The musculoskeletal system in the human body often begins to suffer at a young age - nagging pain in the back appears.
Qigong for the spine will prevent further aggravation of these unpleasant phenomena, and will also strengthen the ligaments and vertebrae of the back, and restore mobility to the body. Healing exercises will significantly ease the manifestations of osteochondrosis, relieve discomfort in the back, and improve its health.
Qigong complex “Xing shen zhuan”
The set of qigong exercises “Xing shen zhuan” is aimed at healing the spine and all joints, improving blood supply to internal organs and the brain, increasing vitality, reducing stress and fatigue.
“The advantage of this complex is that it is entry-level. That is, it does not require special physical training and is suitable for absolutely everyone,” says Li Min, a master of qigong, taijiquan and wushu at the Hedao Center for Chinese Culture.
This gymnastics is especially recommended for scoliosis, osteochondrosis , curvature of posture, as well as high blood pressure, migraines and many other problems. It is good for relaxation and allows you to balance the mind and emotions.
“When doing an exercise on a specific part of the spine or specific joints, direct all your thoughts and energy there. This way you will work out a separate zone as much as possible,” advises Li Min. The master recommends performing movements slowly and smoothly, without jerking, and breathing evenly. It feels like the phase of tension in the body should be replaced by a phase of relaxation.
Principles of gymnastics
Qigong is an effective ancient technique against arthrosis.
It was invented in China more than 7 thousand years ago to restore human health and prolong life. Healing gymnastics has gained great popularity around the world due to the simplicity of the exercises that even older people can perform. Qigong gymnastics is similar to physical therapy, but its complex includes exercises aimed not only at physical tension, but also at relaxation and concentration of internal energy. The methodology covers 4 areas:
- medicinal;
- meditative;
- preventive;
- combat.
A set of exercises can be performed both to prevent diseases and during illness to maintain the functioning of the spine and joints. In addition, therapeutic exercises are aimed at normalizing blood pressure and blood circulation, cleansing blood vessels, increasing immunity, relieving nervous tension, fatigue, and headaches.
Smooth, unhurried movements and uniform breathing relax the muscles, increase their elasticity, and increase tone. The set of exercises does not require physical overexertion from a person. Gymnastics is performed at a comfortable pace with the range of movements that a person is capable of, which leads to a state of complete peace of mind and harmony of body and spirit.
Exercise is suitable for treating many diseases. But what is the effectiveness of qigong gymnastics for the spine and joints? The spine is the core of the entire musculoskeletal system. Without proper joint function, a person would not be able to move at all. They are closely connected with the spine by the work of muscles. Muscle spasms and hypertonicity are important components of any processes occurring in the joints and spine.
Qigong: exercises for the neck
Stand straight, feet shoulder-width apart, hands on your waist. Stretch up with the top of your head, try to stretch and lengthen your spine. Gently lower your chin toward your chest, then move the back of your head back. The first few times, do this movement with a small amplitude to relax the neck muscles. Then increase the amplitude, using the shoulder spine as well. Repeat the movement 9 times.
Stand straight, feet shoulder-width apart, hands on your waist. Reach up with the top of your head, stretch, lengthen your spine. Gently lower your chin toward your chest, as if you were trying to dive, then, stretching your neck, reach behind the top of your head. You should feel like you are drawing a circle with your chin. Repeat 9 times.
From the same starting position, stretch the back of your head as high as possible and slowly draw a figure eight with it, working through all seven vertebrae of the cervical spine. Draw 9 such figure eights.
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Alternative medicine
In modern alternative medicine, there are many effective methods for improving physical health. Some of them are used as a therapeutic method, but many also have a preventive effect. Most alternative methods involve not only the body, but also the spirit, using the internal reserve capabilities of the body to improve health.
To heal the spine, it is not necessary to resort to grueling training or build up a significant muscle corset in the chest and back. Alternative medicine allows you to achieve good results without exhausting training.
The most well-known alternative methods of treating the spine are represented by the following practices:
- kinesiotherapy;
- yoga;
- qigong gymnastics.
And if kinesiotherapy and yoga are widely known and popular methods, then qigong gymnastics in modern realities is a relatively young practical direction in the treatment of spinal diseases. What is she?
Qigong: exercise for hands and fingers
Stand straight, feet shoulder-width apart, arms out to the sides. Raise your fingers up, creating tension in your palms. Without relaxing your palms, squeeze your shoulder blades together and return to the starting position. Repeat 3 times. Keeping tension in your palms, spread your fingers and collect them. Then bring your fingers together, pointing them down. Bend your little finger, ring finger, middle finger and index finger and connect them to your thumb. Open your palms while maintaining tension. Relax your arms in a wave-like motion, as in the previous exercise.
What are drug blockades?
A spinal block is used to relieve pain symptoms. The effect after the procedure lasts about a month. Pain relief allows you to speed up the recovery process - engage in physical therapy without discomfort and take medications without interrupting your usual lifestyle.
The blockade should be carried out only by a neurologist or neurosurgeon with mandatory monitoring of the procedure on the monitor. Before the blockade, the doctor administers local anesthesia; the whole process takes about half an hour. The patient is administered single-component, two-component or multicomponent drugs. The analgesic effect is felt immediately. Blockade is not a treatment method. The manipulation is intended to relieve pain in combination with conservative treatment.
Qigong: exercises for the thoracic spine
Stand straight, feet shoulder-width apart, place your palms on your ribs. Twist your chest relative to your pelvis to the left as far as possible, return to the starting position and repeat the movement to the right. Repeat 3 times.
Stand straight, feet shoulder-width apart, raise your arms in front of you at shoulder level, they should form a circle. While stretching your spine, move your chest to the left and up. When you realize that you have reached the highest possible point, direct your chest to the right and up. You should feel like you are drawing a figure eight with your chest. Repeat 3 times.
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Aerobic exercise of all types has a positive effect on the condition of joints.
If you have problems with your joints, then it makes sense to work out with a personal trainer.
- if, of course, you have such an opportunity. He will select the optimal load for you and the most suitable exercise equipment. This will solve all your problems about where and how much to exercise.
Yoga, Chinese gymnastics and wushu will be useful for strengthening joints.
, as well as many types of massage.
For example - acupressure massage, ice massage for pain, Ayurvedic massage, traction and rubbing techniques
and all relaxation techniques. By the way, the full list of the listed procedures includes eastern traditional physical education.
Qigong: an exercise for the entire spine
Stand straight, feet shoulder-width apart, raise your arms up. Gradually, vertebra by vertebra, lower yourself down until your hands touch the floor. In this exercise, it is important that the arms always reach forward tangentially so that the spine is stretched in a circle. It feels as if your arms and body are hugging a large ball. Remaining in this position, twist your body relative to your pelvis to the left and right.
Then, placing your palms on the floor, try to bring your chest and forehead towards your knees as much as possible and, on the contrary, bend, lifting the top of your head up. After this, rise up smoothly, working each vertebra. At the end of the exercise, make a wave-like movement with your whole body. Repeat 3 times .
Chronic diseases
Chronic diseases are a sign of an unresolved problem, sometimes an unidentified diagnosis. Often such pathologies are evidence of a person’s internal conflict, a reflection of psychological difficulties. It’s not for nothing that the term “psychosomatic illnesses” exists.
Sometimes chronic processes progress due to the fact that a person cannot bring himself to purposefully take care of his health. This is the disadvantage of traditional medicine. All her measures are aimed at obtaining quick results, but she rarely teaches patients to fight for long-term results. This is especially clearly seen in the example of chronic spinal diseases.
Spinal diseases
What diseases most often affect the spine? These are degenerative-dystrophic processes. Initially, they are a reflection of an incorrect lifestyle:
- Poor nutrition. Diets low in calcium lead to premature bone damage. Obesity increases the weight load on the spine, which adversely affects its condition.
- Sedentary lifestyle. The lack of basic physical education in the modern person’s regime leads to weakness of the muscular and ligamentous apparatus of the back. This means that the supporting function of the spinal column deteriorates.
- Harmful working conditions. Monotonous physical activity in the same position, constant work standing or sitting contribute to spinal degeneration.
- Pathological motor stereotypes. They lead to poor posture and the development of increased kyphosis, hyperlordosis, and scoliosis.
What can cure a person with the development of degenerative processes in the spine? Are there alternative therapies for these diseases?
Qigong: exercises for ankle joints
Stand straight, feet shoulder-width apart, hands on your waist. Bend your left knee and lift it until your thigh is parallel to the floor. Stretch the toe, then the heel, repeat 3 times. Then make a circular movement with your foot 3 times to the right and left and repeat everything for the right leg.
Do the same with your leg extended forward.
Perform a set of qigong exercises “Xing Shen Juan” every morning and evening, and your spine will become strong and flexible, your posture will be beautiful, and your joints will be healthy!
Spinal hernia surgery
In case of rupture of the intervertebral disc, deterioration of the patency of the spinal canal, inflammation of the sciatic nerve or severe displacement of the disc, surgical intervention is performed:
If the disc is damaged, an implant is installed. Mostly, the operation gives a positive effect and guarantees a complete recovery. After surgery, the patient should be under the supervision of the attending physician.
Contraindications to medical procedures
“Qigong” for osteochondrosis cannot be performed by old people, during periods of exacerbation, after injuries or operations.
Qigong gymnastics has no contraindications, but in the following conditions you must first consult with your doctor:
- age under 10 and after 60 years;
- postoperative period;
- severe spinal curvature;
- recent serious injuries to the musculoskeletal system;
- segmental instability of the spine.
Practical recommendations
You should start training only in a good mood, having previously tuned in to a positive result. When performing movements, it is necessary to avoid increased stress on the joints. They should be smooth and slow. You should listen to the sensations that arise and focus on those movements that have a beneficial effect on sore joints. Doctors recommend repeating them several times a day. What will help increase the therapeutic effectiveness of Qigong:
- conducting outdoor training;
- classes in loose clothing made of breathable materials;
- eating a few hours before exercise.
It is best to start training in the first half of the day, when the body is sufficiently rested. At this time, the absorption of vital energy generated during movements increases.
