Physical exercise for older men. Physical exercise for the elderly

Gymnastics for the elderly can be done both fast and slow. On this page, I offer you both options. Choose the one that best suits your personality and temperament. If you think that this is not enough load for your body, then go to the page "Improving gymnastics for everyone!".

The first version of gymnastics for the elderly

The second version of gymnastics for the elderly

Let's start with the exercises.

The first group of exercises. Neck.

I advise you to perform all exercises in a standing position, placing your feet “shoulder-width apart”. This does not prevent people with insufficient stability from doing it while sitting.

1.1. turning the head to the right and to the left. Make sure your head doesn't tilt back. The movement is done with the chin to the shoulder. The head remains in a straight position and the gaze is directed straight ahead. If you feel that your eyes seem to squint slightly, then this is the first sign of an incorrect movement. Keep your head and neck in a position perpendicular to the floor. The movement is performed 4 times.

1.2. We tilt our heads forward. The back remains upright. The head seems to hang in front of the body, directing the gaze to the toes. Then he calmly returns to his original position.

1.3. We tilt our head back. Having heard that this movement is often not recommended for the elderly, I have to tell you the following: “Approach this movement with caution. If you are not sure that you will stay on your feet and not fall, then it is better to sit down or just skip it, proceeding to the next one. This goes for any exercise. Do exactly as much as your body allows you. ”In general, there is nothing difficult to perform in it, and if you are in good physical shape, then you can easily handle it!

1.4. Head tilt to the right and left. The initial position of the body is saved. The shoulders are deliberately lowered and, as it were, “fixed below”. We tilt our head to the right, as if trying to reach our lowered shoulder with our ear. We return the head to its original position. We repeat in the opposite direction, that is, to the left, lowering the head, as low as possible, to the shoulder. And once again return to the starting position

1.5. The next movement is circular. The head seems to roll over the body. Of course, this is only figuratively speaking. For most people, it does not reach the body. But the desire in motion is to roll your head.

• 1). lowering your shoulders down, tilt your head with your ear to your right shoulder
• 3). we move the head, without raising it, with the ear to the shoulder in the position to the left

The movement is repeated at least 2 times in the rhythm of the music you have chosen.

• 1). Lowering your shoulders down, tilt your head with your ear to your left shoulder
• 2). we move the head in the lower position, that is, without raising, forward
• 3). we move the head, without raising it, with the ear to the shoulder in the position to the right
• 4).we move the head back to the tilted position

The movement is repeated at least 2 times in the rhythm of the music you have chosen.

Second exercise group. Fingers and hand.

2.1. Fingers. There is such an expression "open fingers like a fan." So, we open our fingers with a “fan”. Now we bend only the phalanges of the fingers, without clenching the hand into a fist. Then we unbend our fingers. At the same time, some tension is felt in the hand. The movement is repeated at least 8 times in the rhythm of the music you have chosen.

2.2. The fingers move from the “fan” position to the “in a bunch” position. The phalanges of the fingers do not bend. . The movement is repeated at least 8 times in the rhythm of the music you have chosen.

2.3. The hand gathers into a fist and with a fairly quick movement, almost like a “flash”, they move to the “fan” position. The movement is repeated at least 8 times in the rhythm of the music you have chosen.

2.4. The next movement resembles the “unscrewing” of a light bulb. Imagine that your light bulb has burned out and you need to replace it. We unscrew the burnt out bulb with the help of 8 circular movements with our fingers and, replacing it with a new one, screw it in the opposite direction with the same number of movements. With the correct execution of the exercise, a pleasant tension is felt in the fingers.

The third group of exercises. Wrist.

3.1. With the right hand we grab the left hand near the wrist. This fixes the position of the left hand. Bend the wrist up and down 8 times, right and left 8 times, rotate clockwise 8 times, rotate counterclockwise 8 times.

3.2. With the left hand we grab the right hand near the wrist. This fixes the position of the right hand. Bend the wrist up and down 8 times, right and left 8 times, rotate clockwise 8 times, rotate counterclockwise 8 times.

3.3. We repeat this series simultaneously with both hands without “fixing” the hands. We bend the wrists in the direction up and down 8 times, right and left 8 times, rotating movements clockwise 8 times, rotating movements counterclockwise 8 times.

3.4. Let's do a little stretch. Place your right hand on the back of your left hand. Bend your hands at the wrists so that the right hand is pointing up and the left hand down. In this position, we push our hands towards the center. The feeling of "stretching" should remain a pleasant sipping, and not turn into pain.

3.5. We change hands. Place your left hand on the back of your right hand. Bend your hands at the wrists so that the left hand is pointing up and the right hand is pointing down. In this position, we push our hands towards the center. The sensation of "stretching" should remain a pleasant sipping and not turn into pain.

4th exercise group. Elbows.

Stretch your arms to the sides at shoulder level parallel to the floor. We “fix” the position of the forearm and elbow relative to the body. Movement occurs only in the elbows.

4.1. We bend the arms extended at the elbows. Thus, the hands, describing a semicircle, stop above the shoulders. Then they return to their original position again, describing the upper semicircle. The movement is repeated at least 8 times in the rhythm of the music you have chosen.

4.2. The next movement is a bit unusual in terms of muscle sensations. The fact is that we, leaving the forearms and elbows fixed, describe the lower part of the semicircle with our hands. The direction of the hand when moving should be like a pendulum. The semicircle is perpendicular to the floor. The movement is repeated at least 8 times in the rhythm of the music you have chosen.

4.3. After the first two semicircles, upper and lower, we connect them into one and describe a circle. The elbows should remain in the same place. Rotation occurs at the elbow joint. The forearm actively helps to keep the elbow in a fixed position. We do 4 rotations in one direction and in the other.

4.4. This movement also works the elbow joints, but is usually done to give the arms a little rest before moving on to the next exercise. Starting position: hands down

• 1). extend arms straight forward with palms down
• 3). stretch your arms out in front of you

The movement is repeated at least 4 times in the rhythm of the music you have chosen.

• 1). extend arms straight forward with palms up
• 2). bend the elbows, lowering down; the hands are brought closer to the shoulders
• 3). stretch your arms out in front of you
• 4). lower straight arms down.

The movement is repeated at least 4 times in the rhythm of the music you have chosen.

4.5. This movement for many is one of the most unpleasant sensations. Many perceive it as very painful and prefer not to do it. In fact, the fact is that in everyday life we ​​never use it. It resembles "twisting the arms" in the shoulder joint. We stretch the arm in a straight position at a free height. Having fixed the body as much as possible, we begin to turn, or rather, turn the arm all the way in one direction, and then in the other. The movement is repeated at least 2 times in the rhythm of the music you have chosen. Then we do the same with the other hand. Then we make a movement alternately replacing one hand with the other.

Fifth group of exercises. Shoulders.

5.1. standing position, feet shoulder-width apart, arms freely lowered. Raise your shoulders all the way up, as if trying to reach your ears. With the same zeal, we lower our shoulders down. Here we need to put a little pressure on the shoulders in such a way as to make them work in an unusual direction for us. The movement is repeated at least 4 times in the rhythm of the music you have chosen, after which it is performed with the alternation of the right and left shoulders.

5.2. moving the shoulders back and forth. The movement is performed at the natural level of the shoulders, without raising or lowering them. First, as if we are trying to connect the shoulders to each other in front, and then, we will bring them all the way back, as if we want to connect them from behind behind our back. The movement is repeated at least 4 times in the rhythm of the music of your choice, after which it is performed with alternation.

5.3. circular movements of the shoulders forward:

• 1). bring the shoulders back
• 3). then we translate them forward, as if “connecting” to each other

The movement is repeated at least 4 times in the rhythm of the music of your choice, after which it is performed with alternation. circular movements of the shoulders back:

• 1). move shoulders forward
• 2). move them to the position up "to the ears"
• 3). then we start them back, as if “connecting” to each other
• 4). then we lower it down, so to speak, putting pressure on them, repeat the movement

The movement is repeated at least 4 times in the rhythm of the music of your choice, after which it is performed with alternation.

Sixth group of exercises. Tilts.

6.1. Z the whole body is involved here. The weight of the body freely passes from one leg to another, while moving the hip joint as freely as possible to the left and right. The body, making the tilt to the left and right, observes the correct direction of the tilt. Very often, instead of leaning to the side, we lean forward, almost without realizing the difference. Remember that when leaning to the side, we have a certain sensation of contracting one side and stretching the other. If these sensations are not present, then, most likely, the direction of the slope is not correct. When tilting, as if we are trying to “touch the floor”, well, or at least to the knees. And in general, who can go where. The movement is repeated at least 4 times in the rhythm of the music you have chosen.

6.2. this slope is quite simple to explain. We tilt the body forward, trying to reach the floor with our fingers, then we rise and slightly, as far as the body allows, bend back in the back. Notice I said in the back, not in the neck. You don't have to tilt your head back. Head and eyes are straight ahead. At first, as a rule, many people think that I am “mocking” or “mocking” older people who are engaged in a group. But after a few sessions, you can see the difference. And some admit to being able to do things they haven't done in years, like tying their shoelaces without lifting their foot to a higher surface or support. Don't be afraid of your possibilities! Don't try to go on strike. Do what you can. You yourself will be surprised! The movement is repeated at least 4 times in the rhythm of the music you have chosen.

6.3. circular movements in an incline. We move our body in a circle along all the lower points of the two previous exercises.

• 1). lean to the right
• 2). from position to side without straightening upmove to a forward leaning position
• 3). from the position of tilting forward, without straightening, we move to the position to the side to the left
• 4). from the position to the side to the left, without straightening up, we move to the position of the deflection back.

The movement is repeated at least 4 times in the rhythm of the music you have chosen.

• 1). lean to the left
• 2). from the position to the side, without straightening, we move to the position of the deflection back
• 3). from the position of bending back, without straightening, we move to the position to the side to the right
• 4). from the position to the side to the right, without straightening up, we move to the position of tilting forward.

The movement is repeated at least 4 times in the rhythm of the music you have chosen.

Seventh group of exercises. Hip

This group of movements is for the hip joint. It may not sound very interesting, but, as I noticed, everyone's favorite part of the lesson. It is perceived more as dance than as gymnastics. Starting position standing, feet shoulder width apart. In this movement, unlike the previous ones, we try to “fix” or “fix” the upper body and work only the lower, that is, the hip joint.

7.1. move the hips to the left and right on straight legs 4 times, then bend the knees and perform the same movements to the right and left, but on bent legs.

7.2. We “push” the hip part forward and, “remove” it back. We perform the movement 4 times on straight legs. Then this movement is repeated 4 times on bent legs.

7.3. circular movements of the hip part.

• 1). move the hips to the right
• 2). from the “right” position, move the hips to the “forward” position
• 3). from the “forward” position, move the hips to the “left” position
• 4). from the “left” position, “remove the hips back.

The movement is performed 4 times on straight legs and 4 times on bent legs. Repeat the movement in the opposite direction

• 1). move the hips to the right
• 2). from the “right” position, move the hips to the “back” position
• 3). from the "back" position, move the hips to the "left" position
• 4). from the “left” position “remove the hips to the “forward” position

The movement is performed 4 times on straight legs and 4 times on bent legs.

Eighth group of exercises. Legs.

8.1. Raise and lower your knee in front of you. Try to raise your knee as high as possible, but all the time based on what your body allows you to do. The movement is performed 4 times, after which we immediately move on to another movement, since these two movements must be performed in the same bundle. The next movement, the so-called "throw" of the leg. We straighten the leg at the knee and calmly tear it off the floor, lifting it up. Without stopping at the top, we lower down. The movement is repeated 4 times. Monitor the tension of the working leg in the knee. This small bunch is performed on both legs in a rhythm that is convenient for you.

8.2. raise to the side 4 times the leg bent at the knee, after which we straighten the knee and raise the straight leg 4 times. The direction of the raised leg is very important here. If you think about it, sometimes in life we ​​have to lift our foot forward, but very rarely to the side. That is why, by itself, the leg will not go there. It must be directed and with every movement to follow the right direction. The ligament is performed on both legs in a rhythm convenient for you.

The ninth group of exercises. Feet

9.1. rise on straight legs “on toes”, then calmly lower your heels to the floor. Do the movement 4-8 times, depending on your desire.

9.2. slightly bend your knees. rise “on your toes” on your legs bent at the knees and return to the starting position without straightening your knees. Repeat the movement 4 or 8 times, depending on your desire. If an exercise gives you some muscle pleasure, don't be afraid to do more of it.

Tenth group of exercises. "Cogs"

This group of exercises is called “cogs” by me for a reason. Firstly, because this is the last group in this Gymnastics for the Elderly complex. And, of course, at the end of the lesson, as a rule, many get tired. And the name of the exercise group “cogs” with a diminutive accent (and not “screws”, for example), gives a feeling of lightness to both movement and mood.

Starting position: stand straight, feet shoulder-width apart.

10.1. turn of the head to the right and to the left. Only the head turns. The shoulders remain in the same place where they were in the original position of the body. Be sure to see what is in the direction where you looked. The movement is repeated at least 4 times in the rhythm of the music you have chosen.

10.2. we continue to turn our heads, connecting our shoulders. At the same time, the hips do not participate in the turn, maintaining their original position. The movement is repeated at least 4 times in the rhythm of the music you have chosen.

10.3. continue turning, using the whole body. Only the feet remain motionless. Be sure to see what is in the direction you are facing. The movement is repeated at least 4 times in the rhythm of the music you choose

10. 4. put your hands in a position, as when running, bent at the elbows; hands are gathered into a fist. Legs shoulder width apart. Head and eyes straight ahead. We turn the hip part to the right and left at the fastest pace for your body. Do not overdo it! At the end of the workout, I advise you to take a deep breath, raising your hands through the sides up, and exhale, lowering your hands.

And then smile at your, for someone, maybe the first victory.

As you know, regular exercise is a factor that reduces the risk of developing cardiovascular diseases. According to existing regulations, doctors recommend regular exercise. If you haven't been exercising for a long time, it is useful to familiarize yourself with the general rules. Then classes will bring only benefit and pleasure.

Very useful daily physical activity of moderate intensity lasting at least 30 minutes. You need to force yourself to do the exercises at all costs without any concessions, sometimes overcoming the reluctance to move. This reluctance is associated with a decrease in the mobility of nervous processes in old age, a deterioration in the processes of oxidation and metabolism.

The best time to practice daily hygienic gymnastics is in the morning, immediately after sleep. You should not do gymnastics soon after eating. Between meals and gymnastics, at least 1.5–2 hours should pass. It is also useful to do several exercises in the evening, 1–1.5 hours before going to bed.

Morning gymnastics, in addition to general strengthening of the body, development of mobility and strength, creates a feeling of cheerfulness for the whole day, helps to get involved in work activities faster. Morning exercises should be more intense, with the inclusion of a large number of exercises and repetitions of each exercise.

Evening gymnastics creates the best conditions for relaxation, strengthens sleep, especially for people of mental labor. Evening gymnastics is less intense, performed at a more relaxed pace, with fewer repetitions of each exercise. It can be replaced by a walk in the fresh air.

General rules for performing physical exercises in old age

1. You can not reach exhaustion.

2. The program should be pleasant for you. Don't do what makes you uncomfortable.

3. You should not practice earlier than 2 hours after breakfast and 4 hours after dinner.

4. Do not perform intense exercises before bedtime - it is better to do them no later than 2 hours before bedtime.

5. Empty your bowels and bladder before starting classes.

6. It is most useful to exercise in the fresh air.

7. After intense exercise, it is good to take a shower.

8. Eat and drink should be no earlier than 30-40 minutes after class.

9. Do not give up physical training, let it become one of the main priorities in your daily routine.

Walking is highly effective and beneficial, although it is time consuming. It is available to everyone, including the elderly. The walk is a pleasure, it does not require a special suit, it does not cost additional money, it has a healing effect on the whole body.

Walking is a natural and pleasant activity and does not require the creation of any special conditions: a person can walk anywhere, at any time, alone or in a company. For walking to be healthy, it must be aligned with the principles below.

Walking time (in minutes) per week:

1) 1-3rd week - 15-20;

2) 4-6th week - 20-30;

Distance doesn't really matter, what matters is the length of the walk.

Walk at a pace that suits you. During the first weeks, you should not rush forward.

Walk at a constant and comfortable pace. 100 steps per minute is usually considered a comfortable pace, 120 steps per minute is a fast pace, 140 is a very fast pace. Try to choose a route that way to avoid intersections and busy streets.

Silence promotes good mood. At first, a route without ups and downs is preferable. While walking, you should experience a little effort. If you feel a significant heaviness, a fast and strong pulse, sweat a lot and are tired, it means that you were walking too fast.

Signs of proper walking- this is light sweat, accelerated breathing (but not shortness of breath), slight fatigue, pulse slightly faster than usual, cheerful state of health.

Limit yourself to a light drink (such as a glass of water) before walking, even if you are hungry. Walking reduces the feeling of hunger. Do not start walking earlier than 2 hours after eating.

In no case should you continue walking after a stop caused by dizziness, headache, shortness of breath, pain in the lumbar region, etc. Take a long break and then slowly return home. Go slower next time. Remember that walking should be non-stop.

Daily exercise is essential for the elderly. It should firmly enter into everyday life, become an integral part of the whole way of life.

It is very important to choose the right exercises for daily gymnastics. These exercises should be simple and accessible to the forces of the practitioner and at the same time sufficiently influence the strengthening of the activity of various organs. For the elderly, it is also very important that the exercises contribute to the development of correct posture, maintaining the flexibility and mobility of the spine, which weaken with age.

When exercising, do not forget about proper breathing. In old age, in connection with a decrease in oxidative processes, the setting of breathing becomes especially important. The breath should be full, calm, mainly through the nose. Exhalation is slightly stronger and longer than inhalation. Avoid rapid short breathing, straining and holding your breath.

A set of exercises for the elderly

Do exercises daily. Do the exercises carefully, repeating each movement 5-10 times, do not hold your breath. Repeat the set of exercises 2-3 times a day.

To exercise in a prone position, you need to lie on your back in a comfortable position and put a pillow under your head. Do your exercises carefully. Try to maintain a natural breathing rhythm during exercise. Take breaks if necessary. Remember that daily gymnastics will achieve the best result.

1. Raise your straight leg up, then slowly lower it down. Do the same exercise with the other leg.

2. Rotate your knees bent to the left and right. Do the exercise slowly.

3. Rotate and lift your upper body alternately to the left and right.

4. Take one arm back and behind your head, then slowly return to the starting position. Do the same exercise with the other hand.

6. Raise the pelvis up, then slowly lower it.

7. Rotate your feet like a bicycle, at the right speed. Bend and unbend at the same time the legs at the ankles. Don't forget to pause.

8. Focus on the condition of the muscles of the hips and back. Raise your upper body by bending at the waist.

9. Lying on your side, lift your straight leg up. Do the same exercise with the other leg.

10. In a sitting position, transfer body weight from one buttock to another. Use a support if necessary.

11. Breathe evenly. While inhaling, try to straighten up.

For implementation sitting exercises , sit on a chair in a comfortable position, keep your back straight. Rest your feet on the floor. Do your exercises carefully. Don't hold your breath. Repeat each exercise several times. Do gymnastics daily.

1. Cheerfully "march" with your feet, moving your hands to the beat.

2. Swing in a chair in a waltz rhythm to the right and left, transferring weight from one buttock to another.

3. Raise your shoulders up and then down.

4. Raise your feet in turn on your toes and heels.

5. Touch the elbow of the right hand to the left knee, then the elbow of the left hand to the right knee.

6. Fold your hands on your stomach without pressing on it. Inflate the stomach, then pull it in, working the muscles. Repeat the exercise several times.

7. Lean on the back of a chair, take one leg back. Raise your leg without bending it at the knee.

8. Make a circular motion with each hand in turn from the forehead to the back of the head.

9. Stretch one leg forward, bending at the ankle, hold for a short while. Do the same exercise with the other leg.

10. Take a deep breath and straighten your back. Lean forward as you exhale. Repeat the exercise 2 times. Then straighten up.

11. In the morning and evening in bed: lying on your back, bend your knees and alternately raise and lower them.

You abuse sports, if after a workout you want to take a nap, you feel tired until the end of the day, your muscles hurt.

Everyone knows the axiom “movement is life”. Indeed, in order to live, one must constantly move at any age. The issue of movement for pensioners is especially acute: you don’t have to go to work, you can watch all the series in a row and there are many reasons not to get up from the couch: there are a lot of sores. However, one must move in order to live qualitatively, to have a clear mind,. And it doesn’t have to be a set of any physical exercises. But wellness does not hurt at all.

The main problem of older people is the feeling of their uselessness in society. It is important during this period to find supporters for yourself, do what you love, master a computer, communicate on social networks. It is worth starting to do morning exercises. It will cheer up, vitality, give optimism and cheerfulness for the whole day.
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What will you get?

Awakening in the morning is the transition from a sleepy state to active activity. The whole organism must switch to a new mode. At a young age, this transition occurs quickly within a few minutes. With age, this transition is stretched over time, which negatively affects the state of internal organs.

In order for the organs to wake up faster and start working in the daytime mode, morning exercises are needed. Its purpose is to activate the nervous system by transmitting impulses from the muscles to the brain. The more muscles involved in the morning warm-up, the faster the transition will occur. Therefore, in gymnastics for those over 50, exercises are selected that stimulate all processes in the body. These exercises will help strengthen and maintain the mobility of the ligaments and joints, maintain a beautiful posture, make up for the lack of movement, increasing muscle tone.

Conditions for gymnastics

In order for the intestines to start working and remove toxins and toxins, you need to drink a glass of warm water.

Ventilate the room before gymnastics to saturate the cells with oxygen.

Do not overdo it, you should get joy and, not fatigue and a desire to lie down again.

Clothing should be comfortable.

Practice calm breathing.

After class, it is good to take water procedures.

Morning exercises for the elderly

This complex should cover all muscle groups.

1. Sitting on a chair, look down, up, right, left, then make a few rotational movements with your eyes. Perform all movements first with raised and then lowered eyelids. Movement should not be abrupt. After the end of the exercise, in a circular motion of the fingers, it is easy to stroke the eyes, and then blink them.
2. And now, without changing the position 10 times, strongly squeeze the eyelids.
3. In a sitting position, slowly turn your head 5-6 times to the sides, fixing your eyes on a certain point.
4. IP (starting position) standing, feet shoulder-width apart, arms along the body. Inhale, put your foot back on the toe, arms up and bend. Exhale - IP. Now do the same with the other leg. Repeat 5-6 times.
5. IP - legs wider than shoulders, arms in front. Inhale, turn the torso to the side, arms to the sides too. Exhale - IP. Repeat on the other side.
6. IP - standing, spread your legs wide, hands on your belt. When inhaling - swing to the side with the foot, exhaling - IP. And now move to the other side. Repeat 5-6 times.
7. IP - standing. Perform swings back alternately with your legs.
8. IP - standing, arms bent to the shoulders. When inhaling, bend in the back, spreading your arms to the sides. Exhale - IP.
9. Get on all fours. Inhale - straighten your left leg, do not bend your arms. Exhale - IP. Do the same with the right leg.
10. Lying on blue, arms and legs spread apart. Inhale - turn around so that you clap your right palm on your left. Exhale - IP. Now run on the other side. Repeat several times.
11. IP - standing. Step in place with your hips high.
12. This morning exercise will help the body wake up faster. You need to do it in any form, without rushing. Do all exercises smoothly and without straining. It is important to control your breathing. You can adjust the complex and add exercises as you wish.

We hope that the exercises will give you pleasure and energize you for the whole day.

The benefits of walking

Of course, during the day you need to choose the time and walk in the fresh air. It is necessary to walk at any age in winter and summer, regardless of the weather. The walk should last at least an hour. Useful walking at a fast pace.

What is the benefit of walking?

Firstly, an excellent load on the muscles of the neck, back, lower back, the activity of internal organs is activated, the blood supply to the body improves, oxygenation of tissues and all cells occurs, metabolism increases, immunity increases. Walking helps to improve the functioning of the digestive system, cope with constipation. In a word, walking increases vitality, reduces fatigue syndrome, improves mood, is good.

Combining morning exercises for the elderly with intensive walking, you will significantly improve the quality of life. It is important to increase the load in training. But be careful, everything is good in moderation!

Remember that gymnastics can be done by everyone: at any age and disease. Health to you!

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Every Monday at AiF Health - a new set of exercises for beauty and health. This week - 21 exercises for middle-aged and older people.

The task of gymnastics is to adapt the body to everyday stress, regulate the work of the cardiovascular, autonomic, neuromuscular systems, strengthen the musculoskeletal system, and create a good mood for middle-aged and older people.

All exercises must be performed with a smile and to the music.

Breathing exercise.

Starting position (s.p.) - standing, feet shoulder-width apart, arms freely lowered. We raise our hands through the sides up, inhale through the nose, lower our hands - exhale through the mouth. The diaphragm works, the shoulder blades are reduced and divorced. We repeat the exercise 3 times. Every time we get up from a chair, we do this exercise again. We do it with a smile and don't stress.

2. Shoulder rotation

I. p. - standing, legs slightly wider than shoulders, hands to shoulders. Rotational movements in the shoulder joint forward and backward. 4 turns forward, 4 back. We repeat 5-7 times.

Everyone regulates the volume and intensity of the exercise performed by himself. If you are under 62, you can do more repetitions.

4. Warm up for the knee joints

I.p.- standing, legs wider than shoulders, slightly crouched, hands on knees, keep your back straight.

We bring our knees together, we breed at the expense of one-two-three-four. 3 repetitions. Finished the exercise - sat down on a chair.

6. Forward bends

I. p. - standing, legs slightly wider than shoulders, arms lowered. We do 2 springy slopes for each leg. At the expense of 1-4 we lean forward, then to one leg, at the expense of 5-8 - forward, to the other leg. Straightened up, hands on the belt, slightly bent back. You don't have to tilt your head.

When bending over, do not force yourself to reach the floor. The knees can be bent. Those who can only do 3-4 reps can stop there, those who can do more, do 6-7 reps.

7. Exercise "Swimming"

I. p. - standing, legs slightly wider than shoulders, arms lowered. "Swim" crawl. On the count from 1 to 4, the hands go forward, then back. The range of motion should be maximum. When the body has been kneaded by the previous exercises, this is done easily. The upper shoulder girdle receives the load.

9. "Boxing match"

I. p. - standing, in the hands - small dumbbells or half-liter plastic bottles of water.

We stand in a boxing stance, the body does not bend either forward or backward, legs shoulder-width apart, stretch the right arm forward, the left bent and behind the right. The exercise is carried out at different speeds. The first round is reconnaissance in combat. On the count from 1 to 8, we throw one or the other hand forward, do 3 repetitions, the second round - a little faster, on the count from 1 to 8, three repetitions. And the final round is the shortest and most effective: very quickly we throw out hands to the count of up to 1 to 7, the eighth blow with a swing is a knockout. We won, now we can rest a little.

10. Sipping

I.p. - sitting on a chair. We take a children's ball in the form of a hedgehog, but you can perform the exercise without it. (The exercise is more difficult to perform with the ball.) Hands with the ball - in the lock, pull them forward, turn the palms outward, stretch until a crunch. Hands, bending at the elbows, on themselves, the hands turn inward, we straighten the arms at the elbows - the hands outward. We perform on the account from 1 to 8. We do 5-6 repetitions. After the end of the exercise, twist the brushes closed in the lock to the left and right.

Breathing exercise.

11. Exercise with an expander

(A rubber expander is sold at any pharmacy.) I. p. - standing, legs slightly wider than shoulders. We raise our hands up, stretch the expander, wind it up behind the head, release our hands - the expander is in front of the head. We perform on the account from 1 to 8. All the muscles of the upper shoulder girdle participate in this exercise. The load is regulated by layers of rubber in the expander: the fewer layers, the less our effort.

12. Pulling the knees to the chest

I.p. - sitting on a chair. (This exercise is best done on an empty stomach.) Hands on your knees. We bend the right knee, pull it to the chest, hold it with the hand for 2 seconds, lower the leg. We perform the exercise on the account from 1 to 8. The same with the left knee. We do 8-12 repetitions. This exercise removes the stomach.

Breathing exercise.

14. Retraction and rotation of the feet

I. p. - sitting. We take off our shoes. We stretch our legs and hold the canopy. Hold on to the back of a chair. Pull the toes of the feet towards you, pull them away from you. We do not lower our legs. We make an effort. We do 6-8 repetitions, and then circular rotations with the feet inward, then outward.

Breathing exercise.

15. Lunges with twist

I. p. - standing, leaning on the back of a chair. We take a step forward with the right foot, squat, bend the knee, the left leg is extended back and rests on the floor. Then turn, change legs and arms, all the time we lean on the back of the chair. Second hand on the belt. This helps keep your back straight. The body is perpendicular to the floor, do not slouch, do not bend. One, two - turn, three-four - turn. We repeat 6-8 times.

16. Push-ups from the back of a chair

I. p. - standing, facing the back of the chair. We bend-unbend the arms at the elbow joint under the weight of our own body. The back and legs are on the same straight line. We rest on the floor with toes. When young people push up from the floor, they should lift 80% of their weight. It is difficult for older people. From a chair, they lift 18-20 kg at most.

This exercise must be performed carefully and briefly. Someone in the past could have had a fracture, someone had weak hands.

We count from 1 to 8. We make one call.

17. Self-massage

I.p. - sitting, legs slightly apart, hands on knees. With your fingertips, applying a little effort, massage the back of the head in a circular motion. We rise above - to the parietal region. Then we massage the forehead above the eyebrows - from the center to the temples. We go down a little lower - to the superciliary arches. We stroke the face from the nose to the temples. Gently rub whiskey in circular motions. Massage the nose with two or three fingers. We go from the wings to the bridge of the nose. Then massage the cheeks and chin in circular motions. And now - light pats under the chin. Let's move on to the foot massage. The most important thing is that we ourselves regulate what efforts we will make.

We massage the calf muscles with both hands from the bottom up, rise higher, slightly raise the thigh and massage the muscles of the back of the thigh. Also the other leg. Then lightly hit the muscles with the edge of the palm. We do everything with a smile.

18. Tilts to the knee

I.p. - sitting on a chair. Cross your legs so that the ankle of one leg is pressed against the knee of the other, holding the leg with your hands. Slowly bend over and hold this position for a few seconds. We change legs. We repeat the slopes 2 times. Now we have the muscles of the back and pelvis working. You may feel tension in your lower back.

Breathing exercise.

20. Walking on straight legs

I. p. - standing, legs slightly wider than shoulders. Hands behind the back, bent at the elbows, hands at the waist. We rise on toes and slightly set aside one leg to the side. This is how penguins walk at the South Pole. We perform the exercise on the account from 1 to 8. We do 6-8 repetitions.

21. Relax

In conclusion - take a pose that will allow you to completely relax. I. p. - sitting on a chair. The legs are extended, the arms hang relaxed, we tilt our head forward, we sit like this for 30-40 seconds, listen to music and relax.

Note: Charging takes approximately half an hour. If you are under 65, you can do it longer - up to 40-45 minutes. People over 70 do not recommend doing it for more than half an hour. After 75 years, it is enough to work out for 25 minutes. After charging, it is good to take a contrast shower.

Our reference

Pavel G. Smolyansky- athletics coach, worked with the Russian national athletics team and the national team of the Republic of Guatemala. In Russia, his students became champions of the Russian Federation 11 times in middle and long distance running, three times they won European Cups among sports clubs. In Guatemala, they set 23 national records.

Pavel Grigorievich created his own set of exercises for middle-aged and older people. Every Saturday from 11 am to 12 noon, he conducts adaptive gymnastics at the All-Russian Exhibition Center in pavilion No. 5.

Professor G. I. Krasnoselsky

Forms of Chinese National Gymnastics

The widespread use of national hygienic gymnastics in the People's Republic of China is organically associated with traditional medicine, which still plays an important role in the healthcare system of modern China.

Gymnastics is widely used in the medical practice of folk doctors, and in the treatment of certain diseases of the cardiovascular system and nervous diseases, as well as diseases of the gastrointestinal tract, it occupies no less place than drug therapy. Especially in a large volume, gymnastics is prescribed during the recovery period.

Great importance is attached to gymnastics in the prevention of disorders and disorders associated with old age; in these cases, in fact, gymnastics is the main therapeutic and prophylactic factor.

Folk doctors (mostly elderly people) usually do gymnastics regularly in the mornings and afternoons. They prescribe gymnastics not only for the treatment of diseases, but also for the elimination of certain defects in physical development (physical weakness, posture defects, etc.).

In addition to the ancient Chinese hygienic gymnastics of the do-in system, usually done in the morning while sitting in bed (25 of these exercises are described in the last chapter), two more forms of national gymnastics have survived in China to date. Their common name is wushu, but each of these forms has its own name. The first - solin, or external - is of a pronounced military-applied character. Some of its techniques are borrowed by other peoples, in particular the Japanese, in the jiu-jitsu gymnastics system.

This type of gymnastics (solin), consisting of a complex of imitation of wrestling techniques, exercises with a spear, sword, shield, as well as exercises of the nature of defense and attack - jerks, pushes, jumps, etc., is an excellent means of general physical training of young people, developing in her a number of valuable physical qualities (dexterity, speed, endurance, strength).

The second form of ancient Chinese gymnastics that has survived to this day is called tai chi, or the mian ch'uan style; its other name is internal. Tai-ji gymnastics has a pronounced hygienic and health-improving character.

The terms "external" and "internal", according to the explanation of some folk doctors, should be associated with the nature of the performance of solin and tai-ji gymnastics exercises. In solin gymnastics, all movements are performed with the maximum tension of all muscles, the “outer shell” of the human body (skeleton, muscles, etc.) is being exercised, as it were; in tai-ji gymnastics, all movements are carried out with some relaxation of all muscles and "primarily internal organs are exposed to motor influences."

It is clear that such an “explanation” is not physiologically justified enough, but to some extent it explains the nature of the performance of solin and tai-ji gymnastics, which are largely similar in form of movements, but different in the nature of execution.

According to the authorities of Chinese folk medicine, in tai chi gymnastics, the muscles and joints should be soft, the stomach and chest should not be tense, which makes it possible for the practitioner to breathe easily and deeply, not to stop, not hold his breath, “breathe easily and freely with the stomach.” Semi-relaxed muscles create an opportunity for a better effect of exercises on the movement of blood in the internal organs, and eliminate blood stasis. Semi-relaxed muscles and joints make it possible to perform exercises painlessly, which is essential for certain diseases of the joints and peripheral nervous system.

If in solin gymnastics each element of the motor complex is clearly delimited from the previous one by a short shutter speed, pause (1/2-1 second) and the transition to the next position of the limb or body is done quickly, jerkily, jerkily, then in tai chi gymnastics, on the contrary, between individual motor elements do not have clear delimiting pauses, one movement, as it were, imperceptibly passes into another; the nature of the movements is not sharp, not jerky, but slow, smooth, rounded; the whole complex of movements resembles a kind of slow, plastic dance. This softness of movement is also emphasized by semi-relaxed joints and muscles.

Some folk doctors compare tai-ji gymnastics with "a slow, calm, smooth flow of a river", while salt gymnastics is "a fast, rapid river with a rocky bed."

Characteristic of tai-ji gymnastics is the constancy of continuous movements carried out simultaneously by the upper and lower limbs, as well as the muscles of the body; especially a lot of movement is carried out by both upper limbs; the center of gravity of the body is almost continuously transferred from one leg to the other, which eliminates the element of static tension in the lower extremities. In both systems of gymnastics there are no exercises of a symmetrical nature; for example, if the right arm is bent at the elbow joint, then the left arm is moved to the side at the same time. If the student squats on the left leg, then the right one is simultaneously retracted forward.

The hands of both hands in solin gymnastics should always be tightly clenched into fists, or the outstretched fingers of the hand should be tightly clenched, and the thumbs should be bent as much as possible and pressed to the palm. In tai-ji gymnastics, the hands of both hands should be slightly relaxed, all fingers spread apart, half-bent and also slightly relaxed.

Solin and tai-ji gymnastics should be attributed to movements of a complex coordination nature with the simultaneous participation of many joints and large muscle groups in the motor act, which undoubtedly causes great physiological changes in the human body.

In tai-ji gymnastics, the nature of physiological changes in the body is weaker only because elements of significant muscle effort and tension are excluded. Observations of people who regularly engage in this gymnastics allow us to conclude that it has a positive effect on the state of health, on the activity of many human systems and organs. There is good mobility of the chest in people involved in tai chi gymnastics. It is known that good mobility of the chest improves breathing, i.e., increases ventilation of the lungs and increases the supply of oxygen to the body, and also has a direct positive effect on the blood supply to the heart muscle, which significantly increases its performance.

Regular tai chi exercises have a positive effect on the activity of the gastrointestinal tract, improve metabolism.

The complex coordination nature of the movements of this gymnastics requires concentration of attention on the exercises being performed, which undoubtedly entails an increase in the tone of the central nervous system. The different nature of movements, constant and rapid changes in position, regular fluctuations in the states of tension and relaxation of large muscle groups improve the nature of the flow of basic processes in the higher parts of the central nervous system. It is known that in old age some lethargy, inertness of the main processes in the cerebral cortex of the brain is often observed, and stimulation of these processes by means of gymnastics should help improve the regulatory function of the central nervous system.

Tai-ji gymnastics provides for a different physiological load depending on the age and state of health of the practitioner. This is achieved by different duration of the session (from 10 minutes to 1 hour), the number of motor elements (from 8-10 exercises to 100 or more), the number of repetitions of the entire cycle of movements (one, five times, etc.), the pace of movements ( very slow or medium pace), the magnitude of the amplitude of each movement.

The costume of the trainee is ordinary, sports: shorts, T-shirt. The suit should be free, without restrictive belts, without suspenders. It is better to wear light, wide trousers with loose rubber and a wide shirt without a belt; you can also practice in a light nightgown. The room must be pre-ventilated; it is better to do gymnastics in the open air, as well as on the veranda, balcony (if the temperature allows). The number of repetitions of each exercise, the duration of the session, the pace of movements, their amplitude should be set depending on the age and health of those involved. We recommend setting the duration of the entire session to 10 minutes at first, and then gradually increase it to 30 minutes. Between individual exercises, pauses should be made for rest lasting from 10-15 to 30-40 seconds or more, depending on the age and state of health of the student. During pauses for rest, you should slowly walk around the room (in the yard or garden); Elderly people can take a rest break while sitting on a stool. Breathing in all cases, as already mentioned above, is free, without delay, without straining, full, deep, mainly with the stomach; The most suitable and comfortable breathing rhythm is selected individually by each student.

At the beginning of classes, each exercise can be repeated 2-3 times, and subsequently 10-15 times or more. Classes should be carried out 2 times a day.

After a session of gymnastics, water procedures are useful, especially in the morning (washing with cold water up to the waist, rubbing, showering up to the waist with a soft shower hose, etc.). After a session of gymnastics done in the afternoon, a 30-40-minute walk in the fresh air is useful. In case of malaise, severe weakness, fever, gymnastics sessions should be temporarily stopped and resumed only with the permission of the doctor.

Description of exercises of gymnastics of the tai-chi system

Exercise 1

Initial position: standing on slightly apart and half-bent legs; the arms are bent at the elbows and put forward, the palms are open, turned towards each other, the fingers are spread apart; head slightly lowered (Fig. 1a).

Performing the exercise: alternate swinging of the torso to the sides with the transfer of the center of gravity of the body from one leg to the other, with simultaneous slow, smooth abduction of one arm in the opposite direction (imitation of repulsion by the palm from an imaginary wall). The second hand makes a smooth, rotational movement in the hand, gradually turning the palm up, as if serving an imaginary dish (Fig. 1b). The movement is repeated rhythmically in one direction or the other. You can move your hand both in the direction of the inclination of the body, and in the opposite direction (Fig. 1c).

Exercise 2

Initial position: standing on slightly apart and half-bent legs; arms are bent at the elbows, slightly spread apart and stretched forward, the hands are unbent, turned palms down, fingers apart; the head is half lowered (Fig. 2a).

Performing the exercise: helical, slow rotation of the body in both directions with the simultaneous smooth movement of both hands behind the back, in the direction of rotation. Rotation occurs predominantly in the lumbar region and resembles the movements of a scythe (Figs. 2b and 2c).

Exercise 3

Initial position: standing on slightly apart and half-bent legs; the arms are bent at the elbows and spread apart, the hands are at shoulder level, the fingers are clenched into a fist, the index fingers are straightened (Fig. 3a).

Performing the exercise: alternating lifting of a half-bent, relaxed leg with a simultaneous rise of the half-bent, half-relaxed arm of the same name. The rising hand, as it were, pulls the leg of the same name behind it; it is, as it were, connected with the leg by an imaginary thread. When the hand is raised upward, the palms, gradually rotating outward, open, turning upward, the fingers spread apart (Fig. 3b and 3c).

Exercise 4

Initial position: standing on slightly apart and half-bent legs; arms bent at the elbows, slightly apart and raised to shoulder level, palms facing down, fingers spread apart; head slightly lowered (Fig. 4a).

Performing the exercise: simultaneous stretching of both arms to the side, up and slightly back with simultaneous rotation of the torso in the same direction and straightening and stretching of the legs. Try to reach with your fingers to the maximum possible point, located at the top, to the side and slightly behind. The movement is carried out first in one direction, then in the other direction (Fig. 4b and 4c).

Exercise 5

Initial position: standing on slightly apart and half-bent legs; the body is relaxed and slightly bent at the waist; head down; the arms are relaxed and hang like whips along the body (Fig. 5a).

Performing the exercise: alternating lifting of a semi-relaxed leg, bent at the knee, with a simultaneous lifting of the relaxed arm of the same name. A relaxed, hanging hand rises to the level of the head, followed by a bent, relaxed leg of the same name. Between the rising hand and the knee there is, as it were, a connecting thread. During the lifting of the arm and leg, the head leans back slightly (Figs. 5b and 5c).

Exercise 6

Initial position: standing on spread and bent legs; the arms are bent at the elbows, set forward, the hands are at the level of the abdomen, the palms are turned downwards, the fingers are spread apart; head slightly lowered (Fig. 6a).

Performing the exercise: bending the torso slightly forward and to the sides while simultaneously stretching the straightened leg, retracting the pelvis to the opposite side and reaching with both hands the area of ​​the knee of the extended leg. The head turns towards the outstretched leg. The movement is repeated alternately on both sides (Fig. 6b and 6c).

Exercise 7

Initial position: standing on a half-bent right leg, leaning back, the left leg is straightened; the arms are bent at the elbows, the hands are pressed to the shoulders, the palms are open outwards, the fingers are slightly apart (Fig. 7a).

Performing the exercise: swinging of the body, followed by transferring the center of gravity of the body forward to the opposite leg (forward lunge). In the phase of movement, lower the hands to the level of the abdomen, turning the palms up, and slowly, smoothly lunge forward, gradually transferring the center of gravity of the body from the right foot to the left. During a lunge forward, the arms bent at the elbows are simultaneously brought forward and rotated gradually during the movement with the palms outward. “Pushing off” with your palms from an imaginary wall, lean back and gradually transfer the center of gravity of the body back to the right leg and do the reverse cycle of movements with your hands to the starting position. Put your left foot to the right, take the starting position. Then repeat the cycle of these movements, but lean back not on the right, but on the left leg, and lunge forward on the right leg (Fig. 7b and 7c).

Exercise 8

Initial position: standing on bent and slightly apart legs; arms bent at the elbows, slightly forward, palms down, fingers spread apart; head slightly lowered (Fig. 8a).

Performing the exercise: circular rotation in the horizontal plane of the pelvis and abdomen with simultaneous circular rotation in the same plane, but in the opposite direction, of both hands. Both semi-relaxed hands, put forward, describe slow circles in a horizontal plane (parallel to the floor); the pelvis and abdomen simultaneously describe slow circles in the same plane, but in the opposite direction. The direction of rotation of the arms and pelvis should be alternated: 6-8 circles in one direction and 6-8 circles in the opposite direction. Due to some difficulty in coordinating this exercise (the opposite direction of rotation of the arms and pelvis), it is recommended to learn this exercise separately at first, i.e., first rotate only one pelvis and only one hand, and then combine these two elements into one, fused (Fig. 8b and 8c).

Exercise 9

Initial position: standing on legs bent and spread apart; both arms are half-bent at the elbows, slightly spread apart, the elbows are raised, the hands are weakly clenched into fists, the ends of the index fingers touch each other; the head is half lowered (Fig. 9a).

Performing the exercise: swinging the joined hands to the sides and up with simultaneous squatting and subsequent straightening of the legs. Semi-relaxed hands, connected by the ends of the index fingers, With the elbows laid aside and slightly forward, swing the pendulum in one direction or the other. When the joined hands pass the center of the described arc, i.e., are at the point closest to the floor, perform the deepest possible squat on both legs. At the moment of maximum throwing of the arms to the sides and upwards, the legs are straightened (Fig. 9b and 9c).

Exercise 10

Initial position: standing on bent and legs apart; arms spread apart, slightly bent and relaxed, palms facing up, fingers spread and half bent; the head is turned in the direction of the intended turn (Fig. 10a).

Performing the exercise: alternating lunges to the sides with the same rotation (turn) of the body by 180 °. When tilting the torso to the side, for example to the left, gradually transfer the center of gravity of the body to the left leg, then take a wide step (lunge) and rotational movement to the left side with the right foot, while simultaneously rotating the body around the vertical axis and throwing the right arm forward. The position of the body by the end of the cycle turns out to be rotated by 180° compared to the initial one.

“Pushing off” with the right hand from an imaginary wall and making a rotational movement with the torso and arms in the opposite direction, take the starting position and make a similar lunge in the opposite direction with the other leg (Fig. 10b and 10c).

Exercise 11

Initial position: sitting on a stool with legs apart and bending forward as much as possible (expiratory phase); both arms are half-bent at the elbows, slightly spread apart, the hands are weakly clenched into fists, the index fingers are extended (Fig. 11a).

Performing the exercise: while taking a deep breath, at the same time slowly straighten up, turn slightly to the side, spreading your arms to both sides and raising your bent leg to a position parallel to the floor and slightly higher. When spreading the arms to the sides, the palms gradually open, both palms turn outward. Take the starting position (bend) and repeat the exercise with the rise of the other leg, slightly turn to the other side (Fig. 11b and 11c).

After the exercises, get up from the stool and slowly, for 3-5 minutes, walk around the room (garden, veranda), making breathing movements of medium depth.

Hygienic gymnastics system do-in

The costume of those involved is the same as for tai chi gymnastics.

The room must be pre-ventilated. The number of repetitions of exercises, their duration, the pace of movements and amplitude can be individualized depending on the age and health of the student.

The proposed exercises are suitable for both men and women. All exercises, with the exception of No. 24 and 25, are performed in the starting position sitting on the bed, legs crossed in the east. For persons with excessive deposition of fat on the abdomen, this starting position is somewhat difficult; in such cases, the legs are either slightly extended forward (half-bent), or the starting position changes (a sitting position is taken on a chair or stool with legs slightly apart). Breathing in all cases - arbitrary, without delay. Exercises can be repeated in whole or in part in the afternoon, after daytime sleep or rest.

The described exercises are a complex of hygienic movements for all muscle groups in combination with self-massage.

A feature of Chinese gymnastics, used for hygienic and therapeutic purposes, is its wide combination with self-massage techniques. In some cases, it is even difficult to separate massaging manipulations from purely gymnastic movements in the complex of movements of this gymnastics, since in self-massage techniques, large muscle groups of the upper and even lower extremities are simultaneously brought into active action (contractions); the muscles of the trunk do not remain at rest either. In a relatively relaxed state, only the massaged muscle group remains.

The value of exercises lies in the fact that they are not complex in their structure, do not cause a great physiological load, and can be easily individualized. At the same time, these exercises are quite dynamic. During self-massage movements, relatively large muscle groups are involved in the work, although the amplitude of these movements is small. In addition, it is known that self-massage increases the rate of blood and lymph flow, improves metabolism, and has a positive effect on the nervous regulatory centers.

The movements of self-massage of the ears, face, blows-claps on the face, head, exercises for the eyes, etc. are very peculiar. The nature of these movements undoubtedly helps to increase the tone of the central nervous system, which is somewhat reduced after sleep.

A similar physiological effect is achieved by exercises No. 2, 7, 8, 12. Exercises No. 3, 4, 5 and 18 prepare the digestive organs for work, No. 18, 21 and 22 improve blood circulation in the abdominal cavity, eliminate congestion in this zone, which may be a factor in the prevention of hemorrhoids.

Exercise 1

Sit quietly with your legs crossed, hands on your knees, eyes half closed. Take 15-20 deep breaths and extended exhalations, pulling in the stomach when exhaling and protruding when inhaling. The exercise can be done while sitting on a chair or stool, legs slightly apart, hands on knees (Fig. 12).

Exercise 2

Ear massage. Rub the auricles with your thumbs and forefingers, and then with your palms. When holding the palms down, the auricles are bent down, when held with the palms up, the auricles take their usual position. Do 20 rubbing of the ears with the fingers and 20 rubbing with the palms (Fig. 13).

Exercise 3

Clenching of the teeth of the upper and lower jaws. Clench your teeth tightly 20-30 times, then tap your teeth 30-40 times.

Exercise 4

Circular movement of the tongue along the front surface of the teeth of the upper and lower jaws - 20 times in one direction and 20 times in the other direction. The saliva produced during this should be swallowed.

Exercise 5

Bloating cheeks. Perform 30-40 cheek puffs at an average pace.

Exercise 6

Self-massage of the side walls of the nose. With the back of the second phalanges of the thumbs, stroke the side walls of the nose. Movements begin at the bridge of the nose, carry out to the corners of the mouth and in the opposite direction. With light pressure, make 15-20 movements at an average pace.

Exercise 7

Self-massage of the head. Stroking the head with the open palm of the right or left hand, starting from the forehead towards the back of the head and back, 10-15 times; after that, with the end of the thumb, index or middle finger, for 10-20 seconds, make vibrating, pressing movements on the point corresponding to the junction of the back of the head with the cervical vertebrae.

Exercise 8

Eyebrow self-massage. With the back of the second phalanges of the thumbs of both hands, stroke the eyebrows from the bridge of the nose to the temples and in the opposite direction with a little pressure: the eyes should be closed. Make 20-30 movements in one direction and the other.

Exercise 9

Eye movements. Closing your eyes, make circular movements with them (left, up, right, down), as well as in the opposite direction. Repeat this movement at a slow pace 10 times in one direction and 10 times in the other, then lightly stroke your closed eyes with your fingers, open them and make several quick blinking movements.

Exercise 10

Movement with open eyes horizontally to the right and left side. In the starting position, sitting, set your head straight forward, stretch your right arm to the side, unbending it in the hands and spreading your fingers, fix your eyes on the fingertips of the outstretched hand (squint to the right side). Then the outstretched hand must be slowly moved horizontally in front of the face in the direction of the left shoulder, constantly following the moving hand with the eyes and thus the eyes gradually squint in the opposite direction (left). A similar movement of the hand and eyes is carried out in the opposite direction; do 5 times such movements in one direction and 5 times in the other.

The head should not move, it should always be in a straight forward position (Fig. 14).

Exercise 11

Exercise for the eyes (fixing the gaze on the approaching and receding fingers of the hand). Extend the right or left hand forward slightly to the side, unbend the brush and spread the fingers, then slowly bring the brush closer to the nose and also slowly remove it to its original position. The gaze is constantly fixed on the nail of the middle finger of the moving hand. Make 10-15 such movements.

Exercise 12

Self-massage of the face. Movement "washing the face with open palms." With open palms, lightly rub both halves of the face. The palms move up and down, grabbing the cheeks and temples. Make 15-20 such movements up and down.

Exercise 13

Neck exercise. Crossing your fingers, put them on the back of your neck (tilt your head slightly forward) and try to straighten your head back with small swaying movements, overcoming some resistance from the hands. Such movements should be done 15-20, the pace is average.

Exercise 14

Self-massage of the shoulder area. With the right palm, in a circular motion, rub the area of ​​​​the left shoulder, and rub the right shoulder with the left palm in the same way. At first, the movements are light, superficial, and then with some pressure. Make 20 circular movements on each shoulder.

Exercise 15

Hand exercise. Rocking movements with arms bent at the elbows, one arm goes forward and the other back, about the same as when running. The pace is average, 20-30 movements.

Exercise 16

Exercise for the arms and shoulder girdle. Fold the fingers of both hands “in the lock”, then tensely stretch the clasped hands to the right and up, slightly lifting the pelvis from the surface of the bed or stool; make a similar movement with your hands to the left up. In both directions, make alternately 10 movements (Fig. 15).

Exercise 17

Back massage. Slightly lean forward and with the tubercles of both palms rub the lumbar region with up and down movements. Movements start from the possibly highest point on the back and carry out to the sacrum.
Move the right and left hands in opposite directions. Movements begin at the spine and gradually bring them closer to the lateral surfaces of the lumbar region. Do 20-30 movements at an average pace, with a little pressure.

Exercise 18

Self-massage of the abdomen. With the right or left hand, make spiral movements (rubbing) of the abdomen in a clockwise direction. Starting around the navel, circular movements should gradually become wider, reaching the periphery of the abdomen; then the navel area should also narrow, shorten and end again. Perform 30 spiral movements with one hand and 30 with the other. The pace is average, it is necessary to make a light pressure on the abdominal wall with your hand.

Exercise 19

Self-massage of the knee joints. In a sitting position, put your palms on your knee joints and rub them in a circular motion in both directions. The pace is average, the number of movements is from 20 to 30 in each direction, it is necessary to apply light pressure with the hands on the knee joints.

Exercise 20

Foot massage. In a sitting position, spreading your knees to the sides, grab both feet with your hands, rub them with light pressure. The thumbs of the hand grab the sole, and the remaining fingers lie on the front surface of the foot. Movements are made from the toes to the heels, then in the opposite direction. The pace is average. Make 20-30 movements in both directions.

Exercise 21

Leg exercises. In a sitting position, lean back slightly, leaning on your hands. Perform alternate stretching of the legs forward with the toes pulled out and alternately bringing them back to the pelvis 15-20 movements with both legs, at an average pace - 15-20 movements with each leg for a minute (Fig. 16).

Exercise 22

Exercise for the trunk and abdomen. Circular, rotational movements of the body in the lower back (hands on the hips). The amplitude of movements is initially small, and then should gradually increase, become wider and gradually narrow again. The pace of movement is fast at first, then gradually slows down (during the period of the widest amplitude) and accelerates again. Make 15-20 movements in each direction, and then make 15-20 rhythmic retractions of the anus (rectum) contractions.

Exercise 23

Breathing exercises. In a sitting position (hands on knees) make 15-20 deep breathing movements (when inhaling, stick out the stomach forward, and retract when exhaling).

Exercise 24

With legs slightly apart, with open palms of both hands, make 10 short, quick blows (claps) on the forehead, cheeks, neck, chest, stomach, buttocks and thighs.

Exercise 25

Walking. 1-2 minutes to move around the room; the pace is slow at first, raise your knees high (if possible, touch the stomach), then the pace accelerates somewhat and slows down again towards the end. Breathing is arbitrary, but without delay, hands move freely and widely.

Krasnoselsky Gleb Iosifovich

Chinese hygienic gymnastics for the elderly

Editor M. I. Neiman

Tech. editor N. A. Buldyaev

Proofreader V. M. Kostitsyna

Cover by artist K. A. Popryadukhin