An approximate set of exercises of therapeutic gymnastics for persons suffering from coronary heart disease
Exercise 1.Starting position (I. p.) - sitting on a chair, hands on the knees. Bending hands to the shoulders, squeezing the brushes into a fist - inhale - and. p. - exhale. Repeat 10 - 12 times.
Exercise 2.I. p. - The same. Flexion and extension of the feet. The breath is the same. Repeat 12 - 16 times.
Exercise 3.I. p. - Sitting on a chair, hands on the belt. Raise the right hand up, lower the left and take it back - inhale - and. p. - exhale. Repeat 10 - 12 times.
Exercise 4.I. p. - The same. Walking "sitting", raising his knees high. On 2 - 3 steps - inhale, at 4 - 6 - exhale. Perform within 30 - 40 seconds.
Exercise 5.I. p. - The same. Damage your arms to the sides - inhale, wrap your arms around your chest - an elongated exhalation. Repeat 4 - 5 times.
Exercise 6.I. p. - Sitting on a chair, holding the edge of the chair with your hands, stretch your right leg forward. Alternate change of position of the legs. On 2 - 3 movements - inhale, at 4 - 6 - exhale. Repeat 10 - 12 times.
Exercise 7.I. p. - sitting on a chair, arms on the belt, straight legs are divorced to the sides. Turn to the side to failure with the abdication of the right hand to the right with the palm up - inhale, tilt forward, get the toe of the left leg with the right palm, straighten up - and. p. - elongated exhalation. The same with the left hand. Repeat 6 - 8 times.
Exercise 8.I. p. - Sitting on a chair, hands on the belt. Get up and spread your arms to the sides - inhale - and. p. - elongated exhalation. Repeat 4 - 5 times.
Exercise 9.I. p. - Sitting, holding on to the edge of the chair. Take the straight right leg to the side - inhale, at the expense of 2 - 3 - 4 - and. p. - elongated exhalation. Perform 6-8 times with each foot.
Exercise 10.I. p. - the main stand. Calm walking. On 1 - 2 steps - inhale, on 3 - 4 - an elongated exhalation. Perform within 30 - 40 seconds.
Hurjeen 11.I. p. - Straka, legs shoulder -width apart. Turning the body to the right, spread your arms to the sides with your palms up - inhale - and. p. - elongated exhalation. The same - in the other direction. Repeat 6 - 8 times in each direction.
Exercise 12.I. p. - The same. Raise your hands through the sides up - inhale, lower it through the sides down at the expense of 2 - 3 - 4 - an elongated exhalation. Repeat 4 - 6 times.
Exercise 13.I. p. - The same. Make these same movements with alternate spots of the legs to the sock. Repeat 4 - 6 times.
Exercise 14.I. p. - the main stand. Walking in place, raising his knees high. On 2 - 3 steps - inhale, at 4 - 6 - an elongated exhalation. Perform within 30 - 40 seconds.
Exercise 15.I. p. - The same. Calm walking. Breathing, as in exercise 14. Perform for 30 - 40 seconds.
Exercise 16.I. p. - Standing, holding the back of the chair, the legs are wider than the shoulders. Inhale, at the expense of 2 - 3 - 4, tilt the body forward (straight arms, not lower your head), return to and. p. - elongated exhalation. Repeat 6 - 8 times.
Exercise 17.I. p. - The same. With the turn of the case, the right hand is right to take the right hand with the palm and put the right leg back on the toe - inhale - and. p. - elongated exhalation. The same - in the other direction. Repeat 6 - 8 times.
Exercise 18.I. p. - the main stand. Calm walking. At 2 - 3 steps - inhale, at 4 - 6 - elongated exhalation. Fill in for 40-60 seconds.
Exercise 19.I. p. - Standing the right side to the back of the chair and holding on to it with his right hand, legs shoulder -width apart. Raise your left hand with your palm up, bend - inhale - and. p. - elongated exhalation (at the expense of 2 - 3 - 4). The same (standing with the left side to the back of the chair) - with the right hand. Perform 6-8 times with each hand.
Exercise 20.I. p. - standing, legs shoulder -width apart, holding on to the back of the chair. Inhale, sitting down - an elongated exhalation, return to and. n., Helping yourself with your hands, inhale. Repeat 3 - 4 times.
Exercise 21.I. p. - the main stand. Calm walking around the room. On 2 - 3 steps - inhale, at 4 - 6 - an elongated exhalation. Perform within 40 - 60 seconds.
Exercise 22.I. p. - Standing, arms on the belt, legs shoulder -width apart. Raise the right hand over the side up - inhale - and. p. - elongated exhalation. The same - with the left hand. Do the exercise 4 - 6 times with each hand.
Exercise 23.I. p. - Sitting on a chair, hands on the knees. Put your hands to the sides with your palms up, raise your left leg bent at the knee, grab your knee with your hands and tighten your thigh to your stomach - an elongated breath, return to and. p. - exhale. Do the same with the other foot. Repeat 4 - 8 times with each foot.
Exercise 24.I. p. - The same. Raise your hands up - inhale, lower - an elongated exhalation. Repeat 4 - 6 times.
Exercise 25.I. p. - The same. Circular movements in the ankle joints. For 2 - 3 circles - inhale, on 4 - 6 - an elongated exhalation. Repeat 6 - 8 times in each direction.
Author:
Metadist instructor for physical rehabilitation Shablovskaya M.G.
