Gymnastics for the joints is wonderfulmeans for the prevention of pain. Its implementation allows you to keep your joints toned, and also have a good mood. To do this, you need to spend only a few minutes a day.
You can use already developedcomplexes of exercises or to develop their own individual training. The main thing is to perform it every day. In this case, the load must be distributed in such a volume that all joints are worked and at the same time not overloaded.
Complexes of gymnastics usually consist of exercisesfor the neck, elbow and shoulder joints, ankle, knee, hip, wrist joints, as well as for the lumbar spine. Therapeutic exercises for the joints should be carried out in a gentle manner, the load should be increased gradually and evenly.
You can suggest the following exercisesfor the cervical spine. Initially, head inclinations are made forward, with the chin touching the chest. Then they make the slopes back with an open mouth, then the head is turned to the right and left alternately, while the ear needs to reach the shoulder. You can perform a movement in which the head is written numbers, a choice of 1 to 10, or letters of the alphabet.
Gymnastics for the joints of the shoulder girdle includesthe following exercises. At first, the rotation of the left, then the right hand, is carried out gradually back and forth, then the rotations are performed with both hands, while they should be divorced in the sides, and the legs are located on the width of the shoulders.
Training elbow joints begins with flexion and extension of the arms, then rotations are made in different directions of the elbows. After you can do push-ups in the support lying down or pull on the crossbar.
Gymnastics for the joints of the lumbar regionit is done by setting the legs to the width of the shoulders, after which the forward slopes to the right and left legs are made alternately, the body is bent backwards, the body is turned to the right and to the left. Holding hands behind the head, produce rotational movements and inclines to the sides.
Exercises for wrist joints begin with the extensions and flexions of the fingers, then they are reduced and diluted in one plane, at the final stage of the brush move up and down.
Gymnastics for the joints of the legs (and hip)includes the following complex. Machs are made with straightened legs forwards and upwards, then laterally, pelvis rotations and squats are performed. To prevent diseases of knee joints also perform squats, make a "bike" or go goose walking, kneeling, sit on the heels.
A sensible solution will be sitting on a chair or floor,to work out the joints of the feet. To do this, slightly bend the left leg and grab it with your left hand, after the right hand, one by one, unbend and fold the toes of the foot. The exercise is repeated several times. Then they begin to rotate the foot in a clockwise and counterclockwise direction, while the foot is sipped a little. These simple exercises should be done before bedtime every day. In this case, not only the toes are worked out, but all the feet are completely, the plantar part is massaged. After a few months of regular training, such gymnastics for the joints will show the difference, the joints will become stronger, the amplitude of movements will increase.
To assess the mobility of joints can be donethe following motor tests. You need to touch the chin with your chest, without lifting your shoulders, then get your shoulders alternately with your ears. It is necessary to rise without support and get the foreheads with the forehead, while the legs should be straightened.
If this can not be done, it is necessary not to postpone the beginning of gymnastic exercises.
