The main reason for the development of pathology of joints is hypodynamia. Modern world does not provide for high physical activity: sedentary work, elevator, bus or metro, private car. Therefore, gymnastics for joints, aimed at strengthening them and returning mobility, becomes vital. Exercise therapy quickly and effectively helps with arthritis of any etiology, gout, arthrosis, osteochondrosis.

The restoring complex can be obtained from a physiotherapy specialist or you can choose it yourself. It should include exercises that include rotational movements, flexion / extension of the joints of the arms and legs, exercises with resistance and weights, and relaxation movements.

Therapeutic exercises aimed at restoring joints are used during the period of active therapy and rehabilitation of various diseases of the musculoskeletal system. With its correct and regular implementation, blood flow increases and metabolism in the affected tissues improves, the flexibility of joints increases and muscles are strengthened.

Often, exercise therapy is used as a preventive measure for diseases such as arthritis, arthrosis, osteochondrosis, etc. Remedial gymnastics is prescribed even for newborns. For example, the video presents a complex that will be useful at a very young age.

All exercises should be done slowly, gradually increasing the range of motion. The number of repetitions is 8-15 times.

In order for gymnastics to have a therapeutic effect, it is recommended to observe the following rules:

do not eat for 2 hours before charging and for 60 minutes after it;
drink as much clean water as possible during the day;
breathing during exercise should be calm and deep;
after exercise therapy, you should take a warm shower, rub the sore joints with a dry hard towel and do self-massage using an anti-inflammatory or warming cream;
just before the remedial gymnastics, a warm-up should be carried out for 5 minutes.

Performing therapeutic exercises regularly, the patient will forget about pain, stiffness and discomfort in the joints for a long time.

All exercises must be performed strictly according to the technique recommended by a specialist. Physiotherapy exercises will bring the desired effect if combined with proper nutrition and water procedures. The combination of these three components will help you get the desired result.

Below will be offered several simple but effective complexes for working out the shoulder, elbow, hip and knee joints.

Joint exercise develops flexibility and stamina, makes a person fit, energetic and agile. It gives the load on the muscles so necessary in our time, strengthens the ligaments and tendons.

But the main task remedial gymnastics- development of joints, increasing their mobility. It is possible to do correctly selected exercises at any age, focusing on well-being and sports training.

The video shows a simple complex for the elderly. It shows simple exercises, aimed at strengthening the joints and developing mobility in them.

Shoulder pain can be caused by a variety of causes, including excessive exercise or severe articular disease. In any of these cases, remedial gymnastics will come to the rescue.

The following exercises are most effective:

circular rotation of the shoulders forward and backward;
taking the hands back and forth;
raising the arms to the sides at shoulder level (straight or bent at the elbow);
raising your hands up through the sides or in front of you.

The video shows a complete set of exercises for the shoulder joints.

Elbow gymnastics

The elbow articulation is most effectively developed with flexion / extension movements and inward and outward rotation of the forearm.

Approximate complex for development elbow joints includes the following exercises:

Standing, bend your arm at the elbow and bring it as close to the shoulder as possible. Can be performed with both hands at once or alternately.
In a standing position, do push-ups from a vertical surface. The elbows can be directed both downward and outward.
Standing or sitting, bend your elbows and perform circular movements with your forearm. Please note that the shoulders should not move.

You can learn more about working out the elbow joint by watching the video.

The knee is one of the most vulnerable parts of the body, often suffering from various diseases. Diseases of the knee joints must be diagnosed and treated in a timely manner, otherwise serious complications, up to limitation of mobility, are possible. Prevention of knee injuries is equally important. In all these cases, therapeutic exercises will help.

The knee joint is best worked out while lying on your side or back.

Basic Knee Exercises:

in the supine position, it is good to pull your arms forward and your legs in the opposite direction;
movement "bicycle";
flexion and extension of the legs at the knee (alternately or simultaneously);
stretching the toe of a straightened leg towards and away from you;
having placed your feet shoulder-width apart, you should alternately or simultaneously turn the knee inward and outward.
while standing, bend your knees, put your palms on your kneecaps and perform circular movements with your knees inward and outward;
in a sitting position, alternately bend and unbend the legs

The video shows the main gymnastic complex for improving the knee joints.

Therapeutic exercise is a necessary component of complex treatment after arthroplasty. It helps the patient to recover within 4-5 months.

The hip joint carries a lot of stress during movement, providing mobility and maintaining body balance. Therefore, even minor problems with the hip joints cause a lot of suffering to the patient.

The articulation is well developed during the abduction and adduction of the legs. It is more convenient to do this in a standing position, leaning with one hand on a horizontal surface.

The main exercises for the hip joints, which can be included in the treatment complex:

various leg swings when lying or standing;
from a supine position, lower the right thigh to the left, then the left thigh - in the opposite direction;
abduction and adduction of the legs in the supine position;
circular rotation of the limb in the hip joint.

The video below shows therapeutic exercises for the hip joints.

Physiotherapy exercises will be useful after endoprosthetics. It will help to restore physical activity in the shortest possible time.

Contraindications

Exercise therapy for joints, despite its necessity and usefulness, has a number of contraindications:

Diseases of the cardiovascular system in the stage of decompensation.
Acute infectious diseases.
Oncology.
Acute disorders of cerebral circulation.
Malformations of the central nervous system.
Acute stage of joint diseases.

If the patient suffers from any serious illness, it is necessary to consult a doctor about the possibility of using exercise therapy. The specialist may choose a different set or recommend reducing the number of repetitions.

Care should be taken when approaching remedial gymnastics. A woman is also advised to visit a doctor before starting class.

Physical education in water

Exercising performed in the pool is very useful for joints. It works especially well on obese patients and people who experience pain during the development of joints.

A wide variety of movements can be performed in the water. The most effective and simple exercises are:

walking in the shallow part of the pool, raising your knees high or touching the heels of the buttocks;
swimming in any style;
squatting.

Conclusion

Whichever type of joint gymnastics you choose, each of them will be effective. Within a few weeks, patients notice the first positive results... The main thing is not to forget that the exercises must be performed constantly, and the load must be increased gradually.

Joint gymnastics is one of important conditions relief from arthrosis. A set of exercises for the joints should be performed daily, for fifteen to thirty minutes. Then after enough a short time, a month and a half, the mobility of the joints will improve, the arthrosis will begin to recede.

Gymnastics for joints - how not to harm the body

Therapeutic exercises for joints are different from regular sports activities. Its peculiarity is that the exercises provided in the complex are not aimed at increasing the load on the muscles, but at improving the mobility of the joints. Therefore, they are quite simple, easy to perform.

You can assess the condition of your joints and choose exercises yourself. Small tests will show how mobile certain parts of the spine and limbs are.

Before doing exercises to strengthen joints, do the following:

Tilt your head down, touching the sternum with your chin;
Tilt your head left and right, trying to touch your ear to your shoulder;
Bring your shoulders back by connecting your shoulder blades;
Connect your hands in a “lock” at the back, at the level of the shoulder blades;
Sit down five to six times without using your hands;
Lean forward without bending your legs. Try to touch your knees with your forehead;
With your feet shoulder-width apart, reach with your palms to the floor;
Standing, bend back so that you can see the object lying on the floor behind.

If all the exercises were easy to perform, you do not need medical gymnastics for joints too much. However, one should not forget about an active healthy lifestyle, and with a hereditary predisposition to arthrosis, it is imperative to do exercises to strengthen the joints two to three times a week.

The whole truth about: exercises for joints at home and other interesting information about the treatment.

Joint and back pain is a common phenomenon for different groups and the ages of the population. And the reasons for this can be completely different - neurological, orthopedic, rheumatological, vertebrological.

Introduction

One intake of non-steroidal anti-inflammatory drugs is not enough, they can only relieve inflammation, relieve pain, and the methods traditionally used in such cases will return disturbing symptoms again after a while. In order to prevent stiffness in movements, the appearance of inflammation and pain, gymnastics for the spine is necessary. More than one generation of doctors thought about what kind of exercises for the spine are necessary to prevent the occurrence of diseases of the cervical, thoracic and lumbar spine and joints and prevent their recurrence, what methods are applicable to alleviate the condition of patients. Succeeded in this matter Dr. S.M. Bubnovsky, who developed a set of exercises aimed at improving the joints and different parts of the spine, which can be performed independently at home.

According to Dr. Bubnovsky, exercises for the spine can solve many problems of the joints and all parts of the spinal column in a non-surgical method. With the help of such simple methods, which are quite within the power of each of us, you can forget for a long time what pain and aches in the joints, lumbago and pulling pain in the lower back radiate to the leg and to other places.

The components of the methodology of S.M. Bubnovsky

The doctor's technique is based on three main postulates:

Breathing exercises;
Proper nutrition and plenty of drink;
Water procedures;

It is these three components, performed in combination, that make it possible to achieve success quickly and painlessly.

Breathing exercises, proper nutrition, drinking plenty of fluids and water treatments should be present in the life of a person watching the health of joints and back every day, one should not replace or exclude the other. The main principle is consistency and systematicity.

The essence of the doctor's methods and the merits of medical gymnastics

The set of exercises is designed in accordance with the age and anatomical features of the joints and the spinal column. It is aimed at an even load on all parts of the spine, which has a beneficial effect on muscles, ligaments, vertebrae and joints. It is therapeutic gymnastics for the spine that provides blood flow to the muscles and tissues of the joints, provides them with elasticity, flexibility, mobility and tone. The set of exercises is designed for a gradual load on the muscles.

Advantages of Bubnovsky's therapeutic gymnastics:

Taking into account all the features of the human body.
Uniform load on muscles, joints, vertebrae and ligaments.
Providing nutrients, oxygen to muscles and tissues.
Improvement of metabolic processes in tissues and muscles.
Providing a charge of energy, vigor and good mood.
Increased mobility, firmness, tone and appearance joints, muscles, vertebrae.
The exercises can be done independently at home.

Bubnovsky exercise complex

The whole complex of Bubnovsky's exercises is built on a gradual increase in the complexity of the exercises, on an even distribution of the load on all parts of the spine.

The main focus of remedial gymnastics:

Relaxation and arching of the back;
Stretching the muscles of the arms and legs;
Stretching of the dorsal vertebrae, abdominal muscles;
Lifting the buttocks;
Training the foot.

Rules for preparing for gymnastics

Preparation for gymnastics is carried out according to the following rules:

The whole set of exercises should be done daily, but on condition that there is no ailment.
Gymnastics for the spine is performed on an empty stomach, after eating, at least 2 hours should pass.
Before starting gymnastics, it is necessary to warm up in order to warm up the muscles, for this you can knead the hands, lower leg, knees, etc. in circular movements.
At the end of the workout, it is advisable to take a cool shower and rest for half an hour.
And only after that you can start the main activities, eat.
During the workout itself, drink as much fluid as possible.
Correctly, that is, deeply and calmly, breathe.

Description of Bubnovsky's exercises

Consider some of Dr. Bubnovsky's exercises:

Exercises for the spine. To relax the muscles and vertebrae of the back, you need to get on all fours, leaning 4 points on the surface (knees and palms) and relax as much as possible, as they say, "sag".
Remaining in the same position, exhale as much air as possible from your lungs and bend the thoracic spine in an upward arc, hold, without inhaling, in this position for 10 seconds, relax and after a couple of seconds repeat the exercise. This exercise is performed if treatment of cervical and thoracic osteochondrosis is required.
While in the same position, sit down on right leg, pushing the left back. Stretch your muscles by pulling left leg back, and to the right - forward. Pain in the muscles of the thigh is a sign that everything is being done correctly. This exercise is performed if treatment is required for pinching the nerve roots (chondrosis) and for relieving muscle spasms.
Without changing the starting position of the body, stretch the torso forward, arching the back, hold as long as possible.

Exercises for the abdominal muscles. Lying on your back, keep your hands behind your head. In this position, press your chin against the thoracic region and lift the shoulder blades as high as possible from the floor, repeat until soreness and tension in the abdominal area.
Exercises for the buttocks. Lying on your back, place your outstretched arms under your buttocks, palms down. In this position, lift the pelvic region off the floor as far as possible. Perform at least 25 times. Then take starting position and rest.
Exercises for the legs. In the prone position, while inhaling, raise the left leg as high as possible alternately, and then the right one, while exhaling - lower it. This exercise is good for those who need treatment for the joints of the legs (arthrosis, rheumatism, arthritis).
Standing with your toes on a raised surface, and with your heels hanging to the floor, hold on to your hands and "spring back" with your toes up and down. The exercise complements well the medical treatment of the small joints of the foot.
Steps on the spot help well in warming up the muscles, improving the blood supply to the tissues, while the knees need to be raised as high as possible to the navel itself.
Without changing the initial position of the body, with bent arms at the elbows, inhale and lower the torso to the floor. On exhalation, moving to the heels, we straighten our arms. This exercise is performed if treatment of osteochondrosis, spondylosis of the spine, and intervertebral hernias is required.

conclusions

Thus, Dr. S.M. Bubnovsky and his developed technique for the improvement of joints and spine, took into account the following:

Three main ingredients (exercise, proper nutrition with plenty of drinking plain water and breathing) improve the medical treatment of back and joint diseases.
The doctor developed a set of exercises so that when they are performed, each section of the spinal column is involved: cervical, thoracic and lumbar.
The doctor's methods are based on a gradual increase in the load on the thoracic, cervical and lumbar spine, stretching the muscles and stretching the vertebrae.
Doing exercise at home makes it convenient and accessible to everyone.
The treatment, supplemented by the medical gymnastics of Dr. Bubnovsky, becomes more accelerated and successful.
The methods do not require additional equipment.

Attention!

Treatment for back and joint problems should not be all about exercise; the three components of gymnastics and the method of Dr. Bubnovsky itself are not a guarantee of a cure for the disease, therefore, the consultation of your attending physician and the medication prescribed by him are required.
Do not be alarmed if the methods of the kinesitherapist cause pain in the muscles and joints, this means that you are doing everything right.
Increase the load and charging time each day.
Do gymnastics in the morning or in the evening, it's up to you to decide. Decision making depends on when the free time... However, many teachers physical culture believe that it is worth doing exercises when a person feels cheerful and energetic. Such a clock is determined by the biological rhythms of a person and whether a person is an "owl" or a "lark".

The methodology of S.M. Bubnovsky is a revolutionary solution to many problems of the musculoskeletal system, thanks to it they relieve pain and suffering of a person with such diseases and phenomena as:

Osteochondrosis of any part of the spine.
Intervertebral hernia.
Spondylosis of the spine (any of its parts).
Arthrosis, gonarthrosis of the joints.
Inflammation of the tendons of the shoulder, ankle, hand, etc.
Dislocations (fractures) and the recovery period after them.
Joint implantation.

Those who constantly practice performing the exercises of Bubnovsky S.M., note that they began to feel much better, and the pain and stiffness in movements disappeared. For today, everyone, dear readers, share in the comments the exercises that helped you improve the condition of the spine.

If a person is diagnosed with arthrosis, home treatment of the foot is the main way to influence the disease. In a clinic, the patient can only undergo a course of physiotherapy. A sadder reason for a hospital visit is surgery. But this happens only in the most advanced cases, when the joints of the legs have completely lost their mobility or the patient's life is in danger. If you monitor your health and do not self-medicate, then the disease can be stopped in the early stages.

A feature of arthrosis is that it can be detected even independently, even at the time of formation. The disease makes itself felt by pain syndrome and unusual sounds made when walking. Do not expect an exacerbation of leg arthrosis and subsequent disability. An urgent need to see a doctor. He will refer the patient to an orthopedist, who will give recommendations on the methods of treatment and the choice of drugs for arthrosis.

Medication for the treatment of arthrosis

Treatment at home is possible only at the first and second stages of the disease, when there are no pathological processes associated with the destruction of cartilage tissue and fusion of the leg bones. Taking medication is the traditional method of treating all mild bone diseases. The foundation of success is correct selection medications and following all instructions of the attending physician. Treatment of arthrosis of the foot at home is regularly adjusted depending on the results achieved or lack thereof.

As a rule, the following medications are prescribed to the patient:

Chondroprotectors. These are unique modern means that stop the destruction of cartilage tissue, cause it to strengthen and regenerate. A full course of taking chondroprotectors in combination with proper nutrition allows you to completely restore the structure of the joint.
Anti-inflammatory. Medicines of this group relieve swelling from the legs and help to destroy foci of infection. The course of taking anti-inflammatory drugs continues until the foot takes on a natural configuration.
Pain relievers. These medications are taken in the first days of treatment to reduce the suffering of the patient and restore his ability to move normally.
Antibiotics They are prescribed if an infection is detected in the joint capsule. The course of treatment lasts from 3 to 7 days, depending on the pathogen detected.

Medicines are taken in the form of tablets, ointments, tinctures, and injection solutions. In some cases, the patient is prescribed droppers with glucose, vitamins and saline.

Treatment of arthrosis with folk remedies

Treatment with folk remedies for pathologies of the joints of the legs can be successful if you strictly adhere to the prescribed recipe. You should tune in to the fact that healing effect will not come immediately. It can take months to stop the disease and return the feet to their natural shape. However, it's worth it.

Folk remedies do not give complications to the internal organs, they are completely harmless to the body. The substances they contain strengthen the immune system and improve metabolism. Accumulating in the internal organs and blood, useful trace elements have a long-term therapeutic and prophylactic effect.

Regardless of the degree of damage to the legs, the following recipes of traditional medicine are used:

Foot baths. There are no restrictions on the frequency of their adoption, since water procedures are only beneficial. The water temperature is selected depending on the condition of the foot. If there are inflammation and infection, then the water must be heated to body temperature. In the absence of such pathologies, the temperature can be increased to 40 - 42 ° C. A decoction of juniper, wild rosemary, chamomile, thyme, string, oregano and tricolor violet flowers are added to the basin. As the water cools down, boiling water is poured into it.
Compresses. You can treat feet with compresses of different compositions. For example, from the grass that remained after straining for foot baths. There are enough nutrients in it. Another recipe includes salt, honey, and alcohol. The components are mixed so that a mass is obtained that does not spread. Healing mixtures are applied to the leg, wrapped in cellophane and fixed with an elastic bandage. It is advisable to apply compresses at night.
Rubbing. The most effective is a mixture of vodka (0.5 l) and eucalyptus tincture (100 ml). The ingredients are mixed and infused for 2 - 3 days. After that, the liquid is rubbed into the affected joints in the morning and evening. The treated area is wrapped in a warm cloth or elastic bandage.
Wraps. The base is burdock leaf, which relieves pain or plantain well. A mixture of vodka (alcohol), honey and crushed garlic is applied to the leaves of these plants. Such a composition causes strong and penetrating irritation of soft tissues. The result is increased blood flow and improved metabolism in the affected joints.
Attaching leeches to the foot. These creatures secrete anticoagulants that prevent clots and blood clots from forming in blood vessels. Leeches should only be taken from pharmacies. Otherwise, unpleasant complications are possible.
Bee venom. Bee stings activate all metabolic processes at the local level. Before using this method, you must consult with an allergist.

When applying different ways treatment with folk remedies, it is necessary to monitor the appearance of side effects in the form of fever, rash or nasal discharge. If such facts are available, then treatment should be stopped and a doctor should be consulted.

Gymnastics for arthrosis of the feet

As for the treatment of arthrosis at home, gymnastics is an activity that can be done at any time, without being tied to the conditions of the environment. Many patients mistakenly believe that with pathology lower limbs complete rest must be observed without loading the feet. This is a big mistake, since the immobility of the legs causes congestion, which aggravates the course of the disease. In addition, there is a weakening of the tendon structure and a weakening of the musculature.

In order to successfully cope with the disease, it is necessary to perform the following sets of exercises:

Walking on a massage mat. These are special products with a grooved surface. The protrusions apply pinpoint pressure on soft tissue, which helps to improve blood circulation and metabolism in damaged joints. Walking on grass, loose earth, or sand around the house is a good solution. All this contributes to an increase in the tone of all tissues of the foot.
Rolling a pimpled rubber ball with the foot. You can even do this exercise while sitting. It is performed when there is no way to go outside, or in the phase of exacerbation of arthrosis. An analogue of balls is a foot massager made of wood or plastic in the form of a cylinder covered with thorns.
Active leg movements that simulate cycling. The exercise is performed while lying on your back. You can do it on the floor or on the sofa, at any time convenient for this. Such gymnastics helps to improve the mobility of the feet and the outflow of excess fluid.
Walking around the room on bent legs. Moderate stress on the joints helps to activate all metabolic processes and blood circulation. Stagnant phenomena disappear completely.

Physical therapy can help strengthen weak toes, develop tendons and restore mobility to them. The joints begin to bend as they were before the disease. active regeneration of cartilaginous tissues begins.

Manual therapy against arthrosis

With arthrosis of the lower extremities, blood circulation is impaired. This process contributes to the progression of the disease and its transition to a more severe stage. It is possible to restore normal blood circulation even with an advanced phase of the disease. Stimulating the joints activates all metabolic and regenerative processes.

Foot massage should be performed with little effort, without exceeding average level pain threshold. The impact is carried out with the pads of the fingers by gentle stroking and pressing on the affected area. You need to start the massage from the tips of the toes, gradually moving towards the ankle joint. Finish the session with hand movements along the foot from the bottom up.

The effectiveness of manual therapy will be much higher if the legs are pre-warmed. To do this, you can use a warm bath or wrap the limb with ozokerite.

Taking a course of physiotherapy

The modern medical industry manufactures a wide range of portable physiotherapy devices. To avoid wasting time and energy on trips to the clinic, it is advisable to have such devices at home. In terms of the effectiveness of the healing action, they do not differ from stationary counterparts. At home, electrophoresis, UHF and electromagnetic radiation are used.

Physiotherapy allows you to achieve the following therapeutic effect:

activation of metabolic processes in the tissues of the joints of the foot;
improvement of blood circulation in the tissues of the lower limb;
elimination of stagnant processes in soft tissues;
stimulating the regeneration of cartilage in the joint;
restoration of the natural structure of cells, restoring their resistance to infection.

After healing, the purchased devices can be used for the prevention of arthrosis and the treatment of other diseases.

Diet for arthrosis

When treating arthrosis, you must adhere to proper nutrition. You should refuse sweet, spicy and fatty foods. All salinity is categorically contraindicated, since salt is deposited in the joints, exacerbating the situation. Those who love sweets should switch to honey. The diet promotes weight loss, which relieves pressure on sore joints.

The diet should include foods high in calcium. This mineral is essential for the restoration of bone and cartilage tissue. Broths, cottage cheese and other fermented milk products give a good healing effect. Poultry and fish meat is useful. During each meal, you need to eat greens with a high content of vitamins - onions, garlic and dill.

Conclusion on the topic

Treating arthritis at home will only be successful if the patient wears soft, comfortable, low-heeled shoes. You need to constantly monitor your weight and give up bad habits. Load on the injured limb and any sudden movements are not allowed. Hypothermia is categorically contraindicated.

The famous doctor S.M.Bubnovsky spent more than one day to develop a special set of exercises designed to fight diseases of the musculoskeletal system even when the joint hurts. It should be noted that these exercises can be used for hernia, degenerative disease intervertebral discs, rheumatism and other diseases of the spinal column.

The essence of the technique

With age, the spinal column wears out, there are back pains, in the lower back, joint and neck section hurts. Typically, these problems need to be addressed by limiting physical activity, and sometimes with surgery. But a safer way is Dr. Bubnovsky's gymnastics for the house.

According to Bubnovsky himself, exercises for the spine at home are the best emergency help for diseases of the musculoskeletal system. Classical therapy involves reducing muscle activity to a minimum. And this leads to a deterioration in blood circulation in the back and neck, which has a bad effect on the general condition of a person.

Dr. Bubnovsky's gymnastics for beginners at home is aimed at increasing the elasticity of the tissues of the back, which makes it possible to make the ligaments more elastic, the joint becomes more mobile, and the muscular corset of the spine is also strengthened.

According to the method of Dr. Bubnovsky, gymnastics must be done carefully, gradually increasing the complexity of the exercises. This prevents damage to the joint.

This gymnastics has a beneficial effect on the restoration of the nervous system.

And the water procedures included in the set of exercises saturate the tissues with oxygen. In addition, do not forget about the special breathing exercises, proper nutrition and plenty of drink.

By adhering to these rules for beginners, you will not only achieve weight loss, but also completely remove the load from the spine and stabilize the joint. You will also improve blood circulation in the damaged areas of the spine. After losing weight, muscle tissue returns to normal, becomes more elastic, and metabolism improves. Thanks to this, the pain syndrome disappears, and the intervertebral discs are restored, in addition, the joint is restored.

Bubnovsky system

The exercises included in the system of Dr. Bubnovsky are not copyright. In essence, they should be practiced at home. The professor simply takes as a basis the most common aerobic exercises, as well as elements of Pilates and yoga, adapting them for diseases of the spine. Also, a set of exercises can be used for weight loss. In addition, it is recommended to apply special simulators Bubnovsky, which were developed for medical gymnastics.

Thanks to adequate loads, the muscles of the spine are strengthened, the joint is developed, and the blood circulation of the tissues improves. As a result, all harmful substances are removed from the body and this becomes the starting point of weight loss, pain, neuralgia, and chronic venous insufficiency disappear.

How did Bubnovsky's technique evoke the trust of patients?

In the centers where classes are conducted according to the method of Dr. Bubnovsky, people of different age categories gather: these are children with minor defects of the spine and posture, and adults suffering from severe diseases of the musculoskeletal system. The peculiarity of such classes is that rehabilitation doctors deal with each patient individually. Thus, they control the correctness of each exercise and help to select the optimal load.

Distinctive feature Dr. Bubnovsky's technique is that spinal gymnastics can be performed at home. In addition, all exercises of the complex can be used for weight loss.

Kinesitherapy and spinal pain

If there are pains in the back and neck, then you need to consult a specialist for advice. And after examination and diagnosis, each patient is selected appropriate exercises for the spine, which the patient can do at home. But before that, each patient is taught to properly perform gymnastics for recovery and weight loss at home. Indeed, the effectiveness of treatment and weight loss at home directly depends on this. During the course of treatment, depending on the results obtained, the set of exercises for performing at home is constantly being adjusted.

When performing exercises for the back according to the system at home, the biochemical processes in the intervertebral discs, the neck, and also in the muscular corset are normalized. There is an improvement in blood circulation in the damaged areas of the neck and spine, and even with a spinal hernia, pain decreases and gradually this can lead to a complete recovery.

In other words, kinesitherapy is an alternative to spinal hernia surgery.

With scoliosis, such exercises are selected for beginners, which are aimed at restoring the muscle corset in children.

Exercise therapy for hernia of the lumbar spine

A set of exercises for beginners with a hernia lumbar spine, which is performed at home, assumes a uniform and systematic increase in stress, as well as an increase in complexity. These hernia exercises, which you can do at home, have a beneficial effect on only the body (systematic exercise therapy is an excellent way to lose weight), but also on the nervous system. After all, people just get used to living with pain and do not want to change anything.

In addition, these exercises can be performed not only for a hernia. They can be used in a complex of rehabilitation measures after the treatment of a number of diseases:

diseases of the cardiovascular system;
compression fracture of the spine or neck;
if the joint (hip or knee) is changed for implants;
surgery on the spine or other internal organs.

MTB simulator

In addition to the method of treating diseases of the neck, spine, lower back, Professor Bubnovsky invented a special multifunctional simulator, exercises on which have a beneficial effect on muscle tone. Classes on this simulator at home are developed taking into account the individual characteristics of the body and all the nuances of the neck or spine disease.

Gymnastics for weight loss and health improvement, which is performed according to the system on the simulator, helps with hernia, arthritis, scoliosis and other diseases of the musculoskeletal system.

Over time, the freedom of movement of the hip joint gradually decreases. Sometimes, with more or less active actions, some painful discomfort, stiffness and limited mobility are felt. The most likely reason for this condition is the initial stage of osteoarthritis or coxarthrosis of the hip joint. Treatment-and-prophylactic exercises for the hip joint to be performed at home will help to correct the situation.

What is osteoarthritis (coxarthrosis)?

It's important to know! Doctors are shocked: "An effective and affordable remedy for joint pain exists ..." ...

Deforming arthrosis, coxarthrosis or osteoarthritis of the hip joint is a complex of clinical manifestations that confirm the onset of degenerative-dystrophic destruction of the osteoarticular, muscular and ligamentous joints in the hip part of the skeletal frame. Painful signs of the disease are accompanied by limited mobility in the joints, muscle atrophy, shortening of the limbs.

Left joint affection. This is how it will look if you do not take action at the initial stage of the disease.

The reasons for the development of clinical pathology can be a hereditary predisposition, old trauma of the spinal region, curvature of the spinal axis, inflammatory processes of an infectious nature in the osteoarticular and muscular regions.

The neglected form of clinical pathology forces a person to take potent drugs aimed at reducing pain and eliminating the inflammatory process.

Photo of the head of the hip joint in osteoarthritis of the 3rd degree.

A program of drug and physiotherapy treatment agreed with the attending physician, the appointment of therapeutic and prophylactic exercises for the hip joints will strengthen the musculoskeletal system, return the patient the ability to move without painful discomfort.

How to test for signs of the disease?

Clinical manifestations of pathologies of the hip joints are accompanied by pain symptoms in the back, knees and / or groin area. You can test the articular surfaces of the musculoskeletal system yourself at home.

Lying on your stomach, you should bend the limb and take it to the side. The presence of pain syndrome indicates the presence of a specific medical problem. The next test is done while lying on your back. The bent leg at the knee should freely perform a circular motion.

The hip joint is round sliding surface, which must rotate without restriction along a trajectory that resembles the number "8". As soon as the pain symptom limits the degree of freedom of the hip joint, this is a sign of the presence of a certain type of articular pathology.

A weak joint is a weakened muscle, insufficiently functional main blood circulation, the risk of stretching and / or rupture of the ligamentous apparatus.

Simple exercises for osteoarthritis

The simplest way to treat congenital dysplasia and initial lesions with deforming arthrosis is physical therapy (exercise therapy) of the hip joint. Uncomplicated (basic) complex daily exercise stabilizes the affected cartilage tissue of the articular surfaces.

Exercises lying on your stomach:

unhurriedly lift up a straight leg with a delay of 3-5 seconds, then in a slow manner lower it down until it is completely relaxed. The same is done with the other leg. the main task such a therapeutic and prophylactic action is to pump the muscles of the thighs without disturbing the hip joints;
we bend the knee and make alternately slow lifts with the right and left limbs, still holding the movement for 3-5 seconds. The purpose of this exercise for the hip joint is to stabilize muscle function and restore blood supply.

Position occupied - lying on the back:

bend one leg at the knee, and keep the other straight. Slowly raise the straightened leg up with a delay of a few seconds, then lower it until it is completely relaxed. The same movements are performed with the other leg;
bend both legs at the knee joint at an angle of 90º, smoothly direct them towards the stomach without touching it. We lower our legs and relax;
the bent legs at an angle of 90º should be spread slightly wider than the hip. Slowly raise the pelvis, bending as high as possible, delaying the position for 3-5 seconds. Slowly lower the pelvis, trying not to touch the floor surface.

The following gymnastic approach is performed while lying on your side:

one limb is relaxed and bent at the knee, the other is straight. Slowly raise the straight leg up at 45 degrees, and holding it a little in the air, smoothly lower it down. Perform the exercise not too sharply to avoid tearing the articular tendon;
turn the body over to the other side and perform the same exercise with the other leg.

Starting position - sitting:

slowly bend forward, wrap your hands around your toes. In this position, you need to linger for a few seconds. If it is impossible to cover the fingers due to the physiological characteristics of the body or physique, you should not overexert yourself, but simply use a towel, throwing it over your legs like a loop.

When doing the exercises, you should not strain other muscles in the body. Only the muscles of the limbs should work. Each exercise is repeated at least 5 times.

Gymnastics for diseases of the hip joint of I and II degrees

"Doctors are hiding the truth!"

Even "neglected" joint problems can be cured at home! Just do not forget to smear with this once a day ...

Starting position - lying on your back:

slowly pull up the legs, bent at an angle of 90º to the body, and slightly spread them to the side. Having lingered in this position for 3-5 seconds, we return to the starting position. Correctly performed movement is the heels pressed to the floor and their sliding on a flat surface. The exercise is repeated 5-10 times;
We pull the bent limbs with a smooth movement to the stomach, putting up slight resistance with our hands. This type of remedial gymnastics is performed 5-10 times;
This positional part of physical therapy ends with an exercise to relax the spasmodic muscles. Lying on your back, slightly spread your straight legs to the sides with your feet turned outward. With the tension of the hips, we turn the feet inward, pressing the knees tightly against each other. We return to the starting position for 5-10 seconds and resume the tension of the legs. The position is executed 3-5 times.

Starting position - lying on its side:

the bent limb at an angle of 90º slowly rises up and smoothly lowers to its original position. The main condition is not to tear your feet apart;
we repeat the movements of the previous exercise, turning the body in the other direction. The recommended gymnastic course must be repeated 5-10 times.

Starting position - lying on your stomach:

placing straight arms along the body, it is necessary to smoothly raise the straightened leg at an angle of 45º with a delay of the position for 15-20 seconds;
similar movements are performed with the other limb;
we bend the right leg at an angle of 45º and perform an upward movement keeping it on the weight from 30 seconds to one minute. The peculiarity of this exercise is static position pressed pelvic bones to the floor surface;
repeat the previous exercise with the left limb, keeping it in static balance for the same amount of time.

Starting position - standing on the floor:

feet shoulder-width apart, toes turned slightly to the sides while maintaining balance. We begin light squats, including in the work only the thigh part without stressing the knee joints. We return to the starting position without straightening the back. This pendulum movement is performed 5 to 10 times.

Starting position - sitting on a chair:

sitting on the edge of the chair, it is necessary to lift the right and left limbs alternately with smooth movements, trying to give them a horizontal position;
being on the edge of the support surface and pressing the heels tightly, it is necessary to spread the knees to the sides, trying not to strain the piriformis muscle. Thanks to this exercise, blood is pumped into the hip joint. The treatment complex is performed 15-20 times.

To complete therapeutic exercises for the joints of the hip segments, you can use a light prophylactic massage. Without getting up from the chair, we begin stroking the leg from the knee, continue moving along the anterolateral surface of the thigh, trying not to touch the back of it. The massage continues by intensive rubbing of the thigh part on a pre-heated surface, the same massage procedures are transferred to the other leg. The duration of massage manipulations is from 1 to 3 minutes.

For additional stimulation of blood circulation and better sliding of hands, a special massage therapy cream can be used.

The rules for performing remedial gymnastics

The main thing that must be observed when doing the exercises is the smoothness and slowness of the movements. Jerking forces will cause micro-trauma or other damage to the joints and will bring absolutely no benefit. Slow, moderate gymnastic movements create a certain wave of blood that flows progressively across the articular surface, improving the delivery of nutrients. Slow movements allow you to efficiently flush decay products from the body.

Correct breathing structure plays an important role. You only need to breathe through your nose. Even a properly performed set of exercises will not improve the situation in the next 2-3 weeks. A person will feel the first signs of improvement in his condition after a month of daily training.

If the proposed exercises cause sharp or acute pain in any of the vital organs, then exercise therapy should be discontinued.

Contraindications to exercise

For all the usefulness Exercise therapy gymnastics for the hip joint has contraindications.

when the peritoneum protrudes into the cavity of the inguinal canal;
with intervertebral hernias;
at the onset of menstruation;
with hypertensive crisis and / or increased intracranial pressure;
with complications of the cardiovascular system and severe diseases associated with blood vessels;
in case of exacerbation of chronic conditions of gallstone disease, cholecystitis and the like.

In the case of an increased body temperature of the subfebrile type, it is recommended to wait for recovery and start exercises after 3-4 days.

Curative prophylaxis

Some medical experts believe that it is possible to get rid of osteoarticular diseases of the musculoskeletal system by changing the quality and diet. Avoid the use of fermented foods, smoked meat products, food with biochemical preservatives. You also need to reduce your intake of pickled, salted foods and sugar. It is most appropriate to satisfy your gastronomic preferences with food products of plant origin.

For the treatment and prevention of DISEASES OF THE JOINTS AND SPINE, our readers use the method of quick and non-surgical treatment recommended by the leading rheumatologists of Russia, who decided to oppose the pharmaceutical lawlessness and presented a medicine that REALLY CURES! We got acquainted with this technique and decided to bring it to your attention. Read more ...

Even the psychological attitude of a person to stress is important, since rheumatic diseases of the hip joints are directly related to this. In simple terms, the stress hormone actually eats away at the cartilage of the hip joint. If there was no release or discharge of nervous stress, then a spasm of blood vessels in the joint area occurs. Most often, people with an unstable psyche turn to rheumatologists, orthopedists and traumatologists.

Take care of yourself and be always healthy!

How to forget about joint pain?

Joint pains limit your movements and a fulfilling life ...
You are worried about discomfort, crunching and systematic pain ...
Perhaps you have tried a bunch of medicines, creams and ointments ...
But judging by the fact that you are reading these lines, they did not help you much ...

But orthopedist Valentin Dikul claims that a really effective remedy for joint pain exists!

Gymnastics for joints is one of the important conditions for relieving arthrosis. A set of exercises for the joints should be performed daily, for fifteen to thirty minutes. Then, after a fairly short time, a month and a half, the mobility of the joints will improve, the arthrosis will begin to recede.

Gymnastics for joints - how not to harm the body

You can assess the condition of your joints and choose exercises yourself. Small tests will show how mobile certain parts of the spine and limbs are.

Before doing exercises to strengthen joints, do the following:

Tilt your head down, touching the sternum with your chin;
Tilt your head left and right, trying to touch your ear to your shoulder;
Bring your shoulders back by connecting your shoulder blades;
Connect your hands in a “lock” at the back, at the level of the shoulder blades;
Sit down five to six times without using your hands;
Lean forward without bending your legs. Try to touch your knees with your forehead;
With your feet shoulder-width apart, reach with your palms to the floor;
Standing, bend back so that you can see the object lying on the floor behind.

Gymnastics for Sore Joints - Basic Exercises

Joint gymnastics consists of a set of simple exercises. Physical therapy for joint diseases is a great way to improve their mobility, relieve pain and inflammation. Exercises for joints are divided into several groups, they can be performed alternately, or immediately in a complex. It all depends on the state of the body, on how ready it is for stress.

Physiotherapy exercises for joint diseases necessarily include the following exercises:

To develop the joints of the cervical spine - tilts the head to the left and right. They need to be done very carefully, the cervical vertebrae are a rather weak point of the body. Do not strain while doing joint exercises, try to relax your neck and shoulders.
To train the shoulder girdle, perform swings and rotations with your arms, different in amplitude.
Therapeutic exercises for the joints of the elbows and wrists - flexion and extension of the arms, push-ups from the table.
An effective exercise therapy for sore finger joints is to clench and unclench the hand into a fist, as well as spread the fingers to the sides as wide as possible.
Gymnastics for sore knee joints - squats. If it is difficult to do them, lean on a chair or table.
A good workout for the hip joints is swinging the legs back and forth, as well as stretching - longitudinal and transverse splits. Remember that gymnastics for sore joints is not done through force; you need to sit on the twine gradually, stretching your muscles and ligaments a little more every day. In no case do exercise therapy for sore joints abruptly, trying to achieve maximum results in one day. This will only aggravate the course of the disease.

Physiotherapy exercises for joint disease, what to look for

With polyarthrosis, as well as if the movement of the joints causes severe discomfort and pain, a doctor should draw up a set of exercises. Exercise therapy for diseased joints in this case should be supervised by specialists. Then, when the condition improves, gymnastics for sore joints can be performed at home.

Gymnastics for sore knee joints will be much more comfortable if you pre-stretch the joints with a massage with Collagen Ultra cream.

Joint gymnastics will be more effective if you use special ointments before and after workouts. These are preparations with collagen hydrolyzate and glucosamine, which reduce inflammation and improve the production of compound lubricants. For example, gymnastics for sore knee joints, which brings the patient quite unpleasant sensations, will be much more comfortable if the joints are preliminarily stretched by massage with Collagen Ultra cream. The cream stimulates the production of joint lubrication, accelerates blood circulation. Thanks to this, the joints become more mobile, exercises do not cause pain.

It is necessary in the treatment of diseases of the joints not only external influence, but also feeding with useful substances from the inside. Bioactive supplements containing collagen hydrolyzate supply the body with this material necessary for the restoration of joint tissue. The course of taking Collagen Ultra is designed for 3 months, and the effect can be seen within a month after the start of use.

WHERE TO BUY COLLAGEN ULTRA >>

The knee joint is a complex system, which includes muscles, tendons, ligaments, articular bones, cartilage. When at least one element of this structure ceases to function, this leads to a malfunction of the entire system.

How to overcome excruciating knee pains, stop the development of arthritis and arthrosis? This can be done with the help of joint gymnastics, Doctor of Alternative Medicine S.M.Bubnovsky. This is a unique method of treatment that is based on physical exercises for the knee joints without using drugs and compression underwear.

The specifics of gymnastics

deal with knee pain without medication

Sergey Bubnovsky has developed a technique, the essence of which is a complete rejection of medications. Our body can independently cope with any degenerative changes.

For a speedy recovery, the patient must fulfill the following requirements:

See a doctor
Exercise regularly on simulators
Work with a personal trainer
Refuse to take pain medications
Visit a psychologist

Gymnastics helps to warm up the knee joint, which improves metabolic processes.

This is a difficult but effective method of treatment that requires constant effort on the part of the patient.

Video of exercises for joints at home.

A set of exercises

the set of exercises should be performed with a gradual increase in the load, avoiding sharp pain sensations

Ailments such as arthritis, arthrosis are characteristic of people of mature age. In athletes, knee pain often occurs due to rupture of ligaments, cartilage layer. Joint gymnastics also effective in osteochondrosis of the lumbosacral region. Exercises help to stretch the contracted muscles, resume their work, strengthen and restore the knee joint.

Exercises:

Crush the ice, wrap it in cloth, wrap your knees. Lean on chairs, gently kneel down and walk as long as you can. It will hurt, for a start, 2 steps are enough, but in the end you need to reach 15 steps per set.

Get on your knees and drop on your heels, holding onto the supports with your hands. This exercise causes severe pain. Lock in this position for 5–20 seconds.

Sit on the floor, stretch your legs, grab your foot, and pull your thumbs towards you. This helps stretch the muscles and ligaments above and below the knee. Blood circulation is restored, normal nutrition of the joint tissues, the knee begins to move better.

After you have mastered the main three exercises, you can move on to more complex ones.

Stand with your feet slightly wider than your shoulders, grasp the support (doorknob) with your hands. Squat so that your knees are at a 90 ° angle, while your back is straight. The norm is 20 squats in one approach, it is desirable to bring up to 100 squats per day. Then try the exercise without support.

Lie on your stomach, grab your feet with your hands and pull them onto your buttocks. This exercise is aimed at stretching the front of the thigh.

Get on your knees, arms outstretched in front of you, as you exhale, gently lower yourself to the floor between your feet.

Lie on your back, body stretched, legs slightly apart. Bend your right leg smoothly so that the heel does not come off the floor. Sliding movements move the foot to the buttocks, help yourself with your hands. Lock in this position for 4-6 seconds to start.

Finish the therapy with a contrast shower.

You will feel pain during the exercise, but it is recommended to repeat each at least twice.

Video: How to prolong the youthfulness of the knee joints.

Pros and cons of joint gymnastics

the methodology includes understandable principles and exercises accessible to everyone

Bubnovsky's physical therapy is not suitable for everyone, since the key to success is willpower and daily work. The main advantages of the technique:

No need to take medication that disrupts work gastrointestinal tract and other organs.
Joint gymnastics can be used as a prophylaxis for joint diseases.
Metabolic processes are normalized, general state organism.
Subject to regular exercise, the development of degenerative changes in the knee joint stops. There is no need for a surgical operation.
The person becomes self-confident.

The disadvantages of articular gymnastics according to the method of Dr. Bubnovsky are associated with the peculiarities of its implementation. Therefore, a person who wants to succeed and recover faster should be ready to complete the following points:

Exercise regularly and for a long time.
Strictly follow the recommendations of the attending physician and personal trainer.
Overcome pain for effective exercise.

Indications and contraindications

In some cases, the technique is not useful, this is due to the fact that the person does the exercises incorrectly, as he trains on his own. Patients who train with an instructor achieve success within 15 days. This, of course, does not apply to those cases when the changes are already irreversible.

Joint gymnastics will be especially effective in the early stages of arthrosis and arthritis.

Gymnastics Bubnovsky is necessary for people with the following indications:

arthrosis, arthritis, gonoarthrosis (initial stages);
the recovery period after a knee injury;
rehabilitation after inflammatory diseases of the joint;
violation of the motor function of the knee.

The main contraindications include:

acute phases of the course of the disease;
purulent form of acute arthritis, arthrosis;
purulent inflammation of the synovium;
ossification of the joints (ankylosis) when they are completely motionless.

It is forbidden to perform exercises with such contraindications, as this threatens with serious complications.

Strictly follow the instructions of the doctor, be disciplined, so you will achieve complete recovery, especially in the early stages of the disease. But remember, in order for the result to be long-lasting, you need to work well on yourself.

post-traumatic joint disorders;

rehabilitation period after prolonged immobilization, for example, after operations.

Dynamic articular gymnastics is indicated as a preventive measure for people whose activities are associated with a high risk of developing joint diseases, as well as for everyone who wants to improve the condition of the joints and get a flexible body.

Among the contraindications are:

joint diseases in the acute stage;
ankylosis;
feverish condition;
a stroke or heart attack suffered the day before.

Training rules

Performing gymnastics for the joints, you must adhere to certain rules. Otherwise, the likelihood of complications increases.

If gymnastics for joint pain is performed for medicinal purposes, then before performing it, you must definitely consult a doctor.
Exercise should not be done with hunger or on a full stomach. The best option is between meals.
You should not try a difficult exercise right away. The load should be increased gradually.
To get the desired effect, you need to do gymnastics every day.
Do not exercise for joint pain.

With arthrosis, you need to perform exercise therapy not only for the affected joint. Be sure to pay attention to the rest of the joints and muscles, especially those located next to the damaged one.

Stretching exercises (stretching) are suitable for a sore joint, and for healthy ones - a flexible body will help preserve the elements of running articular gymnastics.

Exercise complexes

The complexes presented below include exercises, the implementation of which is aimed at developing a specific part of the body. In general, they are aimed at restoring functional activity and strengthening joints and ligaments, improving blood flow in the articular structures and surrounding tissues.

Exercises for the joints of the hands

This adaptive hand joint gymnastics is easy to perform even during breaks at work. It does not take much time, and even a child can do it.

Regular daily training will have a positive effect in the near future. It is recommended to perform the complex several times a day (starting from the moment of waking up) for 10-15 minutes.

You can add it to your daily morning exercise:

Start exercises for the joints of the hands with a simple warm-up. This is an alternating clenching and unclenching of the fingers. Place your hands in front of you, placing them with your elbows on a support (table) or in the air. Open palms should be in front of your eyes. Slowly clench your fingers into a fist, hold in this position for a few seconds, tensing the muscles, and then slowly unclench. Repeat up to 10 times.
In the same position, touch the pad of your thumb alternately to each other. Touch the base of each finger first, then the middle, and then the tips. Repeat all three approaches 2-3 times. While touching, try to squeeze your thumb and hold it in this tension for 1-2 seconds.
In the same position, bend your fingers so that only the two upper phalanges are involved. The palms and lower third of the fingers should be straight. Repeat up to 15-20 times.
Straighten your arms in front of you and clench your fingers into a fist. Straighten them with effort, as if throwing them forward. Repeat 7-10 times.
Place your hands on a flat, hard surface, palms facing down. Take your fingers off the table one by one, and then put them back in the same way. Repeat up to 10 times.
The position of the hands is the same. Only one finger needs to be lifted off the surface. It should be held in this position for 1-2 seconds, then returned to its original position. With the same finger, you need to perform 4 more approaches. Do the same with the rest.
The final step will be to lightly shake the brushes in the air. It will help relieve tension and relax your hands.

Exercises for the legs

The complex of gymnastics for the joints of the legs includes exercises for several joints: the hip, knee, ankle and fingers. Regular exercise will strengthen not only the ligaments, muscles and joints, but also the blood vessels.

These adaptive leg joint exercises are an excellent preventive measure against varicose veins:

As a warm-up for articular gymnastics, you can use walking in place or around the room for 5 minutes. If you feel good, you can jump a little or run on the spot.
Stand up straight, grab a support (table, chair, wall), put your feet together. Slowly rise on tiptoes, linger for 3-5 seconds, then lower yourself just as slowly. Repeat 5-7 times.
In the same position, make rolling movements with your feet from toes to heels with the obligatory separation of the opposite part of the foot from the floor. The lead time is 1–1.5 minutes.
The situation is the same. Sit down, try to bring your knees closer to each other. Hold for 3-5 seconds, spread your knees to the sides and stand up. Repeat up to 5-7 times.
In a standing position, place your legs as wide as possible. Sit down a bit. Transfer the weight first to one leg, and then to the other, lingering in each position for 3-5 seconds. Do 5 sets for each leg.
Lie on your side on the floor. Bend your lower leg at the knee, upper straight. Slowly lift your upper leg up to an angle of 30-45 degrees, hold it in this position for 3-5 seconds. Lower it slowly. Do 2-3 more approaches, and then repeat the same with the other leg.
You can complete gymnastics for sore joints by completely relaxing the limbs in the supine position.

Therapeutic complex for the shoulder joints

The shoulder girdle is subjected to great stress in any kind of activity. Therefore, it is recommended for healthy people to perform a gymnastic complex for this section of the body for preventive purposes. It should be performed while standing:

Do the following joint exercise to warm up. Put your hands up. The palms should be facing each other. Stretch as much as possible, relax (do not drop your hands). Turn your palms forward. Pull up one hand first and then the other. Do this for 1-2 minutes.
Do slow, simultaneous arm swings. First forward (5-6 movements), then backward. Repeat 3-4 sets.
Swing your arms alternately. 5-8 with each hand.
Put your hands down. Slowly but with effort, try to lower your shoulders, as if a weight were tied to your arms. Then, on the contrary, raise your shoulders as high as possible. The duration of each movement is approximately 7-10 seconds. Repeat 4-5 times.

You can finish the set of exercises for the joints by shaking your hands in a relaxed state in a downward position.

Exercises for arthrosis and coxarthrosis

Gymnastics with arthrosis and joints differs not only in the direction of movement. It will depend on the degree of destruction of the joint, the well-being of the person. Therefore, it is impossible to select exercises on your own.

Depending on which part of the body is affected, different sets of exercises are distinguished. A feature of their implementation is that in the first half of the workout, the load should be gradually increased, and in the second half, it should also be gradually reduced. In each case, a preliminary stretching of the joint gymnastics is done.

Exercises depending on the type of pathology:

Shoulder arthrosis. Various swings, circular movements, tension and relaxation of the shoulder girdle, adduction and abduction of the shoulders are used.
Elbow arthrosis. Exercises for flexion and extension of the elbows, rotation in and out are used.
Arthrosis of the wrist joint. Rotational movements of the hand, squeezing and unclenching of the fingers with tension, flexion and extension of the arms in the joint with effort are shown.
Coxarthrosis. The complex can consist of different exercises performed in a sitting, standing, lying position. These are: rotation with a straight leg, circular movements of the pelvis, swings on the side or on the back, bringing and extending the legs bent at the knees (lying on the back).
... The most widespread exercises are: bicycle, imitation of walking.
Ankle arthrosis. The complex can include rotations of the foot, rolling from heel to toe, movements of the feet towards oneself and from oneself.

Exercises are performed at a slow pace. It is advisable to do at least 6 approaches, but if the state of health does not allow, then less is possible. The frequency of execution is several times a day.

Preventive gymnastics

All the complexes presented above can be performed with a preventive purpose. In the absence of joint diseases, it is recommended to increase the load by increasing the number of repetitions. Just like with arthrosis, it is best to do gymnastics daily, especially for people at risk.

Regular exercises to strengthen joints will not only strengthen them and the muscle corset, but also increase immunity, strengthen self-confidence, and create a flexible body. Joint gymnastics for children and adults is a guarantee of joint longevity.

There are no related articles.

Joint health

The term "disease of the century" appeared relatively recently. They, as a rule, were “rewarded” with terrible, deadly diseases that were not amenable to treatment. But if the main criterion for the "disease of the century" is considered its prevalence, then the palm should be given to such diseases of the joints as arthritis and osteochondrosis, that is, diseases associated with the deposition of salts on the joints and vertebrae. Indeed, it is difficult to meet today a person who would not experience pain or at least inconvenience caused by the unhealthy state of the joints.

The etiology of joint diseases is extremely varied and in many respects is still not clear. Only the reasons for the development of infectious specific arthritis caused by a particular infection are known for sure. For other arthritis, symptomatic therapy is often used to relieve the symptoms, but not the disease itself. The complexity and variety of factors leading to the onset of joint disease necessitate the use of complex therapy and step-by-step treatment, which makes it possible to eliminate the causes of the disease.

In general, a joint is a rather delicate mechanism that must be handled with care. Very often we ourselves become the culprits of its breakdown, do not allow it to function normally - either we overload it, then, on the contrary, we do not load it enough. In the previous section, we already talked about physical inactivity (which undoubtedly harms the joints). In this section, we will also talk about the ability to properly distribute the load on the body. Everything needs a "golden mean".

What you need to know about joints

A joint is a movable articulation of bones separated by a gap. In total, there are more than 230 joints in the human body.

There are 4 main parts in each joint: 1) articular bones; 2) articular capsule and ligamentous apparatus; 3) the articular cavity; 4) articular fluid - synovia.

One of the articular surfaces is usually convex (articular head), and the other is concave (articular cavity). But there are also complex joints - this is the articulation of three or more bones. The extended ends of the articulating bones are called pineal glands.

The epiphyses are a spongy substance and consist of an interlacing of trabeculae, which play the role of a supporting frame and connective tissue, which is a cellular plasmodial network. This includes cells that destroy and create bone tissue - osteoclasts and osteoblasts.

The articular surface is covered with hyaline cartilage, which consists of the intercellular base substance and the cells that produce it. The intercellular substance is a gelatinous mass, thanks to which the cartilage acquires its main properties - firmness and elasticity. Cartilage is rich in water, but as the body ages, it loses it, while the calcium content increases.

The articular surface of the cartilage is smooth and moistened with articular fluid. Cartilage does not have its own vascular system, and it is nourished by the difference in osmotic pressure from the articular fluid. It acts as a shock absorber under the loads experienced by the joint, ensures the adjustment of the contacting articular surfaces and reduces friction between them.

Some joints also include menisci (in the knee joint, for example, there are two of them). Thanks to these crescent cartilages, the joints become even more mobile, they can perform flexion-extension and rotational movements.

Each joint is surrounded by a bag consisting of the outer, fibrous and inner, synovial layers. It plays the role of a sleeve connecting the ends of the articular bones, and is also a receptor apparatus that produces synovial fluid.

The synovium lines the surface of the articular cavity, excluding the cartilaginous areas. The synovial folds act as an additional shock absorber for the joints. The synovium is rich in blood vessels that provide vigorous exchange of substances between it and the joint cavity, and performs a barrier function. Normal joint function depends on the integrity of this barrier. Violation of it leads to the fact that the inflammatory process can go outside into the joint cavity.

In general, the role of the joint capsule is great. Its fibrous layer contributes to the reliability of the connection of the articular surfaces, protects the joint from external damage and provides biological protection in various pathological processes.

The articular cavity is the space bounded by the synovium and the articulating surfaces of the epiphyses. The cavity is filled with a yellow viscous synovial fluid. The role of this fluid is determined by the fact that it is an additional shock absorber between the articular surfaces, increases their mobility, reduces friction between them and provides nourishment for the cartilage.

As an integral organ, the joint takes an extremely important part in the implementation of the musculoskeletal function of the body. The joints are a true "masterpiece of engineering" nature. Simplicity and compactness are combined in them with high strength. The function assigned to the joint determines its design. Take hand joints, for example. In the process of human labor activity, its articular and ligamentous apparatus has reached constructive perfection. Various combinations of joints, and there are more than 20 of them in the hand, allow a person to perform the most complex actions with his hands.

The most common joint diseases

Arthritis

It is an inflammatory joint disease that affects the synovial membrane of the joint, articular cartilage and periarticular tissues.

Arthritis can be the result of infectious diseases such as tuberculosis, gonorrhea, brucellosis, tonsillitis, etc. It can also be a consequence of joint injury. Chronic focal infections (inflammation of the tonsils, middle ear, dental disease, etc.) can contribute to the occurrence of chronic joint diseases, causing the development of allergies. Arthritis can also cause chronic intoxication, hypothermia, and a weakening of the body's immune system.

Arthritis is manifested by pain in the joint, aggravated by movement, a feeling of stiffness. Swelling and reshaping of the joint is common. This is due to the accumulation of an inflammatory fluid in its cavity - an effusion. The skin over the joint turns red. The patient experiences general malaise, often fever.

If the disease lasts more than six months, they talk about chronic arthritis.

With timely and correct treatment, which includes both highly effective drugs and physical methods(physiotherapy exercises, massage), the patient usually recovers.

Sometimes, especially in advanced cases, the disease becomes chronic and can lead to dehydration of the joints with the development of stiffness.

Physiotherapy and massage should be started immediately after the disappearance of acute manifestations. Initially, simple exercises are done, alternating at a slow pace of muscle tension and relaxation, then the exercises are gradually made more difficult. For these purposes, special sets of exercises have been developed. Patients with a chronic form of the disease and severe dysfunction of the joints need persistent and systematic training of movements; with a sparing mode, their stiffness increases. Treatment of the affected joints of the spine, pelvis, legs can be extremely complicated due to the overweight of the patient.

The fluids and ointments used to rub the joints are of secondary value in pain relief as a distraction.

To prevent arthritis, it is necessary to treat infectious diseases in a timely manner, to systematically sanitize the oral cavity. Beware of sudden changes in temperature, hypothermia. The hardening of the body and proper physical education are of great importance.

Arthrosis

Arthrosis is a chronic disease of the joints that occurs with endocrine disorders, overweight, as a result of joint injuries, due to metabolic disorders, as well as with constant excessive physical exertion on them in athletes, dancers, etc.

The disease is based on the metabolic-dystrophic process, expressed by atrophy and thinning of bone tissue. Sometimes spike-like bone growths are formed.

The disease begins with the appearance of mild and intermittent pains in the joints, usually after prolonged rest and disappearing with moderate exertion (the patient "diverges"); then - with prolonged load and gradually become constant. The joints swell, there is soreness when feeling. Bending them is often accompanied by a crunch. Exacerbations of the disease usually occur when the affected joint is overloaded.

Treatment depends on which joint is affected and the stage of the disease. The goal of treatment is to normalize metabolic processes in the body and eliminate overloads in the area of the affected joint. In some cases, corrective surgery is necessary.

Gout

Gout is a hereditary metabolic disease. As a rule, the patient's family recalls cases of this disease in grandfathers, uncles or cousins, because men get gout much more often than women. They are usually middle-aged men. But the so-called secondary gout is also distinguished, when the disease occurs against the background of some other pathology (kidney, heart, etc.). You should be aware that some medications can trigger a gout attack. These include analgin, aspirin, corticosteroids, diuretics.

The basis of the disease is the impaired metabolism of uric acid. Many foods contain substances called purines. In a healthy body, there are appropriate enzymes for their processing; uric acid is formed in small quantities, without causing significant harm. In gout, there is a deficiency of these enzymes, and a lot of uric acid is synthesized. An increased concentration of uric acid causes the deposition of its salts (urates) in various organs (kidneys, joints, connective tissue). Up to a certain point, a person may not know about his illness, but after a provoking factor, which can be excessive consumption of meat, high-calorie foods, alcohol, an attack of gout develops sharply. Most often in the morning the patient wakes up from a sharp, severe pain in the big toe. The finger becomes bluish in color, swells. All this is accompanied by an increase in body temperature up to 38 ° C. As a rule, all manifestations of the disease disappear without any treatment after a few days. Seizures are rare at first. Subsequently, they return more and more often, the joint changes, deforms. Around the joint, as well as in other places where blood circulation is not very good (for example, on the auricles), you can see urate deposits in the subcutaneous fat. Periodically, these whitish nodules (tophuses) break open, and a tiny white mass is released from them. Often urolithiasis can join gout over time, which aggravates the patient's condition.

To diagnose gout, a blood test is performed for the content of uric acid (with gout it is much higher than normal), an X-ray of the joints to identify typical signs of lesions inherent in gout, a general urinalysis to detect impaired renal function, a blood test for acute phase indicators that show the activity of the process.

Traditional treatment includes adherence to a diet that excludes all foods high in purines such as meat, legumes, fish, and alcohol. There are special means for reducing the content of uric acid in the blood: purine synthesis antagonists and uricosuric drugs. In an acute attack of gout, non-steroidal anti-inflammatory drugs may be prescribed. They practice spa treatment during the period of remission.

Osteoarthritis

In osteoarthritis, the cartilage of the joint is gradually destroyed and replaced by connective tissue. Usually middle-aged women are ill. Most often, the hip, knee and small joints of the hands are affected. In this case, the process can occur either suddenly, when the joints did not cause any concern before, or against the background of some kind of injury or other diseases of the joints. In primary osteoarthritis, the doctor almost always finds relatives in the patient's family suffering from the same disease.

Elastic cartilage is very sensitive to minor injuries. Therefore, athletes-runners often suffer from osteoarthritis. Running is a fairly strong load on the joint, microcracks appear in the cartilage, bone growths develop, additionally traumatizing it. The joint, which over time is replaced by connective tissue, can no longer perform its functions. In a normal joint, cartilage plays the role of a kind of pad, which prevents the bones of the limbs from touching each other and being damaged when walking. Sick cartilage can no longer perform this function: movements in the joint become difficult, painful. Pain follows a person almost constantly. Waking up in the morning is accompanied by pain associated with prolonged immobility during sleep. If you walk a little, then the pain disappears, but not for long. With prolonged stress on the joint (for example, by the end of the working day), the pain reappears. Movement in the joint is difficult, as if slowed down.

With a prolonged course of the disease, the joint is deformed. If the joints of the hand are affected, then the hand becomes ugly, it becomes difficult for the patient to perform small movements and actions that require precision. Inflammation often joins. In this case, the body temperature rises, the joint swells and turns red.

The basis in the diagnosis of osteoarthritis is the X-ray of the joint. On the radiograph, you can easily determine the stage of the disease.

Official medicine for the treatment of osteoarthritis uses analgesics and non-steroidal anti-inflammatory drugs, corticosteroids. The most modern drugs are those that modify the structure of the cartilage. Under their influence, its degradation slows down, and even a slight restoration of cartilage tissue is possible. If the disease does not respond to conservative treatment and is continuously progressing, an operative method of treatment with the replacement of the entire joint with a prosthesis is possible. But this method is applicable only at the final, most difficult stage, when the function of the joint is practically lost.

Ankylosing spondylitis

Ankylosing spondylitis is a chronic joint disease, which is basically inflammatory in nature. With this disease, absolutely any joints can be involved in the process, but the spine is most often and most severely affected. Mostly men of working age are ill. The exact cause of the disease is still unknown to modern science, but it is believed that it is hereditary. It cannot be said that it is inherited, but there is a certain hereditary predisposition, since when questioning patients, it is possible to establish that their case is far from the first in the family.

Our spine consists of vertebrae, between which are intervertebral discs made of elastic tissue. They help the spine withstand stress, they allow us to flex and extend the back, that is, the intervertebral discs provide the spine with flexibility. With ankylosing spondylitis, bone seals appear in these discs and gradually they ossify. First, a curvature of the spine (kyphosis) develops, and then it becomes like a stick that cannot be bent or unbent. All this is accompanied by severe back pain along the spine, and the pain increases if a person is forced to maintain the same posture for a long time. Ankylosing spondylitis provokes the development of amyloidosis, heart defects, kidney damage and other somatic diseases.

X-ray data allow us to clarify the stage of ankylosing spondylitis when diagnosing it. The active process is determined by a blood test, in which acute phase indicators are found: an increase in ESR, C-reactive protein, etc.

The main groups of drugs used in ankylosing spondylitis are non-steroidal anti-inflammatory drugs, corticosteroids. Patients must take these drugs for life. Physical therapy plays an important role in treatment.

Rheumatoid arthritis

Rheumatoid arthritis is a chronic, progressive joint disease that predominantly affects the peripheral joints, in which erosions and areas of destruction form in the joint. Women are more likely to get sick, and the likelihood of getting rheumatoid arthritis increases significantly if the family has already had cases of this disease, as well as with age. Sadly, even with persistent treatment with drugs of the last generation, many patients become disabled already in the first five years of the disease.

The causes of the disease have not been studied, in modern science there are only assumptions on this score. So, some researchers associate the development of rheumatoid arthritis with the presence of foci of chronic infection in the human body. There have been cases of illness after viral infections. But all these provisions have not yet been proven, and the etiology of the disease remains not entirely clear. With rheumatoid arthritis, the body for some reason begins to produce a large amount of substances that damage the joint tissue and gradually destroy it. This mechanism also functions in a healthy body, but in this case it acts against microbes or unnecessary cells that are harmful to the body, such as cancer cells. In rheumatoid arthritis, these same substances begin to destroy the cells of a perfectly healthy joint. Until now, no one knows why this is happening. The process resembles a malfunction in the immune system. Usually small joints of the hands, wrist, knee, elbow joints are affected. The disease begins in several places at once. There is swelling of the joints, a local increase in temperature, pain. The disease has a chronic course and, once it arises, it progresses. Correct treatment can only slow down changes in the joints, relieve inflammation, and reduce pain. Without treatment, the joints gradually change their shape. Subluxations occur in them, they are deformed. Patients notice that in the morning for one to two hours, and sometimes more, there is some stiffness in the joints, which prevents active movements. Then it goes away, and during the day there is no such discomfort. The joints are usually affected symmetrically.

The problem of rheumatoid arthritis is also complicated because, along with damage to the joints, damage to other organs is also noted: the heart, kidneys, skin, nervous system, eyes, gastrointestinal tract, lungs, muscles. Small nodules appear on the skin, which are usually located on the extensor surfaces of the forearms. The skin itself also changes. It becomes dry, thin. Hemorrhages often occur on it. Nails deteriorate, lose their smoothness, striation appears. Patients with rheumatoid arthritis often suffer from gastritis, indigestion, and even a stomach or duodenal ulcer may appear. On the part of the heart, pericarditis is frequent, there are also myocarditis and endocarditis, which, of course, does not improve the patient's condition. A formidable complication of rheumatoid arthritis is renal amyloidosis. In this disease, the kidneys are very often affected, and the likelihood of complications is higher, the longer the disease lasts. Renal amyloidosis leads to kidney failure that cannot be treated. Such patients are forced to undergo programmed hemodialysis: twice a week they must be connected to a special apparatus that cleans their blood from metabolic products. The only alternative to this process is a kidney transplant, which is quite difficult due to the lack of donors. All this greatly complicates the problem of treating rheumatoid arthritis.

Official medicine treats rheumatoid arthritis with non-steroidal anti-inflammatory drugs, aminoquinoline derivatives, COX-2 inhibitors, glucocorticosteroids, cytostatics, gold preparations. Note that the last group of drugs is not prescribed if there are lesions of internal organs. The same factor, as well as the activity of the process, are a contraindication for spa treatment. Additional treatments include laser irradiation of the joints and liquid nitrogen cryotherapy. These methods help relieve inflammation. If the changes in the joint have gone very far and this makes it impossible for the active life of patients, turns them into invalids, surgical treatment or replacement of the joint with a prosthesis is possible.

Osteochondrosis

Osteochondrosis is an inflammatory (resulting from infections) or non-inflammatory (resulting from metabolic disorders) diseases of the subchondral region of the long bones and apophyses of the short bones of the skeleton. Osteochondrosis of the spine is extremely widespread in our time.

The manifestations of osteochondrosis can be very diverse and unexpected. Therefore, doctors call it "chameleon disease." Osteochondrosis of the spine sometimes causes a migraine, then pains in the abdomen, or even gives symptoms of myocardial infarction. Such a variety of manifestations is explained by the different nature of changes in the intervertebral discs and the degree of the disease.

Usually, cervical, thoracic, lumbar, sacral and common osteochondrosis are distinguished. More often than others, lumbar is diagnosed - over 50% of cases, cervical - 25% and widespread - about 12% of cases.

Cervical osteochondrosis, as a rule, occurs in people whose work is associated with a long stay in a position with the head down and monotonous hand movements. Someone called cervical osteochondrosis "office disease". The manifestations of the disease are headaches, dizziness, pain in the shoulders. Short-term loss of consciousness may occur due to deterioration of the blood supply to the brain. It happens that pain occurs in the region of the heart. Hands are often numb, especially at night. Those suffering from cervical osteochondrosis can hardly tolerate changes in the weather, pressure drops and humidity. These conditions are usually accompanied by increased irritability or depression.

Chest osteochondrosis, like cervical osteochondrosis, can cause pain in the region of the heart, as well as dull pain under the shoulder blades and between them. Patients often come to see a cardiologist, believing that they have a bad heart.

Lumbar osteochondrosis most often occurs in men between the ages of 30 and 50 who are engaged in hard physical labor. Its symptoms are dull pain in the lumbar region, pain in the legs, coldness and numbness of the extremities. Pain occurs with sudden movements of the trunk, when lifting weights, with a long stay in uncomfortable posture... Movement in the lumbar spine is difficult.

With lumbosacral osteochondrosis, patients complain of pain and "lumbago" in the lumbar region, numbness in the legs, and girdle pain.

Common osteochondrosis is a disease of several parts of the spine at once. Usually this is the cervical and lumbar regions, but it happens that all four parts of the spine are affected at the same time.

The key to spine health is correct position body. Good posture and the ability to properly distribute the load on the spine.

Prevention and treatment of the spine has its own specifics for each department. But the common thing in all cases is that during the period of exacerbation of the disease, maximum rest is required. This is necessary to relieve the affected segment and reduce intradiscal pressure. Such rest with maximum unloading of the spine is achieved in the supine position.

For preventive purposes, it is necessary to exclude overloading of the spine. This can be achieved if you organize your movements correctly at work and at home. Try to involve as few segments of the spine as possible. Use only those that are necessary to complete a specific action. For example, when working at the computer, do not sit hunched over the keyboard. Keep your back straight and tilt your head just as much as necessary. If you work in production, then all body movements should be performed at an average pace, rhythmically, trying to avoid sharp turns, bends and extensions. In this case, it is advisable to exclude unnecessary and accompanying movements. Once this becomes a habit, and this can be achieved quickly enough, then you no longer have to concentrate on your actions.

The weight of the head and arms puts pressure on the cervical vertebrae. The muscles in the shoulder girdle, which raise the arms upward, are attached to the neck and back of the head. When the arms are raised up, the muscles tense, subjecting the cervical vertebrae to stress. These loads, respectively, increase many times when we lift weights. The greater the muscle tension, the stronger the compression of the spine - compression of the intervertebral discs. Hands do not put pressure on the spine only under one condition - if they find support.

Therefore, we unconsciously give a break to the spine, putting our hands on the belt, putting them in our pockets, leaning on the table, etc.

The load compressing the vertebrae is determined by the position of the body. It is the smallest when we are in a horizontal position, and the vertebrae are compressed only under the influence of muscles and ligaments. In a standing position, the pressure on the vertebrae increases. In the lumbar region, for example, it quadruples, and if you slouch, even more. In addition, you overextend the cervical and thoracic regions with this. So, stooped people are simply doomed to osteochondrosis, unless, of course, they urgently correct their posture.

In the lumbar region, the load is equal to the mass of the upper body. When bending forward from a standing position, due to the lever effect, the load between the vertebrae increases 2.5 times. When lifting weights, the pressure between the vertebrae of the lumbar spine increases in proportion to the weight being lifted. And when we lift the same object, leaning forward and keeping our legs straight, the load on the intervertebral disc of the lumbar region increases exponentially, reaching several hundred kilograms, which can cause disc destruction. Therefore, when lifting weights, you need to make sure that your back is straight, and only your knees bend - then the weight will be distributed throughout the spine and the risk of injury will decrease.

Any physical work performed without adequate relaxation, that is, without rest breaks, ultimately leads to muscle overwork and, accordingly, the appearance of pain in the spine. Under physical work we mean the work of not only, say, a loader carrying heavy bags from a wagon to a warehouse. Sitting at a computer in an uncomfortable position is also work for the back muscles, which can result not only in osteochondrosis, but also in a herniated disc.

Such consequences are explained by the fact that an overworked muscle is not able to relax and return to its original length, but continues to squeeze the intervertebral disc with adjacent vertebrae. This residual stress impairs blood supply and leads to changes in the structure of the disc and adjacent vertebrae, that is, to osteochondrosis.

Hence the conclusion: it is necessary to strengthen the muscles of the back, especially long muscles that support the spine.

Therapeutic exercises for joint diseases

The effectiveness of remedial gymnastics has been tested for centuries. Doctors Ancient Greece- Hippocrates, Asclepius and others - considered physical exercise an obligatory component of any treatment. The ancient Roman physician Claudius Galen recommended to his patients not only gymnastic exercises, but also rowing, horseback riding, hunting, picking fruits and grapes, walking, etc. The physician and philosopher of Central Asia Avicenna in the "Canon of Medical Science" widely promoted physical exercises as the most important element of curative and preventive medicine. Physiotherapy exercises are used at all stages of joint treatment, excluding the acute period.

Therapeutic gymnastics is a set of specially selected physical exercises that mobilize all the protective and regulatory forces of the body in the fight against various diseases. This method most successfully affects the body, of course, in combination with other therapeutic measures (drug treatment, herbal medicine, heat therapy and apitherapy).

As a biological stimulant of biochemical reactions, remedial gymnastics improves the results of traditional treatment. A correctly selected set of exercises prevents the development of complications (decreased joint mobility after inflammatory diseases), reduces the period of disability, accelerates the functional recovery of the body after operations or long-term ongoing serious diseases.

It has been scientifically established that neuroendocrine-humoral regulation of body functions determines the general response of the body to painful irritation and response to a disease that occurs in the body. Thanks to physical exercises, the protective capabilities (immunity) and the general activity of the body in the fight against the disease increase, the so-called hormones of happiness are released - endorphins, which have an analgesic, relaxing, vasodilating and cardiovascular effect.

With diseases of the musculoskeletal system, it is very important to perform gentle exercises that are feasible for the affected joint or muscles. It is important that the activity of muscles and healthy joints does not decrease, which will ensure a faster adaptation of the body after an illness in the future. After the inflammatory process in the joint subsides, a properly selected set of physical exercises will restore the joint to its functional significance.

In addition, due to physical activity, the work of internal organs (respiratory, cardiovascular systems, etc.) improves. As a result exercise stress helps to avoid metabolic problems (obesity, diabetes, salt deposits in the joints, gout, etc.). In case of occurrence of various kinds of diseases of joints with a chronic course in the period between relapses, not only physical exercises are useful, but also yoga, swimming, jogging, and walking in the fresh air.

It should be noted that the treatment of chronic diseases of the joints is almost always complicated by the unclear origin and development of the disease. The doctor can not always guarantee a complete recovery for every patient. But if you let everything take its course, do not be treated or treated only with home ("grandmother's") remedies, the disease will inevitably progress, destroying the joints. The result can be a persistent limitation of movements in the joints, the development of early profound disability.

It is known that the joint, like any other organ of our body, feeds the circulatory system. The articular cartilage, like a sponge, absorbs all the substances necessary for its development and vital activity, and the toxins formed as a result of vital activity are removed from the cartilage only in the process of movement. It is in this connection that movements are simply necessary for the normal functioning of the human musculoskeletal system. Naturally, with inflammation due to pain, the joint is limited in movement, therefore, the nutrition of its tissues is disturbed. This leads to the gradual destruction of the articular cartilage. In addition, the tissues of the joint become less and less extensible, the elasticity of the ligamentous apparatus and muscles is lost, which further leads to shortening of the muscle.

As a rule, in the presence of pain in the affected joint, patients try to avoid pain, compensating for the lack of movement in it by involving other joints. For example, the hip gradually becomes worse and worse, making it difficult to perform such an elementary movement as putting on a sock. Then the patient tries to help himself by strongly twisting the knee outward. Usually, a jumper or shirt is removed over the head with arms extended upward, but a patient with limited mobility of the shoulder joints always pulls the jumper forward over his head. A physiotherapist pays attention to all this, choosing the necessary set of exercises that helps to evenly distribute the load on the diseased joint, and in the future allows you to develop the joint, normalizing its function.

The main thing you need to know is that in a chronic condition, the joint must move more and exert less stress. Painfully altered joint fluid (effusion) accumulates in the inflamed swollen joint, the joint capsule and ligaments are excessively stretched. You try to spare the joint because of the pain; when moving, choose the least painful position for the joint or limb as a whole. This is how pain, joint swelling, sparing position and improper load lead to instability of the ligamentous apparatus with a violation of muscle balance, and in the future - to a persistent violation of its function. For example, if the knee joint is affected, because of pain and swelling, the patient tends to keep the leg in a bent position. The muscles of the thigh that straighten the leg eventually gradually weaken, flexion in the knee joint increases; each step with the leg bent at the knee joint fixes this incorrect position, which leads to deformation of the limb.

In addition, joints altered by disease cause disruption of natural bone growth during childhood. So, bone growth in the area of the sore knee joint may increase: the sore leg becomes longer. Violation of the growth of the leg leads to improper formation of the joint, sometimes to the skewing of the pelvis and spine.

With chronic inflammatory disease joints, it is important that all affected joints move as much as they can, but always under conditions of their unloading. Any affected joint due to the inflammatory process in the area of its inner shell, ligaments, surrounding muscles should be spared and protected as much as possible. The main condition for healthy and correct training in case of joint damage must certainly be the elimination of any jolts, impacts, vibrations and non-physiological use of force.

Unloading of the joints is especially necessary if pains intensified when walking and standing, swelling of the joint increased, mobility was clearly limited (for example, the patient could not fully straighten his leg in the knee and hip joints, began to limp while walking).

The right medication and the unloading position of the affected joint will reduce pain and improve mobility. After the effusion and pain have disappeared, the load on the joints must be slowly increased again until normal function is restored. This is the only way to strengthen both the joints and their ligamentous apparatus.

We would like to draw your attention, dear readers, that you will have to refuse to participate in active sports, especially in competitions. Long walking, running, jumping, outdoor ball games (football, volleyball, basketball, tennis), exercises on apparatus are contraindicated for you.

Therapeutic gymnastics for joint diseases of various etiologies pursues an important goal of correcting its incorrect installation: shortened muscles are stretched with special gentle techniques, weakened muscles are purposefully strengthened.

When performing an individually selected set of exercises, one must not forget that the muscles should be stretched without crossing the boundaries of pain. At the end of therapeutic exercises, joint pain should not be felt.

As already noted, swimming is also very beneficial for patients with chronic joint disease: hydraulic pressure and the lifting force of water almost always help to improve joint function, relieve pain and improve general condition. In addition, the water relieves the load on the sore joint. However, you need to swim only in warm water (the temperature should not be lower than 28 ° C) in order to avoid hypothermia, which is dangerous for the joints.

It is best to go swimming in the indoor pool of a specialized institution under the supervision of an experienced medical staff.

If there is no active inflammatory process, from winter species sports can only be recommended skiing. All sports training and exercises must be agreed with the attending physician and therapeutic gymnastics instructor.

People with chronic joint disease benefit from daily afternoon rest, especially on the stomach. This helps to straighten the hip and knee joints as much as possible.

A patient with damage to the joints of the hand must get used to a new stereotype of movements. For example, if the fingers are affected, all hand movements must be done towards the thumb. Clockwise movements should be done only with the left hand, counterclockwise - only with the right hand. You cannot knit on needles, as the brush deviates towards the little finger, but you can crochet. In everyday life, you can use a variety of devices to ease the load on the joints of the hand. The objects used by the patient (pencil, spoon, etc.) should have thickened and wide handles. Exercises with cylinders, sponge cones, hard balls are good; it is useful to manipulate small objects - for example, to assemble a mosaic.

A doctor or therapeutic gymnastics instructor will tell you what exercises to do to develop hand joints, how to hold a cup, plate, cut bread, use a fork and knife, handles, tools.

Immediately before performing the exercises of medical gymnastics, you should determine the organs of the body, the muscles in which are most weakened, and train them first. To do this, you should perform a number of the following exercises.

Stand up straight with your feet together. Then relax and lean forward. At the same time, bend as low as possible, your legs are straight. If you can do this exercise, your back muscles, lower leg mobility, and tendon elasticity are fine. If you failed to do this, then the muscles are contracted and tense.

Lying on the floor on your back, you need to hook your legs on a chair and try to raise your torso. If you can do this exercise at least once, your thighs and abdominal muscles can support your weight.

Check the strength of your abdominal muscles. To do this, lying on the floor on your back, bend your legs, press your heels to your buttocks. In this case, the legs should not come off the floor. The exercise was successful if the legs did not rise from the floor.

Check the strength of your lower back muscles. To do this, lying on the floor on your stomach, interlace your hands behind your neck. Place a pillow under your belly. Next, raise your legs without bending them at the knees. Hold them in this position for 1-5 seconds.

Only after identifying your weaknesses through the above test exercises, you can start performing exercises to stretch ligaments and muscles and restore their vital functions.

Exercise 1. Lie on the floor on your stomach. Lower your head onto folded hands. Strain gluteal muscles... Hold this position for 2 seconds and relax.

Exercise 2. Lying on the floor on your back, bend your legs. Tighten your abdominal muscles, and at the same time try to tighten your glutes as well. Stay in this position for 2 seconds. Your lower back should be flat on the floor. If the exercise fails, tense your abdominal and buttock muscles alternately.

Exercise 3. Lying on the floor on your stomach, stretch your left arm and right leg forward as much as possible, and relax. Change arm and leg, stretch again strongly. Relax. Stretch with both arms and legs at the same time. Relax again. You train all muscles.

Exercise 4. Sitting on a chair, spread your legs. Lower your head, then your shoulders and arms, and bend as low as possible. Return to starting position, straighten up and relax.

Exercise 5. Sitting on a chair, lean forward, lower your head and shoulders. Straighten up. Tilt in left side and slowly straighten up. Rest for 1 second and perform the indicated movements with a tilt to the right.

Exercise 6. Lying on the floor on your stomach, bring your shoulder blades together, shrug your shoulders. Relax. Place a pillow under your stomach. Slowly turn your head to the left, return to the starting position lying down, relax. Then turn your head to the right. Relax. Do the same while sitting.

Exercise 7. Sitting on a chair, place your hands around your neck with intertwined fingers. Bring your elbows back as far as possible. Return to the starting position, lower your arms. Repeat this exercise several times.

Exercise 8. Sitting on a chair, place your hands on your shoulders. Move your right hand as far to the left as possible and your left as far to the right as possible, trying to cross them. Return to the starting position, lower your arms and relax.

Spine exercises

They work with the spine sequentially loading each of its sections: cervical, upper thoracic, lower thoracic, lumbar.

Be extremely careful when exercising. Don't overdo it. If pain occurs, immediately reduce the load.

Perform the exercises carefully, focusing on the part of the spine with which you are working at the moment.

If you are in a bad mood and are annoyed with something, put off gymnastics until your mood improves. You must be cheerful and enthusiastic.

The number of repetitions depends on your age and the degree of the disease. Start with 5, and when you feel comfortable (after a week or after a month), increase the load, up to 10 repetitions in each exercise.

If you have a poor vestibular apparatus, then you can do the exercises holding on to the back of the chair. You will soon develop a great sense of balance and be able to do without support.

Cervical

Working with the cervical spine not only helps to get rid of pain, but also normalizes intracranial pressure, improves vision, hearing, memory, and increases efficiency. It does this by improving the nutrition of the brain.

Over time, your vestibular apparatus is restored, your sleep is normalized and the numbness of your hands disappears.

Starting position: standing.

Exercise 1. Keep your back straight, chin down on your chest. Slide your chin down the sternum, trying to reach as low as possible. Do not bring to pain. There should be a feeling of pleasant tension in the neck area. It is performed from 5 to 10 times, depending on your capabilities.

If you have problems in the cervical spine and the exercise is very difficult, replace this movement with stretching the head and neck forward.

Exercise 2. We keep our back straight, tilt our head back, so that the chin is directed to the ceiling. We pull the chin up. Performed from 5 times.

Exercise 3. Keep your back straight, shoulders absolutely motionless during the exercise. Without turning, we tilt the head to the right, trying to touch the shoulder with the ear. Too much effort in this movement is not recommended. Then we tilt our head to the left shoulder. Performed from 5 times in each direction.

Exercise 4. We keep our back and head straight, we look in front of us. Around the nose, as around a fixed support, we begin to turn our head to the right. At the same time, the chin begins to shift to the right, slightly forward and up. We do it 5 times in each direction.

Perform this exercise in three versions: the head is level (we look in front of us), the head is lowered (we look at the floor), the head is slightly tilted back (we look at the ceiling). Perform the exercise slowly, carefully.

Exercise 5. Keep your back straight, your head straight. We carry out circular movements of the head, 5-8 times in one direction and the same amount in the other.

This exercise combines all the previous exercises for the cervical spine into one. The head rolls slowly and freely. Perform carefully and carefully.

If you have problems in the cervical spine and you are not able to complete a full turn, then the exercise should be slightly modified: we reach with the ear to the right shoulder, the chin is directed downward, then the head smoothly rolls to the left shoulder and returns to its original position. That is, we make an incomplete circle with our head, without bending back.

Exercise 6. Keep your back straight, your head straight, in line with the spine. Slowly turn the head to the right and until it stops (the head remains in line with the spine). As if trying to see what is behind you, try to increase the angle of rotation with additional efforts. Do not throw your head back. Performed from 5 times. Then repeat the exercise on the other side. Be extremely careful not to overdo it.

Upper thoracic spine

Thanks to working with the upper and lower spine, you will improve the condition of the cardiovascular and respiratory systems of the spine, abdominal organs, kidneys, and pancreas. Exercise relieves intercostal neuralgia pain. Numbness of the legs stops.

Starting position: standing.

Exercise 1. Keep your back straight. The loin is motionless. We push the shoulders forward, the arms are straight, at the bottom they are linked into the lock. The chin is pressed to the chest. With our hands we rush down, and the back of the neck - up. The shoulders go towards each other. The chin, without lifting it from the chest, pulls to the navel. Do not hold your breath at the same time. Top part the spine takes the shape of an arc. The amplitude is small. It is performed from 5 times, depending on your capabilities. Do not overdo it.

Exercise 2. Keep your back straight. The loin is motionless. We clasp our straightened arms behind our backs into the lock. We stretch our arms down, trying to bring the shoulder blades together. Do not throw your head back, keep it straight. In this position, we push the chest up. Performed from 5 times.

Exercise 3. The spine is straight, the lower back is motionless, the arms are bent at the elbows. Raise one shoulder up, lower the other. The head tilts after the downward shoulder. Do not bend over, only the upper thoracic spine works. Do not hold your breath. Performed 5 or more times in each direction.

Exercise 4. The spine is straight. We move the pelvis forward a little and fix it in this position. The head is motionless, the arms are along the body. Lowering our shoulders, we stretch our hands to the floor, as if they put heavy bags in our hands. With each repetition, after slight relaxation, add a little effort. Then we raise our shoulders all the way up, with the crown of our head we stretch towards the ceiling, stretching the spine. Several times we alternate the movement with the shoulders upward with slight relaxation. We perform this exercise 5 times.

Exercise 5. The spine is straight, looking straight ahead. We carry out circular movements with the shoulders 5-8 times forward and the same number of times back. We do it slowly, with the greatest amplitude of rotation. Only the upper part of the spine works. This exercise combines all the previous ones.

Exercise 6. Feet shoulder width apart. We keep our hands on our shoulders, elbows are spread apart, we look straight ahead. Sequentially turn the head, shoulders, chest to the right. The abdomen, hips, legs remain motionless. The pivot is your spine. After we reach the stop, we make several springy movements, trying to turn even further. The tension is performed on a slow exhalation. We do the same to the left. We carry out the exercise 5-8 times.

Exercise 7. Feet shoulder width apart. Keep your back straight. The loin is motionless. Straightened arms behind the back are locked into the lock (Fig. 10, a). We lean forward. Hands clasped in the lock take a vertical position (Fig. 10, b). We carry out the exercise 5-8 times.

Exercise 8. Feet shoulder width apart. Keep your back straight. The loin is motionless. We put our hands behind the back and interlock with our fingers (Fig. 11, a). In this position, we perform inclinations to the right and left - 8 times in each direction (Fig. 11, b, c).

Exercise 9. Feet shoulder width apart. Keep your back straight. The loin is motionless. We put our hands behind the back and, connecting them with our palms (Fig. 12), bend the back. We carry out 5 times.

Lower thoracic spine

Starting position: standing.

Exercise 1. Keep your back straight. The loin is motionless. We put the coccyx forward and fix this position, that is, the pelvis is motionless. With our hands it is as if we are grasping something large and round. We tilt our head down. The spine from the base of the skull to the lower back bends in an arc. Release slightly and add tension again. Make sure that the body does not bend in the lower back. We carry out from 5 times, depending on your capabilities.

Exercise 2. The movement is the opposite of the previous one. Keep your back straight. The loin is motionless. We stretch the top of the head up and slightly back, but do not throw our head back. Hands are extended, palms up and laid back. We bring the shoulder blades together. We do not bend in the lower back.

Exercise 3. Keep your back straight. We bend the right hand behind the head, the elbow to the ceiling, the gaze is also directed to the ceiling. Left shoulder down. Stretch the right side, alternating tension with slight relaxation. The vibration amplitude is small. The spine takes the shape of an arc. Don't bend over. We change hands and do the same to the right. The number of repetitions in each direction is 5-6 times.

Exercise 4. Legs shoulder-width apart, knees slightly bent. The spine is straight, looking straight ahead. We carry out circular movements with the shoulders 5 times forward and the same number of times back. We do it slowly, with the greatest amplitude of rotation. The movement involves not only the shoulders, but also the head and the entire spine to the coccyx. The movements alternate as follows: we tilt our head down, and we direct our shoulders towards each other. The spine takes the shape of an arc. But it doesn't have to be a slope. The shoulders gradually go down, the head is aligned. Now the shoulders are back, the head is gently tilted back, the spine arches forward. We perform the exercise 5 times, then the same amount in the opposite direction.

Exercise 5. Head straight, feet shoulder-width apart, push the tailbone forward. We fix the position of the lumbar spine. The hands, clenched into fists, are held at the lower back, in the region of the kidneys. We try to bring our elbows as close as possible. To do this, we perform several springy movements with our elbows towards each other. The spine bends forward. We carry out 5-6 times. Then we make the same forward movement, only now the knees are slightly bent, and, arching the spine, we pull our nose to the knees.

Exercise 6. The legs are wider than the shoulders, the elbows are apart, the hands are on the shoulders, we look straight ahead. Smoothly and consistently turn the head, shoulders, chest, stomach to the right. Thus, we twist the spine from the shoulders to the waist. In this position, we perform several springy movements, trying to increase the angle of rotation. Likewise - in the other direction. We carry out slowly, 5 times in each direction.

Starting position: kneeling.

Exercise 7. Lean forward until the chest touches the knees. Hands are extended forward, palms are on the floor (Fig. 13, a). In this position, we begin to turn the body to the right. In this case, the left hand moves and takes a position perpendicular to the body (Fig. 13, b). Likewise in the other direction. We carry out 5 times in each direction.

Exercise 8. We get down on all fours (fig. 14, a). Raise the left knee and pull it up to the forehead (fig. 14, b). Do the same with the other leg. We carry out 8 times with each leg.

Lumbosacral spine

As a result of working with this part of the spine, pain in sciatica, sciatica and other diseases is relieved. The exercises are also designed to improve the condition of the genitourinary system and reduce blood stagnation in the pelvic organs (sexuality is restored). In the presence of a hernia in the lumbosacral spine, all exercises should be performed very carefully and with a minimum amplitude.

Starting position: standing.

Exercise 1. The legs are shoulder-width apart, bent at the knees, the pelvis is forward, the upper body remains motionless. We keep our head straight. Pull the coccyx from the bottom up towards the head. We bend the spine with an arc. But make sure that there are no slopes. We alternate the emerging tension with slight relaxation. It is performed from 5 times, depending on your capabilities.

Exercise 2. Legs shoulder-width apart, slightly bent at the knees, pelvis - back. The upper body remains motionless. We look straight ahead. Slowly, we stretch our coccyx towards the back of the head, bending in the lower back. We do several springy movements, alternating tension with relaxation. We remove the resulting severity with exercise 1. Perform at least 5-6 repetitions.

Exercise 3. The legs are shoulder-width apart, slightly bent at the knees, the body is tilted forward at an angle of 45 degrees. Be sure to keep the spine straight. We stretch with the coccyx to the back of the head, bending in the lower back. Do not throw your head back. We do 5-6 of these movements. Then, without changing position, we transfer the body weight from one leg to the other several times. We remove the resulting heaviness with exercise 1.

Exercise 4. Legs shoulder-width apart, bent at the knees, straight body slightly tilted back. Keep your head straight. With the coccyx, we rush to the back of the head, while throwing the buttocks back, and the stomach going forward. In this position, we descend lower and lower, alternately transferring the weight of the body from one leg to the other. We repeat the exercise at least 5 times, then relieve tension with exercise 1.

Exercise 5. Head straight, feet shoulder-width apart. We perform circular movements with the hips 5-8 times in one direction, then the same amount in the other. The upper part of the body remains stationary.

Exercise 6. The body is straight, we move the hip to the right and forward, that is, we transfer the body weight to the right. We make several springy movements with the hip to the right, as if pushing it even further. Then we return to the starting position and stretch the left side. In this case, the left hand is extended vertically upward, the right hand is on the belt, the body is tilted to the right. After that, without changing the slope, we transfer the body weight to the left leg and stretch the left side even more. We work in the same way with the left hip and right side. We carry out 5 times.

Exercise 7. Feet shoulder-width apart, right arm directed vertically upward, left down. We stretch with the palm of our right hand to the ceiling. With each repetition, we stretch the spine more and more. We repeat 5-8 times. We do the same movements with the left hand.

Exercise 8. We relax the whole body. We consistently shake the muscles of the face, neck, arms, chest, abdomen, buttocks, thighs, legs. Then in reverse order. Imagine the puppy doing this after bathing.

Starting position: sitting on the floor.

Exercise 9. We put the right leg on the left thigh near the knee. Gently press the right knee and thigh to the floor, stretching the groin and lower back muscles (fig. 15). We repeat the exercise by changing the leg.

Starting position: lying on the floor.

Exercise 10. Grasping the right knee with both hands, we pull it to the chest (Fig. 16). We repeat the same with the other leg. We carry out 8 times with each leg.

Exercise 11. We bend our legs at the knees, the feet are on the floor. Slowly raise the buttocks as high as possible and, remaining in this position, count to 8 (Fig. 17). We repeat the exercise 10 times.

Exercises for the whole spine

These exercises are called twists. Do not forget that the axis for all movements in these complexes is the spine. Always keep your head in line with him. Do not hold your breath: tension - inhale, relaxation - exhale. Perform movements smoothly, slowly. Avoid pain. Try to distribute the load over the entire spine. When pain appears, we reduce the load.

Starting position: standing.

Exercise 1. The legs are wider than the shoulders, the knees are slightly bent, the hands are kept on the shoulder girdles. We begin a slow, consistent turn of the body to the right to failure. Head, shoulders, chest, abdomen, pelvis, hips, legs - everything except the feet. Then we add force, trying to turn even further. Then a slight relaxation and tension again. We make 2-3 such springy movements, then return to the original state and turn to the left. We repeat 5-6 times.

Exercise 2. The legs are wider than the shoulders, the body is tilted forward at an angle of 45 degrees, the spine is kept straight, the hands are on the shoulder girdles. We begin to slowly turn the body to the right to failure: head, neck, shoulders, chest, so that the elbow of the right hand "looks" up. We try to increase the angle of rotation with springy movements. We return to the starting position - standing and perform the exercise to the left. We repeat 5-6 times.

Exercise 3. Feet shoulder width apart. The back is straight, tilted back, the head is in line with the spine, the chin is directed to the chest, hands are on the shoulder girdles. We carry out similarly to the previous exercise. But when turning, the leading elbow rushes down, and the eyes look over the shoulder to the left heel. When performing the exercise to the left, we look, respectively, at the right heel.

Exercise 4. The legs are wider than the shoulders, the body is tilted to the right. The back is straight. The head is in line with the spine. The right elbow begins to move back and up. In this case, we look away to the right, the head, shoulders, chest turn around the axis of the spine and turn towards the ceiling. The chin is down. Then, without changing the position of the body, we begin to unwind to the left in the reverse order. In this case, the left elbow becomes the leading one and goes up, back and down. To return to the starting position, we turn the body to the right. Repeat 3-5 times.

Exercise 5. To perform the exercise correctly, in the previous exercise, everywhere change "right" to "left". Please be careful and attentive.

Preventive gymnastics for joints

Brushes

Starting position: standing.

Exercise 1. The arms are extended forward at shoulder level. We clench and unclench our fists (fig. 18). It is performed 8-10 times.

Exercise 2. Hands down. With each finger, in turn, we perform clicks (as if we were clicking someone on the forehead). It is performed 8-10 times with each hand.

Exercise 3. Hands down. Sequentially squeeze the fingers from the little finger to the thumb so that the tip of the finger touches the palm (Fig. 19). It is performed 8-10 times.

Exercise 4. The arms are extended forward parallel to the floor, palms down (fig. 20, a). Pull the fingertips towards us (Fig. 20, b, v). We do several of these springy movements, alternating tension and relaxation. Runs 10 times.

Exercise 5. The arms are extended forward parallel to the floor, the hands are also extended forward, palms facing the floor. We spread our palms to the sides of the little fingers (Fig. 21). We make 8-10 springy movements (small vibrations) with the hands to the little finger. Then we change the starting position. Now we reduce both palms to thumb and repeat the exercise.

Exercise 6. The arms are extended forward, the hands are clenched into fists (Fig. 22, a). We rotate the fists in a circle of maximum diameter, 10 times, first in one direction, then in the other direction (Fig. 22, b, c).

Exercise 7. Hands down. We turn our palms parallel to the floor, fingers forward (Fig. 23, a) and back (fig. 23, b).

Elbow joints

Exercise 7. Starting position: standing, keep your shoulders parallel to the floor, arms bent at the elbows, forearms hang freely. We perform rotational movements with the forearms around the elbow joints 10 times in both directions. Make sure that the shoulders do not move (fig. 24).

Shoulder joints

Starting position: standing.

Exercise 8. Hands down. The straightened right hand, freely lowered along the body, is rotated in the frontal plane in front of us 8-10 times, first clockwise, then counterclockwise (Fig. 25). Do the same with the left hand.

Exercise 9. Hands down, head straight. Pull the shoulders forward, towards each other (Fig. 26). It is performed 8-10 times.

Exercise 10. Now the same thing - back, so that the shoulder blades "run over" each other (Fig. 27).

Exercise 11. Hands down, head straight. Raise the shoulders up, trying to reach them to the ears (Fig. 28). It is performed 8-10 times.

Exercise 12. Hands down, head straight. We make circular movements with our shoulders forward. The amplitude of the rotations is maximum. It is performed 8-10 times, then we do the same in the opposite direction.

Exercise 13. Hands down, palms back. We turn our hands palms forward until they stop, as if we are screwing them into the floor. It is performed 8-10 times. Then we do the same in the opposite direction.

Exercise 14. This is a relaxation exercise. Shake hands, relax muscles. You can slowly walk around the room. When breathing is fully restored, continue the gymnastics.

Exercise 15. The hands are locked in front of the chest. The body is straight, the position is fixed. Only the head and shoulders move, everything else remains motionless. We turn the head and shoulders to the right, the right hand pulls the left towards itself (Fig. 29, a). Having reached the stop, we make two springy movements, trying to continue the movement. Then the same to the left, now the left hand pulls the right (Fig. 29, b). We carry out 8 times in each direction.

Feet

Starting position: standing.

Exercise 16. We keep our hands on the belt. We bend the right leg slightly at the knee, keep the foot suspended. Pulling the sock away from you (fig. 30, a), we make 2-3 springy movements, then we stretch forward with the heel, the toe towards ourselves (fig. 30, b). We carry out 8 times in each direction. Then we change legs and repeat the exercise.

Exercise 17. We keep our hands on the belt. Take the right leg to the side. Turn the foot inward (Fig. 31) and make 2-3 springy movements. We take the left leg to the side and do the same to the left. It is performed 8 - 10 times in each direction.

Exercise 18. We keep our hands on the belt. We bend the right leg slightly at the knee. Alternately, with each foot, slowly make circular movements, 8-10 times in each direction. The movements are as if we were drawing circles of the largest possible radius on the wall with our thumb. Pay attention to the fact that the leg remains motionless (fig. 32).

Knee joints

Starting position: standing.

Exercise 19. We keep our hands on the belt. We bend the right leg at the knee, the thigh is parallel to the floor, the lower leg is relaxed. We make rotational movements with the lower leg 8-10 times in each direction (clockwise and counterclockwise) (Fig. 33). Then we change legs and repeat the exercise.

Exercise 20. The legs are slightly wider than the shoulders. We rest our hands on the kneecaps. The back is straight, we look forward, we do not lower our head. Helping with our hands, we make movements with our knees, first 10 times inward, then the same amount outward (Fig. 34). At the end of each movement, the legs are fully extended.

Exercise 21. Legs together, palms on knees. We describe the circles with our knees, unbending them at the end of each movement (Fig. 35). Likewise - in the opposite direction. It is performed 8-10 times in each direction.

Exercise 22. Starting position - legs together, palms on knees. With two or three springy movements of the hands, we press on the kneecaps, trying to straighten the legs even better (Fig. 36). We look forward. It is performed 8-10 times.

Exercise 23. Starting position - legs together, hands, on the belt. Raise the right leg bent at the knee, the thigh parallel to the floor, the body is motionless (Fig. 37, a). We take the hip to the right to failure and make 2 springy movements, trying to take the hip even further (Fig. 37, b). Repeat 8-10 times, then do the same with the left foot.

Exercise 24. Legs together, hands, on the belt. Raise the right leg bent at the knee, the thigh parallel to the floor, the body is motionless. We move the hip to the right to the full and draw circles on the wall with the knee cap 8 times in each direction. Do the same with the left leg.

Exercise 25. Back straight, hands on the belt. We walk on straightened legs, first leaning on the entire foot, then on the heels, on the toes, on the inside of the feet, on the outside of the feet. Do not bend your knees.

* * *

After completing the complex, you should relax your muscles, shake your arms and legs, take a hot shower.

General developmental gymnastic exercises

For the muscles of the upper limbs

Starting position: standing.

Exercise 1. Heels together, toes apart, arms lowered along the torso (main stance). Hands through the sides up, return to the starting position.

Exercise 2. Hands to shoulders, hands clenched into fists. Alternate extension of the arms up.

Exercise 3. The right hand is raised up, the left is lowered. Change of hand position.

Exercise 4. The arms are bent at the elbows, the hands are at the shoulders. Circular motions elbows forward, then back.

Exercise 5. The arms are extended forward. Crossed arm movements - sideways extension.

Exercise 6. Legs apart - shoulder width apart. The arms are bent at the elbows in front of the chest, palms are straightened, fingers touch the shoulders. Abduction of the elbows to jerks back.

Exercise 7. The same as the 6th exercise, but with a turn of the body to the right and to the left.

Exercise 8. The arms are lowered along the body. Circular hand movements.

Exercise 9. Right leg in front, left leg behind. The arms are bent at the elbows, the hands are clenched into a fist, the left arm is in front, the right arm is behind. Alternate extension of arms - "Boxing".

Starting position: sitting.

Exercise 1. The arms are lowered along the body, the legs are straightened and spaced apart to an angle of 30–40 degrees. Hands through the sides up, return to the starting position.

Exercise 2. The same exercise, but clap your hands over your head.

Exercise 3. Hands behind the head. Straightening the arms to the sides, up, bend in the chest. Return to original position.

Exercise 4. Hands on the belt - take your elbows back, bend over, return to the starting position.

Starting position: lying down.

Exercise 1. Lying on his stomach, hands at the shoulders, elbows pressed to the body. We raise our head and chest, make movements with our hands that imitate swimming in the breaststroke style: straightening the arms up, taking them to the sides, to shoulder level, bending at the elbows, bringing the hands to the shoulders.

Exercise 2. Hands in front of the chest, palms on the floor. Extension of the arms at the elbows, raising the head and shoulders, returning to the starting position.

Exercise 3. Lying on your back, arms extended forward in front of your chest. Leaving the arms to the sides and crossing them.

Exercise 4. The right arm is extended upward until it touches the floor, the left is along the body. Change of hand position.

For the muscles of the lower extremities

Starting position: standing.

Exercise 1. Hands on the belt. Alternately raising the knees with the heel off the floor.

Exercise 2. Squats with the transfer of straightened arms forward, return to the starting position.

Exercise 3. Hands along the body. Hands to the sides, right leg to the side. Return to original position. Hands to the sides, left leg to the side. Return to original position.

Starting position: sitting.

Exercise 1. The legs are straightened, the feet are extended, the arms are in the back support. Breeding and crossing straight legs - "scissors".

Exercise 2. Sitting on a chair, legs are bent at the knees. Walking in place with high knees.

Starting position: lying down.

Exercise 1."Bike". Lying on your back, alternate flexion and extension of the legs in the air with the knees pulled up to the stomach.

Exercise 2. Bend both knees, straighten them forward and up at an angle of 45 degrees, slowly lower them.

Exercise 3. Lying on your stomach. Alternate abduction of straightened legs back and up.

For the muscles of the trunk

Starting position: standing.

Exercise 1. Hands on the belt. Tilting the body forward and returning to the starting position.

Exercise 2. Hands on the belt. Back bending of the trunk.

Exercise 3. Lateral torso bends.

Exercise 4. Turning the body to the sides with a return to the starting position.

Exercise 5. Circular movements of the body: tilt forward, right, backward, left, return to the starting position.

Starting position: sitting.

Exercise 1. Sitting on a chair, knees bent, feet on the floor, hands on the waist. Turns the torso to the right and left with the straightening of the corresponding arm.

Exercise 2. Straighten your legs, keeping them straightened in weight, spread them to the sides, close them, lower them.

Exercise 3. Lateral torso bends.

Exercise 4. Hands resting behind. Raise the pelvis, straighten the knees so that the straightened body rests on the feet and hands, return to the starting position.

Starting position: lying on your back.

Exercise 1. Arms are extended above the head upwards. Simultaneously with the swing of the arms, move to a sitting position, arms forward. Bending the torso forward, touching the tips of the fingers, the tips of the toes.

Exercise 2. Arms bent at the elbows, support on the elbows, legs bent at the knees, support on the feet. Raising the pelvis - exercise "bridge". Return to original position.

Starting position: lying on your stomach.

Exercise 1. Alternate abduction of straight legs back.

Exercise 2. Arms straight up, raise your head and arms while raising your straightened legs. Hold in this position for a few seconds.

Strength exercises

Exercise 1. Starting position: lying on your back, the toes of the straightened legs are hooked under the gymnastic bench, the last bar of the gymnastic wall, or otherwise fixed. Slow transition to the "sitting" position and return to the starting position.

Exercise 2. Starting position: lying on your back, hands along the body, between the ankles of the legs, a ball (or a pillow) is clamped. Raising the straightened legs forward up to an angle of 45-50 degrees, holding the ball with your feet. Return to original position.

Exercise 3. Starting position: standing with dumbbells weighing 1–3 kg (a little more is possible), arms along the body. Abduction of hands to the sides and up, return to the starting position.

Corrective exercises

Exercise 1. Starting position: lying on your stomach. The arms are bent at the elbows, the hands are under the chin. Raise your head and shoulders while lifting the hands from the support, hold in this position for 10-15 seconds, return to the starting position.

Exercise 2. Starting position: lying on your back, right arm raised up, left along the body. Raise your straight right leg and take it to the side.

Balance exercises

Exercise 1. Starting position: standing on all fours. Raise your right hand up, take your straight left leg back, keeping in support on the left hand and right knee. Return to starting position; do the same, but with the left hand and right foot.

Exercise 2. Walking around the room with a bag (filled with sand) on your head, changing the direction of walking, pace, stride length, without dropping the bag.

Relaxation exercises

Exercise 1... Starting position: standing. Raise your arms up, relax your hands, relaxing your forearms, shoulders, drop your arms down along the body; slightly tilting your head and shoulders forward, shake your relaxed arms.

Exercise 2. Starting position: standing, feet shoulder-width apart. Transferring the weight of the body to the right leg, lift, shake and relax the left. Do the same with the right foot.

Exercise 3. Starting position: lying on your back, arms along the body. Bend your arms at the elbows with support on them, bend your knees with support on your feet. Relax and drop the left arm, relax and drop the right arm, relax and straighten the left leg at the knee, relax and straighten the right leg at the knee. Close your eyes, relax completely.

Stretching exercises

Starting position: standing.

Exercise 1. Legs spread wider than shoulders, hands on a belt. Tilt of the body to the left with a swing of the right hand to the side, up and to the left. The same to the right.

Exercise 2. In the hands lowered along the body, we hold gymnastic clubs (or we hold light dumbbells by one end). Raise the right hand with the club forward and upward, change the position of the hands.

Exercise 3. Holding on to the back of the chair, we swing the right (left) leg back and forth with increasing amplitude.

Breathing exercises

Exercise 1. Starting position: standing. Raise your arms through the sides - inhale, return to the starting position - exhale.

Exercise 2. Starting position: standing, legs apart wider than shoulders, hands on the belt. Taking your arms to the sides and up, bend in your chest - inhale, leaning forward and moving your elbows forward - an extended exhalation. Return to starting position - pause.

Exercise 3. Starting position: lying on your back, one hand on the chest, the other on the stomach. Take a deep breath (the hands are lifted together with the chest and abdomen). Exhale deeply (the hands are lowered).