Stretching for beginners – all about the benefits of stretching

It is impossible to imagine a full workout without stretching. Stretching is necessary for muscles after strength loads, with a permanent sedentary lifestyle. It makes muscle fibers elastic and flexible, and reduces the risk of injury and damage.

In fitness, stretching refers to a separate area – stretching. Such training is possible both with a trainer and at home. Stretching is useful for the elderly, athletes, people without training, and even pregnant women. Consider the benefits of stretching for the body, and how to start such workouts at home.

What is stretching and why do athletes need it?

A complete workout should consist of strength training, cardio training, and stretching. The former are necessary to increase strength, the latter – train the cardiovascular system and endurance. Why stretch? It helps to restore muscles after serious strength and cardio loads, relaxes the body and reduces the risk of injury.

As a rule, various stretches and breaks of muscle fibers occur precisely with unheated and insufficiently stretched muscles.

Stretching training involves a low efficiency load aimed at stretching the joints and muscles, increasing their flexibility and endurance. The main task of stretching is to accelerate fat burning processes, restore the body after training and prevent herbs. The advantage of such a training system is that beginners can practice stretching even without specialized equipment and the accompaniment of a trainer.

Additional benefits of stretching are as follows:

  • Strengthening of ligaments, connective tissue (tendons) and joints is observed.
  • Relief from muscle spasms.
  • Improving blood circulation in muscles – helps with injuries, sometimes stretching helps to get rid of pain in the lower back and joints.
  • Stretching relaxes and soothes, with regular training, the sleep regimen is improved, negative emotions go away.

Stretching classes are suitable for both experienced athletes and beginners. People without prior training should exercise at low intensity and avoid noticeable muscle pain. An alternative is a course of classes with a trainer who will select the load individually, gradually increasing it according to the characteristics of the organism.

Important! If you have not previously played sports or have not devoted time to physical activity for a long time, see your doctor for a consultation. Perhaps some chronic diseases (especially – injuries of the spine and hip joint) make it almost impossible to play sports without a specialist’s assistance.

Types of stretching

But if there are no contraindications to stretching, you will notice the effect after several weeks of regular exercise. Below we will look at a couple of exercises that can form the basis of your complex, but for now we will deal with the main varieties of this area of ​​fitness.

Passive

This is a type of stretching with a partner. The peculiarity of such workouts is as follows: you take the position necessary for the exercise, the partner makes efforts and stretches you. That is, only passive participation is required of you, there is an effect on the muscles locally, and such an activity can hardly be called a full load.

Example: You sit on the floor, straighten your legs in front of you and try to rest your head on your knees. The partner presses on the back, trying to stretch the muscles in the back of the thigh.

Static

A popular form of stretching among professional athletes, it is especially effective before competition and peak seasons. Static stretching is done at the end of a workout and reduces the risk of pinching the muscles by making the fibers much more elastic. This prevents injury and damage. The principle of such stretching is simple: take the necessary position, trying to stretch the muscles to peak values ​​and freeze in this position for a few seconds (about 10), then smoothly return to the starting position.

Example: Stretching the back of your thigh, you try to reach the floor with your hands without bending your legs. Freeze for 10 seconds in the lowest position, and then gradually rise upward.

Ballistic

This stretch is the opposite of the previous one. All exercises are performed at an intense striking pace. Each new movement (jerk) should be deeper than the previous one, the amplitude gradually increases. This training format is not suitable for beginners and is aimed, first of all, at waking up already trained muscles. Jerk loads are contraindicated without a warm-up, since they are traumatic relative to the rest of the stretching.

Isolated

Similar to static, only used to stretch one specific muscle group. During the exercise, you should freeze in a peak position for you. In this case, the pose is kept static due to one or two muscle groups. That is, the rest of the body is not involved in such exercises.

Example: Raising one leg to peak height and holding a few seconds.

Dynamic

Used as a warm-up before strength or cardio training. Exercises are performed at an active pace, and the program consists of complex loads that involve large muscle groups or the entire body. During dynamic stretching, the processes of fat burning, metabolism and blood circulation are activated.

Example: Bends of the body, intense swinging legs, lifts on toes, running with high knees, etc. You did almost all of these exercises in physical education lessons at school.

Stretching with resistance

An elastic band or a partner acts as a resistance. The scheme of action is similar to a passive stretch, but in this case the resistance should prevent you from taking the necessary posture at the peak. Thus, muscles work not only for stretching, but also for resistance. This increases the tension in the muscles, forcing them to contract at times harder.

One of the main rules of good stretching is proper breathing. It doesn’t matter what kind of stretching you choose, be sure to monitor your breathing rate, do not inhale through your mouth, keep a measured pace.

Is stretching possible at home

Stretching is good for getting started in fitness. That is why such a complex of training is chosen by mothers on maternity leave, elderly people (who find it difficult to observe the intensity of group exercises in the gym), beginners without physical training. At home, it is sometimes more comfortable to get ready and tune in to a workout than in an aerobic class.

Consider a few basic rules for stretching at home:

  • Choose the right training intensity. Read on the Internet for information about basic training complexes, watch a video with the correct exercise technique. The first lesson should be a test one – on it you will determine your real level of training. If it’s too easy for you, increase the load, and vice versa, knock it down if you feel severe pain or shortness of breath. The optimal intensity is when you find it very hard in the last seconds of the exercise and moderately hard at the beginning.
  • Study the contraindications. Pregnant women should be careful with stretching, there are certain restrictions for people who have suffered injuries of the musculoskeletal system (fractures, dislocations, displacements, etc.). If you still have doubts, it is better to visit a doctor to get rid of them.
  • Don’t forget about regularity. If you are exercising at home, it is often difficult to maintain a stable training schedule. One lesson a week is unlikely to bring the desired result. For beginners, the optimal frequency of stretching workouts is 2-3 times a week. Sometimes the number of classes is increased to four and alternated with other types of load.
  • Choose the right clothes. Since you will be stretching, the clothing should be athletic and should not hinder movement. All sports leggings or pants have special seams that will not dig into the skin and will not interfere with any stretching exercises. Be sure to choose either natural fabric or material that has been designed for sports. There is a risk of skin irritation in synthetic clothing. The composition should be spandex, nylon, etc.
  • Make progress. Explore additional materials on stretching, change the intensity of your workouts, their frequency or load. Over time, it is better to visit a trainer (at least several times) to gain new knowledge and make sure that you are doing all the exercises from your complex correctly.

Why it is useful to do stretching at home:

  • Muscles become toned, the body becomes more elastic and visually attractive.
  • The joints and tendons are strengthened, the risk of diseases such as osteoporosis and the risk of fractures are reduced.
  • The walls of blood vessels are strengthened, blood circulation is normalized. Sometimes girls even notice a decrease in the amount of cellulite (lymphatic metabolism in problem areas is stabilized).
  • Muscle spasms go away, muscles relax, recover faster and become elastic.
  • The posture becomes level and the back is strong.
  • Weight decreases gradually and without stress, as metabolic processes in the body are normalized.
  • The body becomes flexible.
  • The nervous system relaxes, stress resistance increases.

Possible contraindications for homework include various fractures (recent), displacement and dislocation of bones, already developed arthrosis and osteoporosis, various exacerbations of cardiovascular diseases. In any case, if you have any chronic disease, it is better to consult a specialist.

Can Stretching During Pregnancy?

During pregnancy, many types of physical activity are prohibited. Stretching can be done before childbirth, but only if you have a competent approach to building workouts. Stretching is believed to have a beneficial effect on the process of childbirth and childbirth.

Make sure that you and your baby are okay initially. Check with your healthcare professional to ensure that the fetus is in the correct position and that stretching will not harm your baby.

It is not recommended to do stretching for girls whose pregnancy is taking place with various complications, there is a possibility of premature birth or the threat of miscarriage. Also, stretching is contraindicated in low placentation and in the presence of a number of gynecological diseases. After consulting your doctor, you will determine the optimal physical activity for yourself during pregnancy.

How can pregnant women stretch? Trainings are mainly carried out in a sitting and lying position (on the back). Often experts recommend adding fitball to training during pregnancy – a special inflatable soft ball for fitness. The set of exercises for pregnant women is much easier than for beginner athletes. It is important to limit excessive stress on the lower back and abs.

If the set of exercises is selected correctly, then the expectant mother will not only improve her physical health, but also relax and be able to better prepare for childbirth. Even low intensity stretching improves blood circulation, helps to get rid of edema, which many women suffer from during pregnancy.

During pregnancy, you can take a training complex for novice athletes, but reduce the intensity (number of approaches, repetitions). You should also avoid abdominal exercises and those that involve a prone position on your stomach. See how you feel – if any discomfort or discomfort is felt, you should stop exercising.

Basic program for beginners

To better understand how the average stretching workout takes place, here’s an example of a basic set of exercises that all fitness fans with no experience in stretching should start with. The main task of the main set of exercises is to stretch the muscles, make them more flexible. In each exercise, you need to achieve a feeling of mild pain without discomfort and remain in this position for up to thirty seconds. It is recommended to repeat each exercise (for any muscle group) at least 5 times, and the workouts themselves – up to three times a week.

Stage one – warm-up

In any fitness workout, pre-warming up your muscles is very important. So you reduce the risk of injury, the muscle fibers themselves become elastic and pliable. Training will be many times more effective. The warm-up time should not be less than 10-15 minutes. It is better to run a little on the track (or on the spot), jump rope (if there are no problems with joints).

Stage two – legs

There are several basic exercises for stretching the legs, the features and techniques of which we will consider below:

  • Mach (glutes, thigh muscles, and knee tendons are involved). The technique is as follows – stand up straight, feet should be shoulder-width apart. Start with your right leg – in a level position, just take it forward a little and make springy oscillations to the left and right with a small starting amplitude. Increase the swing amplitude with each set. Make sure that your back always remains straight during the exercise. On each leg, allocate up to a minute of such swings.
  • Lateral lunges (train the inner thigh and buttocks). Starting position – standing with feet shoulder-width apart, hands on the belt. Take a side step to the right, squat down as deep as possible. The right leg is bent at the knee, as in a squat, and the left leg remains straight, touching the floor with only the foot. Body weight is transferred completely to the bent leg. When you sit as deep as possible, hold this position for up to one minute.
  • Cross swings (involving the back muscles, calves, hamstrings). Stand straight (feet shoulder-width apart), stretch your arms straight at the elbows in front of you at shoulder level. Lift each leg in turn so that the toe tends to touch the palm of the opposite hand. At the same time, the leg at the knee should remain straight.
  • Lunges with high knees (glutes, calves, thighs, and knee tendons). Put your hands behind the back of your head, step forward with maximum amplitude with your left leg. Returning to the starting position, lift the left knee as high as possible, leaving the right leg slightly bent at the knee.

Stage three – back

For the back in stretching, inclinations are considered effective. Only three of their types are considered basic:

  • Forward. While standing, bend forward with an even posture, placing one leg slightly in front. Try to touch your feet with your palms without bending your knees. You can also lean forward with your hands locked behind your knees. Try to touch your knees with your head and get down as low as possible.
  • Sitting. Spread your legs wide and bend your knees. Slowly as you exhale, bend forward and stretch your arms forward and try to touch the floor with your body. Exercise smoothly and without sudden jerks.

Stage four – hands

The first exercise is very simple, it helps to stretch the entire shoulder girdle. In a standing upright position, spread your straight arms to the side at shoulder level. Rotate in a circle with straight arms, trying to increase the amplitude and frequency of rotation. Change the direction of rotation and repeat the exercise.

The scissors exercise lengthens the flexor muscles of the elbow. Raise your straight arms straight to shoulder level. At the same time, cross your arms (the amplitude is similar to the work of scissors). First, one hand is above the other, then vice versa. The duration of the exercise is about a minute.

Abduction of hands behind the back. Exercise strengthens the extensors. First, raise your left arm bent at the elbow, your palm should be behind your head. With your right hand, grasp the palm with your left behind your back. Pull your left arm down until you feel muscle tension. In this position, you need to stay for thirty seconds and change hands.

Stage five – press

Lie on your stomach, lift your legs bent at the knees above the lower back. Try to bend in your back, grabbing your ankles with your hands. The purpose of the exercise is to create the maximum deflection in the lower back and touch the floor with only a small part of the abdomen.

Standing in an even position, raise your straight arms in the lock and try to stretch them as high as possible. While doing the exercise, tense the muscles of the buttocks, lower back and abs. Lean gently to the right and left, keeping your back and arms straight. Linger in the bend for thirty seconds.

Seated turns. Sit on the floor, support yourself with the back of a chair. Pressing your feet to the floor, turn your body to the left and right (leaning on the chair will help you not to change the position of your legs). Stay in peak amplitude for 30 seconds, try to increase the swing amplitude after each movement.

Stage six – stretching for the chest muscles

You need to lie on the floor with your back. The knees are bent at a 90-degree angle, the heels as close to the buttocks as possible. It is necessary to raise the hips with maximum amplitude until the muscles burn pleasantly. The shoulders remain on the floor. Hold the bridge up for 5-10 seconds. Get on your knees straight, tighten your thigh muscles and abs. Place your hands on your lower back and try to slowly bend your lower back, tipping your head back. Strive to bring your shoulder blades together and arch your lower back. Hold in the peak position for you for thirty seconds.

If you find it difficult

What to do if stretching at home seems too difficult or incomprehensible, it is better to do it with a trainer. A professional will select an individual load just for you, monitor the technique and will not allow you to give your all during the lessons not 100%.

Sometimes there are group stretching classes, some even outdoors. As a rule, training in a group or under the supervision of a trainer gives a good result, since beginners do not want to lag behind the group, and the trainer monitors the quality of the exercises.

Instead of a conclusion

So what stretching will do you, and why such workouts cannot be ignored by fitness fans:

  • Your joints and tendons will be much more elastic. You will get rid of pain in the weather, overwork and quick fatigue of the joints.
  • Strength training results will improve. Muscles grow much more efficiently if a sufficient amount of blood enters the fibers. Stretching improves blood circulation in training areas by stimulating muscle development.
  • Fast recovery and muscle regeneration. If you’ve recently been injured in training, stretching is a natural way to stimulate blood flow and repair muscle fibers.
  • Weight loss and normalization of metabolic processes. If you want to lose extra pounds, get rid of cellulite – stretching will complement your workouts and improve the result.

Stretching is important and necessary! Watch some instructional videos below and get inspired by the right exercise technique.

Water aerobics

Benefits for losing weight, exercises, results, reviews, contraindications

Water aerobics, subject to regular exercise, will allow a person of any gender to achieve significant results not only in losing weight, but also in effectively toning the muscle corset of the whole body.

Having studied the reviews of athletes, you can not only understand the approximate lesson plan, formulate for yourself its main advantages and disadvantages, but also determine the approximate time required to achieve this goal.

What is water aerobics

Water aerobics (reviews and results can be studied in the photo presented in the article) is a set of exercises performed by people at a fast pace. During the session, athletes are in the pool, the water in which reaches the level of the chest.

The effectiveness of such a complex is provided by the need for a person to overcome the natural resistance of water, while avoiding the “harmful” load on the musculoskeletal system and the cardiovascular system.

Even people who cannot swim can do aqua aerobics, because immersion in water occurs only up to chest level

If the workout is for people with good physical fitness, the basic exercises are complicated by the use of additional weights (for example, dumbbells or special foam blocks).

Why is water aerobics useful?

Aqua aerobics is useful not only in terms of its effectiveness in eliminating a person’s psychological discomfort or moral exhaustion (it has been proven that contact of mentally unstable people with water has a beneficial effect on the state of their nervous system, helping the body to rehabilitate in the shortest possible time). Group training also contributes to the physical development of athletes.

Muscle training

Muscle training during water aerobics classes occurs due to the implementation of active movements with parts of the body that are under water.

Despite the outwardly narrow focus of this type of training (training in water works out the stabilizing muscles and back muscles responsible for the formation of posture and support of the spinal column in the best way), overcoming water resistance is possible only in the case of complex involvement of the muscle corset.

The lack of firm support under the athlete’s feet while in the pool also contributes to the development of coordination of movements, an increase in body flexibility.

Relaxation

Aqua aerobics (reviews and results should be assessed only after studying the individual initial data) can not only tone up the muscle corset, but also have a relaxing effect on the muscles and the musculoskeletal system.

In the first case, the key is the fact that there is a constant massage of the body with water while the athlete exercises in the pool (the amount of lactic acid that provokes muscle pain is minimized). In the second case, the decrease in the load on the joints occurs due to a decrease in the actual body weight of a person during his stay in the water.

Water aerobics as a way to lose weight

When using water aerobics in order to reduce body fat, it is recommended to choose such areas of this type of fitness as:

  • Aqua-Circuit (“Aqua Circuit”) – circuit training of moderate intensity, involving the use of additional weights;
  • Aqua-Resist (“Aqua Resist”) – a complex exercise, consisting of loads, the purpose of which is to overcome the natural resistance of water;
  • Aqua-Power (“Aqua Power”) – strength training in the pool, designed for people with good physical fitness;
  • Aqua-fight (“Aqua Fight”) – suitable for people with any level of physical fitness, as it involves performing the simplest exercises in the water with elements of martial arts (kicks, kicks, and so on).

Strengthening the whole body

Regular water aerobics exercises also allow for general strengthening of the body. This is made possible by the hardening effect. Trainings in this direction are carried out in cool water. Thus, it is possible to increase the consumption of calories (the body spends twice as many calories to maintain heat exchange when the athlete is immersed in water) and to strengthen the immune defense of a person.

Active workouts in the pool also contribute to the release of joy hormones (endorphins) into the bloodstream , which have a positive effect not only on the functioning of the body’s internal systems, but also on maintaining a positive emotional state.

A great way to recover

The proven positive effect of water on the human psyche determines the effectiveness of aqua aerobics as a way to restore moral strength after a prolonged stay in a state of stress or moral exhaustion, which has a cumulative nature.

Starting metabolism

The acceleration of metabolic processes and lymph flow occurs due to the lymphatic drainage effect achieved during exercise in water. With the help of the massage effect of the aquatic environment on the skin of an athlete in the pool, metabolism is started, stagnation in human tissues is eliminated , swelling is minimized and blood circulation is improved.

Cons and contraindications

Aqua aerobics (reviews and results of experienced athletes make it possible to determine the effectiveness of this training), like other sports, has a number of contraindications.

Contraindications:

  • respiratory tract diseases;
  • frequent cramps in the limbs;
  • serious diseases of the cardiovascular system;
  • exacerbation of allergic reactions of the body;
  • poor health of a person (weakness, dizziness);
  • violations of the integrity of the spinal column in the past;
  • individual intolerance of the body to chlorinated water.

When deciding to start water aerobics classes, it is important to understand all the potential disadvantages of this sport.

The overwhelming majority of them are due to the fact that the water in the pools is most often disinfected with bleach, which may cause:

  • deterioration in the condition of the skin (excessive dryness, peeling);
  • the development of an allergic reaction;
  • deterioration in the appearance of hair (brittleness, dryness);
  • thrush (relevant for women with sensitive microflora of the genital mucosa).

Is it possible to practice who cannot swim

One of the advantages of water aerobics over other sports involving a person in the pool is that he does not need to have swimming skills. During group fitness classes of this kind, the athlete’s body is in the water only up to the level of the chest, while the legs rest tightly against the bottom of the pool.

If a set of exercises implies that a person has the ability to be afloat, the trainer will offer him special inflatable armbands or a circle belt that prevents the body from completely submerging under water.

Is it possible to deal with pregnant women

Pregnant women are allowed to practice aqua aerobics only after consulting their supervising gynecologist.

In the absence of contraindications, the expectant mother, through regular sports in the water, will be able to:

  • keep the body in good shape;
  • minimize the risk of stretch marks or cellulite on the skin, which is deformed during the process of carrying a child;
  • reduce the increased stress on the joints and bones of the lower body;

Painkillers at home – coping without drugs

 

Properly used, herbal pain relievers at home are able to show positive dynamics, having perfectly coped with pain. Moreover, natural natural remedies for pain relief, having an incomparably less severity of side effects than synthetic drugs, perform their functions no worse.

Everyone has to face manifestations of pain (less often or more often) throughout their lives, there is no person who has not at least once used the help of analgesics.

The body, especially over the years, the demand for pain pills increases. The necessary pharmaceuticals are always at hand, because a large number of people are forced to resist pain every day.

Painful sensations “accompany” the clinical picture of a number of pathologies, however, the forms of drugs intended to combat them are striking in their variety.

The medical arsenal of a home first aid kit is impressive – solutions for injections, gels, powders, ointments, tablets. The pain does not withstand such an onslaught and recedes, completely, or weakens.

Unfortunately, synthetic drugs have a downside (dark) side – a side effect that can create a tangible negative for health. Moreover, the manifestation of problems is possible not immediately (at the time of reception), but with a certain time lag.

A typical example: the systematic use of NSAIDs, analgesics, increases the risk of cardiac accidents (heart attacks), ulcerative lesions.

  • Rules for the use of painkillers
    • Indications for safe use
    • Terms of use
  • Headache
  • Joint pain
  • How to help a sick heart
  • Pain in oncology
  • Toothache

Rules for the use of painkillers

The onset of pain is a distinct diagnostic symptom (a “distress” signal) of internal problems that require urgent solutions. Analgesics (natural, synthetic) will only help to pacify (stop) the raging pain syndrome, but the root cause that provoked the appearance of pain discomfort will remain.

Pain is the language of communication of the body with us (indicates the area of ​​localization of pathology, the degree of damage), the occurrence of such an unpleasant symptom does not always require immediate elimination.

The main thing is to defeat the disease behind the painful discomfort.

If the manifestation of pain is excessive, then it is difficult to achieve improvement without the help of analgesics. However, long-term use, with moderate pain sensitivity, is not the best solution. Try to temporarily stop using painkillers, as side effects can distort the clinical picture of the disease.

It will be difficult for the doctor to make an accurate diagnosis in time, to determine the root cause (source) of the pathological process, the risks of complications increase.

To minimize the possible negativity from prolonged use of analgesics on the body, it is required to adhere to medical recommendations.

Indications for safe use

  • Musculoskeletal pain caused by physical strain.
  • Pathologies affecting the articular apparatus, especially chronic variants.
  • Injuries of minor severity – sprains, bruises, abrasions, cuts, burns.
  • Support for a diseased tooth (temporary).
  • Migraine attack , tension headache.
  • Chronic pain, if the cause of the provoking pain is identified (diagnosed).

The listed indications, of course, allow the use of an anesthetic inside , but when the pain syndrome is moderate, it is advisable to use external agents (ointments, gel) to relieve pain. You better save your stomach.

Internal admission requires extreme caution for patients who have officially “recorded” dysfunctions:

  • liver
  • Gastrointestinal tract
  • biliary system

Pain relievers are categorically unacceptable for cases of pain of an unexplained nature, localized in the abdomen.

The clinical picture characteristic of acute abdominal syndrome (abdominal disaster) is an absolute contraindication to self-administration of any anesthetic drugs.

Such a situation obliges to consult a doctor immediately, in order to avoid the development of extremely dangerous complications (peritonitis), which pose a real threat to life.

The choice, the appointment of an analgesic is carried out exclusively by a doctor, on the basis of the diagnosis carried out, a detailed anamnesis.

Terms of use

It is impossible to increase the dosage of the drug, it is initially permissible (in agreement with the doctor) to reduce a single serving by half.

Lack of the expected effect, a reason to use the second half of the pill.

One-component analgesics are more important than combined agents, since the severity of the inherent side effect is lower.

Permanent pain relievers are not acceptable because the safety of even the most “harmless” is very relative. The pain is temporarily blocked, the cause is not eliminated.

The body is intoxicated, the drug accumulates. A typical example is that regular doses of an analgesic increase the risks of kidney disorders (decrease in organ size, nephrocalcinosis). Always adhere to your doctor’s prescriptions.

If you nevertheless decided to take it on your own (an extremely rash act!), Then carefully study the instructions, where the maximum permissible daily dosage and the time interval for use are clearly formulated.

  • Take after meals with still water.
  • Analgesics and alcohol are completely incompatible concepts.
  • Sharp dagger pain in the abdomen or heart – call 03 immediately.
  • There are no harmless drugs, only more or less dangerous drugs are classified.

When the pain syndrome is moderate, which does not bring significant discomfort, natural natural analgesics will form a worthy alternative to pharmacological drugs. After discussing with your doctor, use herbal remedies in the fight against pain.

Headache

Initial letter Medicinal

Useful qualities

  • anti-inflammatory
  • analgesic
  • choleretic
  • soothes
  • stabilizes digestion

Indications

  • nervous irritability, exhaustion
  • dizziness
  • bronchitis
  • cystitis
  • hemorrhoids
  • chronic rhinitis
  • washing purulent wounds
  • rheumatism
  • gout

The initial letter is categorically contraindicated in pregnant women, among other absolute restrictions, hypotension, gastritis, thrombosis. Do not forget to observe the dosage, coordinate with your doctor.

It is unacceptable to use medicinal herbs without prior consultation, since the plant, in addition to its benefits, can harm the body.

Green Pharmacy Recipes

The infusion of the letter will help calm down, stop headache attacks:

  • chop dry grass
  • add boiling water, brew
  • proportion of 2 tbsp. l / 500 ml.

After insisting an hour and a half, use the resulting volume in equal parts. The resulting infusion tastes slightly bitter.

To overcome neuroses will help the juice of the drop cap with honey, a ratio of 1: 1, take in tsp.

Powder from dry leaves, 1 tsp, wash down with green tea.

Primrose

The content of ascorbic acid, the saturation of the composition with carotene, vitamin E, and mineral salts, makes the plant a valuable representative of the flora. The list of positive properties is not inferior to vitamin “monsters” – rose hips, sea buckthorn.

Useful qualities:

  • analgesic
  • diuretic
  • sedative
  • anti-inflammatory

Contraindications

  • allergies – itching, burning, blistering
  • bowel disorder , ulcerative lesion
  • individual intolerance

Having bought the herbal preparation, make sure that there are no contraindications before taking it. Minimize the risks of side effects. The primary negative symptomatology is a signal to immediately interrupt the course, to consult a doctor.

Recipe in the piggy bank

To prepare a medicinal infusion, take in equal parts (tbsp) primrose, mint, valerian, lavender. Mix the ingredients thoroughly, add a glass of hot water. Bring to a boil, leave for an hour and a half, strain. Consume in the evening, just before bed.

Periwinkle

The therapeutic efficacy of periwinkle-based preparations is due to the chemical composition of the plant, enriched with alkaloids. The quantitative indicator exceeds fifty.

The leading position in terms of content is occupied by vincamine, which improves:

  • oxygen uptake by brain tissues
  • cerebral circulation

List of actions:

  • sedative
  • hypotensive
  • vasodilator
  • hemostatic
  • anti-inflammatory

Indications

  • hypertension
  • pathologies of a neurological nature (autonomic neurosis, polyneuritis, the consequences of meningoencephalitis)
  • cerebrovascular accidents
  • gingivitis
  • toothache
  • eczema
  • increased intracranial pressure
  • halitosis
  • migraine
  • linen
  • throat ailments
  • ulcers
  • burns
  • sexual weakness
  • itching
  • dysentery

Contraindications

  • bradycardia
  • pregnancy, breastfeeding
  • hypercoagulation
  • constipation

It is necessary to use periwinkle at home carefully, strictly observing the dosage, preliminary consultation of an experienced herbalist is required.

The alkaloids “filling” the composition of the foliage are highly toxic. The slightest development of atypical symptoms is a clear signal to stop treatment, to consult a doctor.

Piggy bank recipe

Pour boiling water over the crushed foliage (1 tsp / 100 ml.), Boil for a minute, insisting half an hour, drain. Take a tablespoon.

Cherry

Formulated with anthocyanins to support the nervous system.

Useful qualities of the berry:

  • the antioxidant protection is strengthened
  • immunity increases
  • reduced capillary permeability
  • the risks of the appearance of cholesterol formations are reduced
  • good for eyesight
  • antitumor
  • increases hemoglobin
  • hemostatic

Cherry confidently fights against inflammation causing pain (headache, muscle pain), and at the level of “reliable” pharmaceuticals.

The composition of the berry, enriched with a large amount of flavonoids, anthocyanins, helps to counteract:

  • gout
  • arthritis
  • diabetes
  • improves hematopoiesis (there is more iron than apples)
  • reduces the risks of oncology

Cherry is a natural analgesic, 20 berries alternative to an aspirin tablet. Try a similar replacement when your head hurts . It is a pity that the ripening season for this healthy berry is short-lived, and does not last all year round.

Joint pain

Pains of such localization are quite successfully relieved by natural analgesics . There are plenty of recipes, but the difficulty lies in the correct selection of the plant, taking into account the individual characteristics of the organism. An experienced herbalist’s consultation is required.

Spice

They act quickly, as the esters from the composition reach the blood rapidly. The therapeutic effect on the nervous system occurs through receptors, nerve endings, or the sense of smell, allows you to “pacify” the raging pain sensations.

Ether – relieves inflammation, destroys infection, a powerful home doctor for sore joints.

Razmarin

Essential oils contain ursolic acid, it is able to fight against inflammation, an excellent natural antiseptic.

Pour a tablespoon of dry grass with a glass of boiling water, let stand forty minutes, strain. Divide the resulting volume into four equal servings, consume a quarter of an hour before meals.

Turmeric

Inflammatory manifestations are minimized, stimulates the regeneration of damaged tissues, increases the elasticity of the ligaments.

To prepare the broth, you need 600 ml of water, add two tbsp. l. spices, boil for ten minutes. After cooling, add honey, drink the resulting daily volume in small portions.

Ginger

Relieves pains of various nature, the chemical composition is “overflowing” with useful components:

  • iron
  • germanium
  • silicon
  • silicon
  • phosphorus
  • potassium
  • carotene

Ginger root is rich in fatty essential oils, amino acids, dietary fiber.

Beneficial features

  • analgesic
  • fortifying
  • fights against inflammation, viruses
  • mild sedative, helps manage stress
  • eliminates spasms
  • has a beneficial effect on the heart muscle
  • reduces edematous manifestations
  • diaphoretic

Recipes in the piggy bank

  • Pour the chopped root with boiling water (30 g / 400 ml.), Cook for a quarter of an hour, and then add 4 tsp to the cooled broth. honey, preferably linden.
  • A compress made from grated root gruel will deliver the expected relief to a sore joint, soothe pain syndrome, and reduce inflammation.
  • Tincture – wash, clean, grind half a kilogram of root. Add two liters of vodka, keep in a warm place for three weeks, shaking occasionally. The readiness of the infusion – the content resembles weak tea in color. Gently rubbing, the resulting composition treats the problem area.
  • Ginger therapeutic baths (2-3 sessions) can relieve joint pain. Dissolve dry powder, four tablespoons per liter. l., boil for fifteen minutes, add the broth to the bath.
  • For massage treatments, use ginger oil – mix a pack of neutral oil with one hundred grams of fresh crushed root. After filling the sealed container, it takes two weeks, the place is dark.

Horsetail

The composition is fairly enriched with flavonoids, which have an antioxidant effect, which minimizes pain spasms and inflammation.

The diuretic quality of horsetail helps to eliminate puffiness.

The high silicon content strengthens and regenerates joint tissues.

The recipe for the infusion is simple, 200 ml. boiling water two tablespoons of dry crushed raw materials.

Hold for a third of an hour, filter. Single serving 50 ml.

Fish fat

The saturation of the composition with omega-3 fatty acids increases the degree of elasticity of the connective tissues of the joints, the quality of intra-articular “lubrication”, strengthens the articular cartilage. Omega-3s are able to “pacify” pain syndrome. Soothes inflamed nerve endings.

Burdock

If joints hurt, then do not rush to take synthetic analgesics, the functions of an anesthetic at home can be performed by a decoction of burdock.

Useful qualities

  • Esters and resins from the chemical composition of the plant reduce pain and inflammation, neutralize heat and swelling.
  • Pour boiling water over the crushed root (2 tbsp. Lodges) overnight, strain in the morning. Drink the resulting infusion in a quarter of a glass before meals.
  • Self-made burdock oil at home is an effective natural “tool” against joint pathologies.

How to help a sick heart

By replacing pharmaceutical pain relievers with homemade natural pain relievers, it is quite realistic to achieve relief of heart pain on your own, reducing the risk of heart attack.

There are plenty of options, however, the chosen method and method first requires a mandatory agreement with the attending physician.

For the core, such a consultation is especially relevant, rash actions, self-medication, is fraught with negative consequences.

Cuff

The medicinal properties of the plant are multifaceted, among others, a positive effect on the smooth muscles of the internal organs. It is used as an adjunct therapy to normalize the work of the cardiovascular apparatus, again referring to it as “cardiac”.

Indications

  • weakening of the heart muscle
  • dystrophy
  • hypotonia

Stir a liter of warmed dry wine with one hundred grams of dry cuff. Store for two weeks, the place is cool, dark, shaking the contents daily. Then cook for three minutes, let cool, drain. Drink according to Art. l., before meals.

Lovage

Helps against neuroses, cardiac, pulmonary pathologies. Influence spectrum:

  • pain reliever
  • diuretic
  • expectorant
  • cleansing

Shortness of breath and pain in the heart will recede, try to drink a decoction of dried lovage roots (1 l / 50 g). Boil for a quarter of an hour, insist for five minutes, take a glass, prepare a fresh portion of the broth every day.

Hot red pepper

The composition of the spice contains capsaicin – an analgesic effect, has a detrimental effect on pathogenic microorganisms, and normalizes coronary blood flow. Capsaicin inhibits the synthesis of substances that transmit pain impulses from the affected area to the brain through the nervous system.

Pepper diluted in hot water is an alternative to nitroglycerin for an ambulance, acceptable in shock situations.

Spice has an amazing property – to reduce high blood pressure, and, on the contrary, to increase low blood pressure.

When the diagnosis is pathology of the cardiovascular apparatus (angina pectoris, arrhythmias, hypertension), diseases of the gastrointestinal tract, kidneys, then the aggressive nature of the spice must be taken into account. A doctor’s consultation is required, the reception is careful, start with the minimum dosage allowed by the doctor.

Recipes in the piggy bank

To prevent the fire in the oral cavity from raging, it is convenient to “wrap” a pinch of red pepper powder in a bread crumb.

If the pain is piercing, dagger (attack, jump in blood pressure), dilute a pinch of ground red pepper powder in a glass of hot water, drink.

Fragrant violet

Actions

  • pain reliever
  • calming
  • anti-inflammatory

Indications

  • heart pain
  • noise in ears
  • pneumonia
  • dysmnesia

Tea made from violet flowers will help soothe pain in the heart muscle. Drinking such a drink is required three times a day.

Pain in oncology

Pain syndrome accompanies cancer, and with an increase in the stage, it rapidly increases. The etiological factor is diverse, not thoroughly studied, provoked by:

  • spasms
  • swelling
  • squeezing nerve endings

Far-reaching forms are accompanied by excruciating, unbearable pain, and even the help of pharmacological drugs is not always effective.

However, it is categorically impossible to put up with the disease, you need to believe and fight, since the current success in oncology treatment will allow more patients to hope for an improved prognosis, an increase in the quality and duration of life.

Traditional techniques use herbs:

  • antineoplastic
  • painkillers
  • anti-inflammatory
  • calming

Most herbs are poisonous, handling requires extreme caution, strict adherence to the dosage agreed with the oncologist, consultation and regular observation are required.

It is required to understand that traditional forms of therapy are an auxiliary measure, comprehensively complementing drug treatment.

Calamus swamp

The ability to relieve pain is comparable to synthetic analgesics, the rhizome of the plant contains many “variants” of essential oils.

The healing properties are due to the rich chemical composition:

  • alkaloids
  • glycosides
  • cholines
  • resin
  • tannins
  • phytoncides
  • iodine
  • organic acids

Tinctures and infusions of swamp calamus are shown

  • chest pain
  • heart pains of unknown etiology
  • metastases in the mediastinum
  • cancer of the lungs, esophagus , trachea
  • tumor pericarditis

Infusion of rhizomes – fill a thermos with crushed root, add hot water (a glass for two teaspoons), insist for twenty minutes. Drink warm, a quarter glass.

Tincture – add one hundred grams of chopped root to vodka (liter), put at room temperature in a dark place for two weeks. Drink before meals, 20 drops, daily.

Aconite

Poisonous perennial herb of the buttercup family, a natural pain reliever, anticancer “drug”, quite successfully minimizes the intensity of pain at 3-4 stages of the oncological process.

Compared to Dzungarian, Altai aconite is less toxic, while taking the tincture it becomes possible to reduce to a minimum or completely cancel synthetic analgesics. The pain either does not declare itself in any way , or the nature of the manifestation is insignificant, relieved by minimal doses of conventional painkillers.

It is recommended to purchase alcoholic tincture of aconite root exclusively in certified pharmacy chains. Inside strictly according to medical prescriptions (usually they use the “slide” method from 1 to 20, adding 1 drop daily, then down the same way).

Belladonna

The second name is wolfberry, belladonna, saturated with atropine – the key alkaloid of the composition, with inherent antispasmodic and neurogenic qualities.

Small doses of belladonna are an effective remedy, an overdose is a strong poison, serious poisoning.

From fruits, seeds, root extract, foliage, homeopathic remedies are made with a triad of main therapeutic properties: analgesic, antispasmodic, anti-inflammatory.

It helps against pains of various origins ( myalgia , ulcerative lesions of the intestines, kidneys), however, strict adherence to the dosage regimen is extremely important. Remember, the plant is poisonous.

Henbane

Is taken orally for pain of various etiologies

  • oncological
  • gout
  • rheumatism
  • tuberculosis of bones
  • neuralgia

Helen is able to withstand severe pain, however, a very poisonous plant, it is recommended to take it only after the permission of the doctor, strictly observing the dosage. Self-administration is categorically unacceptable.

To correctly observe the dosage, use the pharmacy option.

To heal the organism of a cancer patient with herbs is a long procedure lasting months or even years. In the course of treatment, unfortunately, the body becomes a “reservoir” for the accumulation of toxic substances.

A similar “piggy bank” set of side effects:

  • drugs
  • cytostatic herbs
  • radiation therapy

Toxins getting into the blood “clog up” the liver and kidneys.

Cleansing herbs (burdock, chamomile, mint) will help you survive toxic attacks.

Toothache

When a tooth hurts, you cannot do without the help of a dentist, but it is not always possible to visit a doctor’s office promptly. Use natural analgesics to numb the pain.

Pharmacy chamomile

There are no studies confirming the effectiveness of chamomile as a pain reliever, but this remedy remains in high esteem with the dentist. Ordinary rinsing with warm infusion will help relieve inflammation, stop a pain attack.

Carnation

A natural analgesic to relieve dental pain, it contains eugenol, which has analgesic and antibacterial qualities.

To overcome a toothache, various versions of this spice are used:

Grinding

For additional cleaning and disinfection, rinse your mouth with warm salt water. Then take a pinch of clove powder and place it between the sore gum and cheek. Pain will recede.

Whole

After rinsing your mouth, take two stars. Hold in your mouth as close to the affected area as possible until they begin to soften. If the pain syndrome is strong, chew the softened stars, more healing oil will come out.

Clove oil compress

Ginger

The analgesic qualities of ginger have already been mentioned above in the text; during toothache, it will also provide all possible help. It is required to chew the ginger root, then attach a piece to the gum – the pain will subside.

Essential oils of ginger kill germs, freshen breath, and is recommended for periodontal disease.

Painful sensations are inherent in most neuralgic pathologies, a number of gastrointestinal diseases. Adequately used natural pain relievers at home can replace synthetic ones, and quite successfully. This topic is extensive and deserves special attention.

What is Pole Dance – pole or pole dancing?

Today we will talk about pole dancing – Pole Dance, because today it is one of the most relevant dance trends, as well as how pole dancing differs from pole dancing in strip clubs, because it is far from the same thing.

What is Pole Dance?

Pole Dance is a pole dance (steel pole) that combines elements of choreography, artistic gymnastics and acrobatics.

It does not require special physical training, all the necessary skills and strength are acquired in the process of systematic training.

Many people confuse it with striptease and female pole dancing in brothels, although there is nothing in common between. “But what about the pole?” You ask.

What is the difference between pole and pole dancing?

The pole or, more precisely, the pole in Pole Dance is the main working element, it is a sports equipment on which all the tricks are performed. In striptease, the pole has rather a decorating role, the stripper spins around it, performing elementary dance movements – there is no question of any tricks and the active role of the “pole” here.

Striptease is a “freebie” and demonstrating yourself next to the pole. Pole Dance is a physically challenging pole dance, more like a power sport. Do you understand now the main difference between pole and pole dancing?

In addition, pole dancing is practiced by women of all ages (children and adults, young girls and aged women). Men, by the way, are also no exception – they dance on a pole, performing beautiful strength elements of special difficulty.

They usually go to Pole Dance because “I saw beautiful photos from a friend, I also want”, “I want to lose weight, I tried everything”, “It’s so sexy”, “I want to tighten my body” and for many other reasons – explainable and inexplicable.

Pole Dance is it a striptease?

The pilonists are, of course, accused of being similar to striptease not only because of the pylon, but also because of the open clothes in which the dance is performed. But here there are few similarities with striptease, because in Pole Dance it is simply necessary to keep some parts of the body open for the possibility of grip with the pole!

There is no dispute over clothing in sports such as swimming, figure skating and tennis. The principle is the same here. But the controversy continues. Unfair, but true. Maybe it’s not so bad? As they say, black PR is also PR.

Types and varieties

There are three main directions of Pole Dance:

Exotic

Art

Sport / Fitness

They differ significantly from each other.

Exotic dance style

In Exotic Pole Dance, choreography prevails over the strength elements in a ratio of about 70% to 30% , in addition to this, many dance elements are performed in the so-called stalls – i.e. On the floor.

Exotic is distinguished by eroticism and plasticity of movements. But don’t confuse Exotic with striptease! There is no undressing here; in competitions in this type of dance, the participant is disqualified for being naked.

Art Pole Dance Style

Art direction in pole dancing, which is characterized by the most harmonious combination of choreography and power elements – about 50% to 50%.

Here the emphasis is on the technique of performance, the quality of the tricks, the costume of the performer. Pole Art is Pole Dance in its classical sense.

Sport / Fitness Pole Dance

Sport / Fitness is the most challenging area physically. Here 70% is given to the quality and complexity of the strength elements. As the name implies, Sport is a Pole Dance sport direction.

How is pole dance training going?

How does Pole Dance workout go? First, be sure to warm up (warm up) to avoid injuries and sprains. This is a very important part of the workout, as a good warm-up makes the workout more fruitful and safe, prepares the muscles and ligaments for physical activity.

After that, you can start performing simple Pole Dance elements on a pole and twists. Further, when the body is already warmed up enough, a set of stretching exercises (both static and dynamic) is performed.

Flexibility is critical to most pole dancing tricks, which is why stretching exercises are present in every workout, ideally done both after warm-up and after the workout.

After stretching, the actual strength training begins, in which the elements on the pole (pole) are worked out. A lot of physical energy is spent on strength training, and that’s what it is about strength.

To perform complex tricks in pole dancing, a checkmate is provided (and in the literal and figurative sense =). After the strength training is over, the coach will stretch and cool down.

At this point, Pole Dance training can be considered over. The trainer can also conduct specialized training in choreography and plastic or stretching.

Benefits over other types of dance

What are the advantages of Pole Dance over other types of dance? The main thing is that there is no place for boredom in Pole Dance. There are no boring memorized movements here. Here you are constantly growing, learning more and more new tricks, from the simplest to the most difficult – there is no limit to perfection.

You are always interested, because every workout is a victory over yourself in the literal sense! In Pole Dance training, you will be amazed at what your body can do, convinced from your own experience that a person can do anything. One has only to want.

But Pole Dance is not only euphoria and admiration for oneself and one’s own skills. These are calluses on the hands, and bruises all over the body – especially at first, in the first months.

Then the bruises go away, mostly come back only when working on a new element. Sometimes, as with any sport, sprains and sports injuries occur.

Pole Dance is constant work on yourself, hone your skills, overcoming fear and pain. But is it a minus? The more effort is spent, the sweeter the taste of victory.

Dance

Music during workout helps to relax nervous and muscle tension. With pole dance you become more plastic and graceful, and at the same time – more self-confident. Dance Pole of Dance – the art of control with his body, to which one can not but look with admiration. This is the feline grace and lightness behind which there are years of training in the gym.

Slimming and sports

Pole Dance and sports pole dancing is a combination of business and pleasure. This is not only a dance, but also a sport. The pole is a trainer that allows you to work with your own weight, build muscle strength and keep your whole body in good shape.

During training on the pole, the body experiences a tremendous physical stress on all major muscle groups, especially the upper ones (back, abs, arms). Half-dancers work to the limit of their capabilities, so their muscles develop very quickly, the body becomes more fit and athletic.

Stretching and flexibility

In addition to a toned body, Pole Dance gives flexibility and health to joints and ligaments, because most of the elements of this dance are built on acrobatic elements that require not only remarkable strength, but also truly fantastic flexibility.

Paradoxically, Pole Dance in this regard has much more in common with ballet than striptease, as many mistakenly believe. But that doesn’t mean you don’t belong there without stretching – flexibility also develops over time! It also happens that a person finds out that he has good “hereditary” flexibility only in training.

Acrobatic stunts

Pole Dance is a cocktail of thrills based on various acrobatic elements that make the audience in awe of delight. Pole tricks are the “salt” and meaning of Pole Dance, the envy and admiration of friends and acquaintances. Their implementation requires the development of coordination and balance, flexibility and strength, which is achieved during training. Each trick you master is a big victory over your fear, pain is a victory over yourself.

Hobby or lifestyle?

Many come to Pole Dance and start learning power pole dancing out of curiosity and find their vocation in it. For example, Anastasia Skukhtorova. Like most pilonists, she started from scratch, but in a short time she became one of the best in the world.

This is a vivid living example of the fact that the Pole Dance does not require special physical preliminary preparation, everyone can do it, and the necessary skills are acquired in the process of training (unless, of course, you do not stand idle next to the pole, but work hard on yourself at every training session). And there are many such examples.

Happiest sport

This article is my personal review of Pole Dance. There are many articles on this topic on the Internet, but, unfortunately, many of them can hardly be called truthful and reliable. I hope that my feedback on pole dancing will be useful, if only because I know what I’m writing about from personal experience.

I have been practicing Pole Dance for 10 months – it was an incredible 10 months! Before my eyes, people were changing beyond recognition. They come unsupported, without stretching, without physical form, with an absolute “tree”. And a few months later, even the most zero beginners are hanging upside down without fear, mastering all new acrobatic tricks – full of enthusiasm and the desire for new victories, for new achievements.

All of the photos for this article show these former novices with zero training.
And in the main photo for the article and here, it’s me:

I would never have believed that I could do this in such a short time, as well as achieve such a good physical shape – many thanks to my coach Maria Khripkova – “Our Masha” and thanks to Pole Dance for such a discovery of myself!

Well, on this I will end my short story about my impressions and a review about Pool Dance and pole dancing, also next time read in detail about pole dancing, and the features of this less athletic, but for men, usually even more interesting direction in dance art. And also about other types of dances, about how to choose the right kind of sport and even about a strength training program for women in the gym.

Water aerobics

Benefits for losing weight, exercises, results, reviews, contraindications

Water aerobics , subject to regular exercise, will allow a person of any gender to achieve significant results not only in losing weight, but also in effectively toning the muscle corset of the whole body.

Having studied the reviews of athletes, you can not only understand the approximate lesson plan, formulate for yourself its main advantages and disadvantages, but also determine the approximate time required to achieve this goal.

What is water aerobics

Water aerobics (reviews and results can be studied in the photo presented in the article) is a set of exercises performed by people at a fast pace. During the session, athletes are in the pool, the water in which reaches the level of the chest.

The effectiveness of such a complex is provided by the need for a person to overcome the natural resistance of water, while avoiding the “harmful” load on the musculoskeletal system and the cardiovascular system.

Even people who cannot swim can do aqua aerobics , because immersion in water occurs only up to chest level

If the workout is for people with good physical fitness, the basic exercises are complicated by the use of additional weights (for example, dumbbells or special foam blocks).

Why is water aerobics useful ?

Aqua aerobics is useful not only in terms of its effectiveness in eliminating a person’s psychological discomfort or moral exhaustion (it has been proven that contact of mentally unstable people with water has a beneficial effect on the state of their nervous system, helping the body to rehabilitate in the shortest possible time). Group training also contributes to the physical development of athletes.

Muscle training

Muscle training during water aerobics classes occurs due to the implementation of active movements with parts of the body that are under water.

Despite the outwardly narrow focus of this type of training (training in water works out the stabilizing muscles and back muscles responsible for the formation of posture and support of the spinal column in the best way), overcoming water resistance is possible only in the case of complex involvement of the muscle corset.

The lack of firm support under the athlete’s feet while in the pool also contributes to the development of coordination of movements, an increase in body flexibility.

Relaxation

Aqua aerobics (reviews and results should be assessed only after studying the individual initial data) can not only tone up the muscle corset, but also have a relaxing effect on the muscles and the musculoskeletal system.

In the first case, the key is the fact that there is a constant massage of the body with water while the athlete exercises in the pool (the amount of lactic acid that provokes muscle pain is minimized). In the second case, the decrease in the load on the joints occurs due to a decrease in the actual body weight of a person during his stay in the water.

Water aerobics as a way to lose weight

When using water aerobics in order to reduce body fat, it is recommended to choose such areas of this type of fitness as:

  • Aqua-Circuit (“Aqua Circuit “) – circuit training of moderate intensity, involving the use of additional weights;
  • Aqua-Resist (“Aqua Resist “) – a complex exercise, consisting of loads, the purpose of which is to overcome the natural resistance of water;
  • Aqua-Power (“Aqua Power “) – strength training in the pool, designed for people with good physical fitness;
  • Aqua-fight (“Aqua Fight “) – suitable for people with any level of physical fitness, as it involves the implementation of simple exercises in the water with elements of martial arts (kicks, kicks, and so on).

Strengthening the whole body

Regular water aerobics exercises also allow for general strengthening of the body. This is made possible by the hardening effect. Trainings in this direction are carried out in cool water. Thus, it is possible to increase the consumption of calories (the body spends twice as many calories to maintain heat exchange when the athlete is immersed in water) and to strengthen the immune defense of a person.

Active workouts in the pool also contribute to the release of joy hormones ( endorphins into the bloodstream , which have a positive effect not only on the functioning of the body’s internal systems, but also on maintaining a positive emotional state.

A great way to recover

The proven positive effect of water on the human psyche determines the effectiveness of aqua aerobics as a way to restore moral strength after a long stay in a state of stress or moral exhaustion, which has a cumulative nature.

Starting metabolism

The acceleration of metabolic processes and lymph flow occurs due to the lymphatic drainage effect achieved during exercise in water. With the help of the massage effect of the aquatic environment on the skin of an athlete in the pool, metabolism is started, stagnation in human tissues is eliminated , swelling is minimized and blood circulation is improved.

Cons and contraindications

Aqua aerobics (reviews and results of experienced athletes make it possible to determine the effectiveness of this training), like other sports, has a number of contraindications.

Contraindications:

  • respiratory tract diseases;
  • frequent cramps in the limbs;
  • serious diseases of the cardiovascular system;
  • exacerbation of allergic reactions of the body;
  • poor health of a person (weakness, dizziness);
  • violations of the integrity of the spinal column in the past;
  • individual intolerance of the body to chlorinated water.

When deciding to start water aerobics classes , it is important to understand all the potential disadvantages of this sport.

The overwhelming majority of them are due to the fact that the water in the pools is most often disinfected with bleach, which may cause:

  • deterioration in the condition of the skin (excessive dryness, peeling);
  • the development of an allergic reaction;
  • deterioration in the appearance of hair (brittleness, dryness);
  • thrush (relevant for women with sensitive microflora of the genital mucosa).

Is it possible to practice who cannot swim

One of the advantages of aqua aerobics over other sports involving a person in the pool is that he does not need to have swimming skills. During group fitness classes of this kind, the athlete’s body is in the water only up to the level of the chest, while the legs rest tightly against the bottom of the pool.

If a set of exercises implies that a person has the ability to be afloat, the trainer will offer him special inflatable armbands or a circle belt that prevents the body from completely submerging under water.

Is it possible to deal with pregnant women

Pregnant women are allowed to practice aqua aerobics only after consulting their supervising gynecologist.

In the absence of contraindications, the expectant mother, through regular sports in the water, will be able to:

  • keep the body in good shape;
  • minimize the risk of stretch marks or cellulite on the skin, which is deformed during the process of carrying a child;
  • reduce the increased stress on the joints and bones of the lower body;

Types of joint diseases: symptoms and stages

Healthy joints are a luxury, the value of which is difficult to appreciate for someone who has never experienced pain when walking or have no difficulty in raising an arm or leg, turning around or sitting down. Meanwhile, millions of people around the world each year seek help from orthopedic surgeons with similar complaints.

Epidemiology of joint diseases

About 30% of people sooner or later face joint pathology: even if in their youth they managed to avoid injuries or serious diseases, by old age the skeleton’s “shelf life” comes to an end. In addition to elderly people, those at risk are those who inherited weak joints of the bones, as well as athletes, workers suffering from obesity, diabetes and other chronic diseases.

Joint diseases such as juvenile rheumatoid arthritis occur predominantly in minors. Others, such as gout, are considered “aristocratic ailments”: they develop due to excess meat, red wine and chocolate in the diet. It is known that inflammation of the joints associated with fluctuations in the hormonal background is usually detected in the fairer sex. In men, traumatic injuries of the joints most often occur. In a word, joint diseases can threaten a person regardless of social status, habits, age and gender.

The main groups of joint diseases by the nature of the lesion

Joint diseases are classified by the nature of the pathological process.

Inflammatory and infectious diseases of the joints

In this case, the cause of the disease is an inflammatory reaction in response to an infectious, autoimmune or allergic process. The disease makes itself felt with pain and swelling in the joint. Symptoms can reach maximum severity in a few hours and then recede indefinitely. But behind a period of imaginary well-being, there is a hidden development of the pathological process.

Some arthritis is manifested primarily not by pain, but by morning stiffness, fever, a rash on the skin over the joint, or manifestations of a primary disease complicated by damage to the musculoskeletal system (for example, disorders of the genitourinary system – in Reiter’s disease and gonorrheal arthritis).

The stages of the inflammatory pathology of the joint can be distinguished through X-ray examination. So, at the beginning of the disease, no significant abnormalities are found in the images, with the second degree of arthritis, signs of destruction of bone and cartilage tissue appear. At the third degree, the doctor will see the deformation of the joint – by this moment the patient feels pronounced restrictions on mobility. Finally, the fourth degree of arthritis is accompanied by total changes in the joint: only surgeons can help the patient.

This group of pathologies, along with rheumatoid arthritis (in which the body’s immune system destroys the joints), includes infectious-allergic arthritis, ankylosing spondylitis, Goff’s disease, gout, psoriatic arthritis, etc.

note

The main prevention of arthritis is the prevention of infections by vaccination and other measures of protection against diseases that can be complicated by bacterial infection of the joint (gonorrhea, scarlet fever, tonsillitis, etc.)

Degenerative lesions

These diseases tend to affect the elderly: they are associated with wear and tear of the joint, which leads to the destruction of the cartilage responsible for shock absorption during work. Another factor in the development of degenerative diseases is osteoporosis, in which bone density decreases.

Degenerative diseases manifest themselves gradually: the first sign will be short-term pain after an exhausting day on your feet. Over time, the pain in the joint will cease to subside after rest, and the movement in the joint will become limited. Sometimes swelling occurs in the affected area, and the joint aches when the weather changes and at night.

The severity of arthrosis is determined by examination and radiography. At the beginning of the process, only a slight reduction in the height of the gap between the bones due to the thinning of the cartilage tissue is noticeable in the images. In the second degree, the doctor will record a decrease in the joint cavity by a third of the norm and the appearance of bone outgrowths or areas of dead cartilage. Finally, the 3rd stage of arthrosis is characterized by deep, irreversible deformities of the joint, up to ankylosis – bone fusion.

The most common cause of disability among all joint diseases is osteoarthritis deformans , mainly affecting the hip and knee joints. Also, the source of the problem may be intervertebral osteochondrosis – a typical disease of office workers.

note

Experts point out that yoga, a set of exercises that strengthens ligaments and muscles through static loads, can be an excellent prevention of age-related changes in the joints. Scientists recently found that daily 12-minute yoga classes for 10 years increase the density of the bones of the hip and spine, which eliminates osteoporosis and arthrosis, preventing fractures in old age.

Congenital joint pathologies

Congenital joint diseases attract attention from the very first days of a baby’s life: the possible consequences of a malformation for the child’s health depend on therapeutic measures. So, in infants, congenital dislocation of the hip is often detected, which is often combined with dysplasia of the hip joint. Left unattended, this ailment will lead to gait and posture problems. However, timely intervention of an orthopedist will allow to correct congenital hip dislocation conservatively, without surgery.

Another common congenital joint pathology is Marfan’s syndrome , which includes a complex of disorders in the development of internal organs. Patients with Marfan syndrome have extremely mobile joints, poor posture, and a keeled chest. These are tall, thin, sickly people who, as a rule, end up in emergency rooms with dislocations and fractures. Subject to the recommendations of a doctor, they can live a long time without experiencing severe health problems.

Diseases of the periarticular tissues

Diseases from this group do not affect the joint itself, but if untreated, they can worsen its work. This includes inflammation of the tendons ( tendinitis ), bursae (bursitis), ligaments ( ligamentitis ), fascia (fibrositis). Sometimes the source of the pathological process is inflammation in the joint itself, but much more often the cause of the development of such ailments is physical exertion and ” chilling ” of the neck or limbs.

Symptoms of diseases of the periarticular tissues have peculiarities: unlike the pathology of the joints, pain in the ligaments, tendons and joint capsules is felt only with active movements and is absent when the limb is exposed to the office of a doctor or masseur. With arthritis, patients complain of “diffuse” pain, and with damage to the periarticular tissues, they can indicate a specific point where the pain is maximum. X-ray and MRI allow you to finally make sure of the nature of the disease and prescribe treatment.

Types of joint diseases at the site of localization

Many joint diseases have their own “favorite” localization, thanks to which the doctor can make a preliminary diagnosis even before receiving the results of medical imaging.

  1. Diseases of the shoulder joint often occur in people who earn a living by physical labor, or in those who are regulars in gyms. The most obvious causes of shoulder pain are periarthritis of the scapula and osteochondrosis of the cervical spine. In some cases, osteoarthritis or arthritis of the shoulder joint is found.
  2. Diseases of the elbow joint are also common concerns for athletes ( epicondylitis ). Sometimes discomfort and restriction of mobility in this area are caused by osteochondritis dissecting , deforming osteoarthritis and inflammation of the muscles of the arm.
  3. The joints of the hand (fingers) become inflamed in rheumatoid arthritis. It can manifest itself as a “tight glove syndrome”: in the morning it is difficult to stretch the hands, restoring their mobility. A feature of this disease is the simultaneous defeat of both hands. There are frequent cases of arthrosis and tendon lesions in the practice of orthopedists, which occur in musicians and representatives of professions associated with fine motor skills (engravers, jewelers, etc.), as well as those who daily and for a long time work with the keyboard.
  4. Ubiquitous disease of the hip joint is coxarthrosis , typical for elderly people. Also, elderly patients often face osteoporosis – a softening of the structure of the femur, fraught with a pathological fracture of its neck. Bursitis and tendinitis of the hip joint is diagnosed in athletes – runners and football players.
  5. Knee joint diseases are observed in people of all ages. In children, infectious and rheumatoid arthritis is more often diagnosed, in mature sports people – lesions of the ligamentous apparatus and meniscus trauma, and after 50 years, gonarthrosis , a degenerative lesion of the knee joint, comes first .
  6. Ankle pain can result from arthritis or subluxation. Such pathologies are typical for athletes, dancers and women who wear high-heeled shoes every day . Ankle arthrosis (as well as coxarthrosis and gonarthrosis ) affects many obese people.

Types of joint diseases according to traditional Chinese medicine

An alternative view of the nature of joint diseases is given by traditional Chinese medicine (TCM). According to her, rheumatism, rheumatoid arthritis and osteoarthritis are manifestations of “B syndrome” – an obstacle that affects bones and joints. “Syndrome B” arises from the influence of pathogenic factors. They enter the body, settle in muscles, tendons and joints, and then block the normal flow of vital energy Qi and blood through the energy channels (meridians). All of this causes pain, stiffness, inflammation, and deformation of bones and joints.

What pathogens cause B syndrome?

  • The wind is calling “wandering B”. Acute joint pain begins and ends quickly, but can travel throughout the body, limiting the range of comfortable movement. The patient’s pulse becomes floating, and the tongue becomes covered with a thin white coating.
  • The cold is causing the “painful B”. Severe joint pain leads to stiffness of movement. The pain is especially pronounced when the ambient temperature drops. At the same time, the pulse becomes tense. Painful B may also develop a white coating on the tongue. With the onset of heat, a person’s condition improves.
  • Dampness causes “fixed B”. The pain is accompanied by a feeling of heaviness, numbness, or edema in the affected area. Pulse – floating, tongue – with a greasy coating.
  • The heat causes the “heat B”. The heat reduces the flow of blood and vital energy Chi through the joints, thereby impairing their function. This causes inflammation and swelling in the joint. The tongue becomes covered with a reddish-yellow coating, and the pulse becomes fast.
  • Combinations of pathogens:
    • Wind, cold and dampness. Delaying wind, cold and dampness in the meridians makes it difficult for Qi and blood to flow out. Excess cold is manifested by stagnation of vital energy and blood. With this combination, severe pain and swelling of the joint occurs, a tense pulse is observed, as well as a pale tongue with a white coating.
    • Wind, dampness and heat. Pathogens block the movement of qi and blood, affecting muscles and skin. The joints become red and swollen. In addition, pain often develops, which can be accompanied by heaviness and fever. The tongue becomes covered with a reddish-yellow coating, and the pulse becomes fast.
    • Deficiency of blood in the liver and kidneys, phlegm. Qi and blood deficiencies cause long-term joint pain, which is accompanied by swelling, inflammation, knee pain and deformity. Pain syndrome restricts movement. Internal accumulation of phlegm and stagnation manifests itself as subcutaneous nodules. In this case, the person has a state of exhaustion, lethargy, dizziness and blurred vision. The pulse becomes uneven, the tongue darkens and becomes covered with a thin coating.

Treatment of joint diseases in Chinese medicine is aimed at dissipating wind, cold, heat, as well as converting dampness and restoring the flow of Qi and blood. This is helped by acupuncture, moxibustion (warming up with wormwood cigars) and acupressure.

Remember it’s important to be alert to any symptoms – pain, stiffness, swelling, rash, or crunching sound when moving. The overwhelming majority of joint diseases can be successfully treated at the initial stages, however, in an advanced state of the disease, they can disrupt life and professional plans, requiring expensive surgical intervention and complex rehabilitation measures.

Degenerative diseases 

Degenerative conditions occur for unknown reasons and are characterized by damage to certain neuronal systems due to progressive neuronal death. Pathological changes are distributed bilaterally and symmetrically (but at an early stage, they can affect one half of the body or one limb). The disease is accompanied by a limitation of voluntary movements, the appearance of tremor, chorea, dystonia, myoclonus , tics and other abnormal movements, possibly the development of dementia and other cognitive disorders.

Causes of the disease:

The disease is caused by a change in genetic information. Due to gene mutations, the synthesis of a certain polypeptide is disrupted – the nature of the disorders is determined by the role in the metabolism of this polypeptide (enzyme deficiency, tissue destruction, thesaurismosis ). Degenerative diseases develop over many years and are resistant to therapy.

Types of degenerative diseases:

Degenerative diseases include Alzheimer’s disease, Huntington ‘s chorea , Parkinson’s disease, amyotrophic lateral sclerosis, motor neuron disease and Pick’s lumbar atrophy. Degenerative diseases of the nervous system are widespread – Parkinson’s or Alzheimer’s disease is diagnosed in 1 person in 1000. Moreover, neurodegenerative diseases are not characteristic only of the older age group, for example, dystonic syndromes are most often observed in the productive age.

Diagnosis and treatment of degenerative diseases:

Diagnostics is carried out using complex diagnostic equipment (laboratory of clinical neurophysiology neuropsychological laboratory, video monitoring ). In addition, high-precision diagnostics of complex conditions and rare disorders and highly specialized outpatient treatment are carried out. The centers are multidisciplinary , they represent a number of clinical areas (neurology, neurophysiology, neurosurgery, neuropsychology, psychiatry), morphological methods (neuropathology) and methods of functional diagnostics are used .

ESL has announced the list of drugs prohibited for esports

Posted on August 31, 2020  in Medical news

The organizer of e-sports events Electronic Sports League (ESL) announced the list of medical and narcotic drugs that are now prohibited from taking during tournaments.
ESL has taken as a basis the World Anti-Doping Agency (WADA) list of prohibited drugs. It, in particular, includes anabolic agents and steroids, peptide hormones and growth hormones, mimetics, other hormones and metabolic modulators, Beta2 agonists, diuretics, masking agents, stimulants and any glucocorticoids (also steroids).

Also banned drugs: marijuana, cannabis, hashish, synthetic THC, cannabimimetics (spice), buprenorphine, hydromorphone, dextromoramide, heroin, methadone, morphine, oxycodone, oxymorphone, pentazocine, pethidine fentanyl and derivatives.

Players will be selectively tested for doping based on saliva analysis. ESL prohibits the use of any of these drugs during competition. Exceptions include participants who take them on prescription. They must confirm this with a certificate before the first game. If the commission detects doping, the player will either be deprived of the prize or disqualified for two years. ESL is considering screening all players.

The drug tests were decided after team member Corey Frisen said that he and other teammates had been taking Adderall during ESL’s Counter-Strike: Global Offensive competition. “Adderall” is considered an amphetamine. In the US, it is used to treat attention deficit hyperactivity disorder.

What are adaptogens?
Medicinal herbs have been used all over the world since ancient times. Nowadays, many people are returning to the study and use of medicinal plants. This is becoming a kind of trend, the desire for natural products, the abandonment of chemistry that has flooded the shelves of stores and pharmacies. Among the huge number of plants, there are species that stand apart. A distinctive feature of this group of plants lies in their ability to provide a strong restorative effect, increase the tone of the body, its efficiency, immunity and resistance to adverse factors and pathogenic agents.

Plant adaptogens are plants that can strengthen the body, increase immunity, and increase the physical performance of the body. Adaptogens are a kind of natural doping. In plants – adaptogens, tremendous power is hidden. Skillfully releasing it, you can cope with many diseases and significantly increase athletic performance.

In most developed countries, adaptogens are grown on special plantations where high-yielding varieties are cultivated, but they can also be found in the wild, especially in Russia. It is not surprising that the study of herbs-adaptogens began with us. The term “adaptogen” itself (derived from the word “adaptation”, which means “adaptation ” ) was invented by the Soviet scientist Nikolai Lazarev. Many foreign scientists are sure that the most effective adaptogens grow in Russia. The most famous example of an adaptogen plant is ginseng, and it is by no means the most potent adaptogen.

The use of adaptogens allows the body to adapt to such unfavorable environmental factors as cold, heat, ionizing radiation, lack of oxygen (hypoxia), heavy physical activity. Adaptogens promote the accumulation of glycogen in muscles, liver and heart. Glycogen, and this is the main “fuel” for muscles. Adaptogens increase the sensitivity of the body’s cells to their own hormones and non-hormonal compounds. Thus, the regulation of metabolic processes becomes more accurate and faster.

Examples of natural stimulants of adaptogens
This plant received this name because its positive effect on the body is extremely strong. In ancient times, Chinese emperors sent special expeditions to Altai for the Golden Root. There were whole detachments of smugglers who were exclusively engaged in transporting the Golden Root across the border. The root of Rhodiola rosea was considered to be of the greatest value, and its price exceeded the price of gold.

Rhodiola’s distinctive feature from other adaptogens is that it has a strong effect on striated muscle tissue, as well as on the heart muscle. Even after a single dose of Rhodiola, muscle strength and endurance increase. The contractile ability of the heart muscle also increases.
Rhodiola is one of the most powerful adaptogens in terms of the strength of its general strengthening and tonic effect.

From my experience I can say that I myself sometimes use rhodiola tincture. With very long and strong physical exertion, when you do physical work for 12-14 hours, it really helps and restores strength. But here you must, of course, understand that tinctures are not drunk, but taken in the literal sense of the drops. 8-10 drops during lunch, but not in the evening, otherwise it can bring down sleep.

– Ginseng is the root of life .

Legendary plant growing in China, Tibet, Altai, Siberia. A distinctive feature of ginseng is its ability to increase appetite and, as a result, overall body weight. Ginseng slightly improves digestion and has a beneficial effect on the liver. There is also a slight decrease in blood sugar, color vision improves, they have antidepressant, cardiotonic, hypoglycemic (increases the ability of drugs to lower blood sugar) , hemostatic effect, are effective in sexual asthenia, are able to prevent inflammatory reactions, weaken the effect of many toxic substances.

– Eleutherococcus prickly .

Noteworthy is the ability of Eleutherococcus to improve color vision. Visual acuity also increases slightly. It has a stronger anti-toxic, radioprotective, antihypoxic and anti-stress effect than ginseng. Eleutherococcus is considered a drug that improves thermoregulation due to more intense oxidation of glucose and fatty acids. This allows the use of Eleutherococcus for the prevention of colds. The studies have shown a high prophylactic activity of Eleutherococcus. The number of colds in the experimental group, taking Eleutherococcus, decreased by 2 times in comparison with the control group.

– Safflower Leuzea (maral root).

Anabolic activity is what distinguishes Leuzea from other adaptogens. Leuzea promotes muscle building. This is very important for athletes and people with hard physical labor. The ability of Leuzea to enhance protein synthesis has a beneficial effect on the condition of the liver, which is called the largest chemical laboratory in the body. With long-term administration of leuzea, the blood composition improves: the number of leukocytes and erythrocytes increases, the hemoglobin content rises. Leuzea also has a mild, physiological vasodilator effect. With its regular consumption, the lumen of the vascular bed increases and the power of the heart muscle increases (the heart rate decreases at the same time). Leuzea significantly increases the sexual activity of men. This is due to both a stimulating effect on the nerve centers and an increase in general anabolism.

– St. John’s wort.

In Russia, it was called a cure for 99 diseases, it enhances the function of the energy stations of cells – mitochondria. This allows you to increase muscle strength, endurance, and disease resistance. St. John’s wort stimulates the production of male sex hormones – androgens.

– Aralia of Manchuria .

Legal natural doping. A distinctive feature of Schisandra is that it enhances excitation processes in the central nervous system to the greatest extent among other adaptogens. Moreover, the stimulating effect of Schisandra is so strong that it is not inferior in strength to some doping drugs.

In medicine, lemongrass is used to treat nervous depression and general apathy. Schisandra significantly increases the acidity of gastric juice, improves the absorption of food. Therefore, it can be used to improve digestion during periods of intense muscle gain. Both mental and physical performance under the influence of lemongrass increases markedly. The strong stimulating effect of lemongrass is advisable to use during the competitive period, when the mobilization of all body resources is required.

Taking natural stimulants adaptogens
Speaking about adaptogens, it should be emphasized that only pharmaceutical tinctures and extracts have a strong effect on the body. Homemade tinctures and decoctions are less effective.
Adaptogens should not be taken constantly, the recommended course duration and dosages must be observed, otherwise the body will adapt to their action, and the effect is significantly reduced. For maximum effect, you can take two drugs at the same time. Since adaptogens, in addition to general properties, have their own characteristics, they affect the body in different ways. Therefore, it is recommended to combine and alternate various adaptogenic drugs, taking into account these features. Although adaptogens are safe – even multiple excess of therapeutic dosages does not cause serious consequences, some precautions are still worth observing. In no case should you take adaptogens 2 or 3 times a day. Only a single morning intake fits harmoniously into the human biorhythm. Attempts to take adaptogens 2 or 3 times a day in order to improve performance may not only fail to increase, but even lower.

How to choose the right dose of adaptogen?
Let’s say you have a tincture of aralia at your disposal. Your goal is to activate the body in order to increase overall performance. The revitalization response in most people is caused by doses of 6 to 15 drops taken once a day in the morning on an empty stomach. But this does not mean that your optimal dose will lie exactly in this range. Deviations towards both maximum and minimum doses can be quite large. After taking it, you need to analyze your own feelings during the day. If there is a surge of energy, a desire to work, then the dose is activating; if relaxation, lethargy – inhibitory dose. The next day, the dose must be either reduced or increased to achieve the desired effect.

Natural stimulants are perfectly combined with any other plants, vitamins, vitamin-like substances and medicines. The only group of drugs whose action adaptogens can weaken are sedatives and hypnotics. Adaptogens taken in activating doses weaken the effect of such drugs. The action of stimulants of the nervous system, such as caffeine and ephedrine, adaptogens, on the contrary, enhance.

It significantly increases physical performance than mental performance, increases appetite. It surpasses all adaptogens in hypoglycemic action.

– The lure is high .

In terms of the spectrum of its action on the body and the strength of the tonic effect, zamaniha is close to ginseng. Zamanihi tincture is used for asthenia, depression, hypotension.

– Plane-leaved sterculia .

Sterculia has a tonic and tonic effect, similar to the action of Eleutherococcus prickly.

Dota world champions were accused of doping. Answering silly questions about him in eSports

Posted on August 27, 2020  in Medical news

OG won The International for the second time in a row – and did it so easily that jokes about doping began to creep around. At first, only jokes – for example, from Arszik. “This talk about drugs started here when they started to ruin everyone. When True Sight came out, we were at a tournament in Chongqing, watching it with Ramses. And I sit like this: “What? Why are they behaving this way? ” Then he came to the team and said that they were on the adderroll, ”the coach said cheerfully in the podcast“ Vilata Louder! ”.

The thought was repeated by Smile on his stream. “Did you really believe before The International that OG would win? Did you believe before Int? A team that barely played, but played on Inta. Have you heard the story that they played hard on the tables? The psychologist came to them. She kept Astralis in the top 1, then she was in Ence with the top 2 in the Major and now she came to OG. And OG, with a terrible game that was not visible at all, began to dominate like gods. In short, they give you a tough concentration for a certain time and a feeling of invulnerability, ”said Revin. He later apologized to OG, clarifying that he was targeting “false rumors.”

Sports.ru decided to tell as much as possible about doping in e-sports – at least so that everyone who discussed and will condemn this topic does not get confused about elementary things. If you still have questions – ask in the comments, we will try to find the answer.

What is called doping in sports?
Sports.ru: All prohibited drugs and methods that can improve an athlete’s performance. They help build muscle mass, speed of movement and endurance. If muscles are not so important for an esports player, then a great response is the most important quality for any gamer.

Is doping banned in esports?
Sports.ru: there are no uniform rules in esports. For a long time, no one paid attention to this topic. But in 2015 at the CS: GO ESL Katowice tournament, the American team Cloud9 did not leave the group. “ Absolutely everyone here accepts Adderall , no one cares . We were told that we have problems with communication in the team – well, so here is the answer to all your questions, “- Cloud9 player Corey” Semphis “Frisen relaxed in an interview after relegation.

This did not entail any sanctions against the team or the player, but accelerated the introduction of doping tests at all major tournaments: later the organizers from the ESL introduced selective doping control of esports athletes. They took the WADA list of prohibited drugs as the basis of their system , which includes anabolic steroids, various hormones, immunomodulators, stimulants, drugs and many other drugs.

But ESL is only one of dozens of organizers. There is no official regulation from above, even within the same discipline.

Has anyone already been caught doping?
Sports.ru: during big tournaments – no . Even in the case of Cloud9, no one was able to prove (and did not try then) whether Semphis told the truth.

A year ago, Dallas Fuel player Timo “Taimou” Kettunen revealed that about 20 Overwatch League players use the psychostimulant Adderall: “Just imagine you use Adderall and then it gets banned in the league. There are about 20 players in the league who are likely to accept it, and then suddenly it becomes illegal to use it in the competitive scene. They will lose so much. ”

Former Team Liquid player Brian “Kephrii” St. Pierre was also accused of using Adderall . In 2015, screenshots of a correspondence were leaked in which he admitted to abusing a psychostimulant during the Halo championships – he helped Brian concentrate on the game.

In the NHL and NBA fashion, the Overwatch League has no doping test , despite the fact that it is now the second most important esports tournament in America and a league seat is worth tens of millions of dollars. League commissioner Nate Nanzer explains this by the fact that the effect of stimulants on the game has not yet been proven.

What are the penalties for players who use illegal drugs?
Sports.ru: The esports player will be removed from the tournament and most likely banned from participating in competitions held by the same organizer. But he will be able to play completely freely in other tournaments – in e-sports they are held by different tournament operators (ESL, Starladder, WePlay and many others), and they all have their own rules.

Is there a doping control at The International?
Roman Dvoryankin, Virtus.pro general manager: “Unlike CS: GO, there has never been doping control at Dota tournaments , at least at those where we participated. He’s not on Inta either. There is a complete void in the rules for the use of Adderall or other similar substances. There are no guidelines on what is allowed and what is not , and whether there are therapeutic exceptions, and so on.

We certainly have the hope that all teams are playing fair, and we certainly do not believe that some teams achieve regular success for a long time in certain tournaments due to some means. But we would certainly like to be sure of this – and this is possible only with regular doping control, as it happens in Counter-Strike. ”

How much do Adderall, Phenotropil and similar psychostimulants help in a video game?
We turned with this and subsequent medical questions to the psychiatrist Elisha Osin. Here is his answer:

“You give the names of very different drugs that have very different effects.

Adderall, like the entire group of psychostimulants, was specially created to increase concentration and concentration, to increase productive activity. This group of drugs is strictly prohibited in Russia , but it is quite actively used in other countries to treat attention deficit hyperactivity disorder. These drugs work by increasing levels of dopamine, an important neurotransmitter that regulates activity levels, among other things. When used in higher doses, they can cause euphoria, an increase in activity, a feeling of a surge of energy and much more.

Phenotropil has no such effect, it does not increase the level of dopamine and, accordingly, does not have the same activity. ”

Is the effect stronger than drinking a cup of coffee or an energy drink?
Elisey Osin: “The effects, of course, are not comparable to caffeine and caffeine-containing energy drinks , their effect on the dopamine system is minimal and in general they work in a different, indirect way. The difference in these drugs is noticeable in the attitude of anti-doping agencies to them. Psychostimulants are drugs that are strictly controlled, their presence in the body may be a reason for sanctions if the athlete does not prove that it is medically necessary to take them. Caffeine is not on these lists. ”

How harmful are these drugs to humans?
Elisey Osin: “If used for other purposes and not according to medical schemes, the consequences can be very harmful. The most obvious side effect may be exhaustion after a period of active use of a stimulant, a condition akin to severe depression . With long-term use, a full-fledged dependence can form, when used in high doses, psychotic symptoms may appear (thinking disorders, hallucinations, delusional ideas) . In addition to these side effects, there are also less severe, but still very unpleasant, for example, problems in the gastrointestinal tract (pain, constipation, diarrhea, nausea), nosebleeds, decreased appetite, difficulty urinating, sleep problems, increased irritability.

Is it possible to say with confidence from a person’s reaction that he is under the influence of such drugs
Elisey Osin: “ No, you can’t. Moreover, the athlete himself explains his behavior by strong emotional experiences – he is interviewed immediately after the end of the match. To understand whether he is under the influence of drugs, you need a doctor’s examination, examination and conversation, and even better – a blood test for the content of forbidden substances.

As a rule, the effect of small doses of stimulants does not significantly affect the way a person looks and behaves in public – this can only be noticeable on examination. But at the same time, of course, its productivity and productivity will be noticeably higher even under the influence of a small dose of drugs.

I believe that doping tests are necessary for cybersportsmen – they can help answer these questions better than analyzing the video, ”Osin concluded.

Technical tricks: what do gamers go to to win in esports?

Posted on August 23, 2020  in Medical news

Since last year, the World Anti-Doping Agency WADA has been monitoring the doping tests of cybersportsmen.

The “Yekaterinburg-Expo” hosted the all-Russian tournament for gamers “Cyberfest-2016”. Having been in the thick of things, Life asked the participants about a forbidden topic, and specifically about doping in computer sports. The organizer of the festival Ilya Marshev, as well as DotA and League of Legends players Alexei Mamylov, Ilya Vostryakov and Mikhail Brud, told Life about the intricacies and tricks in virtual competitions .

– There really is a problem with doping. And not to say that these are isolated cases, – the organizer Ilya Marshev admits. – Professional players, focused on the result, not just the pleasure of the game process, use various chemicals that enhance the reaction and can increase the performance.

Until recently, there were no checks at the virtual sports championships, only since 2015 WADA began to monitor the situation with doping. The list of prohibited drugs includes anabolic agents and steroids, peptide hormones and growth hormones, mimetics, metabolic modulators, Beta2 agonists, as well as marijuana, cannabis, hashish, synthetic THC, cannabimimetics (spice), heroin, methadone, morphine, fentanyl and their derivatives. After that, the world of computer competitions became fairer, but automatically got another problem.

WADA also included anabolics and steroids in the list of drugs prohibited for e-sports. How do they affect the improvement of results in virtual competitions ?! Right! In no way anabolics and steroids are able to affect the performance of a gamer, but for their use the league can ban the whole team of the amateur to swing. The anti-doping agency included them in the list of prohibited ones, because WADA did not develop a separate program for e-sports, but ascribed already existing standards to it, without understanding the intricacies. This copying of the postulates without analyzing the sport itself caused a lot of controversy among gamers and virtual competition experts. In particular, this applies to steroids, which some gamers use to pump their own body in their free time from competition.

– There is an opinion that the list of drugs prohibited for gamers, which has been introduced by ESL, can provoke conflict situations, – Ilya Marshev commented. – For example, there is a gamer who, in addition to playing games, loves to go to the gym, and in order to achieve results as soon as possible, the guy starts taking steroids. However, the catch is that after that he will no longer pass the doping control in the professional ESL championships. And he will be disqualified.

Ilya remembered that less than a year ago in Europe there was already a similar scandal with one of the cybersportsmen who was caught using steroids and excluded from the competition.

Overclocking hardware, not brain

As in any sport, where not only an athlete participates, but also some kind of mechanism, be it a car, a bicycle or a biathlete’s rifle, there are always technical tricks. Six years ago, “codes of immortality” and “eternal patrons” were ubiquitous, but the situation began to change for the better since 2010, when not only the athlete himself was banned for cheating, but entire teams.

“Technical doping in esports, the so-called cheat codes, are programs that change the game settings and give a gamer or team an advantage over rivals,” explains Ilya Marshev, organizer of Cyberfest-2016. – For example, in the game Counter-Strike at one time there was a very popular cheat code, the so-called white dot. Using this cheat, the player could see where his opponents are, even if they were hiding on other floors or behind walls.

But this is already an unfair game. Ilya said that at the Cyberfest championships they fight cheats simply and effectively. The fact is that players are physically unable to download their software to tournament computers, because the necessary software is already installed on the machines and there is no hard drive as such. Another forbidden e-sports life hack is the special setting of a computer mouse, the so-called macros – programs that allow you to assign a multi-step action of the hero to pressing just one key or several.

– The main problem with cheats now is that you can play with them, train, and then you come to the tournament, and they will tell you that you cannot use them, – explains the captain of the 1FALL team Alexey Mamylov. – Many well-known players who abundantly used cheats and macros predicted a quick failure after the ban, but they showed absolutely the same result at the next tournament. So in fact, these additional programs will not give a bad player any superpower.

Alcohol

The culture of gamers is somehow connected with alcohol. Many of the regulars in computer clubs like to have a couple of beers during a CS game. According to gamers themselves, alcohol helps to concentrate, in turn, relaxing and killing anxiety.

– Alcohol relieves unnecessary anxiety, allows you to more fully immerse yourself in the process and focus only on the game, – says Ilya Marshev. – Alcohol is prohibited in competitions, only energy drinks are allowed. We were in one of the clubs where the guys trained before “Cyberfest”, they drank alcohol, but behaved quite adequately.

At the moment, there is one known incident with an esports player who was disqualified from ESL for drinking alcohol. The European esports league then canceled the gamer’s results after the competition, but did not disclose the name of the athlete.

– If the tournament is important, where you can win money, then it is unlikely that a professional player will show up for it drunk and in poor condition, says the captain of the Huesosi Team Mikhail Brud. – It’s like athletes who have to run a hundred meters will come to the start after a sleepless night.

Nootropics and stress pills 

There is a stereotype that since speed is important in e-sports, players will definitely accelerate their reaction speed with some kind of substance. However, this is not entirely true, but rather a myth, and in reality everything is quite the opposite. Many gamers prefer not to be “accelerated” during the tournament, but to be extremely collected and concentrated. Therefore, professional cybersportsmen often use tranquilizers or beta-blockers – medications that help relieve stress, tremors and anxiety that interferes with concentration. Gamers use sedatives: from banal valerian, antidepressants such as novopassit, which is freely available in any pharmacy, to strong tranquilizers. For example, ten years ago, one of the best players in Unreal and Quake 4, Ricardo Zanozio, admitted that a dose of Valium helped him at the CPL Winter tournament. The Germans went even further and in 2008, specifically for gamers, they developed a “legal tranquilizer”, calling it FpsBrain. Many e-sportsmen do not shy away from nootropics – the favorite pills of students who need to write a term paper or a diploma in a short time.

– In Russia we have an analogue of the German legal doping, but only weaker. This is glycine, – says Ilya Vostryakov, the leader of the Edem za prizovimi team. – If you drink it as a course, then it also calms the nerves and increases concentration. This is exactly what I need in DotA when I’m in third position against several opponents at once.

– I think that the doping of the Germans is marketing, otherwise they would have won en masse in all competitions, says the captain of the Huesosi Team. – As for nootropics, the same glycine or piracytam, I personally know those who take them. They say it helps.

Psychostimulants: amphetamine and others

In the 2008 documentary about esports athletes, Frag, pro gambler Michael Carmac Blichars listed specific drugs popular with gamers. In particular, he mentioned the so-called crystal meth, which is a form of amphetamine, Ritalin and amphetamine itself.

All these drugs sharpen perception, give strength and improve concentration. Last summer, player Corey Semphis Friesen of the American team Cloud9 admitted that he and the entire team took Adderall, a psychostimulant that is used in some countries to treat attention deficit hyperactivity disorder in children.

– I heard that someone is playing under “speed”. But this is not at all the best way out, – explains gamer Mikhail Brood. – But if an athlete plays lousy, then no drugs will save him.

IS THERE DOPING IN EYESPORT? INTERVIEW WITH AN EXPERT 

Posted on August 19, 2020  in Medical news

Already on the next weekend will be held on the main Russian eSports tournament EPICENTER on Counter Strike: Global Offensive in St. Petersburg. After last year’s meldonium scandal in big-time sports, we decided to find out how things are by the end of 2017 in esports, especially in CS: GO , where quick reactions and clarity of mind are the main guarantee of victory. We asked questions to Roman Dvoryankin , General Manager of the Russian eSports organization Virtus.pro , who also heads the anti- doping working group of the World Federation .

– The first question – is the problem of doping in e-sports as acute as in ordinary sports? Now professional athletes are in such a position that it is almost impossible to break world records just in training, and someone is constantly using something anyway. Is there really a PROBLEM with doping in esports?

– Due to its specificity, esports stands out in terms of physical indicators that need to be improved to achieve a result. For example, anabolic steroids used to increase muscle mass will not help an esports athlete in any way . Therefore, the only doping for cybersports is substances that improve attention, increase concentration and help fight drowsiness. Even potentially, the problem of doping in eSports is not so acute. Is there a problem? At the moment, there is a serious problem, since all the major tournaments already have a drug test, and it is on kibersportsmeny earns money tournaments. If we assume that the athlete accepts something at the time of training , this will not help him in any way at the tournament, since there he must be “clean”.

– The last scandal in esports dates back to 2015: Adderall *, amphetamines, marijuana. Has anything changed in two years, both in relation to the drugs themselves and to the attitude to doping in terms of the organizers?

– Just after those scandals , doping tests were introduced at major competitions, so now everything is quite professional. So far, it is not as strict as in classic sports, but we are moving in this direction. For example, recently a video was released on our channel dedicated to how these doping tests go.

– Really Do these preparations can actually dramatically enhance the ability of pro-gamer? So that everything in slow-mo happens like in video games ? Or are they minor changes that don’t affect the final performance?

– Globally, doping has no effect: you will not play like The International champions if you are a mid-range player. There are drugs that can improve the player’s reaction by 5-10 percent and suppress the feeling of anxiety, however, when the difference in the skill of the players is a fraction of a percent, when equal teams are playing , 5-10 percent can already affect the result.

– How strongly do simple energetics influence the work of the organism and do they affect it at all? Do they really help athletes with loads during training and in tournaments, or is it marketing?

– Energetics have several properties, the main one of which is, of course, the placebo effect: you drank a jar and think that now you will definitely not want to sleep . But objectively, almost all energy drinks contain at least caffeine and taurine, which actually help fight drowsiness and invigorate. There is no ban on caffeine yet and is unlikely to be.

– Will doping control be introduced on an ongoing basis at all tournaments, or at least at all Premier Series tournaments in major disciplines?

– Already now, there is doping control at all major CS: GO tournaments , DOTA2 and other disciplines are slightly behind , but I think that literally next year they will also catch up.

– On the eve of EPICENTER CS: GO – will there be doping control?

– As far as I know, doping control will be there, but we always proceed from the fact that even if it is not known in advance whether it will be or not , we must be ready for anything, and that no prohibited substances will be found in the athletes .

Let’s also remember how the active work with doping in esports began in general : ESL Katowice , 2015 . After the crushing defeat of Cloud9 (they could not even leave the group), a member of the Semphis team , in a conversation with a journalist, said quite relaxedly that “absolutely everyone here takes Adderall *, no one cares. We were told that we have problems with communication in the team – well , here is the answer to all your questions. ” This did not lead to any sanctions against the team or player, but accelerated the introduction of doping tests in all major tournaments. And although a direct link between success in eSports and the use of Adderall has not yet been proven , it is banned for use in tournaments.

That very scandalous interview

* Adderall is an amphetamine- based psychotropic stimulant designed to enhance mental and physical performance. A drug commonly prescribed to treat attention deficit hyperactivity disorder (ADHD) in children. It has a narcotic effect.

Sprains treatment at home

Posted on August 15, 2020  in Medical news

Treatment of sprains at home means getting rid of pain and inflammation with affordable means without consulting a specialist or if the doctor himself recommended this method of recovery. As a rule, self-therapy is resorted to only for minor injuries that heal quickly and do not threaten complications.

Tightened ligaments are quite common. You can injure a leg or arm while playing sports, when moving awkwardly or walking on an icy road. Most often, the knee and ankle joint are affected. To prevent subsequent instability of the joint, therapy must be quick and competent, even if it is carried out at home.

Home treatments for sprains

There are three degrees of sprain. Self-treatment is possible only in the first two cases, when the elastic joints are partially torn, there is no hemorrhage or very little, there is swelling and moderate pain. There may be a limitation in joint mobility or instability.

The duration of home treatment for minor ligament injury in the knee, foot, or shoulder is 2–6 weeks. The neck and back will recover a little longer. Over-the-counter pills, compression, massage, and exercise can help relieve pain and speed recovery. We must not forget about folk recipes that can relieve swelling and discomfort in a short time.

Medicines without a doctor’s prescription

Treatment of ligaments is impossible without the use of drugs. The following medications will help you quickly manage the symptoms of stretching at home:

  •                                 NSAIDs – Indomethacin , Nise , Diclofenac , Ketorolac , Ortofen . They are taken no more than 5-7 days.
  •                                 Warming ointment – Kapsikam , Apizartron , larkspur with bee venom, Arthro -Aktiv. The balm-gel Radikulin is specially designed for the back area . Such ointments can be used only in the absence of allergies to the components. Read more about sprains ointments →
  •                                 OTC pain relievers – Paracetamol, Analgin, Aspirin.
  •                                 Absorbing agents – Heparin ointment, Troxevasin , Lyoton , Bodyaga cream. They are used for hematomas, bruises and seals.
  •                                 B vitamins – accelerate the healing of fibers, restore their elasticity and extensibility.

It is pointless to use chondroprotectors for ligament injuries , since they strengthen only the articular tissue and do not in any way affect the elastic bands between the bones. Although some experts recommend using these medicines at home to treat a knee sprain.

Bandage application

Compression with a fixing bandage is an obligatory element of therapy for sprains. The elastic band will keep the joint in the desired position, prevent the development of hematoma and edema. If you do not have a medical device at hand, in case of a sprained ankle or knee joint at home, you can take a strip of thick cloth or a towel. A medical bandage is suitable for treating and protecting the ligaments of the arm.

When applying a bandage, you do not need to tighten the limb very tightly. This way you can transfer large vessels and provoke stagnation of blood in the leg. The time of ligament immobilization can be different. To fix sprains of the first degree, it is enough to use a bandage for 3-4 days. For more serious injuries, it will take a little longer – at least 2-3 weeks.

For the treatment of minor sprains of the legs and arms at home, you can purchase special fixing bandages – calipers. These are very comfortable orthopedic products. They not only provide good immobilization of the joint, but also retain some maneuverability, which greatly facilitates recovery.

Compresses

On the first day after stretching, cold is applied to the injured ligaments. This can be ice in cheesecloth or heating pad, cold compress or even a handful of snow. This procedure relieves pain well, prevents the appearance of hematoma and swelling. If a sports frost ( Frost Spray ) or a hypothermic package (Snowball, Appolo ) accidentally happens to be in the house , it is recommended to use them. When stretching the ligaments of the foot, the leg can simply be lowered into a basin of cool water.

Cold treatment at home is useful to alternate with warm compresses. This is what is recommended when stretching the neck. Immediately after the ice lotion, you should take a warm shower or apply a heating pad to the sore spot. This contrast therapy has a remarkable effect. In this case, any of the compresses should not be kept longer than 7-10 minutes.

A pronounced analgesic effect in sprains is provided by a lotion with Dimexide . It is recommended to be used at home to treat stretched ligaments of the knee, shoulder or ankle. In a solution prepared from Dimexide and water (in a ratio of 1: 4), moisten gauze folded in 3-4 layers and apply it to the sore joint. Cover the top with cling film or oilcloth and secure with a bandage. After half an hour, wash off.

Another remedy for sprains that has proven itself well at home is a compress of hot milk with honey. Take 1 tsp for a glass of drink. delicacies, moisten a napkin in solution and apply to damaged ligaments. The lotion is covered with a film, insulated with cotton wool and left until morning. It is recommended to make a milk compress after reducing the inflammatory process, usually on the 4th-5th day of treatment.

When ligaments are injured, blood flow must be restored very quickly in and around the damaged tissues. Therefore, massage must be included in the treatment regimen for sprains. You can do it yourself or contact a specialist. It is recommended to apply warming ointments along with the massage movements.

Self-massage techniques and techniques depend on the location of the sprain. The joints on the arms and legs should be stroked in a circular motion with light pressure, but without pain, vibrate, pat. For neck treatment, rubbing and kneading movements are suitable . You need to perform the procedure for 5-10 minutes several times a day.

Physical Education

It is recommended to start developing a joint at home even before removing the fixing bandage. Prolonged immobility after stretching can provoke coarsening and loss of elasticity of the fibers, due to which the ligaments become tight and decrease in length, which dramatically increases the risk of re- injury .

There is a set of exercises for the treatment of each type of joints. For example, when stretching the ligaments of the foot, various rotations and turns will give the greatest effect. At home, you can stand on tiptoes, pick up small things from the floor, try to write letters by holding a pencil with your fingers. A more difficult option is sitting on a chair, legs bent at the knees and spaced shoulder-width apart, support on toes. From this position, you need to try to put the heel on the floor.

Sprained ankles and ankles can be treated with a variety of rotations, abductions, flexion and extension of the foot, and tiptoeing. A good effect at home is given by rolling a bottle, kneading with your feet on Kuznetsov’s applicator or small stones poured into the box. In case of damage to the ligaments of the wrist, squeezing the expander is great.

Treating a knee sprain is done by squatting, straightening and flexing the limb. Perfectly stretches injured ligaments while cycling. At home, you can use an exercise bike, exercising on it for 10-15 minutes a day.

Folk remedies for sprains

Treatment of ligament injuries by unconventional methods has become very popular among patients. The advantage of folk remedies for stretching is undeniable – it is low toxicity, sparing effect on the body, availability and ease of use.

In the first days after injury to the ligaments, clay applications bring significant relief. Yellow or blue powder is diluted with warm liquid (200 ml) until sour cream is thick, add 1 tsp. apple cider vinegar. The mixture is spread on a napkin and tightly bandaged to the sore spot.

For the treatment of damaged ligaments of the ankle or knee joint, it is recommended to prepare such a folk remedy for stretching – grate raw potatoes with the peel, add so much rye flour into the mixture to make a thick gruel and put the resulting composition on gauze folded to the required size. Cover the compress with oilcloth and bandage to the place of damage.

Another effective folk remedy for sprains is the cabbage leaf. It is thickly smeared with honey, applied to the knee joint or ankle area and left for 5-6 hours. It is recommended to make such a compress every day until the symptoms of trauma disappear.

Homemade mummy ointment gives a good healing effect. To prepare it, 200 g of interior lard is heated in a water bath with 50 g of pre-crushed mummy until the components are dissolved. The resulting composition is filtered and poured into a jar. Used every day at night.

Effectiveness of home treatment

If the damage to the ligaments is limited to only sprains, home treatment will give an excellent effect. Means made according to recipes of traditional medicine will quickly eliminate inflammation and swelling, massage will improve blood circulation and accelerate the healing of elastic fibers, and exercise therapy will not allow the ligaments to become hardened.

At the same time, you need to understand that home treatment is not omnipotent. If, after using all of the listed remedies, relief does not occur, and the pain and swelling only intensify, an urgent need to go to the doctor. It is possible that the patient does not have a sprain, but a final rupture of the ligaments, which requires surgery.

Contraindications

Independent measures for stretching the ligaments are necessary in any case. Even after a complete rupture of elastic fibers, some elements of home treatment are introduced into the postoperative rehabilitation scheme. Therefore, you need to know what and under what conditions cannot be done:

  •                                 During the first three days after the injury, any heat is prohibited – hot lotions, baths, saunas, solarium.
  •                                 During rehabilitation, it is undesirable to take alcohol. Alcohol not only impairs healing, but also increases the risk of re- injury to the ligament.
  •                                 It is recommended to start developing the joint 3-5 days after the injury. Do not do gymnastics if the exercise causes pain and discomfort at the stretch site.
  •                                 Medicines from the NSAID group should be taken with caution in case of ulcers and other gastrointestinal diseases, and it is better to completely refuse them.
  •                                 It is not recommended to use alternative medicine recipes to which you are allergic.

Knowing these rules and following them, you can easily restore the functionality of the ligaments at home.

Unfortunately, many do not pay attention to the pain when stretching the elastic fibers, considering such an injury to be frivolous. And in vain. If treatment is not started, stiffness can develop and the risk of re-injury increases. After all, only a successful restoration of the ligaments will allow you to return to your previous way of life.