These exercises are recommended after removal of acute and joint pain subsided, the swelling has subsided.
begins to perform a set of exercises to be with 4-5 repetitions, then the number of repetitions can be gradually increased to 10-15 (on state of health).All exercises are performed standing if it is hard - sitting on a stool.Before the start of classes, consult with your doctor.
Exercises for hands
- Hands pull effortlessly in front of him at a slow pace, but with the maximum possible amplitude to perform the rotation in the wrist joint in a clockwise and counter-clockwise.
- hands free to pull in front of you, elbows slightly bent, quickly open and close your fingers.
- arms extended in front of you, bend at the elbows, hands are lowered, to make a few bends to the right and to the left at the wrist joint.
- Repeat the rotation of the wrist joint, gradually increasing the range of motion.
- Relax hands and make small shaking for 1-2 minutes.
- Hands freely along the lower bo
dy, slowly bend and unbend force of arms at the elbows, as if the hands of the cargo hold.
- Hands bend your elbows and spread to the sides, elbows lock, pressed to the body, forearms make circular movements in a clockwise and counter-clockwise, gradually increasing the range of motion.
- Hands bend your elbows (palms facing down) lightly against the body and work out forearms horizontal movement towards and away from the body.
- Hands dissolve in hand, elbows and shoulders hold still, and forearms and conducted freely move forward and backward, left and right, circular - this exercise is called "Harlequin".
Exercises for shoulder joints
- arms down at your sides, lift them slowly in front of him, then up over his head, then through the lower side down.Repeat the exercise several times.
- Hands pull in front of you, bend your elbows and slowly dilute to the side, trying to get for a back.Then pinch hands in front of him.
- Commit clockwise and counter clockwise slow cautious circular motion straightened hands (this exercise is called "propeller").
- Hands pull in front of him and straightened his hands do the cross arm movements towards each other ( "scissors").
- hands dropped freely along the body.Slowly raise your hands up, then lift over your head and gently arch your back backwards.Slowly dropping his hands down, lean forward and slowly crank arms back (as you can without pain), please reset the vertical position to free his hands down.
- Stand with feet shoulder-width apart, arms hanging freely and the most relaxed along the body.Make small turns of the trunk to the right and to the left, keeping the feet from the floor, while the relaxed hands make small movements around the body and overflowing.