Gymnastics for joints: 9 best exercises

Acl, Pcl, Lcl Knee Recovery - 9 Months (Health And Medical Video April 2018).

Recently, articular diseases are rapidly developing, and the initial signs of arthritis are increasingly found in people under 30 years of age.

This tendency is associated with doctors by several factors. Almost all young people use smartphones and laptops, which increases the load on the wrists and fingers.

Together with a low (or high) monitor (or seated office armchair) and low physical activity, the impact load simply kills acting on the joints of the fingers and hands.

Well, the wrong posture at the desk becomes a real disaster for the back and neck.

What to do to prevent the development of the disease? The most affordable solution is: do not be lazy to perform special therapeutic exercises for lacerations of the hands, neck and back from our complex.

Classes can be conducted in the subconscious and chronic stages of the disease.

"During these periods it is possible to carry out exercises of physical education, using the didactic principle, that is, from those that you perform simpler, to more complex, - advises Valentina Izmetyeva, Doctor of medical physical training of the clinic "Medicine", author of exercises for joints. - For the prevention of diseases of the joints, it is recommended to begin classes on the development of small joints, and then proceed to a larger one."

Rules of training

  • Exercise 3-5 times a week, repeating every 2-3 times.
  • If you feel pain, stop the classes.
  • Ideally, you should combine workouts with long walks in the street (at least 35 minutes a day).

Complex exercises for joints

  1. Exercises for the joints of the fingers Widely spread your fingers apart, then connect. Exercise for 1 minute, rest, repeat. Grip your fingers in your fist, flick your fist (options: squeeze your fingers, twist the other one, and vice versa). Grip and squeeze hands for 1 minute. Preheat, repeat the exercise.
  2. Exercises for the elbow joints Split your arms apart and rotate with your hands in both directions for 1 minute. Preheat, repeat the exercise. From the same starting position bend and bend your hands, touching your fingers. Exercise for 1 minute, rest and repeat the exercise again.
  3. Exercise for shoulder joints Lower and lift shoulders for 1-2 minutes. Preheat, repeat the exercise.
  4. Exercises for knee joints Sitting on a high chair, shake your legs back and forth. Exercise until you feel light tension in the muscles. Preheat, repeat the exercise. Lying on your back, lift your knees bent, and do circular motions simulating riding a bike. Exercise for 1-2 minutes, rest. Repeat the exercise.
  5. Exercises for the hip joints Lie on your back, bend both knees and push your feet to the support. Hold your knees to the chest with your hands. Hold this position for a few seconds, then lower your foot to its original position. Repeat with another leg. Take the position for push-ups from the floor with knee support. Turn the pelvis to the right and left as far as possible, try to lock your shoulders without moving. Exercise for 1 minute, rest, repeat the exercise.

About the author of the complex

Valentina Izmetyeva, Doctor of medical physical education of the clinic "Medicine".

Possesses methods of exercise therapy, massage and elements of manual therapy, point massage, respiratory gymnastics (Buteyko, Strelnikova, Frolov).

These methods are effective in the treatment of patients with cardiovascular pathology, with pathology of the musculoskeletal system, with diseases of the central nervous system, respiratory system, gynecology, surgery, metabolic syndrome.

Total work experience - over 35 years.



Gymnastics for joints: 9 best exercises

Category Of Medical Issues: Diseases

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