Gymnastics for joints

Remember the poem from your school years: “We read, we wrote, are our fingers tired?” In fact, taking breaks and stretching tired arms is necessary not only for children, but also for adults. This is especially true for office workers who spend up to 8 hours at the computer every day – finger exercises alone are clearly not enough for them. Our complex of joint gymnastics will help relieve tension not only from the arms, but also from the back muscles.

This set of exercises helps improve blood circulation and prevent problems with the musculoskeletal system. Doing it regularly at least once a day in the office will help reduce fatigue. After all, as you know, the best way to relax during sedentary work is to move a little. Even if this is not a full-fledged workout, but simple movements that can be performed by everyone.

CLASSES PROGRAM

It is recommended to perform the complex daily (at least 5 times a week), doing 3 to 6 repetitions of each exercise. When finished, sit on a chair, relax your muscles and breathe deeply for about 1 minute.

“Joint gymnastics is necessary for almost every person, as it helps maintain health and prolongs the youth of joints,” notes Dmitry KLIMOV, personal trainer at the Revital Park sanatorium. and a rehabilitation fitness specialist. — The main thing is to perform the movements slowly, smoothly and without sudden jerks. It is important to maintain even, calm breathing – holding it can cause muscle tension. There is no need to do many repetitions: a maximum of six is ​​enough. When bending and stretching, there should be no pain or discomfort for the joints and spine.”

1. Warming up your fingers

The main load is on small arm muscles

stand straight with your feet shoulder-width apart. Extend your arms at shoulder level. Squeeze and unclench your hands quickly for 1 minute. Do 4 sets.

2. Exercise for wrists

Activated muscles radial carpus

Stand with your feet shoulder-width apart. Arms are extended at shoulder level, fingers pointing down. Pull your fingertips towards you and hold maximum tension for 10 seconds. Relax your hands. Repeat 4 times.

3. Circular movements with your arms

Involved shoulder muscles belt and hands

Stand straight with your feet shoulder-width apart. Extend your arms to the sides at shoulder level, forearms down, fingers pointing down. Rotate your forearms counterclockwise at your elbow joints for 20 seconds, then rest. Repeat rotations in the opposite direction. Do 3 reps.

4. Longitudinal stretching of the spine

Works the muscles of the back, shoulders and arms

Stand with your feet shoulder-width apart, arms extended in front of you and lowered down, hands clasped, chin pressed to your chest, back slightly arched, shoulders relaxed. Pull your arms down and point your neck up. Hold the maximum tension for 15 seconds, rest. Repeat 4 times.

5. Bend in the lower back

The muscles of the lumbar region of the back are involved

Stand straight, feet shoulder-width apart, chin pointing down. Hands are clenched into fists and placed on the lower back. Bring your elbows to the center, bending forward.

Stay in the position of maximum tension for 15 seconds, then rest. Do 4 sets.

6. Spinal stretch

Works the abdominal and back muscles

Stand straight, feet shoulder-width apart, knees slightly bent, chin pressed to your chest, arms at your sides. Stretch your forehead down while simultaneously lifting your pelvis up. Hold at the point of maximum tension for 15 seconds, rest.

Do 3 reps.

7. Knee rotations

Involved leg muscles and backs

Stand straight with your feet slightly wider than shoulder-width apart. Lean forward, place your hands on your knees, keep your elbows straight, and your back should be parallel to the floor. Look ahead. Rotate your knees inward for 30 seconds, then outward for 30 seconds. Rest. Repeat 3 times.

8. Tailbone stretch

The muscles of the thighs, buttocks and lumbar region are activated

Stand with your feet shoulder-width apart, knees slightly bent. Place your hands on the front of your thighs. Pull your tailbone toward the back of your head. Hold the position of maximum tension for 15 seconds, then rest. Repeat 3 times.

Additional recommendations for joint gymnastics:

• Before starting classes, it is important to do a light warm-up, for example, walking in place or doing a few head tilts to the sides to warm up the muscles and prepare the joints for the load.
• Follow posture during exercises – correct body position helps to evenly distribute the load and reduces the risk of injury.
• If you experience pain or severe discomfort during exercise, you should stop doing it and consult a specialist for advice.
• Wear comfortable clothes and shoes that do not restrict movement and allow you to perform gymnastics without constraint.
• To improve the effect, it is recommended to combine joint exercises with massage and regular walks fresh air
• drink enough water before and after exercise – this helps maintain tissue elasticity and promotes the removal of waste products.
• Pay special attention to exercises during long-term sedentary work – regular short breaks to warm up will help avoid congestion in joints and muscles.
• For chronic joint diseases (arthritis, osteochondrosis, etc.), consult your doctor before starting the complex.

Regularly performing joint exercises will not only maintain your physical condition, but also improve your mood, increase your performance and overall well-being. Take care of your joints – they will serve you reliably throughout your entire life!