Before to load damages joints, theirs need to cure, fight acuting, and special gymnastic to strengthen surrounding muscles .Run, hold heavy items, carry, rise, jumps, and down without supports on railings are harmful, or on the ache joints affecting force, rising a weight of body. Calm walk on skies by classic steps, not fast bicycle driving by highway ,swimming , special gymnastic helps you a good to upgrade vessels and to activate blood current without hard forces.
Slowly, wavily without pushes everyday doing are 2-4 stretching exercises and 6-8 are strengthening exercises are for 30-40 min.Later , in 3-4 you will feel signs of improves feeling.Am adding a few exercises for both legs in knee arthrosis, and here slowly returning to initial position, you must relax.
1.Lie on the spine, straightened leg back/toe on itself / wavily rise on 20-30 cm from the floor and keep 30-40 sec, after down leg and relax. Others bent in a knee leg-leg of feet rests on the floor, hands for body along.And in a next exercise, a toe of raised straightened leg maximally tight on itself. Variant is slowly for many times bending in knee raised leg.
2.Lie on the spine, legs bent in knees, both feet on the floor, slowly straightening leg and keeping on weight for 20-30 sec. Other exercise is moving is side by keeping on weight leg.
3. Lie on the belly, for a muscles and hips, buttocks accounts rise straightened leg on 15-30 cm from a floor, keep on weight for 30-40 sec. Other exercise also rises bent in a knee, a leg. Variant separate and reduce for 8–10 times are straightened legs on the weight.
4. Stay, legs on the width dor shoulders, palms on the hips, low pelvis on 20-30 cm/spine is straightened/, like you are sitting down for 20-30 sec.
5. Staying, not bending knees, incline to the front, trying touching by hands a floor, without forces.! After delay of 20-40 sec.For 1 year-2 you will put palms without tension on a floor for 1-2 min.
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