The optimal training frequency is 2 times a day. Given below is a set of exercises does not take longer 15 minutes. Should be engaged only in the event, if the patient's condition does not cause any alarm.
Forbidden exercise and during exacerbation of hemorrhoids.
Each exercise is given below should be done about 10 time, using a suitable rhythm.
The order of exercises
- Lying on his back, lift your legs, knees bent. hands free, lie along the trunk. When the initial movement of the legs, slightly bent at the knees, make breath. After separation of the feet from the floor and raise your legs up to breathe. If this exercise is performed easily, it can be a little complicate, stretched out above your head straight arms.
- The situation is the same - a man lying on his back, his hands free, lie along the trunk. Produce raised straight leg, pre exhale. Legs desirable to raise as much as possible vertically relative to the floor. It is recommended not to bend their knees, and to keep the foot in a horizontal position, attracting the toes. If the exercise is performed with ease, can, As in the previous lesson, raise outstretched arms above his head. If raising a seriously ill right leg up, You can first bend their knees, and then vertically straighten.
- Exercise is called "bridges". Occupation is from a lying position. It is necessary to bend the legs at the knees, stick the foot closer to the pelvis, breathe out. Then exhale to lift up the pelvis, severing it from the floor - so far as the physical preparation. Knees and feet are located exactly on the shoulder width, stops disposed in parallel at each other, hands turned palms down and pressed to the floor. With the help of hands pushing away from the floor should be raised body housing, as high as possible. If you allow the body flexibility, using both hands to grab the ankles. In such a situation it is desirable to stand for several seconds. Not hold your breath!
- This exercise is for the prevention of hemorrhoids is called "Bridge on the shoulders". It is performed in a sitting position, and very similar to the previous exercise. so, should put hands and feet shoulder width, send forth fingers of hands, and the foot placed in parallel at each other. On the inhale to produce pelvic lifting on the straight hands. If there is good physical preparation can be raised to the level of the pelvis so the knees, to the hips and body are molded directly, straight line, and even better - a line with a small hill.
- The next exercise for the prevention of hemorrhoids - a twist in the supine position. You must lie on your back, the left, leg bent at the knee to put on the knee of the right leg. The right leg should not be bent at the knee. Then send the left knee on the right side and straighten the left leg is desirable at a right angle to the body. Hip at the same time have to interbreed, head should be turned in the opposite direction. Lock position and hold for one minute, to breathe, breathing out excess tension and gradually strengthen twist. Relax and do the identical exercise with the right leg in the other direction. Exercise not only relaxes, but also gives a sense of comfort, harmony muscles, peace.
- up, cross your legs, hands down freely. Alternately try to stretch the muscles and gluteus muscles of the anus in a predetermined rhythm.
- Lie down on his back, straight legs at the knees to dissolve the sides, and then cross them, like scissors.
- simple, known from school exercise - it's "bicycle". Lie down on his back, lift up the straight leg, and then to move them, simulating cycling. After produce a "ride" in the reverse direction.
- Lie down on his back, hands free to place along the body. Legs, knees bent, draw closer to the stomach, and as much as possible to squeeze his knees.
- Lying on his back, in turn lift up the straight left and right foot.
- Lie down on your stomach, facedown, making emphasis on the elbows, hands and knees. Alternately pelvis rotate in both directions so, to the buttocks touch the floor.
- Sit on a chair with a hard seat, straighten your back, body slightly tilted forward. Alternately try to stretch the muscles of the anus according to a predetermined rhythm.
- Sitting on a chair, lay your hands "in lock" on the nape. strain the anus (it thus has to be pulled inwards). Sit in this position a few seconds, then relax. Repeat the exercise about 6-7 time.
Not only exercise for the prevention of hemorrhoids can prevent disease. Walks in the open air, bicycle riding, mobile games - all this also enhances the blood circulation and prevents the development of disease. Prevention of hemorrhoids It can be varied, Read about this on our website.
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