Question

Составить комплекс упражнений для профилактики неврозов

Answer 1

1.Лобно-затылочная коррекция.
Цель: активизация стволовых структур мозга и межполушарного взаимодействия, ритмирование правого полушария, энергетизация мозга, визуализация позитивной ситуации.

2.Ахилл.
Цель: снятие рефлекса защиты ахиллова сухожилия.

3.Растяжка ахиллова сухожилия.
Цель: снятие рефлекса защиты ахиллова сухожилия.

4.Маятник.

Цель: снятие рефлекса периферического зрения, ритмирование правого полушария, активизация стволовых структур мозга и межполушарного взаимодействия, энергетизация мозга.

5.Уши.
Цель: энергетизация мозга.

6.Постукивание.
Цель: энергетизация мозга, активизация нейрогуморальной регуляции.

7.Дыхательное упражнение.
Цель: активизация работы стволовых отделов мозга, ритмирование
правого полушария, энергетизация мозга.

8.Дыхательное упражнение Эверли.
Цель: активизация работы стволовых отделов мозга, ритмирование правого полушария, энергетизация мозга, снятие мышечного напряжения, ликвидация ощущения тревоги, снижение частоты сердечных сокращений.

Answer 2

Exercise Routine for Preventing Neurosis

Neurosis is a psychological condition characterized by excessive anxiety, stress, and emotional instability. Engaging in regular exercise can be an effective way to prevent and manage neurosis. Here is a comprehensive exercise routine that can help in the prevention of neurosis:

1. Cardiovascular Exercise: Cardiovascular exercises are great for reducing stress and anxiety levels. They increase the production of endorphins, which are known as "feel-good" hormones. Some examples of cardiovascular exercises include:

- Brisk Walking: Take a brisk walk for at least 30 minutes every day. This can be done outdoors or on a treadmill. - Running or Jogging: If you are physically fit, you can incorporate running or jogging into your routine. Start with shorter distances and gradually increase the intensity and duration. - Cycling: Cycling is another excellent cardiovascular exercise that can be done outdoors or on a stationary bike. - Swimming: Swimming is a low-impact exercise that is gentle on the joints and provides a full-body workout.

2. Strength Training: Strength training exercises help build muscle strength and improve overall physical fitness. They also promote the release of endorphins, which can improve mood and reduce stress. Some examples of strength training exercises include:

- Weightlifting: Incorporate weightlifting exercises using dumbbells or resistance machines. Focus on different muscle groups on different days to ensure a balanced workout. - Bodyweight Exercises: Perform bodyweight exercises such as push-ups, squats, lunges, and planks. These exercises can be done at home without any equipment.

3. Yoga and Stretching: Yoga and stretching exercises can help relax the mind and body, reduce muscle tension, and improve flexibility. Some beneficial yoga poses and stretching exercises include:

- Child's Pose: This pose helps release tension in the back and shoulders. - Cat-Cow Stretch: This stretch helps improve spinal flexibility and releases tension in the back. - Forward Fold: This yoga pose stretches the hamstrings and releases tension in the lower back. - Seated Forward Bend: This stretch targets the hamstrings and lower back. - Corpse Pose: This relaxation pose helps calm the mind and body.

4. Mindfulness and Meditation: Incorporate mindfulness and meditation practices into your routine to reduce stress and promote mental well-being. Find a quiet and comfortable space, close your eyes, and focus on your breath. Practice deep breathing exercises and try to clear your mind of any thoughts or worries.

Remember to consult with a healthcare professional or a certified fitness trainer before starting any new exercise routine. They can provide personalized guidance based on your individual needs and fitness level.

I hope these exercises help you in your journey to prevent neurosis. Let me know if you have any other questions!