If stiff joints and back, this may be a manifestation of several diseases.For example, if a sore back and gives up - it might be sciatica, one of the manifestations of lumbar degenerative disc disease.
If pain occurs in the back while walking - it is typical for lumbodynia, deforming spondylosis and deforming arthrosis.Soreness in the hip and knee joints occurs in deforming arthrosis, osteoarthritis and rheumatoid arthritis.In these cases, it would be frivolous to hope that everything will go by itself, it is best to undergo a medical examination and the prescribed treatment course.
And then - all at your fingertips!Because the best treatment for back pain and joint pain - physical exercise.Of course, at first it is necessary to eliminate the sharp physical activity: jumping, squatting, running, lifting weights.It is necessary to lose weight and limit prolonged stay in a sitting position, or standing, to limit fast walking.
Here is an example of sets of exercises for daily home use.
set of exercises for the hips
- Lying on his back, both legs bent at the knees to the maximum, the foot on the floor.This lap dissolve in position and connect the side again.Try to gradually increase the range of motion.
- exercise "scissors".Lying on your back, feet straight.One leg off the floor and perform a movement from side to side with the maximum possible amplitude.Try not to bend the leg at the knee joint.The same repeat with the other leg.Then do the exercise with both feet simultaneously.
- Lying on your back, pull straight leg off the floor as high as possible, slowly lower.Repeat several times with one foot, then the other.
- Standing, put one foot on the step (cradle), hand to lean on the table.Another mahi perform foot back and forth, gradually increasing amplitude.The leg does not bend.Later add the foot movement direction.Change the position and all repeat with the other leg.
- Sitting directly on the worktop, make foot rocking motion average amplitude.
- in the same position to lift his leg horizontally and hold for 3 seconds, alternating right and left foot.
- Lying on your back, legs extended and relax.On the count of "one, two" leg bent at the knee up to the limit stop with the slides on the floor.On the count of "three" leg bend (not to take the back off the floor) at the hip and his hands pressed to his body.At the expense of "4-5" to keep pace, and "6" foot drop to the floor.At the expense of "seven or eight" to straighten the leg.The same repeat with the other leg.
- Lying on your back, straight leg off the floor by 30 cm and hold a few seconds, then lower.The same repeat with the other leg.
- Lying on his back."Bicycle riding".Leg lift and "pedal".
- Lying on his stomach, alternately bend your knees, trying to reach the buttock.Hips do not detach from the floor.You can carry the load (on foot to put sandbags).
- Lying on his back, one leg bent at the knees so that the ankle joint was 90 degrees, and the other to straighten and raise by 50 cm, hold for 10 seconds.Exercise repeat 10 times for each leg.
- Sitting on the floor with your legs straight.Clasp hands feet, the maximum bending forward to touch his forehead down.The knees without bending.Stay in this position as possible, and then return to its original position.
- Sitting on the floor, bend the leg at the knee and put her arms around the foot of the bent leg.Then, try to straighten the leg, without moving his hand.Return to the starting position.Repeat the same with the other leg.
set of exercises for the knee
Exercises 4,5,8 are also useful for the hip.All exercises are done slowly, gradually, gradually increasing the range of motion.Classes can be carried out fractionally, parts during the day, for 10-15 minutes.Each exercise should be repeated 5-10 times.
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