10 useful exercises for the joints, without getting out of bed

They will not only help with osteochondrosis and arthrosis, but also on other issues, says MD, physician-physical therapist Sergei Bubnovsky

To stop

These are some exercises to perform well when: flat feet, gout, spurs foot, ankle arthritis after trauma or surgery in the heel (Achilles) tendon, varicose veins, swollen ankle, migraine. All they need to carry 15-20 times, until you feel the heat in the working joints. If you hear the crunch, do not pay attention, it will be soon.

1. "Repulsion»

Ip Lying on his back, hands lie loosely on the sides, legs straight, shoulder-width apart. Alternately pull the big toe (up to the maximum possible rectification), and then bend it to her again, to the maximum, making a motion as if pulling the heel. Forward and backward. You can, together, we can turn each leg.

2. "Janitors»

Ip P - the same as in the first exercise. Alternately To reduce the thumbs up and spread them as much as possible to the sides. When intelligence try to put a thumbs up on the surface of the bed. When breeding is slowly, slowly as if to twist the entire shin.

3. The "Rotation»

Ip The same.
Rotate the foot clockwise and anti alternately. Keep up the great toes and that they try to draw circles.

4. "Fist»

Ip Also. Maximum squeeze toes as if to grab them an apple or a ball. Then, as much as possible rastopyrte fingers like a straightened palm.

For the knee

This exercise is useful not only for the warm-up, they are necessary for osteoarthritis of the knee, the knee after injury. Perform these exercises also need 15-20 times.

5. "Slipping heels»

Ip - Legs straight, arms at your sides. Alternately bend and unbend your knees, as if sliding soles on the bed. Bending try the heel to touch the buttocks (you can even help yourself by hand, although the possible convulsions thigh).

For hip

The following two exercises help in coxarthrosis, aseptic necrosis of the head of the hip joint, pain in the lower back.

6. "The wheels of the train»

Ip - Half-bent knees. Alternately pull straight leg heel forward to the maximum length, just to offset the pelvis. Hands can hold on to the headboard.

7. "knee wall»

Ip - Feet shoulder width apart bent at the knees. Arms slightly out to the sides, palms down. Alternately, immerse the bent leg to the bed inside - left knee to the right leg, right knee - the left.

8. "Polumostik»

This exercise is very useful for pelvic organ prolapse, constipation, hemorrhoids, rectal fissures.

Ip - Bend your knees, knees together, feet touching, the hands lie loosely on the sides. Be warned - the exercise is rather complicated, but effective. So, as you exhale, try to raise as much as possible above the pelvis, thus squeezing the glutes several times.

9. "Pulling»

It is very effective for back pain.

Ip Straightening up, 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 the pace. Do the exercise 15 times. There may be pain in the lumbar and thoracic spine. Therefore, exercise should be done slowly, exhale.

For abdominal

10. "We pull the belly»

Ip - Legs bent at the knees, soles firmly stand on the bed. Palm right or left hand lay on his stomach.
On the inhale bulge, as you exhale draw the belly (to hand fell along with the stomach). After a short breath breath as if he returns. Do 20-30 repetitions.


Sometimes when performing these exercises may have cramps in the calf muscles. Do not worry - you are on the right track. Massage the muscles and continue to exercise.


Why is it important to strengthen the foot

Foot with ankle not only absorbs and reduces the load on the back, it also bears the entire weight of the body, sometimes excessive. The foot and ankle bone 27, the same number of muscles and ligaments 109 - slightly less than in the brush. Actually, our feet is not as mobile and are designed as hands. This is despite the fact that it is on the feet are the so-called ascending meridians, which acupuncture works, saving us from headaches and other pains. It is therefore important to do at least a little workout in the morning in bed to help our feet to be agile and light.


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