The home practice of joint gymnastics is a fantastic method for preventing joint conditions. In order to maintain your joints healthy and help you prevent conditions like arthrosis and osteochondrosis, which, according to statistics, impact up to half of the world’s population, Soviet Sport selected the most effective workouts.
GYMNASTICS FOR HAND JOINTS
elbow joint: Turn the forearms 8–10 times in a counterclockwise direction around the elbow joints. Then rotate your forearms in various directions.
Pull the arms out to the sides while keeping them straight and move them in a tiny, back-and-forth circle at the shoulder joint (10 times). One hand raised, rotated in a small circle in various directions. With the other hand, repeat.
stays and rotates the hull 10–12 times in each direction while holding outstretched arms.
wrist joint: Twist your hands 8–12 times counterclockwise while clenching your fists. 8–12 times, bend and unbend your arm at the wrist joint. We move the upper brush lower left-right to feel a tiny stretch after folding the brushes with a lock (one brush on top, the other on the bottom).
fingers; 10 to 12 times The brush should be tightly fisted, then widened so that the fingers are as far apart as possible. The “cat’s paw” exercise involves bending our fingers with an open palm so that the tips of our fingers touch the pillow. For 2-4 seconds, we fix in this posture, then straighten the fingers and repeat.
With an expander or tennis ball, you can add classes to this compact complex. Use each hand to 15-20 times squeeze and inflate the expander.
Lay on the ground, bend one leg, and bring the knee as close to the chest as possible. For one to two seconds, hold this position. Repeat for each leg 6 to 8 times. Turn over, lifting one or both legs ten times each, then lowering them back down.
Raise your straight leg ten times while lying on your side. The legs are changed. Exercises should be performed without jerky movements.
FITNESS FOR THE KNEE JOINT
A joint with arthrosis can still execute this gymnastics. Arthrosis is the breakdown of the joint cartilage. Gymnastics for the knee joint will slow down the onset of arthrosis, prevent it from happening, restore muscle tone, and fortify the ligaments.
Sitting in a chair, simulate walking by raising one leg smoothly 5–10 cm above the other. Gently nudge the foot’s toe in your direction. The hip and knee are massaged using the hands.
Sitting on a chair, straighten your legs. To lead the sub-leg to the opposite leg, bend each one in turn at the knee (and not up).
Put your palms on the kneecap while standing. legs joined. Every hour, gently rotate your knees while massaging your knees with your palms.
Lay down on your back. One at a time, bend one leg at the knee, lift it with the ground, and straighten it before doing the same with the other. Make a bike next. 10-15 times, repeat all movements (the main criterion – there should not be a feeling of strong stress).
BUBNOWSKY GYMNASTICS FOR SPINE AND JOINT HEALTH
A gymnastics complex has been established by Dr. Sergey Bubnovsky, a specialist in the treatment of the spine and joints, for the prevention and treatment of joint problems.
You must warm up your foot joints before you begin gymnastics; twist and pull your feet in different directions (20 times in each direction). Next, stretch and bend your knees. Smash the hip joint by lying down, bending your knees, placing your feet shoulder-width apart, and lowering each knee one at a time to the floor. Laying on the bed, elevate and lower the pelvis for 12 to 15 repetitions to create a half-bridge for the lower back. Try to raise your shoulders up and your legs away from you while lying on your back and locking your hands behind your head. It will cause a motion resembling walking. Get down on all fours and circle your lower back before bending it again.
The Bubnovsky method of gymnastics helps the spine and joints heal. It enhances joint mobility and lessens pain and discomfort (aching, numbness).
Bubnovsky’s spine and joints require morning exercise (or morning and evening).