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10 exercises and 5 simple yoga asanas for the joints. step by step instructions

Date: March 4, 2024 Time: 03:07:01

Every day we make a large number of movements in which the joints are involved. They require special attention, because their work does not stop. Regular targeted exercises will not only improve your condition and relieve stress, but also reduce the risk of developing diseases such as arthritis and arthrosis.

health coach, biohacking trainer, integrative medicine

Yoga classes are the prevention of many diseases. They also help increase capillary blood flow. Working fine motor skills has a positive effect on brain activity and cognitive functions, maintaining the elasticity of the ligamentous apparatus. Daily gymnastics for all groups of joints for 15 minutes slows down premature aging processes.

contraindications

It seems that these are completely harmless exercises, but you need to be careful with them. You can not practice yoga in diseases of the joints in the acute stage, when there is pain or limitation of movement. In such a situation, it is necessary to consult a doctor, carry out rehabilitation and select individual exercises afterwards.

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The technique is performed in order to prevent diseases and during periods of remission. Only after the exclusion of acute inflammation, arthrosis and hidden injuries, you can practice. Likewise, contraindications include hernias, tumors or suspicions of them, fever and blood pressure, postoperative.

We chose a complex that will help you feel light in the body and give you a boost of vivacity, in the article:

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yoga for osteoarthritis

You have to be careful with some asanas. For example, in case of arthrosis of the hip joint, one should not strain to perform hanumanasana (twine), this can harm. It is necessary to practice gentle yoga, as well as strengthen the muscles and ligaments around the joints.

Photo: www.istockphoto.com

After consultation with a specialist for moderate pain, joint gymnastics is allowed. But it is worth abandoning sudden movements and giving a uniform load, avoiding pain. Your first session should be about five minutes to understand the body’s reaction, and then increase the time later. Another important tip: do not practice in a draft, hypothermia of the joints has a negative effect on them. And after training, rest for 5-10 minutes, let the body recover.

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For our joints, the norm is 100 movements per day. During yoga, they move in all directions, which helps keep them healthy. If there is already a beginning of age-related changes – arthrosis, arthritis and other diseases, then it is necessary to practice yoga twice a week to prevent the development of the disease.

Complex for healthy joints

Rotation and rotation of the head.

execution technique

Stand up straight, straighten your back. Slowly turn your head to the right and then to the left. Don’t throw your head back. Do 10-15 repetitions on both sides. Then tilt your head to the right shoulder and down, tilting your head, move it to the left shoulder. From there, tilting your head back, return to the right. Perform 10 such circular rotations in each direction.

shoulder rotation

Photo: www.istockphoto.com

execution technique

Stand up straight, raise your arms. Roll first forward and then back. Repeat the exercise 10-15 times in both directions. Flexion of the elbow joint. Technique. Then fold them. Perform 10-15 repetitions.

wrist rotation

Photo: www.istockphoto.com

execution technique

Straighten your back, close your hands in front of you in a castle Slowly, as if drawing the number 8 with brushes, turn your wrist Do 10-15 times.

Spray

execution technique

Place your hands in front of you. Make fists and then open the palm of the hand. The movement is similar to spraying drops from your hands, perform 15-20 repetitions.

Eight

execution technique

Straighten your back, put your feet shoulder-width apart, put your hands on your hips, rotate your pelvis, the movement should resemble number 8. Try not to move your upper body. Make 10-15 of such “eights”.

Windmill

execution technique

Separate your legs shoulder width apart. Stretch your arms out to the side. As you exhale, lean down to the right side so that the fingers of the right hand touch the left leg. At the same time, the left hand is directed up, the gaze is directed towards it. Take a deep breath, and as you exhale, return to the starting position. Repeat the movement to the left. Perform 10-15 times on each side.

cat cow

Photo: www.istockphoto.com

execution technique

Get on all fours. The hands should be located under the shoulders, the knees under the hip joints. Breathe in, and as you exhale, round your back as much as you can. As you inhale, bend your back and lift the top of your head up, look straight ahead. Repeat the change of position 15-20 times.

Bend the knee

execution technique

Stand up straight, straighten your back, bend your right leg at the knee, trying to reach the buttocks with the heel, lower it back and do it on the left side, perform the movement 15-20 times on each leg.

foot warm up

execution technique

Standing with your legs together. We rise up on our toes, stay at the top point for 2-3 seconds, and then slowly lower down. We repeat 10-15 times.

Cool exercises for the house in the material:

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These exercises will help mobilize your joints and allow them to move more freely. Remember that you need to monitor the regularity of breathing. And if you want to continue training, you can perform five simple asanas.

5 asanas for the joints

Trikonasana or triangle pose

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execution technique

Spread your legs wide apart and raise your arms out to your sides, turning your palms toward the floor. The right foot is turned to the side, the left forward. Keeping your back straight, lean your body to the right. In this case, you can either rest your right hand on the floor on the outer edge of the foot or place it on the instep. Pull your left hand up, look at the palm. In this position, take a few deep breaths in and out. Repeat the asana for the left side.

Bharadvajasana

execution technique

Sit down, place the bent legs to the right so that the right foot is on the left, place the right hand on or next to the left knee. Place the left one behind your back. As you inhale, turn your body to the left and stretch up. Hold the position and take 3-5 breaths. Repeat on the other side.

Virasana

execution technique

Get on all fours with your legs apart. Sit on the floor so that your buttocks are on the floor. Stretch your arms forward and bend over, try to bring your chest to the floor. Keep your back straight, take a deep breath. Hold the pose. for 40-60 seconds.

Titali Asana or Butterfly Pose

Photo: www.istockphoto.com

execution technique

Sit on the floor with your back straight and legs straight, bend your knees, connect your feet, hold your feet with your hands, move your hips up and down with a small amplitude for 30 seconds, place your knees on the floor , stretch. your stomach to your feet In this stretch, take a few deep breaths in and out.

Balasana or Child’s Pose

execution technique

Get on all fours, connect your feet. Lower your pelvis onto your heels, lean forward, straighten your back, and stretch your arms out straight in front of you. At the same time, the pelvis is immobile. Touch the ground with your forehead and fully relax in this position. Breathe deeply and calmly. Do 5 to 10 breathing cycles.

It is important to remember that yoga is primarily aimed at relaxation, so do everything according to the capabilities of your body, it will gradually improve. See how you feel and don’t train through the pain. Walking will also be of great benefit to your joints, so don’t just sit at home, movement is life. Train, walk and be healthy.

A set of exercises that will help you become more mobile, in the material:

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Puck Henry
Puck Henry
Puck Henry is an editor for ePrimefeed covering all types of news.
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