It is very important to take care of joints from a young age, so that every day we move without “creaking” and pain. Therefore, it is necessary to avoid the main threats to the moving joints of the skeleton. This is lifting huge weights, excess weight, vertical loads. It is also worth introducing physical activity into your life. In order to keep your joints healthy, it is not necessary to regularly visit the gym and train until you lose strength.
There are special exercises that can be performed in the morning after waking up, without getting out of bed. At the same time, they bring no less benefits than training in a fitness club. We will consider them in the article of the Internet publication estet-portal.com.
1. An exercise that warms up the knee joint well 2. We stretch the hip joint and eliminate back pain 3. Exercises for the joints of the feet are an effective method for many problems
An exercise that warms up the knee joint well
If you have osteochondrosis, arthrosis, sprain or other disease of the knee joint, perform the following exercise following the instructions:
- Lying in bed on your back, keep your legs straight and your arms along your body. Next, bend the right leg at the knee, and then straighten it. We make sure that the sole moves along the surface of the bed with sliding movements, and the heel touches the buttock. If you can’t do this right away, help yourself with your hand. Next we do the same, but with the left leg.
We repeat this warm-up for joints 15-20 times.
We train the calf muscles for weight loss
1. Stand straight, heels together, toes apart. On “one” rise on your toes, on “two” squat down a little, spread your knees to the sides, on “three” rise even higher on your toes, on “four” lower down the entire foot. Repeat 20-30 times, relaxing the leg muscles from time to time.
2. Lie on your back, put your hands under your head, stretch your legs. Slowly bend your knees and pull them towards your stomach. Then straighten and lift perpendicular to the floor, stay in this position for a few seconds, and lower smoothly. Repeat 6-8 times .
3. Lie on your stomach, put your face on your hands, stretch your legs. Slowly bend your knees until your feet touch your buttocks, and then straighten them just as slowly. The exercise can be performed alternately with the right or left leg or with both at once.
4. Rise on your tiptoes and walk forward in small steps, almost without bending your knees. Take 50-80 steps
We stretch the hip joint and eliminate back pain
These exercises will come in handy if you suffer from pain in the lower back, coxarthrosis or aseptic necrosis of the head of the hip joint.
- We spread our legs so that they are shoulder-width apart. Next, we move our arms to the sides, palms down, and bend our legs at the knees. Next, lower one bent leg and place its foot on the inside of the other leg. Then we repeat the same thing with the other lower limb.
- This warm-up is good for relieving back pain. First, we stretch our legs and place our arms next to us on our sides. Next, bend one leg at the knee and bring it closer to the chest. At the same time, we try to raise our back a little and bring our chin as close as possible to our knee. After this, you need to do the same thing, but with the other leg. Number of repetitions – 15 times.
“Pulling up” may be accompanied by pain in the spine, namely in the thoracic or lumbar region. Therefore, try to do all exercises smoothly and while exhaling.
- Our legs are bent. We stretch the lower limb one by one. At the same time, we try to stick the heel forward. You need to extend your leg until your pelvis moves. You need to hold on to the headboard of the bed with your hands.
- This exercise is a real boon for those who have joint diseases, as well as for those who suffer from hemorrhoids, constipation, etc. It is done as follows: bend your legs and bring them together. It is desirable that the feet touch each other, and the hands are located on the sides. Next, we inhale and at the same time lift it as high as possible. At the same time, we squeeze the muscles of the buttocks several times.
Do these healthy exercises and lose weight without getting out of bed!
When you want to do yoga, but are too lazy to get up and go to training, it’s time to start doing these 14 easy but very useful exercises.
We pump up the inner thigh, get rid of fat deposits.
How to do:
We lie down on our stomach. We put our hands under our heads. Legs are straight at the knees. Bend your right leg at the knee and place your foot on the shin of your left leg. Squeeze your buttocks as much as possible and lift your right knee just a couple of centimeters off the floor. Don't move your hip. Hold for a few seconds. Lower your knee to the floor. Repeat on the left side.
How many times:
5-6 on each side.
We make your legs slender and pumped up.
How to do:
We lie down on our backs. Hands along the body, palms down. Raise your legs 35 degrees and draw a big zero in the air with both feet.
How many times:
10 on each side.
Locust pose.
How to do:
We lie down on our stomach, stretching our arms in front of us. Raise your legs and arms, strain your buttocks. Don't wring your neck. The curve of the neck should continue the line of the spine. Stay in this position for as long as possible.
Bike. We tighten our legs and get rid of varicose veins.
How to do:
lie down on the floor, pressing your lower back to the floor. Hands behind your head. The palms are not fastened together. Your knees should be bent at an angle of 45 degrees. We move our legs one by one as if you were riding a bicycle (the left elbow touches the right knee and vice versa). We do it for about a minute.
Swing your leg while lying on your side. Perfect buttocks.
How to do:
We lie down on our right side. Legs are straight at the knees. We place one leg in front of us, leaning on the elbow. We move our left leg as high as possible. You can bend your right leg slightly to maintain stability. We change sides.
How many times:
5-6 on each side.
Strengthening the back muscles.
How to do:
Lie on your back, arms at your sides, legs bent at the knees. As you exhale, roll from one side to the other, while tensing your abdominal muscles.
How many times:
6-8 on each side.
Clam pose. We fight cellulite.
How to do:
Lie on your side with your knees bent. Place your hand under your head and rest your other hand on the floor to maintain your balance. Slowly raise the leg lying on top 20 cm from the floor. Slowly lower it back down. Repeat on the other side.
How many times:
10 on each side.
Strengthening the paraspinal muscles.
How to do:
lie on your back, press your legs to your chest, embrace them with both hands. Tightening your abdominal muscles, roll slowly from one side to the other. Execution time: about 1 minute.
Minimum effort, maximum benefit for the gluteal muscles.
How to do:
Lie on your right side with your right leg bent at the knee. Slowly raise your left leg up 45 degrees. Fix in this position for 30 seconds-1 minute. Slowly lower your leg down. Do the same on the other side.
Iron abdominal muscles and strong back muscles.
How to do:
Lie down on your stomach, hands under your head. Raise your head, lift your shoulders and chest off the floor. Slowly make rotational movements with the body to the left, then to the right.
How many times:
5 on each side.
Cobra pose. Strengthen your back, pump up your arm muscles.
How to do:
We lie face down, our legs are straight at the knees, we bend our arms at the elbows, placing our palms under our shoulders. We lean on our hands and, while inhaling, raise our body and head. Try to arch your back and push your shoulders back. Fix for 30-60 seconds.
A little Pilates.
How to do:
Lie on your side with your knees bent and your arms at your sides. Press your right leg to the floor with your knee. Place your bent left hand in front of your right knee. Raise your left hand and make a circular motion over your right hand and head lying on the floor. Return to the starting position. Switch sides.
How many times:
5 circular movements on each side.
Lifting the pelvis while lying down. Treasured cubes. We remove the “breeches” on the hips.
How to do:
Lie on your back, arms along your body, palms down. Bend your legs at the knees. Raise your pelvis to its maximum height. Do not raise your head or lean on the back of your head. When lifting the pelvis, the feet, arms, head and shoulders should be pressed to the floor. Hold for 2 seconds. Smoothly lower your pelvis without touching the floor. The body should be in tension.
How many times:
by 5.
And finally, don’t forget about horizontal running.
- What are you doing?
- Horizontal running.
Based on: Buzzfeed
Exercises for the joints of the feet - an effective method for many problems
The feet also need to be warmed up. After all, they bear the entire weight of the body. By mastering the exercises for the joints of the feet presented below, you will correct flat feet, get rid of heel spurs, and also cure arthritis of the ankle joint. In addition, morning warm-up is indispensable for migraines, varicose veins and swelling of the ankle joint. This method is also recommended for use after surgery on the Achilles tendon.
- First, we lie on our backs, placing our arms freely at our sides. We straighten our legs and spread them shoulder width apart . Then we extend the big toe one by one, after which we bend it in our direction. When performing these movements, you need to pull your heel forward and back.
Repeat all exercises for the joints of the feet 15-20 times until a feeling of warmth appears in the working area. If you suddenly hear a crunching sound, do not panic - this is an absolutely normal phenomenon that passes quickly.
- Here we take the same initial position as in the previous exercise. Then we alternately “draw” circles with our thumbs - first clockwise, and then counterclockwise.
- Starting position: lying on your back, arms at your sides, legs straight and shoulder-width apart. We try to squeeze our toes as much as possible. This should be done in such a way as if we want to grab a ball with them. Next, we spread our fingers wide apart, as if we were straightening our palm.
- We accept the same starting position. Next, we connect the big toes one by one and spread them as far apart as possible. When flattening, it is desirable that the thumbs lie on the surface of the bed. And when spreading, you need to smoothly and slowly twist the entire shin.
If during warm-up cramps appear in the calf muscles, then you are doing everything right. To relieve the unpleasant sensation, simply massage your muscles and continue to warm up.
It's no secret that you need to do exercises every morning. It helps to wake up not only the brain, but also the body. Morning warm-up can be done directly while lying in bed immediately after you open your eyes. In this article, we looked at several exercises, which, when performed correctly, will make you feel energetic and also eliminate migraines, back pain, and various diseases. In addition, performance increases, joints are warmed up, which ensures active mobility.
Exercises to strengthen the muscles of the foot and lower leg
| 1. In a standing position, rise on your toes and, straining your calf and arch muscles as much as possible, stretch upward. Then, in the same position, rhythmically, without jerking, spread your heels to the sides and bring them inward. |
| 2. Extend your toes and place your foot on the outer side surface. Roll it from heel to toe, tensing the muscles of the foot and calf as much as possible (other muscles of the lower leg are automatically included in the work). Bend your supporting leg slightly. |
3. Stand near a table or chair at a distance of a long step.
Place both palms on the edge of the table so that 4 fingers lie on top of it, and with your thumb tightly grasp the table from below (grasp the sides of the chair seat).
Exhale and move your pelvis back, straightening your arms. Do not bend your legs at the shins.
Lift your toes off the floor first, and then lift your feet.
The back is straight. As you inhale, return to the starting position, feet and heels on the floor.
Repeat 3-4 times.
See more exercises to strengthen the ankle
Rules for charging in bed
- Try not to rush. Do the exercises at a calm pace. In the morning, the muscles are not yet ready for active action, and you can harm yourself. Start more smoothly, you can increase the pace gradually, but you still don’t need to go to a very high speed.
- Repeat each movement 5 to 10 times.
- After exercising, drink water; you do not need to drink before training.
- Before starting your workout, stretch properly, twirl your feet, fists, rub your palms together.
- Rub the bridge of your nose and earlobes until you feel a slight warmth - it helps you wake up.
- 15 exercises with an elastic band: a complex for all muscle groups (and without other equipment)
Neck stretch
This simple exercise will help reduce most of your anxiety in just minutes. Sit on the edge of the bed with your right hand under your right thigh. Then place your left hand on your head so that it touches the right side. Tilt your head with your hand toward your left shoulder to open the neck muscles and relieve pressure.
Do the stretch for at least 30 seconds and then repeat the exercise on the other side. Don't forget to also concentrate on your breathing, because the deeper you breathe, the more efficiently your muscles will be saturated with oxygen.
Leg exercises with dumbbells
Let’s immediately make a reservation that by the word “dumbbells” we mean any weight, including weights and barbells. If you don't have dumbbells, make them from half-liter plastic bottles. These “shells” are quite comfortable to hold in your hands.
Still, we recommend exercising with sports equipment, because the advantages are obvious:
- It is possible to change the weight of dumbbells.
- They are suitable for any exercise.
- Aesthetic aspect.
- Safety.
We tried to choose the least traumatic exercises for legs with dumbbells, because working with weights requires special preparation:
TREATING KNEES, HELPING THE BRAIN
But you can largely neutralize their impact and improve your joints with very simple exercises that will take no more than 20 minutes to complete.
It is important that these exercises should be done in bed, after waking up. Their simplicity and convenience make them universal for all age categories - both young and old.
These exercises will help improve access to the joints of synovial fluid - a lubricant for cartilage, which “feeds” them with the necessary microelements.
It is produced and reaches its destination only during movement. In addition, these simple movements will help improve blood circulation in the lower extremities, pelvic organs and throughout the body.
They will also help prevent and reduce the manifestations of osteochondrosis, make joints mobile, and get rid of pain and tension in the legs.
This is interesting:
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If you have headaches, this exercise will work wonders: as mentioned above, activating your feet with simple movements helps improve blood flow.
As a result, headaches go away (after all, very often they arise through congestion, which leads to a lack of oxygen in the brain tissues), clarity of consciousness and cheerfulness appear.
Each exercise must be performed 15, or 20 times. If you hear a crunching sound, don’t be surprised; it will go away over time. For the joints to function properly, they need to be constantly developed!
Sphinx
Lie on your stomach with your arms extended slightly forward so that your elbows are directly under your shoulders. Relax your shoulders, buttocks and back, allowing them to completely stick to the floor. This position is especially important for those who lead an office lifestyle or sit a lot during the working day. It not only allows you to relax the upper part of the body, but also stimulates the adrenal glands, the organs that are responsible for the production of stress hormones.
