Ed Fur.10 ( ) |
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1. 28.08.2021.. Saturday .2.140 (84) .
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Ed Fur .The Pharmacy List Jack, 92, and Gill, 89, living in Nelson, are all excited about their decision to get married. |
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Polyglot 84.: , . |
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Polyglot 84.Personal comments on my writings. Personal University of Self-Development. , |
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Personal comments on my writings.
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Effective exercises to help with neck pain If, while performing head movements, you hear a crunching sound, it is difficult for you to turn it 90 degrees, or there is pain when bending over, the neck needs treatment.
To enhance the effect, turns and tilts of the head must be accompanied by eye movements in the same direction.
Do it slowly and smoothly.
1. Sit in a chair with your back and head straight. Inhale deeply and press down on your forehead with your palms, while contracting your neck muscles and preventing your head from leaning back.
Hold your breath and keep the tension for 5-7 seconds.
As you exhale, remove your palms and relax completely for 10 seconds, dropping your head on your chest. Repeat 3-5 times. 2. Inhale, with closed hands press on the back of the head. At the same time, strain your neck and do not let your head drop. Hold your breath and stay in this position for 5-7 seconds. As you exhale, lower your arms and relax for 10 seconds. Repeat 3-5 times.
3. After inhaling, press your left palm on your temple, trying not to give in to pressure for 5-7 seconds. Then exhale, relax your neck and shoulder muscles as much as possible, rest for 10 seconds. Do the same with your right hand. Repeat the exercise 3-5 times with each hand.
4. Bend the head back and forth the same number of times. As you inhale, take your head back, overcoming the resistance of the palms covering the neck from behind, and lift your eyes up to the limit. Hold your breath and keep the neck muscles tense for 5-7 seconds.
As you exhale, return your head to its original position . Relax for 10 seconds.
5. When bending forward, palms press on the neck, and it gradually yields to this pressure.
On inhalation, the head descends to the chest as much as possible.
The chin is pressed against the neck, and the gaze falls down. The pose is maintained for 5-7 seconds. Then exhale, return to the starting position and relax.
6. While inhaling, slowly turn your head to the left, straining your neck muscles, and try to look as far as possible in the direction of movement. Hold your breath and tension for 5-7 seconds. As you exhale, return your head to its original position, relax for 10 seconds. Do the exercise 3-5 times in each direction. 7. Lower your head to your chest and relax your neck muscles. Try to "rub" your clavicle with your chin, gradually increasing the range of motion. Repeat 10 times. Effective neck exercises for osteochondrosis - [2019>
8. Tilt your head back, relax the muscles of the face and neck. Try to rub the lower part of the neck with the back of your head. Repeat 20 times.
9. Relax and lower your shoulders. Taking a slow breath, stretch the top of your head up as much as possible, trying to stretch the cervical vertebrae as much as possible. Simultaneously make turns of the head left and right with a small amplitude. Return to the starting position and relax. Repeat 5 times. Performing these exercises regularly can help relieve neck pain, insomnia, dizziness and headaches, ringing in the ears and numbness in the hands. Perform in the morning and evening, and during the day periodically, preferably hourly, do separate exercises. For example, 1st to 5th, then 6th to 9th, and finally 10th to 13th. For prevention, it is especially necessary for those whose work requires a long stay in the same position or is connected with a computer. |
Effektive Übungen gegen Nackenschmerzen Wenn Sie bei Kopfbewegungen ein knirschendes Geräusch hören, es Ihnen schwerfällt, ihn um 90 Grad zu drehen, oder Schmerzen beim Bücken auftreten, muss der Nacken behandelt werden.
Um den Effekt zu verstärken, müssen Drehungen und Neigungen des Kopfes von Augenbewegungen in die gleiche Richtung begleitet werden. Mach es langsam und sanft. 1. Setzen Sie sich mit geradem Rücken und geradem Kopf auf einen Stuhl. Atmen Sie tief ein und drücken Sie mit den Handflächen auf Ihre Stirn, während Sie Ihre Nackenmuskeln anspannen und verhindern, dass sich Ihr Kopf zurücklehnt.
Halten Sie den Atem an und halten Sie die Spannung für 5-7 Sekunden.
Beim Ausatmen entferne deine Handflächen und entspanne dich 10 Sekunden lang vollständig, indem du deinen Kopf auf deine Brust sinken lässt.
3-5 mal wiederholen. 2. Einatmen, mit geschlossenen Händen auf den Hinterkopf drücken.
Belasten Sie gleichzeitig Ihren Nacken und lassen Sie den Kopf nicht hängen.
Halten Sie den Atem an und bleiben Sie 5-7 Sekunden in dieser Position. Senken Sie beim Ausatmen die Arme und entspannen Sie sich 10 Sekunden lang. 3-5 mal wiederholen.
3. Drücken Sie nach dem Einatmen die linke Handfläche auf die Schläfe und versuchen Sie, 5-7 Sekunden lang nicht dem Druck zu erliegen. Dann ausatmen, Nacken- und Schultermuskulatur so weit wie möglich entspannen, 10 Sekunden ruhen. Machen Sie dasselbe mit Ihrer rechten Hand. Wiederholen Sie die Übung 3-5 Mal mit jeder Hand.
4. Beugen Sie den Kopf gleich oft vor und zurück. Nehmen Sie beim Einatmen den Kopf zurück, überwinden Sie den Widerstand der Handflächen, die den Nacken von hinten bedecken, und heben Sie Ihre Augen bis zum Anschlag.
Halten Sie den Atem an und halten Sie die Nackenmuskulatur 5-7 Sekunden lang angespannt. Bringen Sie beim Ausatmen den Kopf in seine ursprüngliche Position zurück. Entspannen Sie sich für 10 Sekunden.
5. Beim Vorwärtsbeugen drücken die Handflächen auf den Nacken, und dieser gibt diesem Druck allmählich nach. Beim Einatmen senkt sich der Kopf so weit wie möglich zur Brust. Das Kinn wird gegen den Nacken gedrückt und der Blick fällt nach unten. Die Pose wird für 5-7 Sekunden beibehalten. Dann ausatmen, in die Ausgangsposition zurückkehren und entspannen.
6. Beim Einatmen den Kopf langsam nach links drehen, dabei die Nackenmuskulatur anspannen und versuchen, so weit wie möglich in Bewegungsrichtung zu schauen. Halten Sie den Atem und die Spannung für 5-7 Sekunden an. Bringen Sie beim Ausatmen Ihren Kopf in seine ursprüngliche Position zurück und entspannen Sie sich 10 Sekunden lang. Führen Sie die Übung 3-5 Mal in jede Richtung durch.
7. Senken Sie Ihren Kopf zur Brust und entspannen Sie Ihre Nackenmuskulatur. Versuchen Sie, Ihr Schlüsselbein mit dem Kinn zu "reiben", und erhöhen Sie allmählich den Bewegungsumfang. 10 mal wiederholen. Effektive Nackenübungen bei Osteochondrose - [2019>
8. Neigen Sie den Kopf nach hinten, entspannen Sie die Gesichts- und Nackenmuskulatur. Versuchen Sie, den unteren Teil des Nackens mit dem Hinterkopf zu reiben. 20 Mal wiederholen.
9. Entspannen Sie sich und senken Sie Ihre Schultern. Atmen Sie langsam ein, strecken Sie Ihren Kopf so weit wie möglich nach oben und versuchen Sie, die Halswirbel so weit wie möglich zu dehnen.
Drehen Sie den Kopf gleichzeitig mit einer kleinen Amplitude nach links und rechts.
Kehren Sie in die Ausgangsposition zurück und entspannen Sie sich. 5 mal wiederholen. Die regelmäßige Durchführung dieser Übungen kann Nackenschmerzen, Schlaflosigkeit, Schwindel und Kopfschmerzen, Ohrensausen und Taubheitsgefühl in den Händen lindern.
Führen Sie morgens und abends und tagsüber regelmäßig, vorzugsweise stündlich, separate Übungen durch.
Zum Beispiel 1. bis 5., dann 6. bis 9. und schließlich 10.bis 13..
Zur Vorbeugung ist es insbesondere für diejenigen erforderlich, deren Arbeit einen langen Aufenthalt in derselben Position erfordert oder mit einem Computer verbunden ist. |
Polyglot 84.Helena.ALWAYS IN SHAPE!Morning exercises after 60 years for every day: 20 exercises standing |
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Intense physical activity for the elderly is not recommended. However, it is extremely necessary to maintain the body in good shape. To do this, you can do a warm-up after waking up. This will have a positive effect on overall health, strengthen the joints of the legs and hands, raise the tone of the muscles, adjust the work of the heart with the vessels.
We offer you to take advantage of our option of morning exercises after 60 years, which consists of two rounds, warm-up and main. The exercises are simple and suitable for everyone.
What is the use of performing this charge:
The complex for warming up contains 10 exercises to warm up the muscles. Includes the whole body: neck, shoulders and arms, back, chest, abdomen, buttocks and legs. It is useful to perform this set of movements also for joints, spine, ligaments, because it is their mobility and elasticity that decrease in the elderly. The first round of charging consists of different tilts, swings, mixes and wiring, lifts. The initial posture of physical exercises after 60 years will be just standing or at the support.
Stand up straight, putting your feet steadily. Complement this rack with a straight body, hands along the sides. Start from the accepted position to perform the main movement: raise the shoulders as high as possible, trying to pull them under the level of the ears. Then lower, repeat. Do not squeeze the neck. The muscles of the upper part of the body are included at the maximum: trapezoid, deltas. The department of the collar zone relaxes, blood circulation to the head is adjusted.
How much to perform: 8-12 repetitions.
Keep the position in the usual rack, feet shoulder width, in the body keep one line. Straighten your arms clearly on the sides. Open the chest, do not strain the upper torso. Now connect your hands in front of you, the hands will need to be locked, stretch and round your back slightly. Then, on exhalation, return to the place, spread your hands behind the body. In the morning exercises after 60 years, the clamps of the chest zone are removed, posture improves, arms, shoulders, back are warmed up.
How much to perform: 8-12 repetitions.
Leave your legs shoulder width apart, lower your arms freely down, along the body. Set a single straight line in the back, look forward. From this position, perform the main movement: lean to the right, lowering your right hand along the side surface of the body and raising the left. Do not fill the body back and forth. Stand back, repeat to the left. Tilts gently stretch the muscles along the sideline, stretch the spine, increase its flexibility, relax the back.
How much to perform: 10-14 slopes total.
Stay in a regular stand with your feet shoulder width apart. Put your hands behind your head, clutching your hands in a lock and spreading your elbows to the sides. Keep your back straight. Perform the exercise: start bending your neck and tilting your head down, rounding the top of the body and bringing your elbows in front of your face. Go back, repeat. The trapezius muscle with the collar zone is perfectly warmed up, the spine is stretched, clamps are removed, the neck relaxes.
How much to perform: 8-12 repetitions.
Keep the stand from the previous exercise, feet shoulder width apart. In a single line, keep the body. Straighten your hands freely along the sides, unfolding the hands with your palms away from you. From this position, proceed to the main movement: start taking your hands forward together, and then back. It turns out to be a mahi. Raise low, observe the average amplitude. In the exercise, almost all the muscles of the arms, shoulders and back are toned, in the morning exercises after 60 years necessarily.
How much to perform: 12-16 swings with your hands.
Place your feet wider, about two shoulder widths. Then place your hands around your waist. Straighten your back, look forward. Start doing the main element smoothly, without sudden movements: first circular rotations with the pelvis to the right, and then to the left. Try to keep the maximum amplitude without whiking the body. Physical exercise after 60 years will be useful, as the lumbar spine with hip joints is warmed up, and internal organs are massaged.
How much to perform: 6-8 rotations in one direction, then the same amount in the other direction.
On your right side, stand near the support. Place your near hand on a chair. Place the second one at the waist. In the case, set a flat line. Alternately start on exhalation to do swings straight legs forward, do not raise them too high. The angles between the shins and feet are 90 degrees. Do not move sharply, do not rush. In terms of effectiveness, one of the best exercises for the tone of the buttocks and thighs. Affect the swing on the lower back with the press. Useful for the musculoskeletal system.
How much to perform: 10-14 leg lifts in total.
Return to the usual stand, placing your feet to remove the width of the shoulder width, then bend on the sides of your hands, lowering the elbows just below the parallel, forearms point clearly upwards. The back is flat, the chest is pushed forward. From this position on exhalation, take your hands back a little behind the body, then bring them together in front of you, connecting your palms at chest level and squeezing them. In the morning exercises after 60 years, an exercise is added to strengthen the area between the shoulder blades, improve posture.
How much to perform: 8-12 repetitions.
Stand again near the support, only already face. Put your hands on a chair. A straight line in the back, the gaze is directed forward, the shoulders are straightened. On exhalation, swing with your right foot clearly to the side along a single plane with the body, put it in place. Then repeat with your left foot in the opposite direction. Keep the case static. Do not make sudden movements. The exercise will strengthen the muscles of the lower extremities, support the mobility of the hip joints.
How much to perform: 10-14 leg lifts in total.
Put your feet together, straighten your legs. Hands freely lower down in front of you. In the back, set a straight line and straighten your shoulders. On exhalation without jerks, run your hands over your head through the sides, stretch up, raise your feet on your toes. Performing this simple physical exercise after 60 years will increase the overall tone of the body, relax the muscles, strengthen the calves and spine.
How much to perform: 8-12 repetitions.
The second round of our morning exercises after 60 years includes more intense exercises that will strengthen muscles and joints, develop endurance, burn calories, wake up from sleep. For example, hip lifts, shins, steps to the sides, body turns, spreads and arm mixing. The lesson is carried out completely standing, perform exercises at a comfortable pace.
Stand up straight, put your feet next to it. Bend your hands on the sides. Start walking further in place, raising your hips high on exhalation and bringing your knees above the level of the pelvic bones. With your hands, work differently to the feet, as when running. Keep the body straight throughout the walk. Take your time, lifted one leg and put it back, then the second. Such physical exercise after 60 years will be a great way to increase endurance and strengthen the muscles of the legs, buttocks.
How much to perform: 16-20 knee lifts in total.
Make the distance between the feet wider, about one and a half shoulder widths, which will give the desired stability. Place your hands at the waist. The back is flat, the legs are straightened. Perform the main element: on exhalation, turn the body completely to the left at the same time as taking out the right hand in the same direction and then return to the starting position, repeat the turn to the right. The spine is strengthened, an effective way of pumping the muscles of the back and the press comes out of the exercise.
How much to perform: 10-14 turns in total.
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Polyglot 84.116 (84).6.08.2021. |
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Personal comments on my writings.
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Polyglot 84.POLYGLOT 84.WHAT LEGACY IS GERMANY'S MERKEL LEAVING BEHIND?(2) |
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POLYGLOT 84.WHAT LEGACY IS GERMANY'S MERKEL LEAVING BEHIND? |
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, 23 2021 . 21:43 +
15.Q: What about the refugee crisis?
"Merkel made a series of mistakes in that area too. For example, the number of refugees from the Middle East and North Africa was never monitored. No one knows exactly how many of them have arrived in Germany since 2015.
16."Some estimate that there are hundreds of thousands of immigrants living in Germany without registration, and the authorities are doing nothing about it. People know that they can live in Germany without registration. Merkel has created a huge problem. Germany simply did not have the tools to undertake such an extensive project."
17.Q: And how did Merkel's rule affect the Jewish communities in Germany?
"She caused great damage to it. From the 1990s until 2005, more than 200,000 Jews moved to Germany from the former Soviet Union. They could have moved to Israel, but instead, chose to move to Germany. That was a great expression of confidence in this country.
18.Before Merkel took office, "the German government invested a lot of money in the Jewish communities. It built community centers even in places where no Jews lived since World War II.
19."Merkel ruined all that in one day, when she let hundreds of thousands of the Jews' worst enemies into the country. Safe to assume, she made her decision without thinking about the Jews at all, and created a constant threat for them.
20."Jewish schools have become strongholds, and students are accompanied home by guards. Jews have become prisoners in their synagogues and community centers. This isn't life. Many are leaving Germany and moving to other countries. The situation is not as bad as in France yet, but if it continues this way, it might soon be.
21."Merkel doesn't understand Islam. She and her ministers have German advisors, who get paid for telling lies about the Middle East and Islam. Some tried to explain to her the dangers of her decision, but she was unwilling to listen. When you let hundreds of thousands of Muslims into your country, it only makes sense to understand the basics of Islam, doesn't it? But do you think anyone in the German government read the Quran?
22."Merkel thought these were pleasant people, like the Polish or other foreigners. She wanted to portray Germany as a country that stands up to xenophobia. But those who took to the streets to protest the mass immigration of refugees did not do so because of xenophobia, but because refugees have a completely different mentality and values. They treat women differently, as second-class citizens, and hate Jews and Christians.
23."Merkel does not keep her promises. She disappointed a lot of people, including those who worked with her. She assured the Jews Germany would be a safe haven for them, and ended up going back on her promise."
24.Q: Yes, but she also said that the existence of Israel is a prime national interest for Germany.
"I do not understand the meaning of such a statement. Merkel is a smart and opportunistic woman, who understood what Israel could offer Germany. She realized that many young Israelis did not find their niche in Israel, and because of the demographic growth, many also couldn't find a job. The government then allowed young Israelis to easily obtain working visas in Germany, causing thousands of young Israelis to move there.
25."She also made it easier for descendants of German Jews to receive citizenship. They can study in Germany for free. What a clever move.
26.Nevertheless, "slowly slowly, she started to adopt pro-Palestinian views. The word "betray" might not be the right one to describe what Merkel did, but she definitely became less concerned with Israel."
27.Q: Why?
"Merkel kept quiet during the anti-Israel protests that took place in Germany during the latest Israel-Hamas conflict. She should have spoken up, for those people marched by synagogues and screamed racial slurs.
28."None of them were ever arrested. Law enforcement claimed it could not find those responsible, even though there are cameras everywhere. If Merkel had said, 'I want the German legal system to bring to justice the people who called for the murder of Jews,' it would have happened. But she kept quiet. That was a true betrayal.
/www.israelhayom.com/wp-content/uploads/2021/07/merlwearth-300x200.jpg" target="_blank">https://www.israelhayom.com/wp-content/uploads/2021/07/merlwearth-300x200.jpg 300w, https://www.israelhayom.com/wp-content/uploads/2021/07/merlwearth-768x512.jpg 768w, https://www.israelhayom.com/wp-content/uploads/2021/07/merlwearth-1024x683.jpg 1024w, https://www.israelhayom.com/wp-content/uploads/2021/07/merlwearth-750x500.jpg 750w, https://www.israelhayom.com/wp-content/uploads/2021/07/merlwearth-1140x760.jpg 1140w, https://www.israelhayom.com/wp-content/uploads/2021/07/merlwearth-84x56.jpg 84w" style="box-sizing: border-box; margin: 0px; padding: 0px; border: 0px none; font: inherit; vertical-align: middle; max-width: 100%; height: auto; width: auto;" width="1200" />29.Another critic of Merkel is German politician Vera Lengsfeld. She was born in 1952 in East Germany. As a young woman, she was a political activist. She opposed the regime and participated in protests, for which she was even arrested. Authorities sentenced her to six months in prison, but later allowed her to leave East Germany, effectively deporting her from the country.
30.She moved to West Germany, but returned home immediately after the fall of the Berlin Wall. Upon return, she was elected as an independent delegate to the first (and only) Democratic parliament of East Germany. In 1996, she joined the German Christian Democratic party and witnessed Merkels' meteoric rise. When Langsfeld was not elected to the Bundestag in 2005, the year Merkel was appointed chancellor, the two parted ways.
31.Still a member of the Christian Democratic party, Lengsfeld does not hide her criticism of Merkel.
32."Merkel took over a functioning, strong and good economy," Lengsfeld told Israel Hayom. "but after 16 years, she is leaving behind a country that is in urgent need of recovery. Whoever becomes chancellor after her, will have a lot of difficulties to handle.
33."Germany has been hurt by the energy revolution that Merkel declared when she decided to shut down nuclear reactors, following the disaster in Fukushima, Japan, in 2011. Germany's electricity is one of the most expensive in the world, if not the most.
34."Germany constantly needs to buy electricity from abroad, which creates dependency. For an industrialized country this can be very challenging.
35."And now, this monstrous failure with handling the pandemic. From the very beginning, Merkel responded incorrectly. She made every mistake possible. At the start, the government reacted with ignorance, saying there was no need to panic and no need for masks. Then, out of nowhere, it made masks mandatory, only there were none to buy in stores.
36."The government encouraged private suppliers to import tons of masks from China and promised to finance the purchase, but never paid the suppliers, a total of about 600 million euros, and they are now threatening to sue.
37."Mask prices were astronomical. Parliament members became rich by illegally advancing the interests of mask makers. The government is sitting now on a mountain of masks.
/www.israelhayom.com/wp-content/uploads/2021/07/fghfjj-768x512.jpg" target="_blank">https://www.israelhayom.com/wp-content/uploads/2021/07/fghfjj-768x512.jpg 768w, https://www.israelhayom.com/wp-content/uploads/2021/07/fghfjj-1024x683.jpg 1024w, https://www.israelhayom.com/wp-content/uploads/2021/07/fghfjj.jpg 1200w, https://www.israelhayom.com/wp-content/uploads/2021/07/fghfjj-750x500.jpg 750w, https://www.israelhayom.com/wp-content/uploads/2021/07/fghfjj-1140x760.jpg 1140w, https://www.israelhayom.com/wp-content/uploads/2021/07/fghfjj-84x56.jpg 84w" style="box-sizing: border-box; margin: 0px; padding: 0px; border: 0px none; font: inherit; vertical-align: middle; max-width: 100%; height: auto; width: auto;" width="300" />38."The government also failed to protect at-risk groups. It was clear that the virus was dangerous for older people in nursing homes, but the government had no strategy as to how to protect them. To this day, they have no such strategy for schools, which are a total chaos.
39."The vaccine campaign was a failure too. By now, all of Germany's citizens should have been vaccinated, but we are not even close to that. I am in an at-risk group. I live in Berlin, and I still have not been immunized.
40."When the government finally adopted a mass testing policy, it sent lots of funds to testing centers, but they fabricated tests that were never administered in the first place.
"Israel Hayom Newsletter in English ":
1 - Polyglot 84.POLYGLOT 84.WHAT LEGACY IS GERMANY'S MERKEL LEAVING BEHIND?(2)
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