Йога и самомассаж. Техники для снятия боли в мышцах, суставах, спине и восстановления подвижности

My pryvykly borotsya s bolyu, ne zadavayas voprosom o ee prychynakh. No chto, esly telo sposobno vosstanovytsya samostoyatelno?V etoy knyge Fryderyke Roymann, fyzyoterapevt y osteopat s mnogoletney praktykoy, obedynyaet pryntsypy yogy y osteopatyy v tselostnyy y ponyatnyy podkhod k zdorovyu. Knyga «Samoystselenye s pomoshchyu yogy y osteopatyy» sozdana dlya tekh, kto khochet zabyt o dyskomforte y vernut kontrol nad svoym telom. Sochetaya drevnye tekhnyky yogy s myagkymy osteopatycheskymy ympulsamy, vy nauchytes samostoyatelno snymat bol y napryazhenye. Komu pomozhet eta knyga?- Esly u vas bolyt spyna — poyasnytsa («prostrel»), krestets, yly vy ne mozhete razognutsya posle sna. V knyge est tekhnyky, chtoby snyat ostryy spazm cherez uprazhnenyya. - Esly vy stradaete ot boley v shee y plechakh — «zatekla» sheya posle raboty za kompyuterom, khrustyt pry povorotakh, otdaet v golovu yly lopatky. - Esly bolyat sustavy — koleny (osobenno esly bol «gulyaet»), tazobedrennye sustavy, stupny. Avtor obyasnyaet, kak bol v kolene mozhet byt svyazana s organamy malogo taza, y daet uprazhnenyya dlya oblegchenyya. - Pry golovnykh bolyakh y napryazhenyy — esly bolyt golova «kak v shleme», davyt vysky, yly bol prosypaetsya vmeste s vamy po utram. - Pry problemakh s pyshchevarenyem — vzdutye, zapory, yzzhoga. Uprazhnenyya napryamuyu massyruyut vnutrennye organy y uluchshayut perystaltyku. - Pry stresse y bessonnytse — kogda mysly ne dayut usnut, a utrom vy chuvstvuete sebya razbytym. Otvety na chasto zadavaemye voprosy:- Mozhno ly delat pry ostroy boly? Da, avtor daet spetsyalnye «ekstrennye» uprazhnenyya dlya snyatyya ostrykh sostoyanyy (lyumbago, spazm, zashchemlenye). Dlya planovoy raboty luchshe vybyrat peryody vne obostrenyya. - Kakoy uroven podgotovky nuzhen? Uprazhnenyya dostupny dazhe novychkam. Esly slozhno — est oblegchennye varyanty s podushkamy, remnyamy, valykamy (yly ykh analogamy yz doma: knygy, polotentsa, butylky). - Skolko vremeny zaymet? Gotovaya programma zanymaet 20—30 mynut. No pochty vse uprazhnenyya mozhno delat otdelno, dazhe na rabochem meste- Pomogaet ly eto v momente? Da. Naprymer, tekhnyka «obezbolyvayushchego dykhanyya» yly massazh ushey mogut snyzyt yntensyvnost boly zdes y seychas.

We are used to dealing with pain without questioning its causes. But what if the body is able to recover on its own?In this book, Friederike Roymann, a physiotherapist and osteopath with many years of practice, combines the principles of yoga and osteopathy into a holistic and understandable approach to health. The book "Self-healing through yoga and osteopathy" is created for those who want to forget about discomfort and regain control of their body. Combining ancient yoga techniques with gentle osteopathic impulses, you will learn how to relieve pain and tension on your own. Who will this book help?- If you have back pain, lower back ("lumbago"), sacrum, or you cannot straighten up after sleeping. The book has techniques to relieve acute cramps through exercise. - If you suffer from neck and shoulder pain, your neck is "stiff" after working at the computer, crunches when turning, and gives off pain in your head or shoulder blades. - If the joints hurt — knees (especially if the pain is "walking"), hip joints, feet. The author explains how knee pain can be associated with the pelvic organs, and gives exercises for relief. - For headaches and tension — if your head hurts "like in a helmet", your temples are pressing, or the pain wakes up with you in the morning. - With digestive problems — bloating, constipation, heartburn. Exercises directly massage the internal organs and improve peristalsis. - Stress and insomnia — when thoughts keep you awake, and in the morning you feel overwhelmed. Answers to frequently asked questions:- Is it possible to do this for acute pain? Yes, the author gives special "emergency" exercises to relieve acute conditions (lumbago, spasm, pinching). For routine work, it is better to choose periods outside of exacerbation. - What level of training is needed? Exercises are available even for beginners. If it's difficult, there are lightweight options with pillows, straps, cushions (or their analogues from home: books, towels, bottles). - How long will it take? The finished program takes 20-30 minutes. But almost all exercises can be done separately, even in the workplace- Does it help in the moment? Yes. For example, the technique of "anesthetic breathing" or ear massage can reduce the intensity of pain in the here and now.