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центр механотерапии

Владимир Бондаренко

центр_механторапии

москва

лфк

больвспине

00:00:03

headaches and tension and how to

00:00:05

deal with it. The first thing you need to do is quickly

00:00:07

and correctly your ergonomics, what does this

00:00:09

mean, you need to change the habit of

00:00:12

looking at your phone and at your monitor in this way

00:00:16

because in this position, your

00:00:18

short extensors and

00:00:20

longs are overstrained and you get a spasm from this,

00:00:22

headaches may occur if you don’t

00:00:24

change this habit of yours, then

00:00:27

all the other exercises will help you little

00:00:29

because what you do

00:00:30

every day affects you much more

00:00:32

than those exercises that do it

00:00:34

for 5 minutes,

00:00:35

yes it’s simple, even logical, for this you

00:00:38

need to retrain yourself to raise

00:00:40

the phone higher, or at least let only your

00:00:42

eyes and

00:00:44

the monitor of your computer or laptop

00:00:46

be placed at the level of your eyes,

00:00:48

if it is lower, then you

00:00:50

will reflexively bring your

00:00:52

head forward second we ourselves will now learn

00:00:56

massage ourselves, stretching and acupressure

00:00:59

first self-massage you need a

00:01:03

pillow like this or some kind of

00:01:05

soft package put it on your table

00:01:10

put your head on it and then what

00:01:13

do we do we take our fingers as we place them conveniently

00:01:16

here there is such a hole when

00:01:18

the spine is called, we place our hands next to her on

00:01:22

the left and right right at the base of the

00:01:25

skull and press forward,

00:01:28

then move it a little lower,

00:01:31

we press the same and move forward while

00:01:33

your head is now lying on some kind of

00:01:35

pillow or soft cushion like this

00:01:38

and we press from top to bottom to the

00:01:40

very bottom slowly and press quite firmly

00:01:43

for three minutes, then we

00:01:47

move on to stretches, how they are

00:01:49

done, we take our hand, put it to the

00:01:52

opposite ear and tilt our head in the

00:01:55

same direction,

00:01:56

so we tilted

00:02:00

our attention here only a maximum of 53

00:02:04

degrees approximately the head can

00:02:07

tilt, so you don’t need to try and

00:02:08

put your ear on your shoulder,

00:02:11

you felt that it doesn’t go any further,

00:02:13

relax your hand and under the weight of your hand,

00:02:15

just stretch your necks for an

00:02:17

additional effect on the shoulder,

00:02:19

we lower the opposite one down

00:02:21

deliberately, just pull or grab the

00:02:23

chair below for some or we just

00:02:25

lower it with our muscles

00:02:28

and the extras don’t stretch, we

00:02:30

hold our neck like this for fifteen

00:02:33

counts, first let go of the hand, then

00:02:38

slowly raise our head and

00:02:40

repeat the same thing on the other side, put it down, tilt it,

00:02:45

hold the shoulder down, hold it, count to 15,

00:02:52

first pay attention to the hand then head,

00:02:55

no sudden movements sudden movements

00:02:56

can lead to a spasm and the last

00:02:59

position in your hands in a lock fold it put it

00:03:01

here on the back of your head on the

00:03:04

back of your head with your elbows forward bend your

00:03:06

head first press your chin to your chest

00:03:08

and stretch your neck under the weight of your hands

00:03:13

someone from the outside will also help in the same way

00:03:17

put pressure on your hands ours

00:03:20

pay attention to the head slightly, only the most important thing is that you do

00:03:25

n’t make any sudden movements back and forth; it will be a spasm; it will be

00:03:27

unpleasant; it may hurt for quite a long time; it’s

00:03:29

not convenient to turn on their head,

00:03:32

but if you do everything correctly, it

00:03:35

will be cool; there are

00:03:37

only three types of such circles 15 times two

00:03:40

three times two three times two three so 15 each

00:03:43

what we do next next we have

00:03:47

acupressure massage how it is performed 1.

00:03:51

but it is located at the base of the skull,

00:03:54

here you take it from both sides,

00:03:58

press down, you will feel

00:04:02

very unpleasant sensations there, it will

00:04:04

hurt and we rotate, rotate in one

00:04:10

direction 10 times, let go, relax

00:04:17

again, the same thing,

00:04:19

so in total you can do three circles, then

00:04:21

we move on here, right under

00:04:26

the ear, we have bones here and

00:04:27

you will feel right under this bone the

00:04:30

muscles of the neck are attached, we

00:04:33

press there from both sides and

00:04:35

rotate in the same way, count to 10,

00:04:41

let go, so the same thing needs to be done

00:04:44

three times three times for 10 counts and the

00:04:47

last point that you and I will

00:04:50

use is if we look, we have

00:04:55

Shane here, here is the shoulder to approximately at the

00:04:58

middle distance in the middle between the neck

00:05:01

and shoulder, this point is located closer to the

00:05:04

shoulder blade, its edges, you will feel it,

00:05:08

as a rule, triggers arise there.

00:05:11

caught and rotate the same thing in one

00:05:14

direction 10 times rested relaxed

00:05:17

repeated the same thing done on the other

00:05:19

side how it works with strong

00:05:24

stretching or impact on the

00:05:25

attachment points of the muscle our brain thinks

00:05:29

that the muscles are now under very

00:05:31

strong tension and releases hormones

00:05:33

that these muscles begin to relax

00:05:36

and as a result it becomes easier and

00:05:39

more pleasant for you to live, you can feel

00:05:42

some kind of warmth yes you can against some kind of

00:05:44

relaxation or pleasant sensation after

00:05:46

share your comments below

00:05:49

the video I hope this is useful thank you all

00:05:52

take care of yourself see you

Description:

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