a whole, the action of others is directed to certain organs, tissues and blood vessels. In addition, all techniques differ in the degree of severity of their effect on the body.

At the beginning of my practice, to relieve psycho-emotional stress before the procedure, I used the methods of general relaxation of the body. Observing the reaction of patients to the therapeutic effect, I noticed some of their unusualness. With the accumulation of such observations, I came to the conclusion that with the help of a certain type of influence, it is possible to achieve a specific relaxation response from the organs and tissues of the body. I was especially inspired by such exclamations of patients as: “... how it became easy for the head! “... what an unusual lightness in the legs! “... I don’t feel the weight of my body! I'm not breathing, it's the air itself pouring into my lungs!.

The evaluation of the results was carried out by me on the basis of subjective feelings of patients and thermal imaging diagnostics. Whenever the desired effect was achieved, thermograms showed a qualitative improvement in blood supply.

For successful procedures, I tried to create the most comfortable conditions for the patient:

♦ The room is warm, quiet, the light is soft, the patient was lying on the couch, covered with a blanket. I used musical accompaniment(relaxing music), having previously agreed with the patient on the volume of the sound;

♦ Preparing my hands for the procedure, to enhance the relaxation effect, I used aromatic oils, having previously found out from the patient whether they cause negative emotions in him;

♦ During the procedure, I asked the patient to dream about something pleasant. When it was necessary to use the suggestion effect, I concentrated his attention on a specific area of ​​the body or physical process, for example, the spread of heat in the tissues, etc. I warned the patient that his thoughts might at some stage of the procedure "disappear from the head, and he does not have to keep his attention, and he can even fall asleep if he wishes.
Reception one: "Flight into space

I.P. - the patient lies on his back so that the distance from his head to the edge of the couch is equal to the length of my forearm. Sitting at the head end of the couch, I put my hands under the patient's head, raised it to a height of 5-10 cm and held it in a static position for some time. At the same time, I asked the patient in what position of the head he feels better. Clarification of the comfortable state is necessary only at the first stage of the reception, since in the future it does not have special significance due to the resulting effect of muscle relaxation. After 1-3 minutes, while continuing to hold the patient's head in my hands, I made movements with my hands in different directions. At the same time, my palms and the scalp of the patient together glided over his occipital bone as a whole. The patient's head was in a static position. The time spent on this part of the procedure averaged 5-7 minutes.

The next step in the relaxation process was the transition from static holding of the head to dynamic movement. Holding the patient's head in my hands, I slowly turned it to the left and right, raised it and lowered it. Then the movements became more complicated to ellipsoidal or resembling the number eight. The execution time of this technique was the longest and depended on the depth of relaxation to which the patient had to be taken. This usually took 5-10 minutes.

The procedure was completed by two successive actions:

1. I.P. - the same, only I raised the patient's head much higher than in the previous case, and, after waiting a few seconds, spread my arms to the sides so that the patient's head slowly slid down between my hands and at the end of the movement Niya sat down on the couch. This movement usually took 1 to 1.5 minutes to complete.

2. I.P. - the same. I placed my hands on the patient's face so that the index fingers were at the corners of the lips, the little fingers were at the corners of the lower jaw, and the thumbs were to the left and right of the bridge of the nose. Before proceeding with the technique, I first mentally imagined how my hands slide over the patient's face towards the hair. This figurative representation allowed me to tune in to the procedure. After that, I only had to make a small effort so that my hands began to smoothly “swim across the skin of the face. If the hands did not move freely over the surface of the skin, and there was a feeling that they “stuck”, I waited for a while, keeping the tension on the skin of the face. After some time, the hands again began to slowly move relative to the skin of the patient's face. The palms, having passed over the face to the temples, went around the head, converged on the crown of the head and continued to slide through the hair to its ends. This technique was performed slowly, and the time of its execution took about 1-2 minutes.

The sensations that arise when performing the first option are quite unusual for the patient. Patients noted that after some time from the beginning of the procedure, “thoughts disappeared from their heads. And they felt the effect of “separation of the head and body. At the same time, an unusual lightness appeared in their body. At the end of the procedure, when I lowered my head on the couch between my arms, the patients noted a pleasant state of “weightlessness. They called this sensation “flying into space,” which is why I gave it that name.

When performing the second option, patients experienced a feeling as if a certain mask was being removed from their head, and with it tension and psychological problems.

Many patients fell asleep as a result of such exposure. This happened especially often with children and people with a symptom of chronic fatigue. Awakening was always light and bright, without a feeling of heaviness and drowsiness. Unlike suggestive relaxation methods, these techniques did not cause addiction or dependence.

According to patients, this is “a fantastic technique, and they are not far from the truth. That state and the sensations that they experience are similar to the meditative technique of Yoga, with the only difference being that in Yoga long-term training is needed to achieve this state, and here it is only a few minutes.

An interesting fact is that after this reception, the vegetative reactions that arose each time when remembering any conflict situations in the past disappeared in patients. The memory of the unpleasant event remained, but at the same time, neither rapid heartbeat and breathing, nor hydration of the skin appeared. Apparently, the removal of tension from the mimic muscles of the face, performed against the background of general relaxation, made it possible to eliminate the pathological link associated with the vegetative centers.

Patients who get behind the wheel after the procedure should be explained that this method is a relaxation method and after it the concentration of attention will be reduced for some time. Therefore, you need to be especially careful when driving vehicles. For such patients, I recommend doing a short series of stretches - “75 seconds. Persons with vascular pathology of the brain, it is better not to drive on this day.
Reception two: "Floating on a cloud

I.P. - the patient lies on his back. Hands along the body, eyes closed. I sit at the head end of the couch, my hands are on the couch, and the distal phalanges of the thumbs are crossed and placed on the patient's parietal bone. The remaining fingers arbitrarily cover the head. The reception was carried out as follows: by moving the body forward, I transferred the inertia of the translational movement of my body through the thumbs to the patient's body. Here it is important to right choice points on the parietal bone of the patient so that his body sways with the least effort for the doctor, and his head does not make nodding movements. Due to the fact that each patient has his own tissue turgor, body weight and length, each patient will have his own rhythm of movements. This rhythm can be accelerated or slowed down, and its change will depend on the treatment objectives. This effect is similar to a spring, or rather, to riding a horse, with the only difference being that when riding, the push goes from bottom to top, and in this technique - from top to bottom. Such mild influences allow the brain to “track functional disorders in the tissues of the body and create a response sanogenetic reaction.

This approach consists of two stages. The first stage is vigorous and long. The patient's body is displaced by 3-5 cm, the applied force is quite intense. The duration of this stage is from 3 to 10 or more minutes. The second stage is carried out with minimal effort, and the exposure time is about 2 minutes. The movement of the patient's body is about 0.5 cm, and it is this minimal impact that gives the patient the feeling that his body is floating "like on clouds," on water, "on oil (according to patients). Additional sensations that most often occur when performing the second part of this technique include a feeling of warmth in the limbs and body, paresthesia of the skin, a feeling of pleasant unwinding or “blooming like a flower in the muscles of the limbs and body. All patients note the unusualness and novelty of these sensations, unlike any others.

The mechanism of therapeutic action of this technique has a multipurpose character. First, by applying force with my thumbs to the central zone of the parietal bone, I “crumple the tissues of the skull. Repetitive movements form an alternation of contractions and expansions of tissues. As a result, local blood circulation is enhanced, tissue nutrition is improved up to the substance of the brain, the block from the sutures of the skull is removed, and the craniosacral rhythm is normalized. The point of application of force on the middle of the crown corresponds to the interhemispheric cavity and the transversely passing anterior central gyrus, where, as is known, the motor cortex is located. Slight irritation and excitation of the structures of these zones leads to a sanogenetic effect on the tissues of the body and limbs. In connection with the local effect directed at the periosteum, bone, meninges, brain substance, spasm is removed from the cerebral vessels, the capillary network expands, additional anastomoses open, blood flow to the listed tissues increases, which is ultimately perceived by patients as the appearance of heat.

The force effect directed to the skull is transmitted along the spine from the first cervical vertebra to the coccyx. Almost all vertebrae are subjected to rhythmic compression. In the presence of functional blocks in the vertebral system and the associated tension in the surrounding tissues, this type impact allows you to both eliminate the tension itself and remove blocks in vertebral joints. The removal of blocks does not occur directly during the procedure, but some time after it. This occurs spontaneously when the patient himself makes any movements of the body or limbs.

Secondly, biologically active point No. 20 on the channel of the posterior median meridian is affected. The place of impact on this zone coincides with the exit point of such an energy channel as “Sushumna. Along this combined channel are located energy centers, the so-called "chakras. In this method, the impact is carried out both directly on the channel and on these “chakras”, normalizing the energy potential in them.

Periodic repetition of impacts on the spine and the body of the patient as a whole leads not only to relaxation, but also to the normalization of blood circulation in the tissues. The application of this method makes it possible to create reactions according to the type of conditioned Pavlovian reflexes. So, after a therapeutic relaxation course, it is enough for a former patient to “get into a similar state (swinging in a rocking chair, swaying in transport, etc.), as he reflexively develops a similar relaxation reaction. Perhaps it will not be as bright as during treatment, but the main effect will remain.
Technique #3: The Lymphatic Pump

I.P. - the patient lies on his back. Sitting at the head end of the couch and leaning on it with my forearms, I rested my thumbs on the horizontal portion of the trapezius muscle (left and right, lateral to the ends of the transverse processes of the 1st thoracic vertebra), the rest of the fingers were located along the axis of the body arbitrarily. The therapeutic effect was to transfer the kinetic energy coming from the rocking of my body to the patient's body. Just as in the previous treatment, the frequency of oscillations and the force of pressure were chosen individually for each patient. The patient's body swayed on the couch in the longitudinal direction. As a result of this exposure, the spastic state of soft tissues and blood vessels was removed. In the “Lymphatic pump” section, I have already touched on this kind of influence. However, there they play a different role and do not pursue the goal of achieving complete relaxation.

At the beginning of this technique, many patients experienced some discomfort under my fingers on the left or right, which indicated either the presence of muscle tissue damage on the corresponding side, or excessive tension in the muscle group associated with the formed scoliotic posture. After some time, this sensation passed, the tissues relaxed. The first sensations of the patients were associated with the appearance of heat directly under my fingers, then it spread, consistently appearing in different parts of the body. Most often, heat was felt along the spine on the left and right, then moving to other parts of the body and limbs. According to my observations, heat appeared first of all in those places that were previously cold, which was confirmed with the help of a thermal imager. The temperature response of tissues to exposure was the brighter, the colder they were before.

An interesting fact is that the sequence of tissue heating and the accompanying sensations are different for each relaxation technique. So, in the second case, heat spread more often along the spine, and in the third case, to the left and right of the spinal column. At the end of the procedure, after the second session, parasthesias appeared more often, while at the end of the third session, there was a pronounced warmth in the whole body and limbs.

The peculiarity of the third technique lies in the fact that the impact is carried out on the empirical points of the "entry of the Qi energy flowing through the channels" Ida and "Pingala. According to the teachings of ZHEN-JIU, from these points the movement of YIN and YANG energies begins, which, going down, cross in places corresponding to the location of the “chakras.

Stimulation of these zones and channels caused changes in the vascular bed of the patient's body, synchronization of processes in the left and right halves of the body, both at the physical and mental levels.

Pathological processes in the body can occur due to imbalance in the endocrine, vascular, musculoskeletal and other systems. With each such imbalance, the body is forced to create adaptation mechanisms leading to adaptation and, as a result, to the chronic course of the disease. However, these mechanisms are short-lived. When compensation ends, and they can no longer maintain the established balance, a breakdown occurs, which is expressed in the aggravation of all sluggish processes. As a result, functional disorders are transferred to the category of organic lesions or persistent disorders that cannot be eliminated with the help of drugs. The implementation of these techniques can be considered as an alternative approach, as opposed to the medical method of achieving relaxation, to relieve the effects of stress reactions and restore the mental and social status of the patient. The effect, the sensations that these techniques give cannot be obtained. medicines. In this case, help is provided to the higher center - the brain, so that it can eliminate the revealed violations by physiological (sanogenetic) methods. This is also confirmed by the response of patients to exposure. They feel so comfortable during the sessions that they often fall asleep.

It is known that billions of nerve impulses from receptors located in the internal organs and other tissues of the body enter the brain per unit time. But only a minimal percentage of these impulses pass through the subcortical centers and reach the cortex. Subcortical centers, playing the role of a kind of filters, protect the cortex from overload. In places of functional disorders, in the presence of adaptation, the impulses (the very minimum percentage) do not reach the higher centers. Therefore, it is necessary to try “to show the brain those parts of the body in which there are functional disorders. Only in this case can we hope that the brain will be able to join in the correction of the violations detected in this way. One of these influences (the "show" method) is the free rhythmic movement of the body in space using the techniques described in this chapter. When using these techniques immediately after local therapeutic procedures, the impulses coming from the proprioreceptors, passing through the subcortical "filters, reach the necessary brain centers and destroy the existing adaptation. As a result, a reverse reaction occurs, which relieves spasm from blood vessels and tissues, and reflex connections are restored.

The repetition of therapeutic effects (reflex training) from session to session leads to the phenomenon of self-regulation. Thus, the necessary physiological balance is created between the left and right halves of the body. In addition to relieving tension from the body, opening vascular collaterals, restoring energy balance, with the help of the third technique, it was possible to eliminate the syndrome of mixed dominants.
Reception the fourth

I.P. - the patient lies on his stomach. His feet dangle over the end of the couch. Sitting at her foot end, I put my thumbs in the middle of the foot on points No. 1 of the kidney channel. Making movements with my body, as in the previous technique, I transferred the kinetic energy of my body through these points to the patient's body. The initial force transmitted to the patient's body was quite significant. After 5-10 minutes, I reduced the applied effort to a minimum. This effect was the final one during the performance of this technique and lasted from 1 to 3 minutes.

The sensations of patients as a result of this technique differed from the sensations obtained after other techniques. Heat appeared in a certain sequence from bottom to top and, first of all, where there was a violation of the vessels (spasmodic vessels, cold areas of the body) due to the expansion of the capillary network. Opening it promotes a rush of blood to the tissues and the appearance of characteristic heat. There is another explanation for this phenomenon. With the blood flow through the open capillaries, oxygen enters the tissues. As a result, local oxidative reactions that occur with the release of heat are intensified.
Reception fifth

I.P. - the patient lies on his back. Sitting on the side of the couch, I placed my thumbs on the trochanter of the patient's femur. By moving my body, I transferred kinetic energy through my thumbs to the patient's body. As a result of the push, the patient's body first deviated to the side, and then returned back. Having caught the final moment of the movement of the patient's body, I again made a push, which led to a rhythmic swaying. This approach has two parts. The first part of the reception is carried out energetically and with a large amplitude. Exposure time up to 20 minutes. The second part is carried out in the same rhythm, but with minimal effort and amplitude. The exposure time is from 1 to 5 minutes. Despite the minimal effort, the patient's sensations are most pronounced during this part of the reception.

There is another version of the reception. It lies in the fact that thumb I placed one hand on the trochanter of the femur, and the finger of the other on the head of the humerus. I recommend using this option when there are difficulties associated with the patient's large weight, pain in the hip joint or lumbar region. I carried out such influences alternately from two sides to synchronize the energy balance of the body.

The rhythmic movement of the patient's body when performing this technique differs from the movements during the techniques described above. This difference lies in the fact that the transfer of the energy of the push is carried out on the side of the body, which oscillates with elements of displacement and twisting. Displacement of the body leads to similar displacements of the internal organs, which is manifested in the improvement of their relationship at the level of the ligamentous apparatus and the normalization of functional activity.

Given the spiral shape of the muscular-ligamentous apparatus, the lateral displacement of the body with the point of application of force in the middle sets the muscles and ligaments in motion, twisting and unwinding them (L. Kadyrova, 1991). As a result of these movements, repeated over a certain period of time, the muscles and ligaments relax. (See diagram on page 172).

The therapeutic effect of this method also extends to bone structures. Taking into account the special (oblique) arrangement of the bone beams, it can be assumed that the torque of the applied force will also have a physiological effect on bone tissue. This is especially true of the long tubular bones of the extremities, in the metaphyses of which there are growth zones. Stimulation of these zones leads to an increase in the length of the limbs and, consequently, the growth of a person. This becomes especially relevant when addressing issues related to growth retardation in children and adolescents.

Muscular spiral. Formation scheme (according to L. Kadyrova)

The presence of chronic tension in the interosseous tendon-membranous bridges between the bones of the lower leg and forearm can create not only a pain symptom, but also pathologically affect the growth of the limbs. The use of this technique, along with others, renders an invaluable service in the elimination of disorders associated with growth retardation. The only thing to keep in mind is the age of the patients. The younger the age, the easier it is to achieve the result. The most promising is the phase of "active entry into the growth of adolescents (11-13 years old).

When performing this technique, relaxation processes also extend to the vascular network, first at the level of the periphery of the body, and then at the level of the main vessels. As a result of such exposure, the pulse slows down, the contractility of the heart increases, and there is an increase in the pulse wave on the peripheral arteries. The frequency of respiratory excursions of the chest decreases, and in parallel the volume of inhaled air increases, which indicates the transition of the body's vital activity to a more economical mode. These changes occur with all the methods described above.

Technique Six: Nirvana

I.P. - the patient is sitting on a chair, his hands are on his hips, his eyes are closed. Standing behind, I placed my hands on the patient's head in such a way that the middle fingers covered the ear canals. This is necessary so that extraneous sounds do not distract the patient during the session. The remaining fingers were located above and below the auricle. I asked the patient to relax and think of something pleasant or to concentrate on some part of the body. Then I deflected the patient's head in different directions. My movements were continuous and ranged from straight to circular. These actions were slow and fluid. The amplitude of movements ranged from a few degrees to maximum values.

In order not to cause negative or painful sensations in the patient, before the appointment, I conducted a preliminary test of the cervical spine, identifying those directions in which the patient felt restriction or pain. When I found them, I applied the methods of manual therapy. If for some reason it was not possible to eliminate the pain and restriction, I carried out this technique, avoiding the appearance of pain. Head movements in this case were carried out only up to the zone of restriction or pain, and the amplitude of movements was minimal.

Practical experience has shown that in the absence of contraindications, the greatest effect occurred when head movements were made with maximum amplitude and minimum speed of movement.

I noticed that most of the patients at the beginning of the procedure began to take over the initiative from me and set the rhythm and amplitude of their movements themselves. In these cases, I gave the initiative to the patient and, without removing my hands, switched from active actions to passive accompaniment of his head. This is physiological and does not contradict methodological rules.

When performing this technique, as a result of monotonous stimulation of the hair cells of the semicircular canals, the effect of adaptation of the balance organs to these movements appears, followed by inhibition of the activity of the cerebral cortex and subsequent relaxation. There are no sensations such as dizziness or nausea. There are no elements of anxiety and fear during this technique, and in some cases, patients got rid of these symptoms with the help of relaxation. All this testifies to the physiological nature of the reception.

The state of patients obtained by performing this technique is the closest to the state of "nirvana" and manifests itself to a greater extent than during the previously described techniques. Quite often, patients noted that after some time from the beginning of the procedure, their thoughts “go somewhere, the head is empty and light, the body is practically not felt. The procedure takes at least half an hour, and it seems to patients that only a few minutes have passed.

In practical Yoga, there are meditation techniques that take a long time to master. The state of “nirvana” gives a general relaxation of the body (moreover, a healthy one, which is the body of a yogi), but does not solve the specific tasks that the doctor faces when treating a sick person.

The techniques I offer allow you to get meditative relaxation for a short time people who have never had a meditation practice before. These techniques are based on a specific physical impact using biologically active points and zones, which is what makes them different from other relaxation techniques, including “cholectic massage. According to modern terminology, these are techniques with “specific effects, indicating the subject impact and the presence of “aftereffect” phenomena. Receptions can follow in the order presented here. They can be used both in a complex of therapeutic measures, completing a treatment session, and independently - in the event of elimination or for prevention. stressful situations. The duration of one reception can be 1 hour or more, until the moment when the previously described specific reactions begin to occur in the body.

Relaxation techniques have always been considered by me as very subtle, personal and claiming a particularly trusting relationship between the patient and the doctor. I consider these techniques a manifestation of art, the art of healing in its highest sense.

“All illnesses are from nerves” - there is a lot of truth in this joke, doctors say. Constant stress lead to a decrease in the body's defenses, and it becomes vulnerable to many diseases. It would be a mistake to think that stress is a modern problem. The life of people a hundred and a thousand years ago was full of problems. The need for relaxation was understood in antiquity: some techniques are more than a thousand years old. Obviously, knowing how to relax is useful to everyone. We bring to your attention 7 effective and simple ways to "reboot" the nervous system.

Relaxing massage is an art that needs to be specially trained and then practiced for several years in order to achieve perfection. But everyone is able to do a simple relaxing massage, moreover, you can do it yourself: with soft massaging movements, walk along each finger in turn, first one, then the other, and then along the earlobes; massage the face with the fingertips in a circular motion, and the scalp with slightly more rigid movements. It's easy and only takes a few minutes.

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Water is the best, most powerful anti-stress agent. Almost all water procedures have a relaxing effect. When a person experiences a strong psycho-emotional stress, he is offered a drink; The best place to relax is by the water…

It is not always possible to go to the sea, but you can almost always take a shower while at home. For a relaxing effect, turn on warm water. If the shower is removable and equipped with a water mode switch, you can do a water massage - it combines the benefits of a conventional massage and water procedures. Even better is relaxing in a warm bath. If it is not possible to take a shower or bath, you should just wash your face or hold your hands in the water for a few minutes to the elbow.

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We attach more value aromas, we make sure that we smell good. Smells are very powerful: they can make the environment unbearable or, conversely, extremely pleasant. Do not underestimate the relaxation possibilities of aromas. But there is a nuance - the individuality of the reaction to smells. It takes some time to figure out which scents—perfumes, essential oils, flowers, and so on—help you relax.

An interesting fact: scientists have found one smell that absolutely everyone likes. It was the aroma of freshly baked bread. If you want to bring an atmosphere of soft goodwill, relaxation and comfort into your home, bake bread or, for example, a pie.

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Yogis say that breathing practices are the most effective means of relaxation. Western researchers agree with the yogis. It is enough to recall the special breathing techniques that are recommended for women in labor. The simplest exercise is counting the breath. You need to count how many breathing movements you make in a minute, focusing on each movement. Another exercise is to take four short breaths, and the fifth longer one for several minutes.

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Art therapy

Many familiar things, having received an unusual name, are perceived as something complex and difficult to access. This is what happened with art therapy: it is not necessarily a session with a psychologist, it is everything that relates to art (art - English “art”), but is done not with the aim of achieving a high artistic result, but with the goal of relaxing in the process. Art therapy is drawing, modeling from clay and plasticine, coloring pictures, cutting with a jigsaw, participating in amateur productions ... There is only one condition: you should like what you are doing, and what does not work should not cause irritation.