Articular gymnastics Nagatinskaya. The best joint exercises for joint pain

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Diseases of the musculoskeletal system have become a very urgent problem in our time. In most cases, these diseases are associated with a sedentary lifestyle, and in recent years, such problems have begun to arise in very young people. An increasing number of the population complain of pain in the lower back, back and joints. Of course, you can continue the same sedentary lifestyle, relying on the competence of doctors and pills, or you can solve everything differently by applying articular gymnastics for treatment.

Joint gymnastics Norbekov

This well-known technique is a set of exercises that involve restoring each joint of the patient's body. This is not an ordinary exercise therapy system and not just an unconscious repetition of certain movements. It is based primarily on creating a positive psychological attitude before starting classes. In addition, the patient is focused on working with his own internal state.

The complex for Norbekov's joints is used for the prevention and treatment of such diseases. Diseases treated with it:

• Arthritis
• arthrosis
• Osteochondrosis, etc.

Judging by the reviews of people involved in such gymnastics, the method is really effective. What does it give:

1. Normalizes blood pressure.
2. Eliminates pain.
3. The motor activity of the joints increases.

Probably, before starting his gymnastics, it would not be superfluous to consult with the attending physicians:

• Arthrologist
• therapist
• Orthopedist

In any case, the choice always remains with the patient.

A consultation is also offered in the very center of Norbekov.

Before you start classes on Norbekov, you must do the following:

1. Try to completely relax your body - even the muscles of the face.
2. The internal organs must also receive this relaxation before languor appears.
3. The mood should be the most positive - you need to approach the matter with some humor.
4. To massage the ears - this, according to the author of the technique, activates the body. You need to pull your ears in different directions.

• For hand joints
• For leg joints
• For the spine

Gymnastics of Dr. Bubnovsky

Pain in the back and joints is a real disaster of our time. In addition, a person can be bothered by unpleasant sensations of neuralgia or muscle spasms.
It is not always necessary to treat this with medication - you can and should use exercise therapy. In addition, drug treatment relieves pain to a greater extent than eliminates the problem itself.

Considerable success in the field of therapeutic gymnastics was achieved and tested by Dr. Bubnovsky. What gives his gymnastics:

1. Prevents abrasion and pinching of intervertebral discs.
2. Joints become more mobile.
3. Improves blood circulation in tissues and muscles.
4. Significantly reduced discomfort in the joints and back.

The essence of Bubnovsky's gymnastics is that it is aimed not only at improving the mobility of the joints and spine, but also at restoring the body's reserve capabilities.

With the help of special exercises, selected by the doctor, patients struggle with physical inactivity, as well as diseases associated with this harmful phenomenon. Any lesson of Dr. Bubnovsky is available on the Internet.

There is a special MTB machine invented by a famous doctor that also helps in this process.

The basis of the Bubnovsky method is the use of kinesitherapy (treatment by movement). There are two types of gymnastics:

• Adaptive - for beginners.
• Articular - for a patient already physically prepared after the first type of gymnastics.

An individual program is selected for each patient, if the classes are conducted by the doctor himself or his assistants.

Joint gymnastics by Olga Yanchuk

This gymnastics is based on various exercises. Exactly:

1. Pilates
2. Industrial gymnastics
3. Stretching

The exercises specially chosen by Olga Yanchuk are aimed at normalizing the function of the spine. The purpose of the lessons:

• Improve the mobility of the joints and the spinal column.
• Strengthen large joints.
• Stimulation of joint fluid production.
• Improved flexibility and stretch.
• Getting rid of salt deposits.

Gymnastics Olga Yamchuk treats the body as a whole. Perfect for the weak and the elderly, for children. Advantages:

1. The complex, consisting of simple exercises, provides the patient's body with the necessary daily physical activity.
2. The body after such regular training will become more flexible and resilient.
3. Strengthens the muscles of the back, legs, arms, abdomen.
4. Helps normalize weight.
5. Gets rid of salt deposits.
6. Strengthens the nervous system.
7. Regulates the functioning of the thyroid gland.

For those who have just started or are about to start exercising, you should start with the simplest exercises.

• It would be more correct to train after eating (after two hours).
• Be sure to monitor your breathing - it should be calm and even. Breathe through the nose.
• Observe the correct posture during classes - a flat back, plus a neck and a nape, should be a straight line.

The results of the exercises directly depend on the personal qualities of each person. Here it is appropriate to show some perseverance and perseverance.

Only daily training (if possible in the morning) will bring the expected success. The minimum time spent on muscular-articular gymnastics is 20 minutes. As a result, not a single joint will be missed, which would not have been touched by the load from this workout.

Children's loads should be carried out with less intensity and duration.

1. Muscles and joints of the neck.
2. Further, everything descending (in order)
3. The end of the workout - exercises for the feet.

In this type of gymnastics, considerable attention is paid to the knees and spine.

The implementation of Olga Yanchuk's complex will allow, if desired, to master yoga, moreover, its most complex elements. Lessons can be learned with the help of video materials that are available to anyone.

In this system, as in yoga, great importance is attached to the psychological aspect. When performing this or that exercise, you need to concentrate your own consciousness on exactly that part of the body that is being trained at that moment. You need to imagine that things are getting better in every way:

• more flexible
• More beautiful
• More perfect

Joint gymnastics by Valentin Dikul

Articular gymnastics by Valentin Dikul for the spinal column has gained not only popularity, but also the love of patients, whom she literally put on their feet. However, she did not bypass those who simply monitor their health and do this gymnastics for preventive purposes. It helps with the following diseases:

1. kyphosis
2. Lordosa
3. Osteochandrosis
4. scoliosis
5. Intervertebral hernia
6. Cerebral palsy

Reference. The uniqueness of this technique lies in the fact that its creator managed not only to recover after a serious injury, but also to return to normal life.

Of course, the results will not come on the second day of classes - it will take months before the sick person feels it for himself. The secret of training is exercises with small loads. It is they who will return the joints to their former mobility.

Benefits of Dikul's gymnastics:

• Perfectly works out muscles and ligaments.
• The range of motion of the joints increases.
• The spine becomes strong and flexible.

Exercises are done both for the prevention and treatment of osteochondrosis and the spine.

Suitable for both trained athletes and the elderly.

Any technique requires some subtleties and proper implementation. If everything is done correctly, then the person receives the following results:

1. Metabolism is activated.
2. The body is simply filled with energy.
3. Improves blood circulation.

Keep the following in mind while exercising:

• There should be an even distribution of loads on all the muscles of the spine.
• The muscular corset can be restored using a suspended rope ladder.

This technique is based on the restoration of the former ability through laborious and patient work.

Dikul doesn't tell anyone that it will be easy. You need to follow the recommendations without retreating, not a single step. And the result is worth it - his technique brought back to life many thousands of people. And the general condition of the patient certainly improves. This once again confirms the fact that many people constantly turned to Dikul for help and are turning now.
It has been scientifically proven that neurocytes of the spinal cord are able to regenerate (recover). The method of Academician Dikul confirms this fact.

In addition, these classes do not deny all kinds of therapies:

1. Physiotherapy
2. Aquatherapy
3. Acupuncture
4. Therapeutic exercise
5. Chiropractic
6. Therapeutic gymnastics

In the specialized medical centers of Valentin Dikul there are special simulators, many of which the academician invented himself.

For each patient, a set of exercises is selected individually - this is done based on the diagnosis and the general condition of the patient.

In addition, joint simulators are also used at home as an addition to the main treatment.

Valentin Dikul has developed the so-called basic set of those exercises with the help of which motor activity is restored.

Conclusion

All the above systems of articular gymnastics have been tested by time and by numerous recovered people. V. Dikul, for example, experienced a lot. The choice of one of the above methods largely depends on the disease, the general condition of the patient.

Not the last role in choosing one or another technique, which will be the best in this situation, is played by personal preferences, as well as the notorious trial and error method, which it is advisable to avoid after consulting with your doctor.

In any case, you need to set yourself up for a long, hard work and an undoubted victory over the disease!

Articular gymnastics has a beneficial effect on the condition of the joints and the musculoskeletal system as a whole. It can be used as a pre-workout warm-up, included in morning exercises, or done as a stand-alone workout.

Benefits of articular gymnastics

In general, articular gymnastics exercises are a complex of soft and smooth movements, the main purpose of which is to increase muscle tone, develop flexibility, strengthen ligaments and joints.

Daily performance of a complex of simple elements of articular gymnastics is the optimal form of load for the body, which helps:

• increase the endurance of the joints and spine, strengthen them and develop their flexibility,
• get rid of extra pounds
• strengthen major muscle groups
• rejuvenate the body as a whole,
• overcome the negative effects of increased stress,
• get rid of salt deposits in the joints,
• regulate the functioning of the nervous system,
• improve thyroid function.

The secret of articular gymnastics is that such exercises make muscles, joints with tendons and the entire musculoskeletal system of a person actively work. At the same time, the exercises are easy to perform and do not require a high degree of physical fitness, in addition, they are easy to remember. Regular exercise acts on damaged joints from the inside, intensively supplying the cells of the joints and muscles with nutrients and oxygen. Thanks to this, even with a short investment of time, you can get a highly efficient load. Gradually, the damaged areas of the joints will recover, their activity and elasticity will increase.

Indications for articular gymnastics

The peculiarity of articular gymnastics is that it is recommended to do it not only for those who already have problems with the joints. Gymnastics will be an excellent prevention from creaking in the joints, weather reactions of the body, age-related disorders and injuries. Particular attention should be paid to articular gymnastics for those whose joints are under increased stress: those who train in the gym, dance or run, people who are overweight.

Thanks to the exercises in the complex of articular gymnastics, the hip joints are restored, the lower and upper limbs are developed, back pain is reduced, the abdominal muscles are strengthened, stretch marks are neutralized.

• women in the recovery period after childbirth,
• people over forty
• people leading a sedentary lifestyle
• those who have to spend a lot of time on their feet,
• fans of sports, fitness and dance.

If you want to prolong youth and prevent fragility of the joints and possible injuries, feel that the joints have become inactive, and short walks have become difficult, then articular gymnastics is what you need!

• In order for articular gymnastics to bring tangible benefits, it is worth doing it regularly.
• It is best to perform exercises in the morning, or no later than an hour before bedtime, and also no earlier than 2 hours after eating.
• It is worth allocating at least 20 minutes daily for a lesson (for children of primary and school age, the duration of training can be reduced until slight fatigue and loss of interest appear).
• Start with simple exercises and gradually include more complex exercises.
• In the process of training, remember about harmonious breathing, it should be even and calm. If in the process of exercising you notice that your breathing has become more frequent, stop and relax until the breathing rhythm returns to normal.
• It is important during gymnastics to follow the correct posture. The back should be straight and level with the neck and the back of the head.
• When performing an exercise, try to fully focus on the sensations in the joint that it is directed at.
• In the classical scheme of articular gymnastics, the study of body parts occurs from top to bottom: you need to start from the muscles and joints in the neck, and then move to the feet, paying special attention to the spine and knees.

Articular gymnastics exercises

The most common complexes today are the methods of M. S. Norbekov, S. M. Bubnovsky, V. Ostrovskaya, E. Kopeliovich. You can also perform them at home.

Below is an example of a simple set of exercises for articular gymnastics. Each exercise is performed 8-10 times. Exhale for tension, and inhale for relaxation.

Ear massage

1. Pull the auricle down, alternating relaxation with tension, then similarly pull the auricle up. Next, pull the ears to the sides and slightly back from the external auditory canal until a stretch is felt.
2. Twist the ears in a circle in one direction and the other, grabbing the entire ear completely.

Joints of hands and feet

1. Clench and unclench your fists, focusing first on clenching your fingers into a fist (grasping movements), and then on unclenching (thrown). Your fingers should be fully extended during this exercise.
2. With each finger in turn, perform a pushing motion, as if you are flicking someone on the forehead. Consistently squeeze your fingers from the little finger to the big one several times, and then from the index to the little finger.

Elbow and shoulder joints

1. Pull your shoulders forward towards each other until a pleasant tension appears. Relax, and then with a new effort, repeat the exercise, relax again, etc. Do the same, alternating between the reduction of the shoulder blades and relaxation.
2. Raise your shoulders up to reach your ears, then relax a little and stretch your shoulders back to your ears. Then make several circular movements with your shoulders back and forth in the maximum amplitude.
3. Straighten your body, clasp your hands in front of your chest. Turn your head to the right and pull your left hand to the right with your right hand until it stops. Relax without changing position and pull your arm with extra effort. Do the exercise on the other side.

Hip joints

1. Raise your right leg bent at the knee, thigh parallel to the floor. Pull your hip all the way to the right, then add effort, trying to pull your hip as far as possible. Make a few springy movements, change your leg.
2. Walk on straightened legs, leaning on the entire foot, then on the heels, on the toes, on the inside of the feet and on the outside of the feet.

knee joints

1. Bend your leg at the knee, thigh parallel to the floor, lower leg relaxed. Rotate your lower leg several times in each direction (clockwise and counterclockwise), then switch legs.
2. Place your feet shoulder-width apart, feet parallel to each other (socks slightly turned inward), palms on your knees, body tilted forward, back straight. Make circular movements with your knees, helping the rotation with your hands. End each rotation with full knee extension.

Foot joints

1. Slightly bend the right leg at the knee, keep the foot in the air. Pull the sock away from you with springy movements. Repeat the movement a few times, then switch legs.
2. Alternately with each foot, make circular movements several times in each direction. At the same time, the leg is motionless, only the foot works.

Contraindications for articular gymnastics

There are practically no contraindications to articular gymnastics, however, if you already have any joint problems, it is better to consult a doctor before starting classes.

With caution and at a slow pace, you need to perform the exercises:

• Under reduced or increased pressure;
• With various diseases of the joints;
• For problems with the thyroid gland;
• If you are in poor health.

During pregnancy, gymnastics aimed at developing the joints of the lower body is categorically contraindicated!

In general, gymnastics for the joints is considered a very gentle form of fitness and is available to everyone, without any restrictions on age or other parameters. Start doing gymnastics today, and you will see how strength is added, the body becomes more energetic, and your mood improves. This is an affordable and safe elixir of youth and health!

Many have heard of joint gymnastics, but not many people use it in practice. To maintain the overall health of the body, as well as perform complex multi-joint exercises, it is necessary to perform a set of exercises for the joints. Over time, the joints wear out, their ossification leads to the inability to perform physical activity. Therefore, joints need to be given special attention, along with contraction and.

Why do you need joint gymnastics?

Joints - the main link of the musculoskeletal system, serve to flex and extend the limbs, trunk, especially in sports, their proper functioning affects the results and productivity of each workout. Focusing on the work of the muscles, the joints are remembered only when they feel discomfort, pain, immobility of the joints and stiffness of movement.

Over time, intense loads can wear out the joints, as a result of which the articular tissues (cartilage) are deformed and become inflamed. A sedentary lifestyle, on the contrary, leads to ossification and impaired mobility. All these factors affect the health of every person. You can prevent them with the help of articular gymnastics exercises.

Joint gymnastics as a direction in fitness

Joint gymnastics is considered one of the safest. Training provides for the development of mobility of all joints, positively affecting the state and functions of the musculoskeletal system.

Exercises from articular gymnastics are aimed at dynamic or static effects on all joints of the body, including the spine, ligaments and small muscles. Thus, performing gymnastics regularly or at least once a week, the mobility of the joints increases significantly, which prevents various joint deformities, enslavement and deterioration of blood supply.

In general, this direction is suitable for everyone, regardless of age and level of physical activity. Gymnastics of the joints is necessary for everyone, like a child who leads a sedentary lifestyle or is in a period of active growth, both athletes of all sports, especially those prone to injury, and older people who, due to age-related changes, become enslaved and undergo degeneration of joints and ligaments, increases risk of dislocations and fractures.

Also, in addition to its healing properties, articular gymnastics increases flexibility for aesthetic purposes, for example, it improves the quality of yoga asanas, so articular gymnastics is more often practiced in yoga centers.

Despite the fact that the direction is practically harmless, it is necessary to understand that the joints are a fragile mechanism that is easy to damage, and it is more difficult to restore, and sometimes the echoes of a joint injury accompany a person throughout life. Therefore, the joints must be treated with care and never brought to acute pain.

If you want to start doing this direction, it is important that the joints are initially healthy or at least restored after injuries and the like. With inflammatory processes and pain in the joints, you should not start training, this will only provoke a worsening of the condition.

At first, do exercises at half strength, and preferably under supervision, which will correctly dose the load. But do not expect a quick result - the joints are developed for a long time, so sharp movements and large amplitudes are inappropriate.

Benefits of doing joint exercises

• Increases the mobility of the musculoskeletal system.
• It loosens joints, ligaments, improves blood circulation and general condition.
• It has a beneficial effect on well-being.
• Suitable for any age.
• Prevents the development of joint diseases.
• Restores joint mobility after injuries in remission.

Contraindications

Articular gymnastics is contraindicated during the period of exacerbation of all diseases of the joints, spine, as well as sprains and ruptures of the ligaments. It is not yet recommended to exercise after injuries, operations, it is necessary to fully recover and start training only on the recommendation of the attending physician.

A set of exercises for articular gymnastics

Gymnastics for leg joints

Foot exercises

Exercise 1

Standing, rise on your toes and smoothly roll onto your heels, perform the movement slowly, working in full amplitude. Do 8-10 repetitions.

Exercise 2

Standing on one leg, hold the other over the floor of the canopy. Perform circular movements with the foot in one direction (5-10 circles), then in the opposite direction. Change your leg.

Exercise 3

The next movement is performed while sitting on the buttocks, the legs are maximally straightened at the knee. The movement is carried out in 4 stages:

1. pull the feet as much as possible "on yourself", hold for 4 seconds;
2. leave the joints of the feet motionless, bend only the toes as much as possible (pause 4 seconds);
3. pull the sock as much as possible (joints and fingers), hold for 4 seconds.
4. with a stretched joint, lift only your toes “towards you”, pause.
5. Repeat the movement cycle 5-10 times.

For knee joints

Exercise 1

Standing, lift and hold the thigh of one leg overhang, make circular movements with the lower leg, rotating as much as possible in the knee joints. To one side and the other 5-10 circles. Change your leg.

Exercise 2

Standing, overlap with one foot back - to the buttocks, hold the foot with the same hand, pressing the heel to the buttock as much as possible. The knees are pressed to each other. Switch legs, hold the position for 15-30 seconds on each leg.

For the hip joint

Exercise 1

Perform rotations of the pelvis, starting with a small circle, gradually increasing the range of motion. In one direction 5-10 circles, and in the opposite direction.

Exercise 2

Standing on one leg, lift one hip towards you. Hold the lower leg with your hands, press the thigh to the stomach as much as possible, the knee tends to the chest. Hold 15-30 seconds, change sides.

1. Sitting on the buttocks, one leg is extended straight in front of you, the second foot is pressed against the inside of the thigh of the straight leg, with the heel closer to the groin.
2. The knee of the bent leg stretches to the floor as much as possible, you can gently press with the power of the hand.
3. Hold for 30 seconds, switch sides.

For complication, you can tilt the body forward, along a straight leg.

1. Sitting on the buttocks, join the feet together as close to the pelvis as possible.
2. Press your palms or elbows into the reed, pulling your knees towards the floor.

Hold for 15-30 seconds.

Gymnastics for the joints of the hands

Hand exercises

Exercise 1

Stretch your arms out to the sides. Perform rotation with brushes, fingers into a fist, in one direction 5-10 times, and in the other.

Exercise 2

1. Raise your right hand forward, with the palm “away from you”, and press the left hand on the palm of your right hand (fingers look down) and pull the brush towards you as much as possible, hold for 10-20 seconds.
2. Expand the same brush, and press on its back side, pause 10-20 seconds.
3. Same for the left hand.

For elbow joints

Keep your arms outstretched at your sides, hands in a fist.
Rotate only in the elbow joints inward - 5-10 circles, then in the opposite direction.

For shoulder joints

Exercise 1

Rotate straight arms from the shoulder in a full circle to one side (5-10 laps), then in reverse.

Exercise 2

1. Raise your straight right hand in front of you, with your left hand grab the elbow of your right hand.
2. Pull the straight right arm as close to you as possible, the movement comes from the shoulder joint, hold the tension for 10-30 seconds

   Conclusion

   Prolonging the health of the joints, as well as improving the range of motion in exercises, will help with high-quality joint gymnastics before strength exercises. First you need to warm up the muscles, or for 10 minutes, then proceed to the exercises for the joints. The warm-up does not take much time, it can also be performed in addition to strength training, but only after warming up.

   Joint gymnastics in video format