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Maintaining and improving lung capacity is very important for the health of our children and for our own. You just need to find a little time and learn how to make these at home. five exercises to strengthen your lungs, and avoid diseases such as bronchitis, bronchiolitis, pneumonia, etc. Shall we start?
In my opinion, before performing the breathing exercises it would be important and necessary to perform a self-treatment of the diaphragm. Thus, we help to relax it so that it can later perform its function in a more optimal way.
The objectives of these objectives of respiratory exercises are to improve quality of life, increase tolerance to effort, keep the passageways clear of secretions, improve ventilation, re-educate poor breathing patterns, and elasticize the chest.
1. This first exercise consists of two phases and is very simple
The first phase consists of taking a skin fold from where the sternum ends, and gradually peeling off this tissue and rolling it underneath and sticking to the lower edge of the ribs, from the front to the back. This not only facilitates the work of the second phase, but it will also improve viscerally if we do it regularly.
In the second phase we are going to sit down, and from here we flex the trunk a little forward to relax the abs. We start from the same area as in the previous exercise, with the difference that now we are going to relax the fingers of both hands a little and we are going to gently introduce the fingertips by leaving and inside the costal edge, at all throughout.
We will maintain a calm breathing, without blocking it, and review the entire area. We will find more tense and painful areas, and that will be where we will successively have to influence. Always gently and without twitching your fingers so as not to hurt us. If we carry out this exercise little by little, we will be aware that it is becoming easier for us to insert our fingers under the ribs. The diaphragm and all the connective tissue in the area will gradually relax, and that will allow us to improve the function of this much-needed muscle.
2. The second exercise we are going to do is directed breathing.
It is better to do it lying down or sitting down. The objective of this exercise is to become aware of our way of breathing in our day to day. See what type of respiration predominates, and what frequency of respiration we have. So we can work and influence the type of breathing that we use the least, to improve our volumes and our lung capacity.
We place one hand on the abdomen and the other on the thorax. At first we are only going to look at the movement of both hands in breathing. If more or less both of them move, if only one moves… and if we observe that the movement is wide, or very short.
Once we identify this, we take air through the nose, we will try to bring it to our upper hand and also to reach the abdominal hand. We are going to release the air through the mouth trying to get the air out first from the abdominal hand and then the air from the thorax. We will do it slowly, with pauses between inspiration and expiration cycles and without hyperventilating so as not to get dizzy.
3. The third exercise is the thoracic expansions
We will place our hands on the sides of the ribs, one hand on each side. The objective of this exercise is to improve our proprioception, mobility of the area and ventilation. We will breathe in through the nose and concentrate on bringing the air towards the lateral area of the ribs. If we do it right, our hands will make an upward and outward movement. We will release the air through our mouth as our hands descend.
4. Once we control these previous exercises, we will carry out the fourth exercise
We are going to introduce while we breathe, movement of the upper limbs. We will open our arms outwards during inspiration, and close them taking them to the midline during exhalation, as if we wanted to blow out a candle. We can also raise our arms up taking air, and lower them trying to make the expiratory phase at least twice the inspiratory phase.
The following would be to move the arms obliquely up and out, inhaling and descending, helping the exhalation compressing our trunk. We can also breathe in while doing a shoulder circumduction. We take in air and hold for a few seconds with the air inside the lungs, we make an upward and backward movement of the arms describing a circumference, and we go down exhaling.
5. The fifth exercise would be the progression of the previous ones
We enter a few more seconds, holding the inspiratory and expiratory phase and using an elastic band to perform the movements of the arms. Thus we will strengthen and increase resistance.
It would be good to do these exercises a couple of times a day, starting with five or ten repetitions, always without fatigue and without causing us to cough. It is important to remember that these exercises are very interesting for people with postural problems such as scoliosis or kyphosis or who suffer from degenerative diseases.
These exercises are contraindicated if there is a rib fracture, acute lung edema, pneumothorax, lumbar puncture, fever, shortness of breath or cough.
In addition to performing these exercises, it is good to maintain healthy habits so that our lungs can enjoy great health.
- Do not use tobacco (not at the passive level).
- Ventilate the rooms and avoid humidity so that mold does not proliferate.
- Avoid contaminated places and with dust.
- If they are used chemical products, use a mask.
- Not to drink alcohol.
- Do breathing exercises to increase lung capacity.
- Perform physical activity.
- Hydrate well.
- Avoid sedentary lifestyle and obesity. A wide abdominal girth makes it difficult to breathe properly.
- Eat properly. Avoid refined and prioritize fruits and vegetables.
- The lungs begin to form in the third week of gestation. Around week 37 it is said that they 'are ripe' to be able to breathe without help, but it is not until approximately ten years that this process ends.
- The respiratory system begins in the nostrils and the mouth, continues with the larynx and pharynx, the trachea, which is divided into two bronchi (one for each lung) which in turn are subdivided into the bronchioles. At the end of these, we find the alveoli, where gas exchange takes place. Here oxygen reaches the blood and carbon dioxide is removed.
- Due to the presence of the heart, the right lung is slightly larger than the left. Both are protected by the rib cage. These organs are also involved in maintaining the acid-base balance.
- The pleura is a double-layered membrane that covers both the outer part of the lungs and the inner part of the chest. Liquid circulates between them. The pressure here is less than atmospheric, to allow the lungs to expand during inspiration.
- The main respiratory muscles are the diaphragm and the external intercostals..
- We breathe about 20,000 times a day. It is a muscle that never rests, and is usually tense. If this happens, it can affect not only breathing, but also proper visceral function.
- How do you know if your diaphragm is tight? It is difficult for you to insert your fingers under the flange of the lower ribs and, doing so, it is unpleasant and annoying; you have digestive problems (reflux, gas, slow digestion ...); you have pain in the back, lumbar and cervical area; you feel short of breath and are stressed or anxious.
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