Experts have made a systematic observation on hypertensive inpatients in physiotherapy department, and found that the fitness ball is rotated with the palm of your hand for 30 minutes every day, gradually increasing to 1 hour. After three months, the average systolic blood pressure decreased by 2.7 kPa (20.3 mm Hg), the average diastolic blood pressure decreased by 1.3 1 kPa (9.8 mm Hg), and the symptoms of consciousness were obviously improved. Among them, 2/3 patients stopped taking antihypertensive drugs completely after exercising fitness ball, and13 patients took less drugs. It shows that fitness ball exercise does have therapeutic effect on hypertension, and it is a non-invasive, painless, simple and easy natural therapy.
Why can fitness ball exercise lower blood pressure? Its mechanism is that the fitness ball is often rotated by hand, and by stimulating Shaofu point of the heart meridian of hand shaoyin and Laogong point of the pericardium meridian of hand jueyin, the meridians can be dredged, the nerve function can be adjusted, the mental stress can be relieved, and the recovery of physical and mental fatigue can be promoted. When the hollow fitness ball rotates, it can make a melodious jingle of alternating high and low tones, which is a good stimulus to the brain and is also conducive to relieving brain tension; Rotating the fitness ball frequently can not only keep the meridians unblocked, but also dilate blood vessels and improve microcirculation, thus regulating cardiovascular function and promoting blood pressure drop.
Fitness ball is mainly used for palm rotation, so it is also called "palm rotation ball". At present, the mode of exercising fitness ball is constantly being renovated, and the skills of playing ball are also constantly improving. Here are some common exercise methods:
1. Friction rotation method
The way in which spheres cling to each other and rotate with each other. It can be divided into forward rotation and reverse rotation. The right hand rotates clockwise and the left hand rotates counterclockwise, which is called forward rotation. The counterclockwise rotation of the right hand and the clockwise rotation of the left hand are called inversion. Friction rotation mainly depends on the force, flexion and extension of five fingers. After proficiency, the palm of your hand is stretched horizontally, and the ball can be rotated by friction only with five fingers shaking. When circling each other, there should be no gap between the spheres, no collision sound, only a slight friction sound, and the ball should not slip from the hand. Beginners can master the back and forth rotation of friction with one hand and two balls, and exchange exercises with their left and right hands. After laying a solid foundation, they can gradually practice the skills of one-handed three-ball parallel friction rotation, two-handed four-ball friction rotation and one-handed four-ball friction rotation.
2. Centrifugal rotation method
That is, when rotating, the two spheres separate and rotate on the palm of your hand, which can also be divided into forward rotation and reverse rotation. This method is more difficult than friction rotation, so you need to master friction rotation before learning this method. First master the centrifugal rotation with one hand and two balls, and then learn the centrifugal rotation with two hands and four balls.
Step 3 jump in and out
That is, the two balls turn up and down and jump over each other in the palm "groove", which can be divided into two types: outward-inward jump and inward-outward jump. When jumping from outside to inside, use the middle finger and ring finger to pull the ball from outside to inside, and then jump over another ball through the tip of the middle finger, so that the inner ball will be squeezed to the outside, thus completing a jumping action; Use your thumb and palm to make the ball in the palm jump out of another ball and fall into the palm. This cycle goes back and forth. It's called jumping in and jumping out.
4. Horizontal jump method
That is, the way two balls jump up and down and turn at the root of fingers. Thumb forcibly squeezes one ball onto another ball, so that the other ball rises above it, and then pulls it down to the root of index finger with middle finger and forefinger after it is vertical, so that the two balls exchange positions horizontally or jump in the opposite direction. It keeps jumping.
5. Rotation with syllables
That is, in the rotation of two balls, the sound that collides with syllables is made rhythmically. This method can be learned on the basis of mastering centrifugal rotation. First, practice turning to find a collision sound, then find the collision point of two or three sounds. After repeated practice, you can easily master the rotation with syllables and increase the fun of exercise.
6. Multi-ball belt rotation method
There are "four balls to three belts and one belt" and "five balls to four belts and one belt". It is to hold three or four big balls in the palm of your hand and put a smaller fitness ball on it. The ball rotates by the parallel rotating force of the three or four balls below, just like "big wheels with small wheels". This method is difficult and requires certain basic skills and greater finger strength, wrist strength and arm strength.
7. Free and diverse methods
In other words, after mastering all kinds of skills, the practice methods of fitness ball are free and changeable, arbitrary and eclectic. Many fitness ball experts can play different numbers of balls with their left and right hands, and the methods of exercising by hand are often different. The methods of exercising by hand are often unpredictable and superb.
Hypertensive patients who start practicing fitness balls should pay attention to the following matters:
(1) When choosing the variety of fitness balls, Baoding hollow fitness balls are the best, and do not choose homemade solid iron balls and stone balls. These two kinds of balls are too heavy and too cold, which is not conducive to the relief of spasm of arterioles at the distal end of limbs, vasodilation and blood pressure drop. Hypertensive patients who begin to practice fitness balls should choose suitable balls according to the size of their palms and the strength of their hands. Generally speaking, they should start with a small fitness ball (45 mm in diameter and 400 g in weight) or a pocket fitness ball (40 mm in diameter and 250 g in weight), and then switch to a larger fitness ball after improving their finger strength and arm strength.
(2) The amount of exercise should be gradual, which can be decided according to your physical condition and whether you often participate in sports. Exercise time gradually increases, and the amount of exercise gradually increases. The rotation speed can be increased by itself with the proficiency, but it should not be too fast, and generally it can be kept at about 60 ~ 80 times per minute.
(3) When practicing fitness ball, relax and be cheerful. When the fingers rotate the fitness ball, the loose grip of the ball is closely related to the extension and bending of the fingers. That is, when two fitness balls are rotated horizontally and parallel in the hand, the fingers bend and hold the balls hard; When rotating to the longitudinal arrangement, the fingers gradually stretch and relax, so a tight and loose rotation is beneficial to vasodilation and blood pressure drop.
(4) Use both hands and rotate them alternately frequently, so that the activity ability of both hands can develop harmoniously and the whole exercise process can be relaxed and natural.
(5) Using fitness balls to prevent and treat hypertension requires perseverance and patience, perseverance and perseverance, and it takes a long time to be effective. It usually takes more than half a year to take effect by using fitness ball therapy.