Today we propose for discussion the topic: "circular movements knee joints". We tried to fully disclose the topic and present it in a convenient way. You can ask your questions after reading the article in the comments.

Starting position: legs together, torso tilted forward, hands on both knees, head raised, gaze directed forward (Photo 82).

1. Bend your knees, rotate your knees clockwise (Plate 83).

2. Return to the starting position (photo 84).

3. Bend your knees, rotate your knees counterclockwise (photo 85).

4. Return to starting position (photo 86).

Do the exercise 8 times.

Exercise works out the main joints of the legs, increases the flexibility of the ligaments of the knee joints and increases their strength.

When performing the exercise, make sure that the rotations in the knee joints are uniform and smooth, the range of motion is maximum, when the knees are laid back, the legs should be straight, the heels should not be lifted off the floor.

At correct execution exercise, you should feel the Ki feeling in the knee and ankle joints.

The exercise " Circular motions knees "

Starting position: high start pose. Become straight and straight, legs straightened, feet and knees together. Bend your back, lower your head, relax your neck and shoulders. Put your hands on your knees.

At the expense of "times", sharply bend your knees (knees make a sharp push-lunge forward) and take a breath. Immediately, without pause, perform a circular motion with two bent knees to the right. The exhalation goes absolutely passively during a circular motion with the knees. At the end of this movement, straighten your knees. Then, during a short noisy inhalation with your nose, repeat a sharp lunge with your knees forward, as if squatting slightly on both legs, and again, on a passive exhalation, perform a circular motion with your knees to the right, followed by their straightening and returning to their original position. The body is tilted all the time, as in the "Pump" exercise, hands rest on the knees all the time.

After taking 16 breaths-movements, straighten up, lower your arms and rest while standing for 3-5 seconds, then again take the high-start pose and perform 16 breaths-movements with rotation of the knees in left side with a 3-5 second rest at the end. In total, you will get 32 ​​breaths-movements, i.e. "Thirty". The norm is 96 breaths-movements, so you need to complete 3 "thirty" ("hundred").

With a good workout, you can do 32 breaths-movements without stopping (16 rotations in each direction) and only then rest while standing for 3-5 seconds (if you are tired, rest up to 10 seconds).

Remember, a short and noisy inhalation through the nose is done only during bending-lunge of the knees forward, and exhalation with a circular movement of the knees leaves on its own through the nose or through the mouth. The inhalation is active, and the exhalation is absolutely passive, there is no need to think about it! Think only about inhaling. Exhalation is used air, "waste slag", it leaves after each inhalation invisibly and inaudibly. It "dissolves" in a circular motion with the knees. "The exhale is the outgoing inhalation!" - Aleksandra Nikolaevna Strelnikova reminded patients.

Remember, after each circular movement, the knees must be straightened, after which they bend sharply on inhalation, as during a half-squat.

This exercise strengthens the knee joint, indicated for arthrosis of the knee joint. The hip and ankle joints... It is used as a prophylactic agent for fractures and dislocations.

Execution technique:

Photo 31.

Photo 32.

The nature of the impact:

Important points:

Circular rotations with the right hand Technique of execution: from the starting position of the legs shoulder-width apart, the left arm is straightened forward at shoulder level, perform circular movements with the right hand, first clockwise, then counterclockwise. Photo 7. Circular movements

Circular rotations with the left hand Technique of execution: from the starting position of the legs shoulder-width apart, right hand straightened forward at shoulder level, perform circular movements with the left hand, first clockwise, then counterclockwise. Photo 8. Circular movements

Rotations of the arms in the shoulder joints Technique of execution: from the initial position of the legs shoulder-width apart, hands on the shoulders, rotate the arms in the shoulder joints first clockwise, then counterclockwise. Photo 9. Rotation of the arms in the shoulder joints

Circular movements of the trunk Technique: from the starting position of the legs wider than the shoulders, perform circular movements with the trunk, first clockwise, then counterclockwise. Photo 25. Circular body movements clockwise Photo 26. Circular movements

Circular movements with the pelvis Technique of execution: from the initial position of the feet shoulder-width apart, hands on the belt, perform circular movements with the pelvis, first clockwise, then counterclockwise. Photo 27. Circular movements of the pelvis counterclockwise Photo 28. Circular movements

Circular movements of the foot with the help of hands Technique of execution: from the starting position, perform active movements of the hand holding the foot, circular movements of the foot, first clockwise, then counterclockwise. After doing the exercise for the right leg,

Circular movements of the foot Execution technique: from the starting position of the feet shoulder-width apart, hands on the belt, shift the body weight to the left leg, right leg put on your toes and perform circular movements with the foot, first clockwise, then counterclockwise.

3. The diet should contain dried apricots, raisins, lemon, nuts, honey. This vitamin mixture shows the maximum benefit in diseases of the joints. In addition, compliance with a low-protein diet, which is recommended for arthrosis, arthritis, is greatly facilitated.

The most useful fruits are apples, apricots, plums. It is recommended to eat two oranges or tangerines daily, which contain a significant amount of ascorbic acid, which is necessary to eliminate the risks of pathological changes in the joints.

4. Every day you should drink two and a half liters of liquid. You can give preference to plain water, green tea, birch sap. Remember that a lack of fluid leads to cracking of the cartilage pads, deterioration of the condition of the joints.

5. Avoid black tea and alcoholic beverages, as they can aggravate the manifestation of unpleasant symptoms.

Now you know what kind of food will improve your health.

As you know, folk medicine recipes can be effective and help eliminate unpleasant disorders. However, how can this treatment be carried out? It should be noted that the treatment of pain in the knee joint will help to successfully carry out traditional medicine, represented by a variety of recipes.

Now you know how many ways traditional medicine offers.

For the successful treatment of arthritis, arthrosis, you can use special drugs that are dispensed, both by prescription and over-the-counter. Popular medications include pain relievers that do not contain aspirin, anti-inflammatory drugs, disease modifiers, corticosteroids, and hypnotics. Regardless of which drug will be used for treatment, you should first consult and diagnose with a physician.

Injections

To temporarily relieve pain, it is sometimes customary to use hyaluronic acid, which must be produced in healthy joints. In addition, it is possible to administer anesthetics with a corticosteroid anti-inflammatory drug. However, this type of treatment is only possible after consulting an experienced doctor.

What kind of stress should be avoided?

V mandatory give up intensive climbing stairs, lifting and pushing bulky objects, sitting on low chairs, heavy sports loads and exercises involving a rapid alternation of start and stop.

Take care of yourself and your knee joints will no longer bother you!

The role of warm-up for performance in back pain

Have you seen how the cat prepares to jump?

First, she takes a stance, bending her limbs, then shifts from paw to paw and hits her tail from side to side several times.

And only after this kind of ritual does he rapidly rush forward.

This ritual is nothing more than a warm-up before a jump, or preparation for it. For people involved in sports or physical education, not a single workout is complete without a warm-up. It all starts with her.

During the warm-up, our musculoskeletal system and a number of other systems and endocrine glands are prepared for the main training task or any other load. Corresponding reversible changes occur in them, which provide an increase in efficiency, endurance, attention, coordination, accuracy and dexterity, speed of movement.

Neglecting such an important part of training leads to serious injuries: fractures, bruises, tendon ruptures, muscle strains and much more, especially in conditions where it is required great attention and high accuracy of movements.

In addition, the warm-up restores and improves the blood flow of those organs that were in the unfavorable conditions of reduced microcirculation.

Given the positive effect of a warm-up on the body, be sure to use it:
- before starting a workout;
- before heavy physical work or heavy lifting;
- before work associated with bending the torso forward or with a prolonged stay in one (especially - uncomfortable) position.

Morning exercises by the nature of the exercises resemble a warm-up and in fact is it. Like a warm-up, it will not replace sports and physical education for you, since it is not capable of causing appropriate shifts in the body and purposefully developing motor abilities.

Read also: Mri of the shoulder joint in the old village

There is a huge amount of physical exercise used to warm up. Their main purpose is, depending on the nature of the forthcoming loads, to "stretch" the body to one degree or another. In many publications on physiotherapy exercises for osteochondrosis, they are described in detail and advertised as remedial gymnastics.

And if you use them for warm-up, then this is quite enough. For those who do not know where to start, it is suggested exemplary complex warm-up.

Approximate set of physical exercises for warm-up

Typically, a warm-up begins with a light jogging in place or jogging outside at a slow pace for 5-10 minutes.

Walking is acceptable for the elderly.

The following exercises are performed:
- leisurely;
- to the right and to the left;
- with a gradual increase in the range of motion;
- on average 15-20 times.

Circular movements in the shoulder joints (Fig. 15)

Starting position: standing, feet shoulder-width apart. Spreading your arms to the sides, rotate them forward and then back.

Circular movements in elbow joints(fig. 16)

Starting position: the same. Hands to the sides, and, bending them at the elbows, exercise circular rotation forearms due to movements in the elbow joints. Keep your shoulders in a horizontal position.

Circular movements in the wrist joint (Fig. 17)

Starting position: the same. Bending your elbows, clench your fists and rotate your hands first in one direction, then in the other direction.

Shrug (fig. 18)

Starting position: the same. Raising your shoulders, additionally perform circular movements.

Breeding hands (fig. 19)

Starting position: the same. Bent at the elbows, bring your arms together at chest level, and then spread them as if you are trying to connect your elbows behind your back (Fig. 19 a). Then, again bringing your hands together in front of your chest (Fig. 19 b), spread them apart, straightening them at the elbows.

Circular movements in the ankle joints (Fig. 20)

Starting position: sitting with legs extended forward. Throwing the leg over the arm bent at the elbow, take the foot with the other hand and rotate it first in one direction, then in the other direction.

Circular movements in the hip joints (Fig. 21)

Circular movements in the knee joints (Fig. 22)

Starting position: standing, feet shoulder-width apart. Bend your torso and legs at the knees slightly, put your hands on the knee joints. Make circular movements at the knees by straightening the legs and a slight lateral bend at the knees. Hands help and control the angle of inclination.

Circular movements of the pelvis (Fig. 23)

Starting position: standing, feet shoulder-width apart, hands on the belt. Make rotational movements of the pelvis, first in one direction, then in the other direction.

Side bends of the torso (fig. 24)

Starting position: the same. Tilt the body to the left and to the right alternately.

Torso forward bends (fig. 25)

Starting position: standing, feet shoulder-width apart. With each bend forward, exhale, while straightening the torso, inhale.

Body turns (fig. 26)

Starting position: standing, feet shoulder-width apart, arms spread apart. Turn the body left and right. To engage the higher and lower spine, raise and lower your arms relative to shoulder level during the exercise.

Circular body movements (fig. 27)

Starting position: standing, feet shoulder-width apart. With your hands clasped at the back of your head, make circular movements with your body.

"Mill" (fig. 28)

Starting position: the same. Spreading your arms to the sides, make circular movements of the body in an inclination forward.

Circular head movements (fig. 29)

Starting position: the same. When doing this and two following exercises be careful not to make sudden movements.

Lateral head tilt (Fig. 30)

Turning the head left and right (Fig. 31)

Lowering the knees to the right-left (fig. 32)

Starting position: lying on your back; bending your legs at the knees and hip joints, lower them alternately to the right or left relative to the axis of the body.

Starting position: the same. Spread your arms out to the sides and try to reach your right elbow with your knee and, on the contrary, reach your right elbow with your left knee.

Kicking the floor from the opposite side (fig. 34)

Starting position: lying on your stomach, arms out to the sides. Without lifting your hands off the floor, bring your leg back, touching the floor from the side of the opposite hand. Gradually try to get closer to the brush with each attempt.

Use this set of exercises as a warm-up and before starting your workout. Warm-up prepares us for physical education and any other physical work, increases reaction and attention, temporarily changes the properties of tissues, making them resistant to stress and even overload. Remember that not warming up at the beginning of a session can lead to serious injury.

The healing effect of physical education has been known since time immemorial. Outstanding doctors of antiquity believed physical exercises a means that prolongs life and youth. “If you do physical exercise, there is no need to use drugs,” said the famous medieval physician and philosopher.

In order to constantly maintain the musculoskeletal system in the desired shape, it is necessary to seriously approach the choice of furniture. Its design should provide a correct and comfortable posture.

Rest well before fatigue. Take breaks from work. Define them for yourself optimal amount and duration. Learn to pay attention to muscle and spine fatigue.

Execution technique: from the starting position, the legs are together, bent at the knee joints, the hands are on the knees, perform circular movements in the knee joints, first clockwise, then counterclockwise.

Read also: Treatment of arthrosis of the knee joint at home

Photo 31. A circular motion in the knee joints in a clockwise direction

Photo 32. A circular motion in the knee joints counterclockwise

The nature of the impact: warming up the ligaments of the knee joints and leg muscles.

Important points: use your hands to control the load on the knee joints. The pace of the movements is slow, breathing is arbitrary.

Turning the pelvis to the right and left

Circular movements of the pelvis

Execution technique: from the starting position of the legs shoulder-width apart, hands on the belt, perform circular movements with the pelvis, first clockwise, then counterclockwise.

The nature of the impact:

Important points: try to keep upper part the torso is motionless, the legs in the knee joints do not bend, the muscles of the torso and pelvis relax. The pace of the exercise is slow, breathing is arbitrary.

Execution technique: from the starting position, legs together, arms bent at the elbows at chest level, rotate the pelvis to the right and left.

The nature of the impact: warms up hip joint and muscles of the hip region.

Important points: try to keep the upper body motionless, do not bend the legs at the knee joints, relax the muscles of the trunk and pelvis. The pace of the movements is average, breathing is arbitrary.

Execution technique: from the starting position, the legs are together, bent at the knee joints, the hands are on the knees, perform circular movements in the knee joints, first clockwise, then counterclockwise.

The nature of the impact: warming up the ligaments of the knee joints and leg muscles.

Important points: use your hands to control the load on the knee joints. The pace of the movements is slow, breathing is arbitrary.

Execution technique: from the starting position, the legs are together, bent at the knee joints, the hands are on the knees, perform circular movements in the knee joints, first clockwise, then counterclockwise.

Photo 31. A circular motion in the knee joints in a clockwise direction

Photo 32. A circular motion in the knee joints counterclockwise

The nature of the impact: warming up the ligaments of the knee joints and leg muscles.

Important points: use your hands to control the load on the knee joints. The pace of the movements is slow, breathing is arbitrary.

As already mentioned in the article "Knee joint - treatment", to restore normal motor activity, regular exercises with the implementation of simple special exercises for the joints of the legs.

Some experts rank flexibility as second only to endurance in health importance. And since the mobility in the joints deteriorates over the years, the only way to maintain and often develop flexibility is to constantly train the mobility of each joint.

Such an opportunity is provided by gymnastics tested for efficiency in qigong system.

In China and abroad, it is popular for its effectiveness in the treatment of leg joints complex of qigong exercises, which in Chinese is called "Liangun shi ba fa". The secret of its popularity lies in the simplicity and accessibility of the movements performed.

You can master them yourself, without qigong instructor... At the same time, the effect obtained from classes is comparable to the effect of the practice of very complex complexes.

Each exercise is an excellent restorative and prophylactic remedy and has a powerful therapeutic and recreational function. For the treatment of knee joints, the complex includes an exercise called “Circular movements of the knee joints”.

Starting position: legs together, the body is tilted forward, the hands of both hands are on the knees, the head is raised, the gaze is directed forward.

1. Bend your knees, rotate your knees clockwise.

2. Return to starting position.

3. Bend your knees, rotate your knees counterclockwise.

4. Return to starting position.

Do the exercise 8 times.

When performing the exercise, make sure that the rotations in the knee joints are uniform and smooth, the range of motion is maximum. When the knees are laid back, the legs should be straight, the heels should not come off the floor. Breathing is arbitrary and even.

Purpose and effect

The exercise develops the knee joint- increases the flexibility of the ligaments and increases their strength. Other major leg joints... When done correctly, you should feel the so-called Qi feeling in your knees and ankles.

Taking the first step in mastering this easy complex of qigong exercises, You can easily become yourself instructor and spend qigong training Your friends, relatives who have joint problems. They will only be grateful to you for this. The rest of the exercises of the "Liangun shi ba fa" complex will be described in other articles.

A useful addition to the described exercise will be the use of infusions and decoctions of herbs that normalize metabolism, for example, milk thistle.

Based on materials from the All-China Health Qigong Association.

Circular movements in the knee joints

Execution technique: from the starting position, the legs are together, bent at the knee joints, the hands are on the knees, perform circular movements in the knee joints, first clockwise, then counterclockwise.

Photo 31. A circular motion in the knee joints in a clockwise direction

Photo 32. A circular motion in the knee joints counterclockwise

The nature of the impact: warming up the ligaments of the knee joints and leg muscles.

Important points: use your hands to control the load on the knee joints. The pace of the movements is slow, breathing is arbitrary.

Circular foot movements with the hands

Execution technique: from the starting position, perform active movements of the hand holding the foot, circular movements with the foot, first clockwise, then counterclockwise. After doing the exercise for the right leg, do the same for the left leg.

Natalia Govorova

Reading time: 10 minutes

A A

Movement is life. And older people know about it best. After all, over the years, there is a loss of mobility, which occurs due to joint diseases. And always the restriction in movement, the loss of former lightness and agility affect the emotional state. Many sick people say they feel like a broken tub or a whale thrown on land. It turns out to be so hard to live when the joints cease to be flexible and mobile.

What can you do to restore the former lightness and activity, to strengthen the joints?

Medication alone may not always help. Has a strong healing effect physiotherapy and special exercises.

The main condition is precise dosing of the load ... Overvoltage must not be allowed.

Aerobic load of all types has a positive effect on the condition of the joints:

1. The most sparing is swimming. It gently kneads all the muscles, makes the joints work again, relieves pain. Everyone knows that it is easier to move in water, because it reduces the weight of a person, and therefore minimizes the load on the joints.
2. Bike- the easiest and most accessible exercise. If you do not have the strength to ride a real iron horse, then you can do an exercise familiar from school years - lying on your back, imitate riding a bicycle with circular rotational movements of your legs. Then gradually increase the load. Exercise on a stationary bike will be helpful. Since the load can be adjusted on it in accordance with your own wishes and well-being.
3. Ladder is in any home, and everyone can walk on it. For an elderly person, it is enough to go several flights at a slow pace. And a middle-aged person is recommended to run several floors every day to stay active. Read also:
   
   
4. Dancing- a pleasant kind of aerobic exercise. It gives a lot of positive emotions and has a beneficial effect on all human health. Read also:
5. Skis are also great for maintaining mobility, but if you already suffer from squeaky knees, then this sport is not for you.
6. Power loading strengthens the muscles, and they, in turn, firmly hold the joints and, thereby, help them work. Therefore, you should not be deprived of attention. dumbbells... The main thing is not to overdo it with their weight.
   • Exercises for biceps and triceps. Lifting dumbbells up to 3 kg from all positions.
   • Squats. Several approaches a day, 10 times - the optimal load for the joints.

   
   Warm up or stretching for muscles - necessary condition to maintain mobility.

7. Mill, or swing with straight arms from side to side and circular motions that develop the shoulder joint.
8. Swing your legs. To perform the exercise, you need to stand at the support and hold on to it, swing straight legs forward, backward and to the sides.
9. Circular hip movements develop the hip joints. To do this, you need to describe a circle or eight with your hips. The exercise is similar to an oriental dance element.
10. Circular knee movements. Starting position: feet together, palms on knees. It is necessary, squatting, to describe the circle with your knees. Repeat 5-6 times.
11. Rotation of the ankle joints on weight. It is necessary to tear the foot off the floor and describe a circle in the air with a toe. First with one foot, and then with the other. Perform about 10 rotations with each foot.
12. If active exercises are painful to perform, then you can replace them with static ones. For example, "Chair against the wall" ... Leaning your back on the wall, sit down so that your knees are bent 90 degrees. Hold on for 20 seconds.
13. One more static exercise- necessary put your hands on the wall and press down on it with all your strength ... Hold the voltage for 20 seconds.
    
    
14. Place three thick books on the floor. Put your foot on this pedestal and press on it with force, but do not lift the other leg off the floor. Delay muscle tension for 20 seconds.
15. Often hands, especially fingers, suffer from loss of mobility. Agree that disobedient brushes are a great problem.
    For hand gymnastics you can do:
    • Alternate weak massage
    • Bend and unbend your fingers slowly
    • Knead in a circular motion of the wrist
    • Spread your fingers slowly

If you have joint problems, then it makes sense to work out with personal trainer - if, of course, you have such an opportunity. He will select the optimal load for you, and the most suitable exercise equipment. This will solve all your problems about where and how much to do.

It will be useful to strengthen the joints yoga, chinese gymnastics and wushu as well as many types of massage. For example - acupressure, ice massage for pain, Ayurvedic massage, stretching and rubbing technique and all relaxation techniques. By the way, full list the listed procedures includes traditional oriental physical education.

Additional benefits of exercise to strengthen joints

The above exercises to strengthen joints are also beneficial for the whole body. So, aerobics for long sessions:

• lowers blood pressure
• lowers bad cholesterol
• reduces weight

Thanks to the strengthened muscles, blood circulation improves, and thus, restores nutrition for all internal organs and fabrics ... This, in turn, has a beneficial effect not only on well-being, but also on the appearance of a person.

There is a blush, a healthy glow in the eyes and a smile. No wonder - after all pain and discomfort from "squeaky" joints goes away that poisoned human life so much!

What exercises do you do to strengthen joints? Share with us, it is very important for us to know your opinion!

Starting position: stand up; the legs are straightened, both feet are firmly pressed to the floor and during the exercise do not break away from it.

Bend your right leg slightly at the knee (while pushing forward) - inhale. Then, without stopping, bend your left leg at the knee - and inhale again. Thus, on inhalation, the knee of one leg moves forward sharply, while the other leg is sharply straightened at this time. Exhale passively after each inhalation through your nose or mouth - as you like. Remember that exhalation is used, exhaust air, it is forbidden to think about it!

Knee Prancing Exercise: Inspiratory Phase

The exercise can be done not only standing straight, but also leaning forward, as in the pump exercise from the main complex: the back is round, the head is down, the neck and shoulders are relaxed, the hands are above the knees.

You can also put your hands on your knees and do the exercise with your palms on your knees. This position is called the high start pose. Many patients find it much easier to do this exercise exactly in this position.

Norm: 96 breaths-movements ("hundred"). Starting to master the exercise, after every 8 breaths-movements, rest for 3-5 seconds. Having trained well, you can do 16 or 32 breath-movements without rest.

The exercise "Prancing with the knees" strengthens the knee joint, it is indicated for its arthrosis. The hip and ankle joints are also strengthened. It is used as a prophylactic agent for fractures and dislocations.

Exercise "Prancing the hips"

Starting position: stand up straight; both feet are firmly pressed to the floor and during the exercise do not break away from it.

For the count of "one" push the right hip back to failure, left leg while bending at the knee - inhale.

On the count of “two,” without stopping, push your left thigh back to failure, while the left leg straightens and, as it were, bends back, as if you want to push the person behind you with your hip - inhale.

The body is relaxed, with a push of the hip backward, the body moves forward. The arms are relaxed and hang freely along the torso. If they interfere with your movement, you can put your hands on your hips.

Exercise "Prancing the hips": starting position

Hip Prancing Exercise: Inspiratory Phase

Think of the rag puppet being pulled by the strings. This is how your body should be relaxed when doing this exercise. And do not forget to sniff around the whole apartment noisily with every movement.

So, pushing the hip back, the knee of the other leg moves forward - inhale. The other thigh back to failure - inhale. The exhalation is absolutely passive and occurs independently after each inhalation.

Norm: 96 breaths-movements. Rest after every 8 or 16 breaths-movements, and if you are well trained - after 32 breaths-movements.

You can perform all three of the listed exercises at one time, reducing the rate for each to 32 breaths-movements. In total, in this way, the same Strelnikov "hundred" will turn out.

This exercise strengthens the hip joint, causes a sharp rush of blood to the pelvic organs. Especially recommended for adolescents who are lagging behind in physical development, but is contraindicated for independent use in S-shaped scoliosis. It is an excellent therapeutic and prophylactic agent for prostatitis, impotence and other disorders of the genitourinary system in men, helps to eliminate a number of gynecological diseases in women.

Three exercises from the "Prancing" group are incredibly useful for the lower limbs!

Firstly, they develop and strengthen the legs well, making them more mobile and strong.

Secondly, along with muscles, ligaments and tendons, the hip, knee, ankle joints and the entire foot (talocalcaneonavicular, calcaneonavicular and wedge-navicular joints, the transverse tarsus joint, tarsometatarsal, plus-phalanx joints) are strengthened. ).

Thirdly, blood flow in the arteries of the thigh, lower leg and foot improves, the walls of superficial veins are strengthened, and stagnation in the lymph nodes and blood vessels of the legs.

Exercise "Circular knee movements"

Starting position: high start pose. Stand up straight; legs straight, feet and knees together. Bend your back, lower your head, relax your neck and shoulders. Place your brushes on your knees.

Exercise "Circular knees": inhalation phase

On the count of “times”, sharply bend your knees (knees push forward with a push) and inhale shortly, noisily with your nose. Immediately, without pause, perform a circular motion with two bent knees to the right and at this time exhale absolutely passively. Straighten your knees at the end of the circular motion. Then, while inhaling, repeat a sharp lunge with your knees forward, that is, sit down slightly on both legs, on a passive exhalation, again perform a circular motion with your knees to the right and return to the starting position. The body is tilted all the time, as in the "Pump" exercise, hands do not come off the knees.

Please note: after each circular movement, the knees must be straightened, after which they bend sharply while inhaling, as during a half-squat.

After taking 16 breaths-movements, straighten up, lower your arms and rest for 3-5 seconds. Then again take the high start pose and perform 16 breaths-movements, rotating your knees already to the left side. There will be 32 breaths in total.

Norm: 96 breaths-movements (three "thirty").

With good training, you can take 32 breaths-movements without stopping (16 rotations in each direction) and only then rest for 3-5 seconds (if you are tired, increase the pause to 10 seconds).

Do not forget that a short and noisy breath is taken through the nose only when the knees are bent forward, and when the knees move in a circular motion, the air leaves on its own through the nose or mouth. "The exhale is the outgoing inhalation!" - Aleksandra Nikolaevna Strelnikova reminded patients.

This exercise strengthens the knee joint, indicated for arthrosis. The hip and ankle joints are also strengthened. It is also used as a prophylactic agent for fractures and dislocations.

Exercise "Hula hoop with knees in a standing position"

Starting position: stand up straight; straight legs are set slightly narrower than shoulder-width apart (main stance), arms are freely lowered along the body.

On the count of "times" quickly move your legs at the knees, press them together - a short noisy breath.

Exercise "Hula hoop with knees in a standing position": starting position

On a passive exhalation, with slightly bent knees, perform circular movements (while starting rotation with the knees moving forward), as if describing circles with a compass: with the right knee - to the right, and with the left - to the left.

Never lift your feet off the floor. And try to "draw" the circles as much as possible bigger size(that is, spread your legs as far as possible to the sides).

Yoga therapy: exercises for the knee joints.

Many of you know firsthand: knee joints are quite fragile. Here are some tips on how to protect your knees from injury during yoga, and a set of exercises to strengthen your knee joints.

Avoiding knee injuries, which are common in yoga classes, can help a more deliberate approach to practice.
For example, you can easily get hurt if you try to sit in the lotus position without warming up. To prevent this from happening, it is important to always listen to your body and not strive at all costs to perform the asana in the same way as the instructor does. Each of us has our own anatomical capabilities, and you need to prepare for each difficult asana. For example, if you absolutely want to sit in the lotus, do these knee exercises regularly.

To protect the knee joint from injury while standing follow behind the position of the foot: point the knee in the same direction as the middle toe.
When doing standing poses, pull your knees up with the muscles of the front of your thighs. This is not the same movement as pushing the knees back. To understand how to hold the knee with the thigh muscles, sit in dandasana (described below) and remember the sensations that you get when you pull the socks towards you. This is what you should feel when you pull up your knees while standing.

When twisting from a standing position, curl from the center of your waist, not from your hips. This avoids the so-called skier effect - unwanted twisting of the knee joints. The knee should be fixed and tucked in, with the hips still and forward, as if you were touching a wall in front of them.

If you already have knee problems, do this routine daily and slightly reduce your range of motion. As a preventive measure, it is enough to train two to three times a week. Perform almost all exercises in dynamics, in a rhythm of movement that is comfortable for you - both fast and slow. Repeat each movement 6-12 times.

Bending the knees while standing.

Stand up straight with your feet hip-width apart. Bend your knee and lift it in front of you to a comfortable height. Make sure that the supporting leg remains straight. Clasp your hands behind your back and pull back. Work in dynamics: straighten your leg, directing it forward and pulling up the kneecap, then bend, pulling it back and trying to reach the buttocks with the heel. Repeat with the other leg.

Circular knee movements

Place your feet together and bend at the knees, dropping to a comfortable height. Place your palms just above your knees. Perform circular movements with your knees, describing circles first counterclockwise, then in the opposite direction.

Half squat

The starting position is the same. Work dynamically: bend and straighten your knees without lifting your palms from your legs. Constantly stretch your tailbone down and hold toned muscles belly.

Circular knee movements with legs apart

Place your feet 50-70 cm wide and bend at the knees, lowering the pelvis. Place your palms just above your knees and tighten your abdominal muscles. Perform circular movements with your knees, first outward, then the same amount inward. Then, without changing position, bend and straighten your legs without lifting your palms from your knees.

Toe squats

Place your feet together and rise on your toes. Spread your knees to the sides and extend your arms forward. Work dynamically: lower your pelvis while squatting at a comfortable height and tightening your abdominal muscles, then lift up by bringing your knees together. Continue balancing on your toes as you squat. Repeat 6-12 times. Then lower yourself down again, spread your knees as wide as possible and hold this pose for 30 seconds to three minutes.

Dandasana

Sit with your legs extended forward. Place your hands behind your back, push your fingers off the floor, stretch the top of your head up, stretching the entire spine. Pull your socks towards you, tighten the front of your thighs, and pull your kneecaps up so that your heels come off the floor. Hold the pose for 30 seconds to a minute.

Lying Knee Flexion

Sit on the floor, lean back, lowering your lower back to the floor, and support your forearms. Try not to fall on your hands, but to push off the floor, stretching the spine. Raise your legs up and bend your knees. Work dynamically: bend and straighten your legs.