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Arthritis is an inflammation of the joints. In most cases, the disease is chronic. It is recommended to do therapeutic exercises during periods of remission. Usually, exercise therapy exercises are performed in light conditions: lying on the floor, sitting, etc. It is very good to perform exercises in the water for any joint diseases while visiting the pool.
The benefits of therapeutic exercises for arthritis:
Long-term pain relief;
Restoration of bone and cartilage tissue;
Muscle strengthening. When they are weakened, the process of deformation of the joints is significantly accelerated.
Arthritis can affect different joints, so for each of them there is a separate set of exercises.
Exercise for arthritis of the knee
Starting position – lying on your back
Stretch your arms and legs, stretching your spine; taking a breath, as you exhale, pull the socks towards you, and the heels forward, reducing the feet. You can perform the exercise alternately with each leg, lingering at the extreme point for 10 seconds. In conclusion, perform circular rotations with the feet.
Alternately bend your knees, reaching with your heels to the buttocks and sliding your feet along the floor.
Alternately slowly take aside, first one, then the other leg.
Alternately raise your legs about 20 cm above the floor.
Bend your legs, put your feet on the floor. 1 – straighten the right leg and put it on the floor; 2 – slowly raise it up by about 45 ° C; 3 – lower your leg to the floor; 4 – bend to the starting position. Repeat with the left leg.
Raise the right straight leg and pull the toe forward while inhaling, and the heel while exhaling. Repeat with the left leg.
Bend the leg at the knee joint and pull it to the chest, hold in this position for 3-5 seconds. Repeat with the other leg.
Raise your bent legs, pulling your knees to your stomach, then straighten them up, holding them with your hands, bend them again and then put them on the floor.
Bend your legs, feet are on the floor. Spread your knees to the sides, trying to bring them as close to the floor as possible, while the feet are pressed against each other.
“Bike”. Alternately bend and unbend raised legs at the knees, simulating cycling. You can perform this exercise separately with each leg, the second leg at this time lies freely on the floor.
Starting position – sitting on a chair
Swing back and forth, first with the right foot, then with the left.
Raise one leg to parallel to the floor and hold for 4-5 seconds. Repeat with the other leg.
Starting position – lying on your stomach.
Bend one leg at a right angle and make circular rotations with the lower leg in one direction and the other. Repeat with the other leg.
Bend one leg and slowly pull the heel to the buttock, helping yourself with your hands.
Exercises should be performed carefully, at a slow pace, with an emphasis on stretching and increasing the mobility of the knees. The optimal number of repetitions of each exercise is 15-20. Increase the load gradually.
With arthritis of the knees, any sharp and fast movements are contraindicated: running, jumping (including jumping rope), aerobics.
Just 1 simple exercise heals the knees – Dr. Evdokimenko: