Gymnastics for joints : 9 best exercises

Gymnastics for joints : 9 best exercises
Recently, joint disease is rapidly getting younger, and the early signs of arthritis are increasing in people under 30 years old.

This trend doctors attributed to several factors.Almost all young people use smartphones and laptops, which increases the load on the wrist and fingers.

Coupled with low (or high) line monitor (or office chair seat) and low physical activity a deadly collision load acting on the joints of the fingers and hands.

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

What to do to prevent the development of disease?The most affordable solution: do not be lazy to carry out special treatment exercises to warm the hands, neck and back of our complex.

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

¬ęDuring these periods can be carried out exercises of physiotherapy, using didactic principles, that is, from those that you perform simple to more complex - advises Valentine Izmeteva , doctor of physiotherapy" Medicine "clinic,

the author of exercises for the joints.- For the prevention of diseases of the joints it is recommended to start training with the development of small joints, and then proceed to the larger. "

Rules workout

  • Do the exercises 3-5 times a week, repeating each 2-3 times.
  • If you feel pain, stop the exercise.
  • Ideally training should be combined with long walks on the street (at least 35 minutes a day).

complex of exercises for

  1. joint exercises for the joints of the fingers
    widely spread the fingers, then connect.Perform each exercise for 1 minute, take rest, repeat.
    Squeeze your fingers into a fist unclenched fist (options: squeeze the fingers of one hand, loosen the other, and vice versa).
    compress and decompress hands for 1 minute.Take rest, repeat.
  2. exercises elbow
    Dissolve hands in the parties and follow the rotation of the arms to both sides for 1 minute.Take rest, repeat.
    From the same starting position bend and unbend the hands, fingers touching the shoulders.Perform each exercise for 1 minute, take rest and repeat again.
  3. Exercise for the shoulder joints
    lower and raise the shoulders for 1-2 minutes.Take rest, repeat.
  4. Exercises for knee
    sitting on a high chair and shook his legs back and forth.Perform each exercise for as long as you feel a slight tension in the muscles.Take rest, repeat.
    Lying on your back, lift your legs, knees bent, and make a circular motion, simulating cycling.Perform each exercise for 1-2 minutes, take rest.Repeat the exercise.
  5. Exercises for hip
    Lie on your back, bend both knees and feet to push support.Push the knee to the chest, hold his hands.Hold this position for a few seconds, then lower your leg to the starting position.Repeat with the other leg.
    Take a position for push-ups with support on knees.Turn the bowl to the right and to the left as far as possible, try to fix the shoulders without moving.Perform each exercise for 1 minute, take rest, repeat.

About the Author complex

Valentine Izmeteva , exercise therapy doctor clinic "Medicine".

Speaks methods of exercise therapy, massage, and elements of manual therapy, acupressure, breathing exercises (Buteyko method Strelnikova, Frolov).

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

Total work experience - more than 35 years.

Latest Blog Post

Set of dentures
August 12, 2017

Dentures can replace lost teeth and will not differ from the natural.There are 2 types of dental prostheses: removable and non-removable.For det...

Thermal burns the throat
August 12, 2017

All laryngeal trauma are divided into wounds, sprains, fractures, cartilage injuries and burns.Burn larynx thermal or chemical burns often combi...

Diagnosis of Down Syndrome
August 12, 2017

disease characterized by an abnormality 21 pairs of chromosomes, called Down syndrome in honor of the scientist who investigated it.Diagnosis of...