Complex of medical exercises for joints

Health Hits: 149

At most of people, aged after 40-45 years, there occur degenerative changes in joints. Very many people face this problem much earlier. Perceiving functions of joints as something ordinary, we pay to them attention, only with approach of pain, often sharp. To prevent such unpleasant succession of events, it is necessary to observe some measures of prevention among which the first is the gymnastics.

Gymnastics for joints

There is rather large number of techniques and gymnastic complexes which purpose is prevention of development of diseases of joints, injury prevention, and even recovery of patients and the injured joints.

However, not all exercises are equally useful in any given situation, and sometimes, incorrectly made complex, can do harm or aggravate a trauma.

Whether you know? The most effective complex for recovery of the injured joints is swimming.

Advantage and harm

The physiotherapy exercises are effective means of recovery of the affected joints. Regular performance of correctly picked up complex, is capable to facilitate considerably disease symptoms, to accelerate post-traumatic rehabilitation.

Besides, LFK has such useful properties:

reduces pain;
develops an articulate crack, at the same time friction of a head of a bone about a bed decreases;
has a positive impact on blood circulation;
strengthens muscles;
promotes alignment of a spine column, forms a beautiful and healthy bearing;
normalizes breath.

The exercises capable to do harm to health in certain situations:

ducking with turn, is contraindicated at hernia of cervical department;
it is impossible to pull itself for a neck when swing a press as load of a press decreases, and increases by cervical vertebras;
at problems with cervical vertebras swimming in Breast Stroke and Butterfly stroke styles can do harm;
at pains in lumbar department, joint performance of inclinations and turns of a trunk in the parties can aggravate a problem;
at diseases of average departments of a backbone, the reason of deterioration in a state can become as back deflections (for example, bridge), and a round-shouldered back, all exercises in such cases it is necessary to carry out, holding a back absolutely exactly;
in case you have problems in lumbar department, any exercises which are carried out are contraindicated sitting.

Indications and contraindications

In certain cases exercises will be unambiguously useful to joints, and are even necessary.

Important! It is necessary to remember that LFK it is difficult physical education, first of all this some kind of medicine. And medicine, as we know, in certain situations can become poison. Besides, can happen so that several various joints (for example are affected, at polyarthritis), and the exercises recommended for recovery of some joints are categorically contraindicated for other group. Therefore itself should not appoint independently a set of exercises, for this purpose there are experts, address them.

It is possible to distinguish such from them:

any types of arthritis;
post-traumatic rehabilitation;
the negative changes in functioning of a joint caused by trauma consequences;
restoration after long static position of a joint (post-operational immobilization).

It is also necessary to tell several words and about contraindications:

anchylosis (the joint does not move because of merging of bones owing to an infection or a trauma);
exacerbation of arthrosis, arthritis, any diseases of this body;
fever, high temperature;
postinsultny or postinfarction state.

Rules of performance of exercises

When performing any gymnastic complex, it is necessary to conform to some rules, otherwise it is possible not to improve a condition of sick body, and to do much harm.

Not difficult rules, but it is necessary to observe them strictly:

Only the doctor has to appoint any medical complex. Many underestimate the importance of gymnastics, including it some optional addition to the main treatment. Actually, correctly picked up and carried out complex, can recover health completely. In the same way, the simplest exercises are capable to aggravate a disease state of a joint.
The set of exercises should be carried out in 1.5 hours after meal.
If any exercise is impossible to you, be not upset and do not try to make it with a great effort, bringing to emergence of pain. Stage-by-stage, slow performance of an element, anyway will bring result.
For achievement of desirable result, exercise it is necessary to carry out daily, approximately in at one time.
If you feel pain, at once stop occupations, it is also impossible to start gymnastic exercises if at this moment you feel pain.

Performance of remedial gymnastics

Before starting performance of exercises, it is necessary to do full warm-up. The main task of warm-up is to prepare joints and ligaments for the forthcoming loadings, to give them big elasticity, in order to avoid a trauma recurrence.

Important! During warm-up it is necessary to warm all joints, muscles and sheaves, but special attention needs to be paid to those joints which you are going to study and also to adjacent muscles and sinews.

The general exercises for joints

For knocking over of pain in joints, and recovery of their mobility, it is possible to carry out simple, however, rather effective exercises:

At pains in cervical department of a backbone carry out (smoothly and accurately) a ducking in the parties, forward and back. Then make till 18-20 rotary motions in one, then in another the parties.
At pain in a humeral belt, circular and swing movements by hands will help with various planes and amplitudes.
For treatment of sore luchezapyastny and elbow joints, it is necessary to carry out push-ups (depending on width of setting of palms, the area of loading changes, at the wide successful fellow the shoulder joint joins), rise on a biceps of easy burdening, rotary motions by brushes.
If you suffer from articulate pain of fingers of hands, work as a ring expander, or just strong clench a fist for several seconds, then weaken.
For knees squats with setting of legs of different width are good: legs together, at shoulder length, plie. In case to carry out exercises it is problematic, find a point of support — a window sill, a chair, etc.
Moves legs in various planes, frontal circular motions by the legs bent in knees, an extension training in different ways — all these exercises are good at a coxofemoral joint pains.

Coxofemoral

Arthrosis of a coxofemoral joint (coxarthrosis) — a dangerous disease which can lead to almost full immobilization. For treatment of this disease of a little medicamentous approach or application of massage, it is necessary to carry out a complex of physical exercises regularly.

We offer you some of the most effective exercises at arthrosis, however, before performance of LFK, consultation with the expert is anyway necessary.

Get acquainted with complexes of effective exercises for a coxofemoral joint.

Exercise No. 1/1

Accept an initial position: lay down on a floor a back up, straight arms are on a floor, freely touching the case.
Softly tear off any leg on 15 cm from a floor, trying to hold it directly. Record this position for 1/2 minutes.
Also softly return a leg to initial situation.
After 10-15 seconds of a respite, do the same with other leg.
All work in this exercise, is carried out by muscles of a hip and buttocks, the pelvic area which is densely pressed to a surface remains is absolutely immovable.
Make on one repetition on each leg.

Exercise No. 1/2

The same exercise, as previous, only carried out in dynamics:

Smoothly raise a leg as highly as you will be able (without bringing to pain). Record on a maximum of height it is situation on 1-2 sec.

Important! When performing any LFK complexes, it is not necessary to bring joints to pain at all, it will not help to restore quicker health, and will only aggravate a problem.

Smoothly lower and relax an extremity (1-2 sec.), then repeat all movements again. It is necessary to execute 10-12 repetitions then to replace a leg.
You watch that load of both legs was equal: it concerns height of rise, fixing duration on a maximum, rest time, well and, of course, the number of repetitions.

Exercise No. 2/1

The same initial position, as in the previous exercise.
Bend a knee joint of any leg so that the shin fell into a state vertically to a floor. Now smoothly tear off this leg from a surface, pull it up to that time until you are able (it is not necessary to bring to pain).
Record situation in the maximum point for 1/2 minutes. Smoothly adopt the initial provision, straighten a leg and relax muscles.
Have a rest 5-7 sec. then replace a leg.

Exercise No. 2/2

Do the same exercise in dynamics just as it was in the second part of exercise No. 1.
On a maximum you hold a leg about two seconds, for the same time relax, between repetitions, muscles of the leg lying on a floor.
After 10-12 repetitions change a leg.

Exercise No. 3

This exercise can cause difficulties in the unprepared person. In that case and also to aged people, having problems about HELL, it is better to pass to the following element at once. You should not try to prove something to yourself, it can have negative consequences.

Initial situation same, as in the previous elements.
Tear off synchronously both legs from a surface, smoothly pull them to the level of 12-15 cm from a floor.
Softly part legs so as far as it is possible then again connect them.
Holding legs suspended, execute 7-10 cultivations and data then softly return to an initial position and relax muscles.

Exercise No. 4

Accept an initial position: lay down on one side (any), bend a knee joint of a leg which is on a floor, other leg (lying over bent in a knee), you hold a straight line.
Raise the direct leg lying from above up, trying to reach a corner between the horizontal plane and a leg about 40-45 °.
Record in the maximum point your position for 1/2 minutes, adopt the initial provision, softly lowering an extremity. Relax muscles, have a rest several seconds.
Replace a leg.

Exercise No. 5

Exercise No. 4 is carried out from the same situation, as.
Softly raise the leg which is from above until the corner between an extremity and a surface does not reach 35-40 °.
From such situation turn a foot together with all leg up (outside).
Having turned out foot and a leg outside to a maximum, move foot down (in the internal direction).
Make 12-14 such movements up-down, and then return an extremity to an initial position and relax.
After short rest, lay down on other side and change a leg.
In this exercise not only the foot has to work, the movement has to be carried out by all leg, from a bederny joint, to a foot.

Exercise No. 6/1

Lay down on a back, place the legs bent in knee joints so that foot were on width of shoulder joints.
Now try to tear off a basin from a surface on the greatest possible height. Your points of support are soles a foot and a humeral belt.
Move basin up softly, without breakthroughs, having reached a maximum, record a position for 1/2 minutes.
Adopt the initial provision, having softly lowered a basin and relax.

Exercise No. 6/2

The previous element should be done in dynamics. The initial position and a separation of a basin from a surface are absolutely similar. Only on a maximum it is necessary to fix situation on 2 sec. then smoothly lower a basin, without bringing it to a surface on 12-15 cm.
The number of repetitions (one repetition — the movement at the height of 12-15 cm, to a maximum and back) is 12-14 times of the provision of a basin.
Lay down on a floor, relax muscles and have a rest.

Whether you know? In case elasticity of your ligaments and muscles do not allow you to reach feet, and knees are bent, try the following method: take a belt two hands for the ends, and throw with it soles a foot. You hold legs directly, and by means of a belt reach for feet, it considerably will facilitate a task. The problem of this element is to put an extension. It is necessary to carry out it within several weeks one time daily. At a final stage you will manage to bend down the case to hips much closer, than prior to performance.

Exercise No. 7

Sit down on a floor, extend legs. Without bending knee joints, last forward, trying to get sole palms a foot.
Try to extend a trunk as much as possible forward, record this position for 2-3 minutes, trying to relax muscles completely.

Exercise No. 8

Sit down on a chair. Softly raise a shin of any leg to the situation parallel to a floor. Then continue the movement, by means of a coxofemoral joint.
Pull an extremity up to the greatest possible height. Detain her in such situation for 1/2-1 minute.
Adopt the initial provision, moving in the return sequence: at first, working a coxofemoral joint, then you put a hip on a chair seat, then you continue the movement by a shin to an initial position.
Several seconds have a rest, and then replace a leg.

Exercise No. 9

Accept a sitting position on a floor, a direct back lean against a wall, as far as possible, part legs.
Leg foot with the affected joint, very slowly and smoothly pull to yourself, bending a knee. Your purpose is to establish a foot on a floor by all surface, at the same time the distance between hips should not be reduced.
After the foot is all the surface on a floor, easy movements try to put pressure an external part of a knee joint of a sore leg. Buttocks, foot, and all healthy extremity, have to remain are not mobile, only the knee joint towards a healthy leg, under pressure of your hands moves.

Important! This element is admissible to be carried out only that who has a coxarthrosis of the I degree. The suffering this disease in more severe forms, exercise is contraindicated.

Make impact on a knee not constantly, and periodically weakening, and gradually adding pressure. It is not necessary to bring at all to pain as soon as you feel the steady tension of muscles and ligaments, exercise should be stopped.

Video: gymnastics for coxofemoral joints Exercise No. 10

This exercise, as well as previous, is intended only for patients with the I degree of a disease:

Reach the same initial position, as in the previous element. Both exercises are carried out in the identical sequence until foot is not completely recorded on a floor.
After that, clasp a foot sole with palms, and softly pull a foot on yourself. It is necessary to pull until feel the stable tension of muscles and ligaments, it is not necessary to bring to pain.
In a final point detain a foot on 60-100 pages, try to relax muscles, and then smoothly adopt the initial provision.
Relax and have a rest. Carry out daily on one repetition.

Whether you know? Even ideally picked up LFK complex is not enough for full disposal of osteoporosis. However, combined use of vitamin and medicamentous therapy, the corresponding diet and physical education, enhances synergetic effect of treatment by 3-5 times.

For simplification of a task (in case of insufficient elasticity of sheaves), you can apply a belt, how it is described in exercise No. 7. Exercise No. 11

The finishing exercise which main objective is the muscles relaxation means of self-massage.

It is necessary to mass all hip, except for a biceps (back surface):

Begin with grindings with palms of a front surface. Do by palms the rubbing movements, kind of trying to twist something in a hip all area of the opened palm.
Advance palms from nadkolenny area to a coxofemoral joint within 2.5-3 minutes. By this time you will have to feel easy pricking and pleasant inflow of heat. It is not necessary to bring to pain or burning sensation.
At a final stage of massage during 60-90 pages carry out the easy sliding movements on the surface of a hip from a knee to a coxofemoral joint.

Strokings will give to muscles a necessary tone and that such state remained as long as possible, it is possible to apply intended for this means: Viprosal, Nikoflex, Hondralgin, BenGey, etc.

Video: the gymnastics for coxofemoral joints LFK Priority for treatment and prevention of osteoporosis, is a muscles training. At osteoporosis the most part of any gymnastic exercises approaches, it is necessary to know only what exercises to carry out for any given purposes:

aerobic complexes train legs (walking, the exercise bike, a zumba, Pilates);
power trainings develop back muscles, as well as hung on a crossbeam;
the all-strengthening impact is made by swimming, water aerobics, simple morning exercises;
yoga and a kallanetika the flexibility and elasticity of ligaments and muscles develop.

For the most universal and effective complex training, it is necessary to carry out exercises of all above-mentioned types. At regular performance of a described below complex, you will be able to lower considerably pain at osteoporosis, and at a favorable outcome even to get rid of a disease:

Exercise No. 1

Accept an initial position: lay down on a floor, extend hands.
Tear off legs from a floor on height of 10-15 cm and cross them. Record a position within 1/2 minutes.

Exercise No. 2

Lay down on a back, place legs so that foot were on one longitudinal line with shoulder joints.
Pull socks of feet to knees, working only with an ankle joint.

Exercise No. 3

Lay down on a floor the person up, bend knees.
In turn pull legs to yourself, pressing the top surface of a hip to a stomach.

Important! The researches conducted by World Health Organization allowed to establish that osteoporosis is one of the main reasons for changes at adult and elderly people. About 1/3 all injured women and about 1/5 men had this disease.

Exercise No. 4

The initial pose is similar to the previous exercise. Additional points of support are palms stretched in sides of hands.
Serially incline legs to the right, then to the left until the lower leg does not touch a floor.
Become near any subject of an interior which can serve as a support: a table, a chair, a chair, lean against it.
Carry out squats (10-12 repetitions) with the socks of feet placed in the parties.

To open a coxofemoral joint — means correctly it to develop, to open all potential opportunities of the largest joint of our organism which, in turn, will help to achieve unattainable, without disclosure, flexibility, elasticity and an extension.

The most effective complexes on disclosure of a coxofemoral joint, are exercises on the basis of yoga asanas. Some of them, rather effective and simple, you will be able to carry out houses independently.

For a start it is necessary to do special warm-up, having prepared a body for a full-fledged training:

Take an initial position — become directly, legs are cramped, palms of both hands lie on a breast, one on another, fingers are directed to a chin.
Exhaling, part hands in the parties, and connect them over the head.
Make at the same time slow breath a full breast with a deflection back until it does not become difficult for you to breathe.
Then, with an exhalation, begin to move a body in the opposite direction, until, when you are able to touch by floor hands. Legs have to be straight lines all the time.
Take the greatest possible step back the right leg, at the same time taking a breath, the left leg at the same time is bent at right angle. In such situation bend a back, having thrown back the head back.
At the same time make an exhalation and put the left leg to right, and hands execute an emphasis in a floor. As a result in a profile your pose will look as follows: an emphasis in a floor palms, straight arms and a back, buttocks — the top point, direct legs, an emphasis all area of foot in a floor.
Lay down on a stomach, accept an emphasis palms in a floor, taking a breath, bend a back (straight arms), throw back the head back, pull a chin up.
Accept position No. 5, doing an exhalation.
Put the left leg to hands, at the same time carrying out a breath, at you the fourth position will turn out.
With an exhalation put right to the left leg.
Taking a breath, straighten a body, cramp hands above, moving them through the parties, execute a deflection (pose No. 2).
Return to an initial position, having made an exhalation.
Repeat movements in the same order, only replace legs.

Video: yoga on disclosure of coxofemoral joints After preliminary exercises it is possible to be engaged in performance of the main complex:

Initial position in all exercises the same, as in a preliminary complex.
From a launching site bend a knee joint of any leg and establish it by foot on internal area of that leg on which you stand. Try to arrange a foot as it is possible above. You keep hands reduced (as in an initial position) on a breast or over the head (it is simpler to keep balance in such situation). Relax, your muscles should not be strained.
From a starting position sit down on a halfbent leg, and throw other leg from above on a hip bent, and get its foot for a shin of basic (bent). The same way bind hands, you hold a back directly. Adopting the initial provision, press a chin to a throat. Change a supporting leg.
From an initial position bend any leg in a knee joint at right angle, another take the greatest possible step back. In this situation your heels have to be located at one level, and develop a hip of a front leg on yourself, working a coxofemoral joint. Develop a humeral belt synchronously with hips, and extend straight arms throughout a humeral belt, in the horizontal plane.
From a launching site establish feet at the level of shoulders. Take a step aside on the same width. From this position incline a trunk forward without bending a backbone. Accept an emphasis hands on width of the placed legs, weaken and pull back muscles.

Dysplasia of a coxofemoral joint — congenital pathology which can lead to defective development of a joint. However, it is rather simple to fix a problem if in time to begin to take measures. The gymnastics and massage is especially effective.