Joint Exercises: We do it right at home

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Joint Exercises: We do it right at home

I. Understanding the health of the joints

  1. Joint anatomy:

    • Bones: Joints are a connection place for two or more bones. Bones provide structure and support.
    • Cartilage: Smooth cloth covering the ends of the bones in the joint. Reduces friction and provides smooth sliding.
    • Synovial fluid: Lubrication inside the joint capsule. It nourishes the cartilage and reduces friction.
    • The joint capsule: Fibrous membrane surrounding the joint. Provides stability and protection.
    • Blues: Strong strips of fabric connecting bones and stabilizing joints.
    • Muscles and tendons: Provide the movement and support of the joint.

  2. Joint functions:

    • Movement: Allow the body to move in various directions. Various types of joints (spherical, articulated, sliding) provide different ranges of movements.
    • Support: Support body weight and provide stability.
    • Depreciation: Absorb strokes and reduce the load on the bones.

  3. Factors affecting the health of the joints:

    • Age: With age, the cartilage wears out, and the synovial fluid decreases.
    • Injuries: Fractures, dislocations and stretching can damage the joints.
    • Excessive loads: Repeating movements and excessive weight can lead to wear of the joints.
    • Lack of activity: The lack of movement can lead to stiffness and weakening of the muscles that support the joints.
    • Genetics: Some people are more predisposed to joint problems, such as arthritis.
    • Inflammation: Chronic inflammation can damage the cartilage and other joints of the joint.
    • Nutrition: The lack of nutrients, such as vitamin D and calcium, can weaken bones and cartilage.
    • Obesity: Excessive weight has additional pressure on the joints, especially on the knees and hips.
    • Bad posture: Incorrect posture can lead to an uneven load on the joints.

  4. Common joint problems:

    • Arthritis: The general name for a group of diseases characterized by inflammation of the joints.
      • Osteoarthritis: The most common type of arthritis caused by wear of the cartilage.
      • Rheumatoid arthritis: Autoimmune disease causing joint inflammation.
      • Gout: It is caused by the accumulation of uric acid crystals in the joints.
    • Bursit: Inflammation of synovial bags (small bags with liquid that amortize the joints).
    • Tendinitis: Inflammation of the tendons.
    • Dislocations and stretching: Injuries that occur with excessive stretching or rupture of ligaments or tendons.
    • Menisca rupture: Damage to the cartilage in the knee.
    • Channel channel syndrome: Compression of the median nerve in the wrist.

II. Advantages of joint exercises

  1. Improving mobility:

    • Regular exercises help increase the range of movements in the joints.
    • Prevent stiffness and contractures.
    • Facilitate the implementation of everyday tasks.

  2. Muscle strengthening:

    • Strong muscles support the joints and reduce the load on them.
    • The stability of the joints improves, the risk of injuries is reduced.
    • Strengthening the muscles around the knee can reduce pain with osteoarthritis.

  3. Improving blood circulation:

    • Exercises contribute to the flow of blood to the joints, providing them with nutrients and oxygen.
    • The healing of damaged tissues is accelerated.
    • The withdrawal of metabolism waste is improved.

  4. Reducing pain:

    • Exercises can help reduce joint pain, reducing inflammation and strengthening the muscles.
    • Regular physical activity can improve the production of endorphins, natural analgesic.
    • Reducing weight (if necessary) can also reduce the load on the joints and, therefore, pain.

  5. Improving balance and coordination:

    • Balance and coordination exercises help prevent falls that can lead to joint injuries.
    • Proprioception improves (awareness of the position of the body in space).
    • The risk of repeated injuries is reduced.

  6. Maintaining bone health:

    • Exercises with loading (for example, walking, running cowardice) help strengthen the bones and prevent osteoporosis.
    • An increase in bone density reduces the risk of fractures.

  7. Psychological advantages:

    • Exercises can improve mood, reduce stress and anxiety.
    • Improving self -esteem and quality of life.
    • Increasing motivation to maintain a healthy lifestyle.

III. The basic principles of performing exercises for joints

  1. Consultation with a doctor:

    • Before the start of any exercise program, especially if you have any health problems, you need to consult a doctor or physiotherapist.
    • They can evaluate your condition and develop an individual exercise program.
    • It is especially important to consult if you have arthritis, other joint diseases or injuries.

  2. Warm up:

    • The warm -up in front of the exercises prepares muscles and joints for the load.
    • Increases blood circulation and flexibility.
    • Reduces the risk of injuries.
    • Examples of warm -up: light cardiopulsion (walking in place, climbing socks), circular movements of joints (arms, legs, neck).

  3. Correct technique:

    • It is very important to perform exercises with the right technique to avoid injuries.
    • If you are not sure of the correct execution, ask the instructor or physiotherapist to show you.
    • Pay attention to your feelings: there should be no acute pain.

  4. Gradual increase in load:

    • Start with a small number of repetitions and approaches and gradually increase the load as your muscles become stronger.
    • Take your time, give your body time to adapt.
    • Increase the intensity of exercises gradually.

  5. Regularity:

    • Regular exercises are the key to improving joint health.
    • Try to do at least 3-5 times a week.
    • Even small exercises, performed regularly, can benefit.

  6. Rest and recovery:

    • Give your muscles and joints the time to relax and recover between training.
    • The optimal rest time is 1-2 days.
    • Listen to your body and do not overdo it.

  7. Cooling:

    • After training, perform stretching exercises to relax muscles and improve flexibility.
    • Cooling helps prevent muscle soreness and reduces the risk of injuries.

  8. Avoid pain:

    • Stop the exercise if you feel acute pain.
    • Easy discomfort or soreness is acceptable, but should not be intense.
    • If the pain persists or intensifies, consult a doctor.

IV. Exercises for various joints

A. Exercises for the neck:

  1. Head inclinations:

    • Slowly tilt your head to the right, trying to touch your shoulder with your ear.
    • Hold in this position for a few seconds, then slowly return to the starting position.
    • Repeat the same in the left side.
    • Perform 10-15 repetitions in each direction.
    • Important: do not raise your shoulders during the inclinations.

  2. Turns of the head:

    • Slowly turn your head to the right, trying to look over your shoulder.
    • Hold in this position for a few seconds, then slowly return to the starting position.
    • Repeat the same in the left side.
    • Perform 10-15 repetitions in each direction.
    • Important: Perform turns slowly and smoothly.

  3. Tilts of the head forward and backward:

    • Slowly tilt your head forward, trying to touch your chest chin.
    • Hold in this position for a few seconds, then slowly return to the starting position.
    • Slowly tilt your head back, trying to look up.
    • Hold in this position for a few seconds, then slowly return to the starting position.
    • Perform 10-15 repetitions.
    • IMPORTANT: Perform tilments slowly and smoothly, avoid sudden movements.

  4. The chin to the chest:

    • Pull the chin to the chest, trying to stretch out the neck.
    • Lying in this position for a few seconds, then slowly relax.
    • Perform 10-15 repetitions.
    • Important: do not tilt your head forward.

B. Exercises for the shoulder joints:

  1. Circular movements of the shoulders:

    • Perform circular movements with your shoulders forward, then back.
    • Perform 10-15 repetitions in each direction.
    • Important: perform movements slowly and smoothly.

  2. Raises of the hands forward:

    • Raise your arms forward to the shoulder level, then slowly lower them.
    • Perform 10-15 repetitions.
    • Important: Keep your hands straight.

  3. Raises of the hands to the sides:

    • Raise your arms to the sides of the shoulders, then slowly lower them.
    • Perform 10-15 repetitions.
    • Important: Keep your hands straight.

  4. Hand rotation:

    • Bend your arms at the elbows at an angle of 90 degrees.
    • Perform rotational movements with your hands forward, then backward.
    • Perform 10-15 repetitions in each direction.

C. Exercises for the elbow joints:

  1. Bending and extension of the elbows:

    • Bend slowly and harden your arms at the elbows.
    • Perform 10-15 repetitions.
    • You can use light dumbbells to increase the load.

  2. The rotation of the forearm:

    • Bend your arms at the elbows at an angle of 90 degrees.
    • Rotate up and down.
    • Perform 10-15 repetitions in each direction.

D. Exercises for the wrist joints:

  1. Circular movements with brushes:

    • Perform circular movements in one direction, then in the other.
    • Perform 10-15 repetitions in each direction.

  2. Flexion and extension of the hands:

    • Bend the brushes down, then up.
    • Perform 10-15 repetitions.

  3. Squeezing and unclenching the fist:

    • Clutch your hand into a fist, then slowly light it up.
    • Perform 10-15 repetitions.

E. Exercises for the joints of the fingers:

  1. Fighting and extension of the fingers:

    • Bend and intertwine each finger alternately.
    • Perform 10-15 repetitions on each finger.

  2. Finger stretching:

    • Stretch each finger, gently taking it to the side.
    • Lying in this position for a few seconds.
    • Perform 10-15 repetitions on each finger.

  3. Circular movements of the fingers:

    • Perform circular movements with each finger.
    • Perform 10-15 repetitions on each finger.

F. Exercises for the hip joints:

  1. Circular movements of the foot:

    • Standing, lift one leg and perform circular movements with a hip.
    • Perform 10-15 repetitions in each direction.
    • Repeat with the other foot.
    • Important: keep your back straight.

  2. Swing your foot forward and backward:

    • Standing, hold on to a chair or wall for balance.
    • Perform a foot with your foot forward and backward.
    • Perform 10-15 repetitions with each foot.
    • IMPORTANT: Perform swings smoothly without overwhelming your back.

  3. Twins foot to the side:

    • Standing, hold on to a chair or wall for balance.
    • Follow the swing to the side.
    • Perform 10-15 repetitions with each foot.
    • IMPORTANT: Perform swings smoothly without overwhelming your back.

  4. The lifting of the knee to the chest:

    • Standing, raise your knee to your chest, grab your hands and press to you.
    • Hold in this position for a few seconds, then slowly lower your leg.
    • Perform 10-15 repetitions with each foot.

G. Exercises for the knee joints:

  1. Flexion and extension of the leg in the knee (sitting):

    • Sitting in a chair, bend slowly and straighten your leg at the knee.
    • Perform 10-15 repetitions with each foot.
    • You can use light weights to increase the load.

  2. Rise of a straight leg (lying):

    • Lying on your back, bend one leg at the knee, and straighten the other.
    • Slowly raise your straight leg to a small height, then slowly lower it.
    • Perform 10-15 repetitions with each foot.
    • Important: keep the leg straight and do not bend at the knee.

  3. Squats near the wall (partial):

    • Stand your back to the wall, your shoulder shoulder width.
    • Slowly slide down the wall, bending your knees to the angle of 45 degrees.
    • Hold in this position for a few seconds, then slowly return to the starting position.
    • Perform 10-15 repetitions.
    • Important: do not get too low so as not to overstrain your knees.

H. Exercises for the ankle joints:

  1. Raises on socks:

    • Standing, slowly climb to the socks, then slowly sink.
    • Perform 10-15 repetitions.
    • You can hold on to a chair or wall for balance.

  2. Raises on the heels:

    • Standing, slowly lift the socks, leaning on the heels, then slowly sink.
    • Perform 10-15 repetitions.
    • You can hold on to a chair or wall for balance.

  3. Circular movements in the foot:

    • Perform circular movements of the foot in one direction, then in the other.
    • Perform 10-15 repetitions on each leg.

  4. Flexion and extension of the foot:

    • Bend down the foot down, then up.
    • Perform 10-15 repetitions on each leg.

I. Exercises for the joints of the toes:

  1. Fighting and extension of the toes:

    • Bend and intertwine each finger of the leg alternately.
    • Perform 10-15 repetitions on each finger.

  2. Finger stretching:

    • Stretch each finger of the leg, gently dropping it to the side.
    • Lying in this position for a few seconds.
    • Perform 10-15 repetitions on each finger.

  3. Circular movements of the fingers:

    • Perform circular movements with each finger of the leg.
    • Perform 10-15 repetitions on each finger.

V. Additional recommendations

  1. Proper nutrition:

    • A balanced diet rich in fruits, vegetables, whole grain products and low -fat sources of protein is important for joint health.
    • Use products rich in calcium and vitamin D to strengthen bones.
    • Limit the consumption of processed products, sugar and saturated fats that can contribute to inflammation.
    • Include in the diet products containing omega-3 fatty acids that have anti-inflammatory properties (for example, fish oil, linen seeds, walnuts).
    • Consider the possibility of taking additives with glucosamine and chondroitin, which can help restore cartilage (after consulting a doctor).

  2. Maintaining a healthy weight:

    • Excessive weight has additional pressure on the joints, especially on the knees, hips and spine.
    • Weight reduction can reduce pain and improve the function of the joints.
    • Combine healthy nutrition with regular exercises to maintain a healthy weight.

  3. Correct posture:

    • Follow the correct posture when sitting, standing and walking.
    • Use ergonomic furniture and equipment at work.
    • Take breaks during a long sitting or standing to stretch and stretch.

  4. Adequate dream:

    • The lack of sleep can aggravate pain and inflammation.
    • Try to sleep at least 7-8 hours a day.
    • Create comfortable sleeping conditions: a dark, quiet and cool room.

  5. Stress management:

    • Stress can aggravate pain and inflammation.
    • Use stress control techniques, such as meditation, yoga or breathing exercises.
    • Take a hobby and activities that you like.

  6. Using auxiliary means:

    • Use a cane or other auxiliary means if they help you move more comfortably and safely.
    • Wear orthopedic shoes or insoles to support the foot and reduce the load on the joints.
    • Use knee pads or other bandages to support and protect the joints.

  7. Heat and cold:

    • Apply heat to the joints to relax the muscles and reduce the pain.
    • Apply cold to the joints to reduce inflammation.
    • Use a heating pad, hot bath or an ice compress.

  8. Massage:

    • Massage can help relax muscles, improve blood circulation and reduce pain.
    • You can do self -massage or turn to a professional masseur.

  9. Alternative treatment methods:

    • Consider the possibility of using alternative treatment methods such as acupuncture, chiropractic or herbal preparations (after consulting a doctor).
    • These methods can help reduce pain and improve joint function.

  10. Listen to your body:

    • It is important to listen to your body and not overdo it.
    • If you feel pain, stop the exercise and rest.
    • Do not compare yourself with others, each person is individual.

This detailed article provides comprehensive information about joint health and exercises to improve it. Remember to consult with a healthcare professional before starting any new exercise program.

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