A train between a business.Occupiement nr 4.

 For strengthening muscles  and tensions for knee and hip joints, increasing theirs mobility, preventing and development arthrosis, thus regular to do these are 4 simple exercises.

1.Sit, bending in knee leg rising on 1-2 cm from the floor on 1-2 min, same with other leg.

You can do  harder exercises, rising leg on 20-40 cm from a floor on 15-20 sec, doing this exercises at transport, at work, home before tv, for many times on a any day .

2. Stay, taking for handrail on the breast level,sit  down and lower, stand up with hands squats quantities leading slowly till from 3-5 till 20-40 , repeat this exercises for 2-3 times within a day.

3. Sit, rise up straightened leg on 5-10 sex , same with other leg ,doing exercise till tiredness feeling in muscles a few times within a day.

4. Rubber medical gauze on half m. in size ,as fix for any  support on the shin level, tie ends of gauze,staying by left side to support and keep for her by left hand, feet of right leg enter in ring of rubber gauze , doing waves  by right leg back , to the front in a side with maximal amplitude for 10-20 times, after3 min rest repeat  same moves by left leg, staying to support by right side.

Doing muscles of body and vertebra are elastic  are helping following three exercises . Doing theirs everyday , you are delaying osteochondrosis delaying, preventing his complications.

5. Medical rubber gauze on half m in size and tie one end to not moving support on the breast level, staying by face to support,take for free end a gauze in left hand, pressing to body. Energy turn corpus to left on 5-10 sec, overcoming resistance of tightening gauze. Return back, doing this exercise in right side, taking gauze ending in right hand, all are doing for 3-5 turns in every side.

 6. Stay from a left from support, resist in her by  right hand  on the shoulder level, left leg to the front, right hand by with force press on support on 5-10 sec, after on 20-30 sec relax. Repeat exercise on 3-5 times. Stand up from right from support and doing exercise ,resting by left hand. 

7. Stay, or sit , fingers o hands connect in lock, and press to occiput.

A. Maximally turn corpus to the right and left on 5-10 times in every side.

B.Maximally   incline head to the right and left on 5-10 times in every side,after increase pressure by hands on occiput , but by occiput on the hands, turn  by head to the right and left with maximal amplitude till tiredness displaying in neck muscles.

Within a day exercise repeat for repeatedly . And especially his benefit to do his before sleep and after sleep.

By Nomokonov, doctor for healing physical culture.