The human body needs movement and constant activity in order to maintain tone and feel fit. Unfortunately, due to various diseases and fatigue, the activity of the body decreases and disorders begin to develop. To avoid this, experts advise performing therapeutic exercises for joints and the whole body.
Arthritis stress
Due to the deformation of the joints, the body loses its mobility, the possibilities of active movement begin to be limited. In parallel with treatment, gymnastics exercises for the joints must be performed in order to gradually bring the body back to its former activity.
In addition to performing exercises, doctors advise taking medication and undergoing a course of therapeutic massage. You can not give a strong load in case of exacerbated arthritis with severe pain, diseases of the internal organs and the presence of chronic ailments. Performing exercises can be divided into several categories:
- Gymnastics for individual joints in serious diseases.
- Group classes for patients with similar disorders.
- Classes at home.
Exercises are preferably performed on a flat surface so that there is support for the feet. To enhance efficiency, special loads can be used. To prevent ankle joint disease, it is recommended that:
- Gymnastics for joints with flexion and extension of the toes.
- Weight transfer from heel to toe.
- Kneading the midfoot.
The correct implementation must be monitored by the trainer. You can perform exercises using video tutorials.
Osteocondritis of the spine
The main thing here is to strengthen the muscular corset of the back so that the soft tissues maintain a normal position. Performing simple exercises will help to achieve a positive result. Joint gymnastics starts from:
- Lying on your back, put your palms on your hips. Lift the upper body and hold it for a few seconds, then return to its original position.
- Put your hands on the back of your head and repeat the previous exercise again.
- In the same position, change the upper body to the lower and raise the legs as much as possible, holding it in a raised state.
- Perform as the previous exercise, but spread the feet apart and in the FE again bring together.
The effect can be seen after the first weeks of execution. Gymnastics for joints at home can be supplemented with exercises from standard aerobics for activity dynamics.
Complexes for scoliosis
When curved posture is also useful to perform exercises. They help prevent spinal deformity and protect against further destruction. To perform, experts advise you to choose a slow pace and daily execution. This will help achieve maximum results.
Lie on your back, put your hands behind the back of your head. On inspiration, spread elbows around, on exhalation, return to the starting position. Repeat several times. In the same position, do alternate bending and extension of the legs, pressing them as close to the stomach as possible.
Take the initial position lying on your back, lay one hand behind the back of the head, which you put on your chest, gradually raise your torso and legs and slowly return to the PI, repeat several times from each side.
These exercises go well with hip gymnastics. The effect of daily execution begins to appear after the first weeks.
Joint warm-up
Exercises can be performed when problems occur or for the prevention of the musculoskeletal system. Movement in the process should be smooth and alternate with massage rubbing joints.
- Gymnastics for joints at home begins with rotational movements of the forearms in different directions.
- Simultaneous rotation of the arms in different directions increases the overall tone of the body and enhances blood circulation. Useful exercise will be combined with any complex.
- Gymnastics for the hip joint begins with rotational movements of the hips in different directions.
- Bend your legs slightly, put your hands on your hips just above the knee joints. Make circular motions 10-15 times. You can sit down a bit to complicate the implementation. Gymnastics for the knee joints requires experience in terms of implementation.
You can perform exercises at any time of the day. The main thing is to do all the elements correctly and gradually.
Respiratory elements
To reduce the symptoms of vegetative-vascular dystonia, experts advise performing complexes of breathing exercises. You can combine them with gymnastics for the shoulder joint for osteochondrosis or other types of exercises for the musculoskeletal system.
Rhythmic breathing is performed alternately with the nose and mouth. First, a deep and even inhalation is made through the nose, then exhale with a jerk through the mouth, when the air has already warmed up a little.
To perform chest breathing, hands should be placed on the waist, inhaled through the nose as deep as possible, expand the chest and exhale. To avoid severe attacks of vegetative-vascular dystonia, you can perform breathing exercises in a packet.
You can combine these elements with performing gymnastics for the knee joints. But in the process of execution there should not be unpleasant sensations or discomfort. Otherwise, execution must be aborted.
Contraindications
Physical activity is not always considered the right decision. Performing exercises is prohibited if:
- Signs of exacerbation of disease. Additional load in this case can damage weakened organs.
- Elevated temperature and general weakness of the body. If you feel dizzy, a change in blood pressure, then it is better to abandon the exercises.
- During pregnancy and during postoperative recovery.
- With severe bleeding.
- Severe mental disorders.
- Oncological diseases.
If you give an increased load on the body in which there are thromboses, this can lead to negative consequences. With intoxication or infectious processes in the body, it is better to abandon the exercises.
Types of therapeutic exercises
Gymnastics can be divided into different categories depending on the type of influence on the body. According to the method of conducting complexes can be individual or group, according to the dynamics - active and passive. The main types of gymnastics are distinguished:
- Static and dynamic. The essence of the first is to hold the body in one position for some time. The second set the body in motion. This includes gymnastics for joints with arthrosis of the knee joints.
- Stretching and relaxing exercises relieve fatigue and restore muscle tone.
- Respiratory can act as separate elements of a workout, or be part of other exercises. The quality and effectiveness of performance depends on proper breathing. Indicated for respiratory diseases. Exercises of this type well affect all organs and systems.
Different types of exercises can be involved in the training program to get the maximum effect. Experts advise starting with static exercises and moving smoothly to dynamic loads.
Tools and Forms
Means are therapeutic factors that are used to accelerate the patient's rehabilitation process. This includes active walking and performing gymnastics in the water. Also positively affect the body swimming and regular exercise on the simulators. Gentle acrobatics and climbing actively affect the body and allow you to keep all muscle groups in good shape.
It is necessary to draw up forms of physiotherapy exercises individually, taking into account not only physical parameters, but also a person’s lifestyle and endurance. In the complex of walks, occupational therapy, health tourism and industrial gymnastics you can get good results.
Indications for implementation
The list of indications includes a list of diseases of the musculoskeletal system, nervous and cardiovascular systems. Gymnastics for joints will be useful for arthrosis of the knee joints, curvature of the spine and paralysis. Gradual regular loads are required to undergo the rehabilitation phase after surgery, post-traumatic recovery.
In case of neurological diseases, the implementation of certain exercises allows not only to improve well-being, but also to tone the muscles and restore activity. In diseases of the heart and blood vessels, doctors recommend active walks and simple complexes to increase the tone of the body.