Exercises for joints at home. Exercises for improving the mobility of the joints What exercises do for the joints

People who lead a sedentary lifestyle or for a long time are sitting at the table, often experience pains in the back, legs, neck and shoulders. The limited mobility of the joints becomes an important symptom of violation of the health of the musculoskeletal system. Doctors recommend to repeat a number of exercises for joints daily to avoid the formation of such diseases as arthritis and arthritis in the future.

Indications and benefits

In addition to those who are forced to sit in one place for a long time, athletes and people susceptible to heavy loads fall into the risk risk zone. The reasons for limiting articulation mobility can serve:

bad habits;
bad ecology;
improper nutrition;
excess weight;
excessive physical exertion;
arthritis, Arthrosis, etc.

Complexes of exercises are being developed that will help get rid of pain, restore fabric elasticity and return to active life without pain. The most important classes that will not require a lot of effort are long hiking, jogging, morning jogging, swimming and cycling. The cycling rugs are useful for people with gonarthrosis, and return the mobility of the hip joint during arthrosis is capable of aqua aerobics. The LFC will help improve blood flow to the joints, return the former mobility and make rid of pain forever.

Complex exercises to increase joint mobility

Warming up - preparatory stage to perform the main exercise complex.

In the modern sports world there are all sorts of complexes and techniques of therapeutic gymnastics, such as shaping, fitness, yoga and many other areas that allow everyone to choose the appropriate style and load. But it is possible to return former activity at home. To increase or resume the mobility of the joints, the gymnastics must be carried out at least 4-5 times a week. Before starting classes, it is recommended to prepare the body for loads. A small massage and warm-up increases muscle tone and heated joints.

Complex for the spine

Lie on the floor face down, legs on the width of the shoulders. Relying only on the palm and fingers, lift the pelvis and bring back (like a cat). Fix the position for 5 seconds and return to the starting position. Then repeat in the opposite direction: Lower the pelvis, lift the head up, drive down. Keep the position. During the process, try to keep your elbows and knees straight. Repeat the exercise 3-5 times.
The stop lying, the feet on the width of the shoulders, elbows and knees are straight. Get back. Alternately, at each side, lower the thigh, approaching the floor. At the first attempts, the support elbow can be bend, then it will be more effective to keep it straight. Try to move slowly to not be injured. Repeat on each side of 5-6 times.
Stand straight, hands crossed and clamp elbows. Slide the chin on the chest to the stomach, with the shoulders and the spine bend the arc, forming hump. Then thump your head back. Crush your hands and keep them on the sides bent in the elbows. The head slides along, the shoulders and the back are strung in the opposite direction. Repeat 2-3 times in each direction.

With serious diseases of the spine, it is not recommended to conduct training yourself. The complex is selecting an exclusively attending physician and must be carried out in the presence of another person for the suspension.

Training for ankle

Rotational movements stop in both directions can be done in any position.

Start straight, hands on hips. Lift one limb and scroll down one side in one direction 3-4 times, then to another. Repeat movements in another ankle.
Standing straightly stretch as much as possible, keep your hands on the hips. Slowly lift on the socks and froze for 2 seconds. Slowly go down. Then move the body weight on the heels. Must exit easy swing up-down. The exercise is not suitable for large people, as they are harder to keep the balance. Repeat 5 times with a support on the sock and heel.
Rotate an ankle joint clockwise. Then repeat the other way. Do the exercise 2-3 times. This method can also be used at work, from any position.

Complex for the knee

Arrange the stops as wide as possible and tilt the torso forward, the hands are crossed on the chest or relating to the floor. Gradually reduce the distance between the footsteps and repeat the slopes up to 10 times.
For this exercise you will need a chair. Become a face to him and go about the back. Lift the leg so that the torso, the hand and foot were parallel to the floor. Then slowly bend the knee and tighten it to the chest. Cold back back, making moms. Also do it with a second limit of 2-3 times. Such a procedure is possible only after the preliminary workout.
Lie on the floor. Bended knees tighten to the chest, straighten the legs up. After, bend and return again to its original position. Repeat 3-4 times. The extension of the knee joint is always done on exhalation.

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

Exercises for strengthening knee joints are the basis of the patient's rehabilitation program, which suffered an injury, as a result of which the mobility of its limb was violated. Special exercises for strengthening the knee joint will help fully restore motor functions, return the person to her old life.

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

Changing Problems

The most frequent reasons:

Excess weightAt which there is a large physical activity on the articulation, leading to a rapid wear of cartilage tissues.
Passive lifestyle.
Meful diet. The articular elements do not receive a sufficient number of necessary nutrients, and this leads to the development of a number of degenerative diseases, weakens cartilage, bone tissue.
Strong loads knees that come from athletes. Often the knee joints are subjected to injuries, fractures, after falling.
Metabolic disease.
Strong supercooling as the reason for the start of long.
Various hormonal failures.
Bad habits.
Individual genetic predisposition.
Congenital defectsbuildings, weakening of the ligament.

Even a minor trauma after a while easily easily worsening the mobility of the limb, lead to the progression of hazardous inflammatory diseases. It is impossible to leave without attention.

Symptoms

Characteristic symptoms:

the appearance of a crunch while movement;
burning and limb, physical exertion;
increasing body temperature;
violation of mobility;
swelling, redness of the knee joint;
worsening blood circulation, metabolism;
disorder of bone integrity and cartilage;
accumulation.

For pain in the knee joint? In suspected damage to the joint, a person is recommended to immediately turn to an experienced trauma. The patient may require inspection and consultations of the orthopedic, rheumatologist, endocrinologist, surgeon.

When to strengthen the knees

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

The most frequent consequences of weak ligaments, under which reinforcing exercises are recommended:

bone fracture;
occurrence, high tendency to;
total instability in the work of the joint.

During the recovery period after removal of plaster.
With inflammatory and degenerative lesions (, bursitis, arthritis).
, or bruise.
Excess weight.
Long physical exertion on the joint, accompanied by pain syndrome (bending / extension, and others).
The absence of the necessary tension on the knee joint.

To increase the efficiency of data training, you can complement them by changing the lifestyle.

Efficiency of training

improving blood circulation;
normalization of metabolism;
improvement of mobility;
strengthening the ligament apparatus of the legs;
prevention of further injury;
restoration of the functions of the affected joint;
slow destruction and.

Exercises To strengthen the knee bundles can be started only after the permission of the doctor. It is undesirable to engage in an uncontrolled physical activity, especially if a person has already suffered from joint diseases, or if the recovery period is not over after injury.
It is impossible to perform strengthening exercises in the presence of strong 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 post-transferable operational intervention.
Only regular training will allow to achieve noticeable improvements in a state of ligaments. Exercises are recommended daily for 15-20 minutes. This will be enough to achieve stable improvements after a month.
Exercises should be complemented by restoring physical exertion. Most preferred walking and swimming.
All movements during training should be smooth, without sharp breakdowns and overvoltage of the legs. With the appearance of a crunch or soreness, the occupation is better to postpone until the next day.
We need to start training with preheating muscles. It will improve blood circulation, will protect against injury.
To improve blood circulation, the knee joints are allowed to rewind a special elastic bandage. With regular use, it will remove spasm, reduce soreness in the leg. It is especially effective to use it during the injury.
As auxiliary elements, a man may need a children's ball of small diameter to perform the exercise. It should be easy, medium hardness. You need to prepare a fitness pad to do at home in your free time.

All exercises for strengthening the knee joints are divided into two groups: workouts to develop legs and exercises to strengthen ligaments. To achieve the maximum recovery effect, both exercise complex are recommended.

Top Exercises

Become smoothly, raise the leg up. Bend it in the knee as much as possible. Slowly straighten your leg, attracting the sock to himself, so that the muscles of the caviar tighten. Repeat the exercise at least ten times.
From the same position in the air toes the circle in one direction, then in the second. Main mobility should be localized in the knee, the ankle is not necessary to use. Repeat an exercise five times in each direction. Exercise perform right and left foot.
Become near the bed, put the legs on the width of the shoulders. Leaving one leg, become on the sock. The second leg bend and blends in the air. Repeat ten times.
Stand on the pillow and keep the balance within a few minutes. This will allow you to use the muscles of the legs and strengthen them. Gradually should complicate an exercise using two pillows.
Leave one foot, close your eyes with my palms. Hold equilibrium. Repeat with support to another leg.
Sit on the rug, put elongated legs together. Pull socks to yourself / from ourselves.
Sitting on the rug, put the ball under the knee. Press it onto it, twenty times bending / blending the knee.
Exercise "Bike" at once with two legs.
To lie down and clamp the knees bent with their hands. Pull them to the stomach.
Bend legs in the knees. Sit in the pose of yoga, throw one leg on another. Hands to put on your knees.
Take a rope and perform jumps. First do it needs slowly to learn how to jump well. Movement is allowed to speed up. The main thing is to land on semi-bent legs.

During training, you should not turn the stops so that your knees are turned out. This leads to a stretching or rupture or cruciform ligaments that hold the knee joint.

To reduce the risk of developing problems with the knees, improve its condition already in the presence of lesions of these joints, a person needs to adhere to the following recommendations of specialists:

Regularly engage in active views of recreation, which will strengthen all body muscles. To do this, the best choice will be yoga, as it improves the condition of the ligaments and strengthens the muscles. Maintaining himself in shape will help cycling and walking on foot. From heavy loads on the joints it is better to refuse.
Enrich your menu products with anti-inflammatory effects: fish, olive oil, apples and avocado. In the diet, low-fat meat, liver, greens, vegetables and dairy products are required.
Refuse transfer and lifting weights.
Use enough vitamin E. It is contained in Peanut, Mango and Spinach. Additionally, it can be obtained from capsules with vitamin E, which are sold in pharmacies.
For prevention, it is desirable to introduce more products with calcium into the diet. They are rich in cheese, yogurt, almonds and goat milk.
Reduce the load on the knees. It is especially important not to move on the knees in excess weight.
Avoid strong supercooling.
Timely treated those diseases that are able to give impetus to the development of knee pathologies.
Wear a comfortable orthopedic shoes that will remove the load from the foot joints.

Learn how to improve blood circulation in the brain and how to train capillaries to eliminate brain vessels.

The content of the article:

Distonia vessels or blood flow violation can be genetic, but most often this problem occurs due to improper lifestyle. Excessive nutrition, smoking, consumption in large quantities of alcoholic beverages, lack of physical exertion - the main causes of the narrowing of the enlightenment of blood vessels and increase blood pressure. For normalization of blood flow, not only medical preparations 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 organism gets the necessary nutrient elements and is released from life products. Scientists have established that in the total length of the capillaries in our body accounts for more than 60 thousand kilometers.

If narrow vessels appear on the path of blood, the metabolites cannot be derived from cells and it becomes the main reason for the development of various ailments. Japanese scientist Katsudzo Nishi has studied a blood circulatory system for a long time and created a whole system of exercises to improve blood circulation.

The easiest way to normalize the blood flow is such an exercise as vibration. It should be done immediately after waking up and for this you do not even have to get out of bed. Just raise the limbs up and for two minutes you shake them. These movements must be frequent and have a small amplitude. As a result, the capillaries are subjected to vibromassage, and the redistribution of the lymphatic fluid, which cleans the body from slags.

The second simplest exercise for improving blood circulation, in the system of Japanese scientist, received the name "Golden Fish". Staying in the morning in bed, put your hands under the head in the fourth vertebra area, tighten your legs to yourself. After that, strain the whole body and start performing vibrating movements, imitating fish. This movement not only improves blood flow, but also increases the tone of nerve fibers located in the spinal column. This simple gymnastics for vessels should be regular and exercises are necessary in the morning and in the evening.

Exercises for improving cerebral circulation

Among the main reasons for the appearance of spasms of the vessels of the brain, scientists identify vascular dystonia and blood flow disorders. Symptoms of this disease are known to many people:

constant headaches and change in blood pressure;
violation of speech and coordination;
noises in the ears;
increased fatigue and falling performance.

Brain vessels can appear due to stress, changes in the pressure of the atmosphere or chronic diseases of the spinal column. To minimize the risks of development of vessels of vessels, a person must strengthen the blood vessels. For this, doctors recommend switching to proper nutrition, observe the day mode, perform specially designed exercises to improve blood circulation and use medicinal plants.

To improve blood flow in the brain, during the morning gymnastics it is necessary to perform several special movements, for example, tilting on the sides, turns head, knuckles, coups. If at this moment you start testing discomfort, then the gym must be interrupted.

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

Take the standing position, placing legs at the level of shoulder joints. Begin to rotate your head in the direction of the clockwise direction and back. The duration of the exercise is two minutes.
Without changing the starting position, lift your hands up and twist your fingers. Start performing tilting forward by making 8 repetitions.
From the standing position, do Mahi legs to the sides.
This exercise is similar to the previous one, but it is necessary to bend the knee joints.
Take the position lying on the back, pulling the limb along the body. Not bending the knee joints, raise your feet as high as possible, and keep your hands with your hands. Rack "Birch" should be kept for five minutes.

Exercises for improving blood circulation in the legs

A person pays for his ability to straighten high load on the veins of the legs. If the blood vessels of the lower extremities are weak, then free blood and subsequent serious problems with veins are possible. To avoid this, you need to walk. There are very effective exercises to improve the blood circulation of feet, which ideally must be performed in water.

If you have the opportunity, start visiting the pool. Otherwise, you can simply abundantly pour legs with cool water. As a result, it is stimulated by blood vessels, and they begin to actively squeeze-shrink. The tone of the walls of the veins increases, and they become more elastic. Here is a simple complex of movements that will allow you to maintain the veins in good condition:

Take the standing position by setting the legs at the level of the shoulder joints. From this initial position, tilt forward, trying to get the earth with your fingers. Watch the legs during the exercise do not bended in the knee joints.
Take the situation sitting on the ground, digging legs as wide as possible. The hands should be at the level of the chest. Perform tilts forward, getting the ground with folded hands. There should be no legs to bend, and after every 8-10 repetitions, we rest over 60 seconds.
Become on the knee joints and stretching your hands to the sides start going on your knees in different directions. If you are very tired, lie on the ground and relax.

Positive effect on the foot vessels is jogging. It is important not to overload the body, correctly dosing the intensity and duration of jogs. In this case, the benefits will be very large. However, there are several contraindications to conduct such training:

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

If you felt discomfort during jogging, it's better to return home, and then perform several exercises of respiratory gymnastics. You can increase the load only after the full adaptation of the body.

Exercises for the cervical

The neck is the most important part of our body, because the main arteries are concentrated there, according to which the blood enters the brain and spine. Weak Neck Muscles make us constantly strain to hold your head smoothly. As a result, blood vessels are squeezed, and the nerve endings are clamped. This leads to a violation of blood flow, the appearance of headaches and other troubles.

Protecting the Neck Muscles, you restore the performance of vessels and you can forget about many problems. We recommend performing turns, rotation and tilting of the head. However, it is important to remember that these movements must be smooth, and it is also important to breathe correctly. Excellent results can give Chinese gymnastics in which there are no sharp movements. You can exercise to improve blood circulation to perform anywhere, even at work.

Let's consider a complex of simple movements, which will allow you to improve the bloodstream in the neck area:

Stand up at the wall, pressing it tightly all parts of the body. During the breath, it is necessary to join the wall with all my might, straining the neck muscles. Hold your breath and hold the position over five or six seconds.
Sit on the chair, putting the palm on my forehead and push them hard, forcing my head back back. At the same time, it is necessary to strain the muscles of the neck and resist the movement of the head. In this position, it is necessary to linger on 5 or 7 seconds, at the same time delaying breathing. Then take a break for a quarter to minutes and again do the exercise. Total to do from 3 to 7 repetitions.
This movement is similar to the previous one, but the head must be tilt to the sides. We recommend doing exercise several times a day.
Start slowly turn your head from one shoulder joint to another and in the end points of the trajectory, withstand a pause. You need to do from 8 to 12 repetitions.

Exercises for training vessels and heart muscles

To maintain the high performance of the heart muscle and vessels, it is necessary to carry out regular training. First of all, we are talking about elderly people, whose physical activity is low. Moderate physical exertion and sufficient amount of oxygen are essential for man of old age.

Start classes immediately after waking up. To force blood circulate, perform the rotational movements in the footsteps and brushes. Then proceed to slopes, corner turns and squats. It is very important at this point to control its heart rate. When the pulse of the untrained person is in the range from 90 to 100 shots per minute, then the body cannot obtain a sufficient amount of oxygen.

Here is a simple set of exercises to improve blood circulation:

Lift to socks and walk with high-raised knee joints.
Put your feet on the level of the shoulder joints, raising your hands up and connecting them into the lock. Tilting the body to the left, the leg of the same name is given to the same side. Perform an exercise for 8-9 times in each direction.
Divide your arms to the sides and begin tapping palms along the opposite shoulder joint. In this case, the housing must be straightened. If there are no unpleasant sensations in the heart muscle area, then increase the templates, bringing them to 50.
Lower your hands down, snugly squeezing legs. Complete the full circle first in one direction, and then in the opposite. The number of repeats is from 10 to 50.
Take the position lying on the back, bending your legs in the knee joints at right angles. After that, perform the exercise "bike", and the breath should be smooth without delay.
Without changing the initial position, straightened legs need to be raised to the height of centimeters in 40 above the ground. Perform cross-shaped movements with legs, and the number of repetitions should be from 20 to 25.

Excellent types of heart muscle training are cardio loads, such as cycling, swimming, walking, etc. Remember only that the load should increase gradually. In the heart training, it is more important not the amount of exercise or repetition, but regularity. If you do, from time to time, then you should not count on positive results.

What exercises need to be performed to improve blood circulation, see here:

Move more

Beware of overweight

Excess weight serves as a signal that you eat a lot of oily food, which clogs the vessels cholesterol. As a consequence, fat deposits appear around the heart and other internal organs - and the functions of these bodies are violated.

With overweight, it is necessary to increase exercise and reduce the amount of food consumed.

Bragg believes that the best form of physical activity is fast walking, as it involves a significant part of the muscles. So that the heart is in order, you need to take a few kilometers every day. Even if you make any other exercises, walking should be mandatory. When it is not possible to walk, go in the room - in the corridor, on the balcony, where more than fresh air.

When walking, keep on naturally: the head is highly raised, the breast is deployed, the belly is drawn, the body is swaying into the steps, the hands are moving freely from the shoulders, deep breath. It is very important that during your walk you had a good mood. Enjoy the world around or think about something good. It is necessary to get rid of nervous tension. Take an example from Bragg and speak yourself for every step: "Health ... power ... youth ... Energy."

Instead of walking or besides it, you can run. Daily running serves as the prevention of cardiovascular diseases, helps to get rid of heart attacks, increases endurance and resistance to diseases, improves overall health. If for some reason you can not run on the street, take a joy on the spot in the corridor or on the balcony - where there is more air.

The perfect training option is an alternation of running and walking. If you have never trained before, run to start 50-100 m, and then take this distance three times. Go fast, deeply breathing, highly raising your head, turning the shoulders, waving his hands. Deep breathing is very important. Remember that the purpose of your workouts is to give the heart more oxygen.

Engage or walking 20-30 minutes daily. If you do not know where to start, take an example from Bragg. He starts his daily training with a 100-meter run, then this distance passes the rapid step. After the warm-up runs through 200, 300 and 400 m, and then the distance is running, which fled. With such a training, the heart is not overloaded and is saturated with oxygen in sufficient quantity.

You need to do exercises every day. This will require quite a bit of time - only 15-20 minutes for the whole complex. If you lead a sedentary lifestyle or, for example, working standing, make exercises 2-3 times a day. Patients and weakened people should start the exercises slowly and carefully, gradually increasing the pace and the number of movements. The more exercises you do, the better you have blood circulation, and, therefore, the stronger your heart is.

Exercise 1. "Windmill"

Stand straight, legs together, chest unfolded, stomach is drawn, head raised, hands freely omitted. Perform rotational movements with hands forward-up-back, gradually increasing the speed of rotation to the maximum possible. Then rotate your hands in the opposite direction. In the first days, do 10 laps in each direction, and in the following increase their number up to 50.

Exercise 2. Improving blood circulation in the hands and top of the body

This exercise is done when it is necessary to improve blood circulation in the hands and top of the body. Therefore, it is especially recommended for people living in a cold climate.

I. p. The same as in the previous exercise, but the hands are raised to the level of shoulders and divorced on the parties. Hit the right hand on the left shoulder, and the left is right. Hands crossed alternately: first right above the left, then left over the right. After hitting the shoulders, set the arms back to I. p., Exposing the thoracic ahead. Exercise is done very vigorously. In the first days, make it 10 times, eventually increase the number of movements up to 50 times.

Exercise 3. Improving blood circulation in the legs

Stand straight, legs on the width of the shoulders, hands are omitted. Raise the right leg to the height of approximately 20 cm and do sharp short shocks forward. The foot should fluctuate from the heel to the sock. Then change your legs. The exercise needs to be performed very vigorously: it will contribute to the best blood circulation in the hips, legs, feet.

Exercise 4. Improving blood circulation in hands and fingers

I. p. The same as in the exercise 1. Raise your hands in front of you, put your breasts forward and strongly shake with relaxed brushes.

Make 15 energetic shakes with both hands at the same time. Then heavily squeeze your hands in a fist 15 times, squeezing every time and putting the fingers as far as possible.

NOTE!

It is very important that the brushes are relaxed.

Exercise 5. Improving blood circulation in the head

Stand straight, legs on the width of the shoulders. Left forward as low as possible. Hands hang freely and relaxed, almost touching the floor. In this position, swing your head right-left and back and forth. In the first days, do an exercise 5-7 times, after some time begin to gradually increase the number of movements.

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

Pain in joints and back - the phenomenon is often for different groups and ages of the population. And the reasons for this may be completely different - neurological, orthopedic, rheumatologic, vertebrological.

Introduction

One method of non-steroidal anti-inflammatory drugs is not enough, they are only able to remove inflammation, squeeze pain, and the methods traditionally used in such cases, after some time they will return the disturbing symptoms again. In order to prevent stiffness in the movements, the appearance of inflammation and pain, the gymnastics is necessary for the spine. What exactly 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 relapse, which methods are applicable to facilitate the state of patients, not one generation of doctors was conceived. I succeeded in this matter Dr. S.M. Bubnovsky, who developed a complex of exercises aimed at rehabilitation of joints and various spinal departments, which can be performed independently at home.

According to Dr. Bubnovsky, the exercises for the spine make it possible to solve many of the problems of joints and all vertebral column departments by the non-optimal method. With such simple ways, it is possible to fulfill each of us, you can forget for a long time about what pain and lubrics are in the joints, the sharpness and pulling back of the lower back and in other places.

The components of the techniques of the Bubnovsky S.M.

Doctor's methodology is based on three main postulates:

Breathing exercises;
Proper nutrition and abundant drink;
Water procedures;

It is these three components performed in the complex that make it possible to succeed quickly and painlessly.

Respiratory exercises, proper nutrition, abundant drinking and water procedures should be present in the life of the monitoring of joints and spins daily, one should not replace or eliminate the other. The main principle is a sequence and systematic.

The essence of the methods of the doctor and the dignity of the medical gymnastics

The exercise complex is designed in accordance with the age and anatomical features of the joints and the vertebral column. It is aimed at uniform load on all spine departments, which is beneficial affecting the muscles, bundles, 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 exercise complex is designed for a gradual load on the muscles.

Advantages of therapeutic gymnastics of Bubnovsky:

Accounting for all features of the human body.
Uniform load on muscles, joints, vertebrae and ligaments.
Providing nutrients, muscle and fabric oxygen.
Improving metabolic processes in tissues and muscles.
Ensuring energy charge, cheerfulness and good mood.
An increase in mobility, elasticity, tone and appearance of joints, muscles, vertebrae.
Exercises can be performed independently at home.

Complex of exercises Bubnovsky

The entire complex of the exercises of the Bubnovsky is built on a gradual increase in the complexity of exercises, on a uniform distribution of the load on all spinal departments.

The main focus of therapeutic gymnastics:

Relaxation and bending back;
Stretching the muscles of the hands and legs;
Tensile spine vertebrae, muscle press;
Lifting buttocks;
Foot training.

Rules for preparing for gymnastics

Preparation for gymnastics occurs in the following rules:

The whole range of exercises should be done daily, but provided that there is no indisposition.
The gymnastics for the spine is performed on an empty stomach, after receiving food, there should be at least 2 hours.
Before starting the gymnastics, it is necessary to warm up to warm up the muscles, for this you can swing the hands, shin, knees, etc. for this.
At the end of the training session, the cool shower and half-hour rest are desirable.
And only after that you can proceed to the main classes, eat.
During the workout itself, drink as much liquid as possible.
That's right, that is, deep and calmly, breathe.

Description of the exercises Bubnovsky

Consider some exercises Dr. Bubnovsky:

Exercises for the spine. To relax the muscles and the vertebrae of the back, you need to get up on all fours, leaning with 4 points on the surface (knees and palms) and relax as much as possible, which is called "blame".
Staying in the same position, breathe out of the lungs as much as possible as possible and bring the thoracic spine to the arc, delay, not inhaling, in this position 10 seconds, relax and after a couple of seconds, repeat the exercise. Such an exercise is performed if the cervical and thoracic osteochondrosis is required.
Being in the same position, snatch on the right leg, left back. Take a stretching of the muscles, pulling the left foot back, and right - forward. Pain in the muscles of the thigh is a sign that everything is performed correctly. Such an exercise is performed if treatment is required when pincing the nerve roots (chondroza) and to remove muscle spasms.
Without changing the initial position of the body, pull the torso forward, having rushing my back, keep so long as possible.

Exercises for the abdominal muscles. Lying on the back, keep your hands behind your head. In this position, press the chin to the field of the chest and highly lift the blades from the floor, repeating to pain and tension in the press area.
Exercises for buttocks. Lying on the back, put the elongated hands under the buttocks palms down. In this position, take off the pelvic floor from the floor to the maximum possible height. Perform at least 25 times. Then take the original position and relax.
Exercises for legs. In the position lying on the stomach, on the breath, to raise the left leg as soon as possible, and then right, in exhalation - omit. Such an exercise well helps those who require the treatment of foot joints (arthritis, rheumatism, arthritis).
Standing socks on an elevated surface, and hanging his heels to the floor, hold on with hands and "Sick up" socks up and down. Exercise well complements the drug treatment of small foot joints.
It is well helped in the hearing of the muscles, improving blood supply to the tissue steps in place, while the knees need to be lifted as high as possible to the navel itself.
Without changing the initial position of the body, with bent hands in the elbows, inhale and lower the torso to the floor. On the exhale, moving on the heels to straighten your hands. Such an exercise is performed if the treatment of osteochondrosis is required, sponidilees of the spine, intervertebral hernia.

conclusions

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

Three main components (exercises, proper nutrition with abundant drinking simple water and breathing) improve the drug treatment of back and joint diseases.
The doctor's set of the doctor has developed, so that each vertex department is involved in their implementation: cervical, chest and lumbar.
The methods of the doctor are based on a gradual increase in the load on the chest, cervical and lumbar, stretching of the muscles and stretching the vertebrae.
Exercises at home make them comfortable and publicly available for each person.
The treatment, complemented by the medical gymnastics of Dr. Bubnovsky, becomes more accelerated and successful.
Methods do not require additional equipment.

Attention!

The treatment of diseases of the back and joints should not consist of one exercises alone; The three components of the gymnastics and the Methodology of Dr. Bubnovsky itself are not a guarantee of cure from the ailment, so the consultation of your attending physician and drug treatment prescribed by them is obligatory.
Do not be afraid if the methods of the kinesitepet are caused pain in the muscles and joints, it means that you do everything right.
Each day increase the load and time of charging.
In the morning or in the evening, perform gymnastics, to solve you personally. Decision making depends on when free time appears. However, many physical culture teachers believe that charging is going to be charged when a person feels vigor and energy lifting. Such hours are determined by human biological rhythms and whether the "owl" is a person, or "lark".

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

Osteochondrosis of any spine department.
Intervertebral hernia.
Spondyliz of the spine (any of its department).
Arthrosis, Gonarthrosis of the joints.
Inflammation of the tendons shoulder, ankle, brushes, etc ..
Dislocation (fractures) and recovery period after them.
Implantation of joints.

Those who constantly practice the exercise of the Bubnovsky S.M., noted that they began to feel much better, and pain and stiffness in the movements were disappeared. Today, everyone, dear readers, share in the comments of the exercises that helped you improve the state of the spine.

If the person is diagnosed with arthrosis, the treatment of the foot at home is the main way of influencing the disease. In the conditions of the clinic of the patient, only a course of physiotherapy can pass. A sorrowful reason for a visit to the hospital is a surgical operation. But it happens only in the most neglected cases when the joints of the legs completely lost the mobility or life of the patient threatens the danger. If you follow your health and do not engage in self-medication, then the disease can be stopped in the early stages.

The feature of the arthrisa is that it is possible to identify it even on its own, at the time of formation. Deadline makes it necessary to know the painful syndrome and unusual sounds published when walking. It is not necessary to wait for the exacerbation of the arthrosis of the feet and the subsequent disability. It is necessary to urgently contact the doctor. He will send the patient to an orthopedist, which will give recommendations regarding the methods of treatment and selection of drugs from arthrosis.

Medical method of treatment of arthrosis

Recruitment at home is possible only at the first and second stage of the disease, when there are no pathological processes associated with the destruction of cartilage tissue and the fire of bone of legs. Reception of drugs is a traditional method for the treatment of all bone diseases in a slight form. The basis of success is the correct selection of drugs and the fulfillment of all instructions of the attending physician. Treatment of arthrosis feet at home is regularly adjusted depending on the results achieved or their absence.

As a rule, such drugs are prescribed to the patient:

Chondroprotectors. These are unique modern means to stop the destruction of cartilage tissue, cause its strengthening and regeneration. A full course of admission of chondroprotectors in combination with proper nutrition allows you to fully restore the joint structure.
Anti-inflammatory. The drugs of this group remove swelling from the legs and contribute to the destruction of foci of infection. The course of receiving anti-inflammatory drugs continues until the feet takes the natural configuration.
Package. These medicines are accepted in the first days of treatment, to reduce the suffering of the patient and return the ability to move normally.
Antibiotics. Assigned in the event that infection in the articular bag is revealed. The course of treatment lasts from 3 to 7 days, depending on the detected pathogen.

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

Treatment of arthrosis by folk remedies

Treatment by folk remedies of pathologies of legs of the legs can be successful if it is strictly adhered to the prescribed formulation. It should be tested that the therapeutic effect does not come immediately. To stop the disease and return their natural shape to the footsteps, you may need months. However, it is worth it.

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

Regardless of the degree of leg damage, such recipes of traditional medicine are used:

Foot baths. There are no restrictions in the frequency of their acceptance, as water procedures only benefit. The water temperature is selected depending on the state of the foot. If there are inflammatory processes and infection, then water must be heated to the body temperature. In the absence of such pathologies, the temperature can be raised to 40-42 ° C. A decoction of juniper, a richness, chamomile, chaccops, turns, souls and flowers of the tricolor violet flowers are added to the basin. As water cool down, boiling water is poured into it.
Compresses. Treat the feet can be compresses of different compositions. For example, from grass, which remained after filping for foot baths. It remains enough useful substances. Another recipe includes salt, honey and alcohol. The components are mixed so that it turns out a mass that does not spread. Therapeutic mixtures are superimposed on the leg, wrapped with cellophane and fixed with an elastic bandage. It is advisable to make compresses for the night.
Rubbing. The most effective is a mixture of vodka (0.5 l) and eucalyptus tinctures (100 ml). The ingredients are mixed and insist 2 - 3 days. After that, the liquid is rubbed into the affected joints in the morning and in the evening. The processed place is wrapped in a warm tissue or an elastic bandage.
Wrapping. The basis is a leaf of a burden who relieves pain or plantain well. A mixture of vodka (alcohol), honey and pressed garlic is applied to the sheets of these plants. This composition causes a strong and penetrating irritation of soft tissues. As a result, the flow of blood flow and the improvement of metabolism in the affected joints occurs.
Applying to the foot leech. These creatures are distinguished by anticoagulants that impede the formation of clots and thrombos in the blood vessels. We have to take leeches only in pharmacies. Otherwise, unpleasant complications are possible.
Bee poison. Bending bites activate all metabolic processes at the local level. Before applying such a method, you must consult with an allergist.

When using various methods of treatment with folk remedies, it is necessary to monitor the appearance of side effects in the form of temperature, rash or discharge from the nose. If such facts are available, then the treatment needs to stop and consult a doctor.

Gymnastics in Arthrosis Stop

As for the treatment of arthrosis at home, the gymnastics is the event that can be engaged at any time without tosing to the conditions of the situation. Many patients mistakenly believe that with the pathology of the lower extremities it is necessary to observe the complete peace without loading the feet. This is a big mistake, since the lavens of the legs cause congestion, which exacerbate the course of the disease. In addition, there is a weakening of the structure of the tendons and the weakening of muscles.

In order to successfully cope with the disease, such complexes of exercises must be performed:

Walking on a massage rug. These are special products with a corrugated surface. The protrusions have point pressure on soft tissues, which contributes to improved blood circulation and metabolism in damaged joints. A good solution is to walk through the grass, loose land or sand around the house. All this helps to increase the tone of all foot tissues.
Rolling the foot of the pumped rubber ball. This exercise can be done even sitting. Perform it in the case when there is no possibility to go outside, or in the aggravation phase of the arrangement. Analog balls is a knife massager from a tree or plastic in the form of a cylinder covered with spikes.
Active legs with legs imitating riding a bike. Exercise is performed lying on the back. You can do it on the floor or on the sofa, at any convenient time for this. Such gymnastics helps to improve the mobility of the stop and the outflow of excessive fluid.
Walking around the room on semi-bent legs. Moderate burden on the joints contributes to the activation of all metabolic processes and blood circulation. Stagnation disappear completely.

Classes of physical education allow us to strengthen the weakened fingers on the legs, develop tendons and return mobility to them. The joints begin to be stuffed as it was before the disease. The active regeneration of cartilage tissues begins.

Manual therapy against arthrosis

In the arthrosis of the lower limbs, blood circulation occurs. This process contributes to the progression of the disease and transition it to a more severe stage. It is possible to restore normal blood circulation even when the disease phase is running. Stimulating joints causes the activation of all exchange and regenerative processes.

Stop massage must be performed with a little effort, not exceeding the average level of pain. The impact is carried out by pillows of fingers by soft strokes and pressure on the affected area. You need to start a massage from the tips of the toes, gradually moving towards the ankle joint. Finish session by hand movies from bottom to up.

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

Course of physiotherapy

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

Physiotherapy allows you to achieve such a healing effect:

activation of exchange processes in foot joint tissues;
improving blood circulation in the tissues of the lower limb;
eliminate stagnant processes in soft tissues;
stimulating the regeneration of cartilage in the joint;
restoration of the natural structure of cells, the return of resistance to infection.

After cure, the purchased devices can be used to prevent the arthrosis and the treatment of other diseases.

Diet with arthrosis

In the treatment of arthrosis, it is necessary to adhere to the right nutrition. It should be abandoned by sweet, acute and fatty foods. All salinity is categorically contraindicated, since the salt is deposited in the joints, exacerbating the situation. Those who love sweet, should go to honey. Diet helps reduce weight, which reduces pressure on sore joints.

In the diet, it is necessary to include products with high calcium content. This mineral is necessary to restore bone and cartilage tissue. A good wellness effect gives broths, cottage cheese and other fermented dairy products. Useful poultry and fish meat. During each meal, you need to use greens with a high content of vitamins - onions, garlic and dill.

Conclusion on the topic

Treatment of arthritis at home only then will bring success if the patient will wear a soft and comfortable shoes on a low heel. It is necessary to constantly monitor your weight and abandon bad habits. Loads for damaged limbs and any sharp movements are not allowed. Condificortably contraindicated overcooling.

The famous Dr. S. M. Bubnovsky spent not one day to develop a special set of exercises designed to fight the diseases of the musculoskeletal system and in the case when the joint hurts. It should be noted that these exercises can be used in hernia, degenerative disease of intervertebral disks, rheumatism and other diseases of the spinal column.

The essence of the technique

With age, the vertebral pillar is wear out, the back pain arise, in the lower back, the joint and the neck department hurts. As a rule, such problems need to be solved by limiting physical activity, and sometimes with the help of the operation. But a safer way is the gymnastics of Dr. Bubnovsky for home.

According to Bubnovsky himself, the exercises for the spine at home is the best emergency assistance in diseases of the musculoskeletal system. Classical therapy implies a reduction in muscle activity to a minimum. And this leads to a deterioration in the blood circulation of the back and neck, which is badly affected by the general condition of the person.

The gymnastics of Dr. Bubnovsky for novice houses aimed at improving the elasticity of the back of the back, which makes it possible to make a bundle more elastic, the joint becomes more mobile, and the muscular corset of the spine is strengthened.

According to the doctor of Dr. Bubnovsky gymnastics, it is necessary to do neatly, gradually increasing the complexity of the exercises. This allows you to damage the joint.

This gymnastics favorably affects the restoration of the nervous system.

And the water procedures included in the exercise set are saturated with oxygen tissues. In addition, you should not forget about special breathing exercises, proper nutrition and abundant drink.

Adhering to these rules for beginners, you will not only achieve weight loss, but also completely remove the burden on the spine and stabilize the joint. You also improve blood circulation in damaged spinal sections. After weight loss, the muscle tissue comes to normal, becomes more elastic, the metabolism is improved. Due to this, the pain syndrome disappears, and the restoration of intervertebral disks is restored, and the joint is restored.

Bubnovsky system

Exercises included in the Dr. Bubnovsky system are not copyrighted. In essence, they should be practiced at home. Professor simply takes the most common aerobic loads, as well as elements of Pilates and Yoga, adapting them to the disease of the spine. Also, the set of exercises can be used for weight loss. In addition, it is recommended to apply Special Bubnovsky's simulators who have been developed for conducting therapeutic gymnastics.

Thanks to adequate loads, the muscles of the spine occurs, the joint is being developed, the blood circulation of tissues is improved. As a result, all harmful substances are derived from the body and it becomes the initial point of weight loss, pain disappear, neuralgia, chronic venous insufficiency.

How did the method of Bubnovsky caused the confidence of patients?

In the centers, where classes on the method of Dr. Bubnovsky are held, people of different age categories are collected: these are children with small spinal defects and posture, and adults suffering from severe diseases of the musculoskeletal system. The peculiarity of such classes is that with each patient, the doctors-rehabilitologists are engaged individually. Thus, they control the correctness of each exercise, help choose the optimal load.

A distinctive feature of the method of Dr. Bubnovsky is that the gymnastics for the spine can be performed at home. In addition, all the exercises of the complex can be used for weight loss.

Kinesitherapy and spine pain

If pain in the back and neck department arise, then you need to contact a specialist for advice. And after examining and establishing the diagnosis, each patient is selected appropriate exercises for the spine, which the patient can perform at home. But before that, each patient is taught to properly perform gymnastics for recovery and weight loss at home. After all, the effectiveness of treatment and weight loss in at home directly depends. Throughout treatment, depending on the results obtained, the exercise complex for performing at home is constantly adjusted.

When performing exercises for the back on the system at home, the biochemical processes are normalized in intervertebral discs, the neck department, as well as in the muscular corset. There is an improvement in blood circulation in damaged sections of the neck and spine, and even with the vertebral hernia, pain decreases and it may gradually lead to complete recovery.

In other words, kinesitherapy is an alternative to the operation in the hernia of the spine.

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

LFK with hernia lumbar

A complex of exercises for beginners in the hernia of the lumbar spine, which is performed at home, involves a uniform and systematic increase in loads, as well as an increase in complexity. These exercises in hernia that you can do at home have a beneficial effect on only on the body (systematic implementation of the FFC is an excellent way of weight loss), 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 in hernia. They can be used in a complex of recovery events after the treatment of a number of diseases:

cardiovascular diseases;
compression fracture of the spine or neck;
if the joint (hip or knee) changes to implants;
operation on the spine or other internal organs.

Simulator MTB.

In addition to the methods of treating neck diseases, spine, loins, Professor Bubnovsky invented a special multifunctional simulator, classes on which has a beneficial effect on the muscular tone. Classes on this simulator at home are developed taking into account the individual characteristics of the organism and all nuances of the neck or spine.

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

Over time, freedom of movements of the hip joint gradually decreases. Sometimes, with more or less active actions, some pain discomfort, stiffness and mobility limitation are felt. The most likely cause of such a state is the initial stage of osteoarthrosis or cocarrosis of hip joint. Therapeutic and prophylactic exercises for the hip joint for the fulfillment of the house will help correct the situation.

What is osteoarthritis (coxarthrosis)?

It's important to know! Doctors in shock: "Efficient and affordable remedy for pain in the joints exists ..." ...

The deforming arthrosis, coxarthrosis or osteoarthritis of the hip joint is a complex of clinical manifestations confirming the beginning of the degenerative-dystrophic destruction of bone-artistical, muscular and ligament artists in the hip joint. Pain signs of the disease are accompanied by limiting mobility in the joints, muscle atrophy, shortening the limbs.

Defeat of the left joint. So it will look like not to take action at the initial stage of the disease.

The causes of the development of clinical pathology can be hereditary predisposition, the old injury of the spine department, the curvature of the vertebral axis, inflammatory processes of infectious nature in the bone-artistic and muscle departments.

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

Photo of the hip head with osteoarthritis of the 3rd degree.

The program of drug and physiotherapy treatment agreed with the attending physician, the purpose of therapeutic and preventive exercises for hip joints will strengthen the musculoskeletal system, will be returned to the patient the opportunity to move without painful discomfort.

How to test signs of the disease?

Clinical manifestations of pathologies of hip joints are accompanied by pain symptoms in the field of the back, knees and / or groin zone. Testing the joint surfaces of the musculoskeletal system can be independently at home.

Lyzhya on the stomach, the limb should be bent and take her to the side. The presence of pain syndrome indicates the presence of a certain medical problem. The next test is made lying on the back. The bent leg in the knee should freely perform a circular movement.

The hip joint is a round sliding surface, which should rotate without restrictions on the trajectory resembling the figure "8". As soon as the pain limits the degree of freedom of hip joint is a sign of the presence of a certain type of articular pathology.

Weak joint is the weakening of the muscles, not enough functional main blood circulation, risk of stretching and / or breaking the ligament.

Simple exercises for osteoarthritis

The simplest way to treat congenital dysplasia and initial damage to deforming arthrosis is therapeutic physical culture (LFC) of the hip joint. A simple (basic) complex of daily exercises stabilizes the affected cartilaginous tissues of the articular surfaces.

Exercises Lyzhya on the stomach:

do not lie up a straight leg with a delay of 3-5 seconds, then slow down to lower it down to complete relaxation. The same is performed by another foot. The main task of such a medical and preventive action is to pump the muscles of the thighs, not disturbed hip joints;
bending your knee and make alternately slowly lifted with the right and left limb, still holding down the movement for 3-5 seconds. The purpose of this exercise for the hip joint is the stabilization of muscle functions and the restoration of blood supply.

Occupied position - lying on the back:

bend one leg in the knee, and the other to keep the line. Slowly raise the straightened leg up with a delay of a few seconds, then we lower it until complete relaxation. The same movements are performed by another foot;
bending both legs in the knee joint at an angle of 90º, we smoothly send them to the stomach, without touching it. Lower legs and relax;
curved legs at an angle of 90º should slide a little more than wider than a hip department. I slowly raise the pelvis, bending as above, with a position delay by 3-5 seconds. Slowly lower the pelvis, trying not to touch the floor surface.

The next gym approach is performed on the side:

one limb is relaxed and bent in the knee, the other is straightened. Slowly raise the straight leg up 45 degrees, and a little delaying it in the air, smoothly omit down. Exercise is not too dramatically to avoid breaking up the articular tendons;
i turn the body to the other side and perform the same exercise with another foot.

Source position - Sitting:

slowly lean forward, cover your fingers on your hands. In this position you need to stay for a few seconds. In case of the impossibility of coverage of the fingers, due to the physiological characteristics of the body or the physique, one should not overvolt, and simply use a towel, throwing it on his feet like a loop.

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

Gymnastics for diseases of the hip joint I and II degree

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Source position - lying on the back:

slowly pull up the legs bent at an angle of 90º to the body, and we slightly drag them to the side. Laughing at such a position for 3-5 seconds, we return to its original position. Correctly performed movement is pressed to the floor heels and their slip on a flat surface. Exercise is repeated 5-10 times;
Bending limbs smooth motion tighten to the stomach, having a small resistance with hands. This type of healing gymnastics is performed 5-10 times;
Completes this positional part of the medical physical education. Exercise for relaxation of spashed muscles. Lying on the back, slightly put the straight legs on the sides by the detailed feet. With a voltage of the hips, deploy the feet inside, pressing tight knees, to each other. We return to its original position for 5-10 seconds and renew the leg tension. The position is performed 3-5 times.

Source position - Lokia on the side:

the bent limb at an angle of 90º slowly climbs up, and smoothly falls at its original position. The main condition is not to tear down the feet of each other;
we repeat the movements of the previous exercise, turning the body to the other side. The recommended gym should be repeated 5-10 times.

Source position - Lokia on the stomach:

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

Source position - standing on the floor:

legs on the width of shoulders, socks are unfolded slightly to the sides with the preservation of equilibrium. We begin light squats, including only the femoral part without the tension of the knee joints. We return to the initial position without straightening your back. Such a pendulum movement is performed from 5 to 10 times.

Source position - sitting on a chair:

arriving on the edge of the chair, it is necessary to lift the alternately and left limbs by smooth movements, trying to give them a horizontal position;
being on the edge of the supporting surface and tightly pressing the heels, it is necessary to breed his knees to the sides, trying not to strain the pear-like muscle. Thanks to this exercise in the hip joint, blood rushes. Therapeutic complex is performed 15-20 times.

Complete therapeutic exercises for the joints of the hip segments can be easily prophylactic massage. Without getting out of the chair, we begin stroking the leg from the knee, we continue to move the movement along the front of the feet, trying not to affect the rear part. Massage continues intensely trituration of the femoral part according to a predetermined surface, the same massage procedures are transferred to another leg. The duration of massage manipulations - from 1 to 3 minutes.

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

Rules for the implementation of therapeutic gymnastics

The main thing is that it is necessary to observe when performing exercises is the smoothness and slowness of movements. The jerk efforts will ensure the joints of the microtraum or other damage and will not bring absolutely no benefit. Slow, moderate gymnastic movements make it possible to create a certain wave of blood, which progressively wash the articular surface, improving the delivery of nutrient elements. Unhurried movements allow you to qualitatively flush the disintegration products from the body.

Not the last role plays the correct construction of breathing. It is only necessary to breathe a nose. Even the correctly performed set of exercises will not improve the situation in the next 2-3 weeks. The first signs of improving their condition a person will feel a month of daily workouts.

If the proposed exercises cause sharp or acute pain in any of the livelihoods, the treatment of therapeutic physical education should be discontinued.

Contraindications for exercises

With all the usefulness of the LFC, the gymnastics for the hip joint has contraindications.

when drawing the peritoneum into the cavity of the inguinal canal;
with intervertebral hernias;
upon the occurrence of menstruation;
with hypertensive crisis and / or increased intracranial pressure;
in complications of the cardiovascular system and severe diseases associated with blood vessels;
in case of exacerbation of chronic states of bile disease, cholecystitis and the like.

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

Medical prophylaxis

Some medical experts believe that it is possible to get rid of bone-articular diseases of the musculoskeletal system by changing the quality and power mode. Eating fermented products, smoked meat products, food with biochemical preservatives should be used. It is also necessary to reduce the consumption of pickled, salty products and sugars. The most correctly your gastronomic addiction to satisfy vegetable food food.

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Even the psychological attitude of a person to stress, as the rheumatic diseases of the hip joints have the most direct attitude to this. In simple language, the hormone of stress actually eats hrying hip joints. If there was no emission or discharge of nervous stress, then there is a spasm of blood vessels in the joint area. Most often turn to rheumatologists, orthopeds and traumatologists People with an unstable psyche.

Take care of yourself and be always healthy!

How to forget about pain in the joints?

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You are worried about discomfort, crunch and systematic pain ...
Perhaps you tried a bunch of medicines, creams and ointments ...
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But orthopedist Valentin Dikul claims that there is a really effective remedy for joint pain!

Gymnastics for joints is one of the important conditions for facilitating the state during arthrosis. The set of exercises for joints should be performed daily, for fifteen - thirty minutes. Then after a fairly short time, a month and a half, the mobility of the joints will improve, arthrosis will begin to retreat.

Gymnastics for joints - how not to harm the body

Therapeutic gymnastics for joints is different from ordinary sports activities. Its feature is that the exercises provided for in the complex are directed not to an increase in the load on the muscles, but to improve the mobility of the joints. Therefore, they are simple enough, they are easy to perform.

Assess the status of your joints and choose exercises can be independently. Small tests will show how mobile spinal and extremities are moving.

Before doing exercises to strengthen the joints, follow these steps:

Tilt down the head, touching the scenters;
Tilt the head to the left and right, trying to touch the ear shoulder;
Take the shoulders back by connecting the blades;
Connect your hands in the "Castle" from behind, at the level of the blades;
Sit five or six times without hands;
Left forward without bending legs. Try to touch the forehead of the knees;
Puting the legs on the width of the shoulders, reach the palms to the floor;
Standing Download back so as to see the item lying on the floor behind.

If all the exercises managed to perform easily, therapeutic gymnastics for the joints is not too necessary for you. However, about the active healthy lifestyle forget, it is not necessary to forget under the hereditary predisposition to Arthrosis, it is necessary to make exercises to strengthen the joints two or three times a week.

Gymnastics for sick joints - main exercises

Gymnastics for joints consists of a complex of simple exercises. Therapeutic physical education for diseases of the joints 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 complex. It all depends on the state of the body, on how much it is ready for the loads.

Therapeutic physical culture for diseases of the joints necessarily includes the following exercises:

To develop the joints of the cervical department - slopes head left and right. It is necessary to make them very carefully, the cervical vertebrae is a rather weak place of the body. Do not strain, doing exercises for the joints, try to relax your neck and shoulder department.
As a training for a shoulder belt, perform maughs and rotation with your hands, different amplitude.
Therapeutic gymnastics for the joints of the elbows and wrists - flexion and extension of the hands, push ups from the table.
Effective FFCs with patients with finger joints - compress and squeeze into a fist, as well as breed the fingers to the side as wide as possible.
Gymnastics for patients with knee joints - squats. If you make them difficult - go on a chair or table.
Good training for hip joints - Mahi legs forward-back, and stretching - twine longitudinal and transverse. Remember that gymnastics for sore joints is made not through force, you need to get on the twine gradually, every day a little more stretching muscles and ligaments. In no case do not perform the exercise therapy at sore joints sharply, trying to achieve maximum results in one day. It will only aggravate the course of the disease.

Medical physical education for diseases of the joints, to pay attention to

With polyarthrosis, as well as if the joint movement causes strong discomfort and pain, the set of exercises should be a doctor. LFC with patients with joints in this case should be under the supervision of specialists. Then, when the state improves, gymnastics for sore joints can be performed at home.

The gymnastics for the patients of the knee joints will be much more comfortable, if the joints are pre-tempered, having massage using the ultra collagen cream.

Gymnastics for joints will be more effective if before and after training it is to use special ointments. These are preparations with collagen hydrolyzate and glucosamine, which remove inflammation and improve the production of composite lubrication. For example, the gymnastics for the sick joints of the knee, bringing a patient a rather unpleasant sensation, will be much more comfortable, if the joints are pre-tempered, having massage using the collagen ultra cream. The cream stimulates the production of the articular lubrication, accelerates blood circulation. Due to this, the joints become more movable, the exercises do not cause painful sensations.

It is necessary in the treatment of joint diseases, not only the outer effect, but also feeding the useful substances from the inside. Bioactive additives containing collagen hydrolyzate supply the body with this necessary to restore the articular tissue material. The course of reception of collagen ultra is designed for 3 months, and the effect can be seen after the start of consumption.

Where to buy collagen ultra \u003e\u003e

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 violation of the entire system.

How to defeat painful pain in the knees, stop the development of arthritis and arthrosis? This can be done with the help of the artician gymnastics of the doctor of alternative medicine S. M. Bubnovsky. This is a unique treatment method, which is based on physical exercises for knee joints without the use of drugs and compression linen.

Specificity of gymnastics

We cope with pain in your knees without drugs

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

For emergency recovery, the patient must fulfill the following requirements:

Examine from the doctor
Regularly engage in simulators
Work with a personal trainer
Abandon the admission of painkillers
Attend psychologist

Gymnastics contributes to the warming of the knee joint, which is why metabolic processes are improved.

This is a heavy, but effective method of treatment, which requires constant effort from the patient.

Video exercises for joints at home.

Complex exercise

The exercise complex should be performed with a gradual increase in load, preventing harsh pain

Such aahs like arthritis, arthrosis is characteristic of people of mature age. In athletes, lap pain often arise due to breaking bundles, cartilage layers. The articular gymnastics is also effective in osteochondrosis of the lumbosacral department. Exercises contribute to stretching reduced, strut muscles, resuming their work, strengthening and restoring the knee joint.

Exercises:

Grind the ice, cover it into the fabric, wrap your knees. Enact about chairs, gently go down to your knees and go as if you can. It will hurt, to begin with enough 2 steps, but in the end you need to reach 15 steps per approach.

Stand on your knees and go down on the heels, sticking to your hands for the supports. This exercise causes a sharp pain. Fix in this position for 5-20 seconds.

Sit on the floor, pull your legs, stick behind the foot and pull the big fingers to yourself. This contributes to the stretching of muscles and ligaments over and knee. The blood circulation is restored, the normal nutrition of the tissue of the joint, the knee begins to move better.

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

Stand, the legs are slightly wider than the shoulders, lie with your hands behind the support (door handle). Sat so that the knees are at an angle of 90 °, the back at the same time is smooth.The norm is 20 squats for one approach, it is desirable to bring up to 100 squats per day. Then try to exercise without support.

Lie on the stomach, grab your hands behind the foot and pull them on the buttocks. This exercise is aimed at stretching the front area of \u200b\u200bthe thigh.

Stand on your knees, your hands are elongated in front of you, on the exhale smoothly go down to the floor between the feet.

Lie on the back, the body is stretched, the legs are slightly sliding. Smoothly bend the right leg, so that the heel does not break away from the floor. Move the stop to the buttocks by moving movements, help your hands. Fix in this position to start for 4-6 seconds.

Complete the healing gymnastics with a contrasting shower.

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

Video: How to extend the youth of the knee joints.

Pros and cons of the articular gymnastics

The technique includes clear principles and accessible to each exercise.

Therapeutic physical education of the Bubnovsky is not suitable for everyone, Since the key to success is the power of will and daily work. The main advantages of the technique:

There is no need to take medicines that violate the operation of the gastrointestinal tract and other organs.
The articular gymnastics can be used as the prevention of diseases of the joints.
The exchange processes are normalized, the overall condition of the body is improved.
Subject to the regular execution of exercise, the development of degenerative changes of the knee joint is stopped. The need for a surgical operation disappears.
A person becomes confident in its own power.

The cons of the articular gymnastics according to the method of Dr. Bubnovsky is associated with the peculiarities of its implementation. And therefore, a person who wants to succeed and faster to recover should be ready to fulfill the following items:

Exercises regularly and for a long time.
Strictly follow the recommendations of the attending physician and personal instructor.
Superimize pain so that the exercises are effective.

Indications and contraindications

In some cases, the technique does not benefit, this is explained by the fact that a person incorrectly performs exercises, as it is training independently. Patients who are engaged with an instructor achieve success in 15 days. This, of course, does not concern those cases when the changes are irreversible.

The articular gymnastics will be particularly effective at the first stages of the development of arthrosis, artirite.

The gymnastics of Bubnovsky needed to people with such indications:

arthrosis, Arthritis, Gonoarthritis (initial stages);
recovery period after knee injury;
rehabilitation after inflammatory diseases of the joint;
violation of the motion function of the knee.

The main contraindications can be attributed to:

acute phases of the course of the disease;
purulent form of acute arthritis, arthrosis;
purulent inflammation of the synovial shell;
oaken joints (ankylosis), when they are completely fixed.

It is forbidden to perform exercises with similar contraindications, as it faces serious complications.

Clearly follow the instructions of the doctor, be disciplined, so you will achieve complete recovery, especially at the early stage of illness. But remember that the result is long, you need to work well on yourself.