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Simple gymnastics for the elderly
People who reach old age are very familiar with the problem of stiffness of the joints of the legs, when unpleasant painful sensations constrain movement and do not allow you to move calmly.
This problem is most common among the elderly due to a variety of reasons. The main one is the weakening of immunity with age, which leads to serious diseases and injuries.
Few people know, but when done correctly. gymnastics will help to normalize the joints and quickly put on the feet of those who suffer from this ailment.
Editorial "Site" You have a set of exercises that you will forget about. joint-stiffness. You’ll need a mat, a boulder or a hard pillow and a couple of fitness bricks to do the exercises, so don’t forget to prepare them in advance.
Gymnastics for the elderly Complex of exercises
Finish your gymnastics with a butterfly pose. Place the feet together, but try to open them like a book, spreading to the sides of the inside of the feet. Alternate swing and hold. Make a few swipes, trying to bring the thighs closer to the floor, and then stop and muscle-force pull the thighs to the floor for a few seconds.
Perform each exercise 10 times in both directions and finish the workout with a short relaxation while lying on your back.
Despite the apparent simplicity, these movements are very effective. With regular performance of such gymnastics, you can significantly improve the mobility of your joints and muscle elasticity.
We also advise you to read about exercises for the knee joints and the health promotion system of Nikolai Amosov.
Share gymnastics with friends and write in the comments, which exercise was given to you the easiest.
This problem is most common among the elderly due to a variety of reasons. The main one is the weakening of immunity with age, which leads to serious diseases and injuries.
Few people know, but when done correctly. gymnastics will help to normalize the joints and quickly put on the feet of those who suffer from this ailment.
Editorial "Site" You have a set of exercises that you will forget about. joint-stiffness. You’ll need a mat, a boulder or a hard pillow and a couple of fitness bricks to do the exercises, so don’t forget to prepare them in advance.
Gymnastics for the elderly Complex of exercises
- Sit on the mat, stretch your legs forward. If in this position the lower back is strongly rounded and the body is laid back, then you need to sit on an elevation. Start alternately pulling your toes away from you, as if holding a pencil, and then pull your fingers on yourself, while pushing the pad under your thumb away from you. Try to keep your legs straight. 537092
- Then we move on to the feet. Pull them to yourself and from yourself, trying to touch the tips of the thumbs of the floor. It is desirable that at the same time the back and legs remain straight, but if it is difficult to keep the legs perfectly even - it is not scary, the priority is always behind the back.
- Bend your leg and put your ankle on your thigh. If the knee of the bent leg is lifted high and there is tension, sit on a roller or even on a chair. It is important that this position is comfortable and does not cause discomfort in the knee. Then take your hand and try to separate your thumb from the rest. Pull it aside, trying to place your fingers between your thumb and the rest. Hold the foot in this way and rotate the foot with your hand 10 times in each direction, after changing the leg and repeat the exercise. During spins, keep pulling your thumb to the side.
- Then sit down and stretch your legs forward. Bend one leg and grab yourself under the knee. Keep your back straight and keep your back straight. The foot of the bent leg is in the air. From this position straighten the leg as completely as possible. At the time of straightening, pull the knee and muscles of the thigh and then return to the starting position.
- Sit in vajrasana. If you can not sit on the feet, then under the pelvis put a brick or two to make the pose comfortable. In this position, try to remove the toes and feet from the floor. Activate the muscles of the foot to pull the fingers and foot up, think about this movement, even if it does not work. If you can lift your feet, then grab them with your hands as far away as possible, and then relax your feet and stretch your whole body forward. Return to your original position and place your hands in front of you, carrying the weight on them. With your hands, lift your knees and roll in your footsteps.
- Stand on your socks. Supporting yourself with your hands, lower your heels to the floor, and then understand them up, trying to position the foot perpendicular to the floor. Repeat it 10 times. Continuing to stand on your toes, lower your knees to the floor and push them forward as much as possible. Stay in this position for 10-20 seconds and then release your toes. Then from the sitting position stretch up and straighten the leg completely, pulling the knee. Repeat the procedure with the other leg. You can just in a sitting position stretch your legs in front of you and strain the muscles of the hips for a few seconds.
Finish your gymnastics with a butterfly pose. Place the feet together, but try to open them like a book, spreading to the sides of the inside of the feet. Alternate swing and hold. Make a few swipes, trying to bring the thighs closer to the floor, and then stop and muscle-force pull the thighs to the floor for a few seconds.
Perform each exercise 10 times in both directions and finish the workout with a short relaxation while lying on your back.
Despite the apparent simplicity, these movements are very effective. With regular performance of such gymnastics, you can significantly improve the mobility of your joints and muscle elasticity.
We also advise you to read about exercises for the knee joints and the health promotion system of Nikolai Amosov.
Share gymnastics with friends and write in the comments, which exercise was given to you the easiest.
