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Ten classes for hypertensive patients

I am sure ”that with the diagnosis you have no misunderstandings. You have passed a quality medical examination. You were consulted by many doctors and, of course, diagnosed with essential hypertension, or hypertension. This is very important so that there are no misunderstandings, doubts. In addition, you have already become a real admirer of the psychophysical methods of Mesnik.

Lesson number 1

Measurement of blood pressure, pulse count.

2. The study of abdominal breathing: sitting, standing, walking, performing respiratory movements 6-8 times. To exhale through the mouth, "warming the air." Watch your stomach carefully.

3. Performing a set of gymnastic exercises using abdominal breathing and focusing attention on prolonged exhalation to lower blood pressure.

4. Measurement of blood pressure, pulse count.

Lesson number 2

1. Measurement of blood pressure, pulse count.

2. Acquaintance with relaxation: postures, methods.

3. Performing a gymnastic complex of exercises.

4. Measurement of blood pressure, pulse count.

Lesson number 3

1. Measurement of blood pressure, pulse count.

2. Practice the first exercise of psychophysical unloading: standing, sitting, lying down. Standing - eyes open. Sitting, lying down - eyes should be closed.

3. Performing a gymnastic complex of exercises.

4. Measurement of blood pressure, pulse count.

Lesson number 4

1. Measurement of blood pressure, pulse count,

2. Practice the second exercise of psychophysical unloading: standing, sitting, lying down.

3. Performing a gymnastic complex of exercises.

4. Measurement of blood pressure, pulse count.

Umbrella №5

1. Measurement of blood pressure, pulse count.

2. Practice the third exercise of psychophysical unloading: standing, sitting, lying down.

3. Performing a gymnastic complex of exercises.

4. Measurement of blood pressure, pulse count.

Lesson number 6

1. Measurement of blood pressure, pulse count.

2. Practicing the fourth exercise of psychophysical unloading: standing, sitting, lying down.

3. The implementation of the gymnastic complex.

4. Measurement of blood pressure, pulse count.

Lesson number 7

1. Measurement of blood pressure, pulse count.

2. Acquaintance with self-massage of the head and its development.

3. Practice the fifth exercise of psychophysical unloading.

4. The implementation of the gymnastic complex.

5. Measurement of blood pressure, pulse count.

Lesson number 8

1. Measurement of blood pressure, pulse count.

2. Self-massage of the head.

3. The implementation of the gymnastic complex of exercises. At the end of the gymnastics complex for one minute - running.

4.
The sixth exercise of psychophysical unloading.

5. Measurement of blood pressure, pulse count.

Lesson number 9

1. Measurement of blood pressure, pulse count.

2. Self-massage of the head.

3. Performing a gymnastic complex of exercises with a mandatory run for one minute.

4. Practice the seventh exercise of psychophysical unloading.

5. Measurement of blood pressure, pulse count.

Lesson number 10

1. Measurement of blood pressure, pulse count.

2. Acquaintance with self-control.

3. Self-massage of the head.

4. Performing a gymnastic complex of exercises, ending with his run for one minute.

5. Practice the seventh exercise of psychophysical unloading.

6. Measurement of blood pressure, pulse count.

The above gymnastic complex is exemplary. Exercises can be easily interchanged, enter something your own - this is a personal matter. You can perform exercises while sitting on a chair, in a prone position - depending on physical capabilities and well-being.

By itself, head massage is pleasant if it is carried out delicately, gently and without shifting the skin, if time permits - several times a day. During self-massage, do not forget about breathing. Do not strain, behave naturally.

Count the pulse, measure blood pressure, I believe you have learned.

You have your own tonometer, and you must keep a diary of self-monitoring, where you record your results before and after physical activity. Write about sleep, well-being in general.

The third month of classes according to the method of Mesnik

1. You practice twice a day at exactly the same time.

2. Airing the room and measuring blood pressure, counting the pulse.

3. Self-massage of the head with stimulation of biologically active points.

4. Performing a gymnastic complex - already your complex, with exercises that you are used to.

5. Run for 1 minute.

6. The implementation of exercises of psychophysical unloading.

7. Counting the pulse, as well as measuring blood pressure and comparing indicators with the original numbers.

8. Warm shower.

SUMMARY

1. There should not be any problems with the diagnosis: a high-quality medical examination has been completed, the necessary consultations have been held. You have hypertension.

2. The given gymnastic complex is approximate. Exercises can be replaced by others, leaving the basis: abdominal breathing with a “mental representation”, warm elongated exhalation and tightening of the abdomen. Self-massage of the head is required.
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Ten classes for hypertensive patients

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