Health Desk, Delhi Magazine: Joints are something that especially needs to be protected. We offer you a set of fairly light exercises that will help you not only with osteochondrosis and arthrosis, but also with other problems.

A set of exercises for the joints

For feet

These few exercises are good for: flat feet, gout, foot spurs, ankle arthritis, after injury or surgery on the calcaneal (Achilles) tendon, varicose veins, swelling of the ankle joint, migraines.

All of them need to be performed 15-20 times, until you feel heat in the working joints. If you hear a crunch, do not pay attention, it will pass soon.

1. “Repulsion”

Position-  Lying on your back, arms lie freely at your sides, legs straight, shoulder-width apart.

Alternately stretch the big toe (until the maximum possible straightening), then bend it towards you again to the maximum, making, as it were, stretching movements with the heel. Forward and backward. You can do it together, you can alternately with each foot.

2. “Wipers”

I.p. – the same as in the first exercise.

Alternately bring your thumbs together and spread them as far as possible to the sides. When mixing, try to put your thumbs on the surface of the bed. When breeding slowly, slowly, as it were, twist the entire lower leg.

3. “Rotations”

Rotate your foot clockwise and counterclockwise alternately. Watch your big toes and try to draw circles with them.

4. “Fist”

Squeeze your toes as much as possible, as if you were going to grab an apple or a ball with them. Then also spread your fingers as much as possible, as if spreading your palm.

For the knee joint Pain

This exercise is useful not only for warming up, they are necessary for osteoarthritis of the knee joint, after a knee injury . You also need to perform these exercises 15-20 times.

5. “Sliding heels”

Position – legs straight, arms along the body.

Alternately bend and unbend the legs at the knees, as if sliding the soles along the bed. When bending, try to touch the buttock with your heel (you can even help yourself with your hand, although hip cramps are possible).

For the hip joint

The following two exercises help with coxarthrosis, aseptic necrosis of the head of the hip joint, pain in the lower back.

6. “Train wheels”

Position – the knees are bent.

Alternately stretch the straight leg with the heel forward to the maximum length, literally until the pelvis is displaced. Hands can hold on to the back of the bed.

7. “Knee to the wall”

Position – Legs shoulder-width apart, bent at the knees. Hands slightly apart, palms down.

Alternately lower the bent leg to the bed inside – the left knee to the right leg, the right knee to the left.

8. “Half-bridge”

This exercise is very useful for prolapse of the pelvic organs, constipation, hemorrhoids, rectal fissures.

Position – bend your knees, knees together, feet touching each other, hands lie freely at your sides. We warn you – the exercise is quite difficult, but effective.

So, while exhaling, try to raise the pelvis as high as possible, while squeezing the gluteal muscles several times.

For Back Pain

9. Pull Up

Position- Straighten up, legs straight, arms at your sides.

Very effective for back pain. Wrap your arms around the leg bent at the knees and press it to your chest, lifting your back from the bed and trying to touch your knee with your chin. Change your leg. Do the exercise 15 times.

There may be pain in the lumbar and thoracic spine. Therefore, the exercise must be done smoothly, on the exhale.

For abdominals

10. “We pull in the stomach”

Position – legs bent at the knees, soles firmly on the bed. The palm of the right or left hand lies on the stomach.

As you inhale, stick out, as you exhale, pull in the stomach (so that the palm falls with the stomach). After a short delay in breathing, the breath returns by itself. Do 20-30 repetitions.

IMPORTANT! Sometimes when doing these exercises, cramps in the calf muscles can occur. Don’t be scared – you are on the right track. Massage your muscles and keep exercising.

Why is it important to strengthen your feet?
The foot, together with the ankle joint, not only cushions, reduces the load on the back, it also bears the entire weight of the body, sometimes excessive.

There are 27 bones in the foot and ankle joint, the same number of muscles and 109 ligaments – a little less than in the hand. But in fact, our feet are far from being as mobile and developed as our hands.

This is despite the fact that it is on the feet that the so-called ascending meridians are located, with which acupuncturists work, relieving us of headaches and other pains.

Therefore, it is so important to do at least a little warm-up in the morning in bed to help our legs be mobile and light.