Other unpleasant consequences that not only reduce the quality of life, become the cause of impaired mobility.

Exercises to strengthen the knee joints form the basis of the rehabilitation program for a patient who has suffered an injury, as a result of which the mobility of his limb has been impaired. Special exercises to strengthen the knee joint will help to fully restore motor functions and return a person to their old life.

Before we consider in detail how to strengthen the knee joints and ligaments, here are the main causes and signs of such lesions.

Causes of knee problems

The most common reasons are:

1. Excess weight, in which a large physical load is regularly exerted on the joints, leading to rapid wear of the cartilaginous tissue.
2. Passive lifestyle.
3. Poor diet... Articular elements do not receive enough of the required nutrients, and this leads to the development of a number of degenerative diseases, weakens cartilage, bone tissue.
4. Heavy loads on the knees that athletes have. Often knee joints are injured, fractured, after a fall.
5. Metabolic disease.
6. Severe hypothermia, as the cause of the onset of a long one.
7. Various hormonal disruptions.
8. Bad habits.
9. Individual genetic predisposition.
10. Birth defects structure, weakening of the ligamentous apparatus.

Even a minor injury after a while can easily impair the mobility of the limb, lead to the progression of dangerous inflammatory diseases... Such defeats cannot be ignored.

Symptoms

Typical symptoms:

• the appearance of a crunch during movement;
• burning sensation and limbs, physical exertion;
• increased body temperature;
• impaired mobility;
• swelling, redness of the knee joint;
• deterioration of blood circulation, metabolism;
• integrity violation bone tissue and cartilage;
• congestion.

For knee pain? If you suspect a joint injury, a person is advised to immediately contact an experienced traumatologist. The patient may require examination and consultation with an orthopedist, rheumatologist, endocrinologist, surgeon.

When to strengthen your knees

Ways to strengthen the ligaments of the knee joint is determined by the root cause of the lesion. Often, such problems arise with a weak ligamentous apparatus, when any injury or careless movement provokes serious damage and that will require long-term treatment.

The most common consequences of weak ligaments for which strengthening exercises are recommended are:

• bone fracture;
• occurrence, high propensity to;
• general instability in the work of the joint.

1. During the recovery period after removing the plaster.
2. With inflammatory and degenerative lesions (, bursitis, arthritis).
3. , or a bruise.
4. Excess weight.
5. Long-term physical exercise on the joint, accompanied by pain syndrome (flexion / extension, and others).
6. Lack of necessary tension on the knee joint.

To increase the effectiveness of these trainings, you can supplement them by changing your lifestyle.

Training efficiency

• improved blood circulation;
• normalization of metabolism;
• improved mobility;
• strengthening the ligamentous apparatus of the legs;
• prevention of further injury;
• restoration of the function of the affected joint;
• deceleration of destruction, etc.

1. Exercises to strengthen the ligaments of the knee joint can be performed only after the permission of the doctor. It is undesirable to engage in uncontrolled physical activity, especially if a person already suffers from joint diseases, or if the recovery period after an injury has not yet been completed.
2. Do not perform strengthening exercises if you have severe pain, high body temperature, edema, or an active inflammatory process. Only after the permission of the doctor, such gymnastics should be performed by pregnant women and people after surgery.
3. Only regular training will allow you to achieve noticeable improvements in the condition of the ligaments. It is recommended to do the exercises daily for 15-20 minutes. This will be enough to achieve stable improvements after a month of training.
4. Exercise should be supplemented with restorative physical activity. Walking and swimming are preferred.
5. All movements during training should be smooth, without sudden jerks and overstrain of the legs. If there is a crunch or soreness, it is better to postpone the lesson until the next day.
6. You need to start training with pre-warming up the muscles. This will improve blood circulation, protect against injury.
7. To improve blood circulation, the knee joints are allowed to be rewound with a special elastic bandage... With regular use, it will relieve spasms, reduce soreness in the leg. It is especially effective to use it in case of an injury.
8. As an aid to exercise, a person may need children's ball small diameter. It should be light, medium hard. You need to prepare a fitness mat to exercise at home in your free time.

All exercises for strengthening the ligaments of the knee are divided into two groups: workouts for developing the leg and exercises for strengthening the ligaments. To achieve the maximum recovery effect, it is recommended to practice both sets of exercises.

Best Exercises

1. Become straight, raise your leg up. Bend her at the knee as much as possible. Slowly straighten your leg, pulling the toe towards you, so that the muscles of the calf tighten. Repeat the exercise at least ten times.
2. From the same position, draw a circle in the air with a toe in one direction, then in the second. The main mobility should be localized in the knee, while the ankle does not need to be used. Repeat the exercise five times in each direction. Exercise with the right and left legs.
3. Stand near the bed, put your feet shoulder-width apart. Lean on one leg, stand on your toes. Bend and unbend the other leg in the air. Repeat ten times.
4. Stand on a pillow and keep your balance for a few minutes. This will allow you to engage your leg muscles and strengthen them. Gradually, you should complicate the exercise using two pillows.
5. Lean on one leg, close your eyes with your palms. Maintain balance. Repeat with support on the other leg.
6. Sit on the mat, put your outstretched legs together. Pull the socks towards you / away from you.
7. Sitting on a rug, place a ball under your knee. Press on it with your foot, bend / unbend the knee twenty times.
8. Perform the exercise "bicycle" with two legs at once.
9. Lie down and embrace bent knees hands. Pull them to the stomach.
10. Bend your knees. Sit in a yoga pose, throw one leg over the other. Press on your knees with your hands.
11. Take a rope and jump. At first, you need to do this slowly in order to learn how to jump well. Movement is allowed to be accelerated. The main thing is to land on legs bent at the knees.

During workouts, you should not turn your feet so that your knees are turned outward. This leads to stretching or tearing of the cruciate ligaments that hold the knee joint.

To reduce the risk of developing knee problems, to improve their condition even in the presence of lesions of these joints, a person needs to adhere to the following recommendations of specialists:

1. Engage in regular outdoor activities that will strengthen all the muscles in the body. For this the best choice yoga will become, as it improves the condition of the ligaments and strengthens the muscles. Cycling and walking can help you keep fit. It is better to refuse strong loads on the joints.
2. Enrich your menu with anti-inflammatory foods such as fish, olive oil, apples and avocados. The diet requires lean meat, liver, herbs, vegetables and dairy products.
3. Refuse to carry and lift weights.
4. Get enough vitamin E. It is found in peanuts, mangoes, and spinach. Additionally, it can be obtained from vitamin E capsules sold in pharmacies.
5. For prevention, it is advisable to introduce more calcium-containing foods into the diet. They are rich in cheese, yogurt, almonds and goat's milk.
6. Reduce stress on your knees. It is especially important not to move on your knees when you are overweight.
7. Avoid severe hypothermia.
8. Timely treat those diseases that can give an impetus to the development of knee pathologies.
9. Wear comfortable orthopedic shoes that will relieve stress on the joints of the legs.

1. In the course of performing the exercises following the warm-up, the athlete's joints wear out to a lesser extent - accordingly, "sports longevity" is prolonged. For professional athletes, as well as for amateurs, who are engaged to maintain a general physical health, this is an important point.
2. A full joint warm-up reduces the risk of injury during the here and now session. Accordingly, the likelihood of falling out of training process... This is especially true for the pros in preparation for various competitions.
3. In preheated muscles, biochemical processes are more active, due to which the muscles are able to show a higher power potential. Efficiency sports activities increases by an order of magnitude.
4. The neuromuscular connection (or, in a simple way, the connection between the brain and muscles) becomes stronger and better due to the use of more motor units, if a non-specific warm-up is carried out before the main activity. Plus, due to the same phenomenon, intermuscular coordination improves, that is, the ability of muscles to "interact" with each other, while straining (or relaxing) to increase the energy efficiency of the effort.

@ dusanpetkovic1 - adobe.stock.com

Kneading the joints

Now let's move on to practical recommendations for performing a full articular warm-up. For a more complete understanding of what we have to do, we recall that a joint warm-up before training should affect all the joints of our body. In this case, we use all the muscles, thereby receiving all the benefits of this type of warm-up, which we talked about above.

Starting position

Optimal starting position during the warm-up it looks like this: standing, feet shoulder-width apart, arms either hang freely along the body, or are fixed on the belt. The body is relaxed. We breathe in our belly.

@ Maksim Šmeljov - adobe.stock.com

Top down

The sequence of working out the body is important. The most commonly used sequence is from top to bottom. Thus, we have a certain order of performing movements: neck-shoulders-elbows-hands-lumbar spine-hip joints-knee joints-ankles. The options are:

• If you warm up before wrestling, special attention should be paid to the cervical spine and the joints of the upper shoulder girdle.

• Before "shock" training - hand joints and metacarpophalangeal joints (boxing); shins, ankles, toes (taekwondo).

• The shoulder and hip joints require increased attention when warming up in weightlifting, powerlifting, etc.

The basic principle is to warm up all joints, but focus on the most vulnerable or on the most stressed.

From large to small

From the point of view of physiology, the most logical thing would be to warm up first the large joints, then move on to smaller ones - this is due to lymph and hemodynamics: in order to remove "stagnant" venous blood and lymph from a small joint, it is necessary to release the corresponding lymphatic and hemodynamic collectors of a larger diameter, and they are located near the larger joints of the body. According to the laws of physiology, the closer the collector is to the midline of the body (and to the heart), the larger it is. Thus, in addition to the other advantages listed above from the articular warm-up, we get another one - facilitating the work of the heart muscle.

Other rules

All movements you make should be smooth - only in this case, you effectively use the muscles surrounding the joint being worked out. In addition, harsh movements applied to unheated ligaments (and to tendons as well) can in themselves cause injury.

Breathing should be calm, deep and continuous. There is no need to strain, hold your breath, exhale sharply, screaming, at least during joint warm-up. This is completely impractical. Your breathing rhythm should accelerate naturally, in sync with some acceleration in your heart rate.

You can visually see how a full joint warm-up is carried out before training, in the video:

Joint warm-up programs

Today, the Internet is literally full of different variations of joint warm-ups. Almost every more or less popular trainer or doctor has some of his favorite options and methods for developing joints before training. The warm-up kung fu project developed by the club of the same name, the joint warm-up of Norbekov, the joint warm-up "Radabor" are well known. From each of these complexes, you can take some exercises that might be useful to you.

The Chinese joint gymnastics... Regarding this type of warm-up, it should be said that it is an independent type of physical activity. There are many different Chinese practices of this direction, and they are undoubtedly useful for the health of the body.

All of these practices are good, but optimal options articular warm-up for those involved in crossfit and fitness, we consider the two complexes described below. This is the so-called "boxing" warm-up and warm-up mixed styles martial arts. We invite you to familiarize yourself with them, after which you can decide for yourself what suits you best. It is possible that you will not be satisfied with any of the proposed options. In this case, we suggest that you, using the rules set out in the article, choose your own set of exercises that will be comfortable for you.

Standard exercises

A selection basic exercises for joint warm-up. Traditionally, we make them from top to bottom.

"Boxing warm-up"

1. Jogging at an easy pace - 3-5 minutes.
2. The starting position is the same, but now rotate the shoulder joints back and forth.
3. Next, go to rotation in the elbow joints back and forth.
4. This is followed by forward and backward tilts in the lower back; then turns the body back and forth due to a twisting movement in the lumbar spine. Here, inclinations are performed with the hand touching the toe of the opposite leg.
5. Rotate the pelvis horizontally to the left and right.
6. Make rotations in knee joints- first in both at the same time, then - with each knee separately.
7. Rotate your ankles.
8. Finish the warm-up with a complex movement. This should be an opposite movement from toe to heel with simultaneous flexion and extension of the knee and hip joints. In this case, the elbows are lowered, there is an alternate mutual rubbing of the hand, metacarpophalangeal joints, joint thumb(most commonly injured areas).

Mixed martial arts warm-up

1. Jogging at an easy pace for 3-5 minutes.
2. Starting position: standing, feet shoulder-width apart. Perform a set of movements in cervical spine spine: flexion-extension, head tilt left-right, head rotation left-right.
3. The starting position is the same. Rotate the shoulder joints back and forth, and then make circular hand swings with a large amplitude back and forth.
4. Next, work on the elbow joints - rotate them back and forth.
5. Switch to lumbar: make 10 tilts back and forth and then do the same twisting of the body in both directions. Make diagonal bends with your hand touching the toe of the opposite leg.
6. Switch to circular rotations pelvis, first in one direction, then in the other.
7. To develop the joints of the legs, swing the straightened leg forward, backward and to the side; rotation in the hip joint outward and inward.
8. Make rotations in the knee joints: first in both at the same time, then separately.
9. Move on to rotational movements in the ankles.
10. Change the starting position: sitting with one leg extended forward, heel on the floor, toes pointing up. The second leg is bent at the knee joint, the heel lies in the groin. In this position, bend to the side of the extended leg, trying to touch the toes with your fingers. Next, change the position of the legs and repeat the bends to the other side.
11. The starting position is also sitting, only the legs are spread as wide as possible, the knee joints are straightened. Make alternate inclinations to each of the legs, then between them, trying to bring your chest as close as possible to the floor.
12. Starting position: sitting, one leg laid to the side and lying on the floor. The second leg is bent at the knee joint, the heel touches outer surface eponymous gluteus muscle... Fix this position for several tens of seconds.
13. Starting position: sitting on the floor, knees bent, the pelvis is between the heels. Helping yourself with your hands, try to pull your body back and (ideally) get into a lying position.
14. At the end, perform a complex movement: an opposite movement from toe to heel with simultaneous flexion and extension of the knee and hip joints. In this case, the elbows are lowered, there is an alternate mutual rubbing of the hand, metacarpophalangeal joints, the joint of the thumb, both on the hands and on the legs. The phalanx should literally be punched by the oncoming movement of the foot with the floor.

The development of many pathologies of the joints occurs due to physical inactivity. The modern lifestyle of a person often takes place in sitting position, all movements are carried out by subway, car and there is simply no load on the limbs. For this reason, a gymnast for joints is very important for strengthening them, maintaining mobility, and preventing the development of pathologies. Physiotherapy exercises are indicated in the treatment of arthrosis, gout, osteochondrosis and other types of arthritis.

What is joint gymnastics

The main task of exercise therapy is to restore joints, it is necessary for rehabilitation, therapy of various pathologies of the musculoskeletal system. At correct execution complex exercise a person can significantly improve the metabolism in the affected joints, blood flow, flexibility of the joint, strengthen muscles. Charging for joints is not always used for treatment, it can be used for preventive purposes if there are prerequisites for the development of rheumatism, osteochondrosis, arthrosis, arthritis.

To obtain the desired result, it is very important to perform exercise therapy for joint diseases in compliance with the rules, adhering to the doctor's recommendations. Maximum effect will be achieved with the simultaneous combination of physical education with water treatments, proper nutrition. So that gymnastics has therapeutic effect, it is recommended to observe the following rules:

• you need to drink more clean drinking water per day;
• do not eat before charging (2 hours) and after it for 1 hour;
• maintain deep, calm breathing during gymnastics;
• take time to warm up before exercise therapy, at least 5 minutes;
• after completing the exercise, you need to take a warm shower, rub the diseased joints with a hard dry towel and knead, perform a massage yourself using a warming, anti-inflammatory cream.

Joint exercises

Regular physical activity helps a person stay energetic, fit, agile, increases endurance and flexibility. Exercise for joint pain will stop and prevent the continuation of the development of degenerative processes, which, as a result, can significantly worsen the quality of life. The aim of the classes is to develop, increase the mobility of the joints. Remedial gymnastics is suitable for people of any age and with different sports training.

Feet

The lower limbs have several joints that are exposed different types arthritis. Without the required number of walks and jogging, the joints of the body lose their elasticity and flexibility. Exercise will help avoid pathological changes. Here are some options for the ankle and hip joints:

1. Sit on a chair, the heel of the foot rests on the floor, move back and forth with the foot, repeat 10 times.
2. The position is the same, the heel is firmly on the floor, rotate in both directions with the foot. Repeat until slight fatigue appears.
3. For hip joint exercise on a stationary bike is suitable.
4. Stand against the wall, rest your hands on it, perform a light swing with your leg forward. Repeat each 10 times.
5. The position is the same as you exercise above, perform a swing of the leg to the side.
6. Then, in the same position, swing your leg back.

To work out the elbow joints

Extension and flexion exercises, outward and inward turns of the forearm are well suited to effectively work this joint. You can use the following movements:

1. Stand straight, arms bent at the elbow, with maximum speed bring it to the shoulder. Can be performed alternately or simultaneously with two limbs.
2. Perform push-ups from an upright surface while standing. Any direction of the elbows (downward or outward).
3. Sitting or standing, bend your elbows, do circular motions forearm. In this case, the shoulders should not move.

Brushes

Develops the wrist joint in two directions, for this it is necessary to perform movements for flexion and extension, abduction back and forth. Variants remedial gymnastics for brushes:

1. Relax the muscles of the arms as much as possible, open the hand, perform a movement in the wrist joint towards the forearm, then in the opposite direction. Repeat 5 times with each hand.
2. Clench the hand into a fist, relax the muscles of the arm, perform a circular motion counterclockwise and counterclockwise.

To work out the shoulder joints

This part of the arm hurts, as a rule, after temporary severe overloads or with pathologies of the musculoskeletal system. In any of these cases, you need to perform therapeutic exercises, which includes the following exercises:

• rotational movements of the hands;
• straighten your arm and swing up and down;
• raising, lowering the shoulders, circular movements with them;
• reduction of the shoulders towards the chest and abduction to the shoulder blades.

For knee joints

This joint is one of the most vulnerable in the human body, most often it suffers from arthritis. It is important to diagnose and start treating the knee joint in a timely manner, because complications could develop, including limitation of mobility, if the condition was complicated. Exercise is good for preventing joint pain. It is better to work out the joint by lying on your back or lying on your side. The main Exercise therapy exercises the following:

• perform the "bicycle" movement, lying on your back, raise your legs and imagine that you are pedaling;
• lie on your back, pull your arms well above your head, and your legs as low as possible;
• while sitting on a chair, perform alternate extension and flexion of the knee;
• pull the toe of the straightened leg away from you and towards you;
• bend your legs at the knees, put your palms on the kneecaps, perform circular movements with your joints outward and inward.

Joint gymnastics Norbekov

This is a renowned author who suggests special exercises for different parts body. Therapeutic exercises for joints are combined with a special psychological attitude, therefore, the patient needs to work with his inner state. Exercise therapy from Norbekov is well suited for patients diagnosed with arthritis or arthrosis. It should be performed every day until the blood circulation in the tissues and the state of the joints of the body are normalized. The author suggests exercises for each joint.

For legs

1. Stand straight, raise one leg 90 degrees and hold it at that angle, then bend at the knee. Perform a springy motion, directing the toe towards the floor, then towards yourself.
2. Rotate the knee joint while squatting down.
3. Spread your legs shoulder-width apart, raise your right one and bend your knee. Move your leg to the right with a light, springy movement.

For hands

1. Stretch your arms out in front of you, slowly squeeze and unclench your fingers, trying to take them as far away from the palm as possible. Repeat 10-15 times.

1. Rotate each finger in turn counterclockwise and clockwise.
2. Stretch your arms straight out in front of you, palms facing the floor. Then slowly move your hands up so that your fingers are looking at each other. Repeat the same in the opposite direction.
3. Spread your arms on different sides, perform rotational movements in elbow joint in different directions.
4. Stand up straight, do not slouch, lower your arms along the body, your gaze is directed forward. Perform rotational movements outward, then inward, try to bring the shoulder blades as much as possible.
5. Spread your legs shoulder-width apart, grab your left elbow right hand and pull it by the head. When performing the exercise, only the arms should work, the body should remain motionless.

Joint gymnastics Bubnovsky

This doctor is known for having developed the method of kinesitherapy - a form of medical gymnastics. The author checked all exercises on himself. The complex of gymnastics for the joints is selected so as not to pose a threat to the patient's health, to help in rehabilitation, people suffering from rheumatic pathologies who have undergone surgery on cartilage, injuries. You cannot use gymnastics from Dr. Bubnovsky if there are malignant tumors, pre-infarction conditions, hemorrhages. The complex is in progress different provisions body.

On the side

Stretch your legs forward in line with your buttocks, head, chest. Rest your free hands with the elbow on the floor, apply wide ointments with your foot sideways 10 times. Then take her away from the line, pull her foot away from you thumb... Bend your knee again and turn your heel toward the ceiling. Return to the starting position, connect the elbow to the knee from above, gently but strongly separate them, pulling the latter to the chest. This is a good gymnastics option for the hip joint.

On the back

Lie on the floor, rest your elbows on it, stretch your legs along the surface. Spread them to the sides as wide as possible, bending alternately bring opposite elbows to them in turn. Repeat the movement for each side. If necessary, you can raise and lower the body. After a few weeks, you can complicate the task - do not touch bent legs elbows, and only the head and shoulder blades can come off the floor.

On the belly

Perform the "angel" figure horizontally on the floor, spreading your legs and arms slightly wider than your shoulders to the sides. Bring your knee to your chest and return to the starting position. Rest your elbows on the floor and stretch as much as possible in a straight line, the tailbone should be pressed against the surface. Then do the scissors exercise.

Preventive gymnastics

All of the above options physiotherapy exercises can be used as prevention of arthritis. They do not create a specific load on the body and cannot cause complications, unpleasant consequences or provoke the development of pathology. Any daily workout of the joints using the methods described above will prevent the development of pathologies, improve joint mobility, and blood flow to them.

Gymnastics for joints: a set of therapeutic exercises

Move more

Beware of being overweight

Being overweight serves as a signal that you are eating a lot of fatty foods that clog blood vessels with cholesterol. As a result, around the heart and others internal organs appear body fat- and the functions of these organs are violated.

At overweight it is necessary to increase physical activity and reduce the amount of food consumed.

Bragg believes that the best form of exercise is fast walk as it uses a significant portion of the muscles. To keep your heart in order, you need to walk several kilometers every day. Even if you are doing some other exercise, walking should be mandatory. When you cannot walk, walk indoors - in the corridor, on the balcony, where there is more fresh air.

When walking, keep naturally: the head is raised high, the chest is deployed, the stomach is pulled in, the body sways in time with the steps, the arms move freely from the very shoulders, breathing is deep. It is very important that while walking you have good mood... Admire the world around you or think of something good. This is necessary to get rid of nervous tension. Take Bragg's example and say to yourself at every step: "Health ... strength ... youth ... energy."

Jogging can be done instead of or in addition to walking. Daily running serves to prevent cardiovascular diseases, helps to get rid of heart attacks, increases endurance and resistance to diseases, and improves overall well-being. If, for some reason, you cannot run outside, jog on a spot in the hallway or on the balcony where there is more air.

The ideal workout option is to alternate between running and walking. If you have never trained before, run 50-100 meters to begin with, and then walk this distance three times. Walk quickly, breathing deeply, holding your head high, turning your shoulders, swinging your arms. Deep breathing is very important. Remember, the goal of your workouts is to give your heart more oxygen.

Jog or walk for 20-30 minutes daily. If you don't know where to start, take Bragg as an example. He begins his daily training with a 100-meter run, then walks this distance at a brisk pace. After the warm-up, he runs 200, 300 and 400 m, and then runs the distance that he ran. With this kind of training, the heart is not overloaded and is saturated with oxygen in sufficient quantities.

You need to do exercises every day. It will take very little time - only 15–20 minutes for the entire complex. If you are sedentary or, for example, standing up, exercise 2-3 times a day. Sick and weakened people should begin exercises slowly and carefully, gradually increasing the pace and number of movements. How more exercise you do, the better your blood circulation will be, and therefore, the stronger your heart will be.

Exercise 1. "Windmill"

Stand up straight, legs together, chest open, abdomen pulled in, head up, arms down freely. Rotate your arms forward ‑ up ‑ backward, gradually increasing the rotation speed to the maximum possible. Then rotate your arms in the opposite direction. In the first days, do 10 circles in each direction, and in the following days, increase their number to 50.

Exercise 2. Improving blood circulation in the arms and upper body

This exercise is done when you need to improve blood circulation in the arms and upper body. Therefore, it is especially recommended for people living in cold climates.

I. p. Is the same as in the previous exercise, but the arms are raised to shoulder level and spread apart. Hit your left shoulder with your right hand and your right with your left. Hands are crossed alternately: first the right over the left, then the left over the right. After hitting the shoulders, take your hands back into the I. p., Pushing the chest forward. The exercise is done very energetically. In the first days, do it 10 times, over time, increase the number of movements up to 50 times.

Exercise 3. Improving blood circulation in the legs

Stand up straight, feet shoulder-width apart, arms down. Lift up right leg to a height of approximately 20 cm and make sharp short tremors forward. In this case, the leg should fluctuate from heel to toe. Then switch legs. The exercise must be done very vigorously: this will promote better blood circulation in the thighs, legs, and feet.

Exercise 4. Improving blood circulation in the hands and fingers

I. p. Is the same as in exercise 1. Raise your arms in front of you, move your chest forward and strongly shake your relaxed hands.

Do 15 vigorous shakes with both hands at the same time. Then firmly clench your hands into a fist 15 times, each time unclenching and spreading your fingers as far as possible.

NOTE!

It is very important that the hands are relaxed.

Exercise 5. Improving blood circulation in the head

Stand straight with feet shoulder-width apart. Lean forward as low as possible. The arms hang loose and relaxed, almost touching the floor. In this position, shake your head left and right and back and forth. In the first days, do the exercise 5-7 times, after a while, start gradually increasing the number of movements.

Learn how to improve blood circulation in the brain and how to train the capillaries to relieve spasms of the cerebral vessels.

The content of the article:

Vascular dystonia or impaired blood flow can be genetic, but most often this problem occurs due to an improper lifestyle. Excessive nutrition, smoking, drinking large quantities of alcohol, lack of physical activity are the main reasons for narrowing the lumen of blood vessels and increasing blood pressure. To normalize blood flow, not only medications can be effective, but also special exercises to improve blood circulation.

Exercises for training capillaries

Thanks to small vessels, which are called capillaries, each cell of our body receives the necessary nutrients and is freed from waste products. Scientists have found that the total length of the capillaries in our body is more than 60 thousand kilometers.

If narrowed vessels appear on the path of blood flow, then metabolites cannot be removed from the cells and this becomes the main reason for the development of various ailments. Japanese scientist Katsuzo Nishi studied the human circulatory system for a long time and created a whole system of exercises to improve blood circulation.

Most in a simple way to normalize blood flow is an exercise such as vibration. It should be done right after waking up and you don't even have to get out of bed to do this. Just lift your limbs up and shake them for two minutes. These movements should be frequent and small in amplitude. As a result, the capillaries undergo vibration massage, and the redistribution of the lymphatic fluid takes place, cleansing the body of toxins.

The second simplest exercise for improving blood circulation in the system of the Japanese scientist was called " gold fish". Remaining in bed in the morning, put your hands under your head in the region of the fourth vertebra, pull your legs towards you. After that, tense your whole body and begin to perform vibrating movements, imitating the fish. This movement not only improves blood flow, but also increases the tone of the nerve fibers located in the spinal column. This simple gymnastics for blood vessels should be regular and exercise is necessary in the morning and evening.

Exercises to improve cerebral circulation

Among the main reasons for the appearance of cerebrovascular spasms, scientists distinguish vascular dystonia and blood flow disorders. The symptoms of this ailment are known to many people:

• persistent headaches and changes in blood pressure;
• impaired speech and coordination;
• tinnitus;
• increased fatigue and a drop in performance.

Spasms of blood vessels in the brain can appear due to stress, changes in atmospheric pressure or chronic diseases spinal column... To minimize the risks of developing vascular spasms, a person must strengthen blood vessels. To do this, doctors recommend switching to proper nutrition, follow the daily regimen, perform specially designed exercises to improve blood circulation and use medicinal plants.

To improve blood flow in the brain during morning exercises it is necessary to perform several special movements, for example, bends to the sides, head turns, somersaults, coups. If at this moment you begin to experience discomfort, then the gymnastics must be interrupted.

Now we will look at a simple set of exercises that will help you normalize blood flow in the brain:

1. Take a standing position with your feet at the level of your shoulder joints. Begin to perform head rotations clockwise and backward. The duration of the exercise is two minutes.
2. Without changing the starting position, raise your hands up and interlace your fingers. Begin to bend forward by doing 8 reps.
3. From a standing position, swing your legs to the sides.
4. This exercise is similar to the previous one, but it is necessary to bend the knee joints.
5. Take a supine position with your limbs extended along your body. Without bending your knee joints, raise your legs as high as possible, and support your lower back with your hands. The "Birch" stand should be held by you for five minutes.

Exercises to improve circulation in the legs

A person pays for his ability to walk upright by a high load on the veins of the legs. If the blood vessels lower limbs weak, blood stasis and subsequent serious vein problems are possible. To avoid this, you need to walk. There are very effective exercise to improve blood circulation in the legs, which should ideally be performed in water.

If you have the opportunity, start visiting the pool. Otherwise, you can simply pour plenty of cool water on your feet. As a result, the blood vessels are stimulated, and they begin to actively expand and contract. The tone of the walls of the veins increases, and they become more elastic. Here is a simple set of movements to keep your veins in good condition:

1. Take a standing position with your feet at the level of your shoulder joints. From this starting position, bend forward, trying to reach the ground with your fingers. Make sure that your legs do not bend at the knee joints during the exercise.
2. Sit on the ground with your legs as wide as possible. At the same time, hands should be at the level chest... Bend forward, reaching for the ground with folded hands. At the same time, the legs should not bend, and after every 8-10 repetitions, rest for 60 seconds.
3. Stand on your knee joints and stretching your arms out to the sides, begin to walk on your knees in different directions. If you are very tired, lie on the ground and rest.

Jogging has a positive effect on the vessels of the legs. It is important not to overload the body by correctly dosing the intensity and duration of your runs. In this case, the benefits will be very large. However, there are several contraindications to such training:

• eating food before class;
• hum or noise in the ears;
• feeling of weakness in the legs;
• low blood pressure.

If during the run you feel discomfort or very tired, then it is better to return home and then do some exercises. breathing exercises... It is possible to increase the load only after the body has fully adapted.

Exercises for the cervical spine

The neck is the most important part of our body, because there are concentrated the main arteries through which blood flows to the brain and spine. Weak neck muscles make us constantly tense to keep our head straight. As a result, blood vessels are compressed and nerve endings are compressed. All this leads to impaired blood flow, headaches and other troubles.

By strengthening the muscles of the neck, you will restore the working capacity of the blood vessels and you can forget about many problems. We recommend turning, rotating and tilting the head. However, it is important to remember that these movements should be smooth, and it is also important to breathe correctly. Excellent results can be obtained chinese gymnastics, in which there are no sudden movements. You can do the circulatory exercises anywhere, even at work.

Let's take a look at a set of simple movements that will help you improve blood flow to your neck:

1. Stand against the wall, pressing all parts of your body tightly to it. During inhalation, it is necessary to press into the wall with all your might, while straining the muscles of the neck. Hold your breath and hold the position for five or six seconds.
2. Sit on a chair with your palms on your forehead and press hard with them, forcing your head to lean back. In this case, it is necessary to strain the muscles of the neck and resist the movement of the head. In this position, you need to hold on for 5 or 7 seconds, while holding your breath. Then rest for a quarter of a minute and do the exercise again. A total of 3 to 7 repetitions should be done.
3. This movement is similar to the previous one, but the head must be tilted to the sides. We recommend doing the exercise several times a day.
4. Begin to slowly turn your head from one shoulder joint to the other and pause at the end points of the trajectory. In total, you need to do 8 to 12 repetitions.

Exercises for training blood vessels and heart muscle

To maintain high performance of the heart muscle and blood vessels, it is necessary to carry out regular training. First of all it comes about elderly people, physical activity which is not high. Moderate exercise and adequate oxygen are essential for the elderly.

Start classes immediately after waking up. To make the blood circulate, rotate with your feet and hands. Then move on to bends, body twists and squats. It is very important at this point to control your heart rate. When the pulse of an untrained person is in the range of 90 to 100 beats per minute, the body cannot get enough oxygen.

Here's a simple set of exercises to improve circulation:

1. Stand on your toes and walk with your knee joints high.
2. Place your feet at the level of your shoulder joints, raising your arms up and joining them in a lock. Tilting the body to the left, the leg of the same name is retracted in the same direction. Do the exercise 8-9 times in each direction.
3. Spread your arms to the sides and start tapping your palms on the opposite shoulder joint... In this case, the body must be straightened. If unpleasant sensations do not arise in the area of ​​the heart muscle, then increase the pace of patting, bringing their number to 50.
4. Bring your arms down, squeezing your legs tightly. Make a full circle with your hands, first in one direction and then in the opposite direction. The number of repetitions ranges from 10 to 50.
5. Take a supine position with your knees bent at right angles. After that, do the exercise "bicycle", and breathing should be even without delay.
6. Without changing the starting position, the straightened legs must be raised to a height of 40 centimeters above the ground. Cross your legs with your legs, and the number of repetitions should be between 20 and 25.

Cardio exercises, such as cycling, swimming, walking, etc., are excellent types of cardiac muscle training. Just remember that the load should be increased gradually. In training the heart, it is not the number of exercises or repetitions that is more important, but the regularity. If you do it from time to time, then you should not count on positive results.

What exercises you need to do to improve blood circulation, see here: