Exercises to strengthen the joints, which can be done directly in the bed. Forget dull the pain! Bashny.Net

Wake up in the morning is very difficult - and the brain and the body need to urgently put in tone, and sometimes it is impossible! Do not rush immediately to leave the bed, do not make any sudden movements. That you only make the situation worse by creating additional stress for the body. It is much more appropriate to do special exercises for the joints - easy, but effective. This wonderful workout will not only help you wake up faster and improve blood circulation. Thanks to her, you can prevent osteochondrosis, to make the joints moving, get rid of the pain and tension in the legs. If you have headaches, the charge will create a miracle: activating the feet using simple movements, you improve blood flow. This will save you the headache and cause the brain to work in the most productive mode all day!





Each exercise you need to perform 15, it is possible - 20 times. If you hear the crunch - do not be surprised with the time it will take place. The proper functioning of the joints they must constantly develop!

Exercises to stop

1. "Repulsion»
Lie down on your back, put your hands loosely at your sides, legs kept straight, shoulder-width apart. Alternately pulling big toe to the maximum possible straighten and bend in the opposite direction.

2. "Janitors»
Alternately, take your thumbs and breed them as much as possible to the sides. When intelligence try to put your fingers on the surface of the bed. When breeding slowly curl the entire lower leg, feeling the tension in the muscles.

3. "Rotation»
Whirl at the foot clockwise and counterclockwise alternately. Keep up the great toes, try to draw a circle with your fingers.

4. "Fist»
Maximum squeeze toes, as if they are going to grab a small ball. Then he spread his fingers as much as possible, as if to straighten out her palm.

Exercise for the knee

5. "Slipping heels»
Legs keep straight, his hands - along the trunk. Alternately bend and unbend your knees, sliding the soles of the bed. Bending try the heel to touch the buttocks.





Exercises for hip

6 "Wheels train»
Keep your knees in bent condition. Alternately pulling straight leg heel forward to the maximum length, just to offset the pelvis. You can help yourself to the hands and hold on to the headboard.

7. "Knee Wall»
Legs keep shoulder width apart, bend your knees. Arms slightly out to the sides, palms down. Alternately drop your bent leg to the bed inside - left knee to the right leg, right knee - the left.

8. "Polumostik»
Bend your knees, keep your knees together, feet should touch each other. Keep your hands free at the sides. On the exhale, try to raise as much as possible above the pelvis, thus squeezing the glutes.

9. "Pulling»
Straightening, keep your legs straight, hands - on either side. Hugged his leg bent at the knee and press it to her breast, lifting the back of the bed, trying to touch the chin knee. Change your leg. Do the exercise 15 times. There may be pain in the lumbar and thoracic spine, so exercise should be done slowly, exhale.

Exercise for the waist and abdomen

10. "We pull the belly»
Bend your legs at the knees, soles Press firmly to bed. Palm right or left hand lay on his stomach. On the inhale bulges, retracts on exhalation the abdomen so that his hand fell with his stomach. After a short breath freely exhale.

If during exercise you have any cramps - do not be alarmed, this is a natural effect. Rub the problem areas and continues to be engaged. After injuries of tendons and joints, arthritis, osteochondrosis and varicose veins such charging - better than any medicine. Your feet will be moving, light, cease to be tired at the end of the working day. Feet need to be strengthened, because they fall the main burden of walking, it is especially important for people with excess weight. Take heart, be healthy and active! Share with your friends this valuable exercise.

via takprosto cc