Even the biggest bump will stop whining! So that the joints of the lower limbs...

Cold weather sometimes has a bad effect on our health. Many older people complain of pain and irritation joint-crunchHe who follows them at every turn.

To get rid of unpleasant and sometimes painful sensations, kinesiotherapist Sergei Bubnovsky advises everyone without exception to do every morning useful. gymnastics.





The expert insists that it is necessary to wake up not only our brain, but the whole body! To do this, you do not need to jump out of bed abruptly and perform complex exercises, simply charging right on your favorite bed is enough. Bubnovsky urges to pay special attention to the joints of the lower extremities: “A weakened, untrained foot is a way not only to joint and vertebral pain, but also to headaches.”





Gymnastics of Dr. Bubnovsky

1. Exercise 1
   Start a set of useful exercises should be with the development of the joints of the feet. To do this, you must first pull the tips of your toes on yourself to failure, then from yourself. It is necessary to properly "crunch" the joints, making rotational movements first to the left, then to the right. 20 repetitions in each direction will be enough.
   
   
   
2. Exercise 2
   Then the knee joints should be carefully worked out. To do this, you need to bend and extend your legs in the knee joints in turn, as if you were walking. Then you should put your toes on yourself. You can put a small ball under your foot for greater exercise efficiency.
   
   
   
3. Exercise 3
   It's time to develop hip joints. To do this, you need to bend your legs in your knees and put your feet on the width of your shoulders. Then you should lower the knee of one leg as shown in the photo (trying to touch the floor). Repeat the exercise for the other leg.
   
   
   
4. Exercise No. 4
   An excellent exercise for the development of joints of the lumbar spine is a half bridge. To accomplish this task, it is necessary to raise the lower back on the exhalation, and then gradually lower it. You should do 8 to 15 repetitions of the exercise.
   
   
   
5. Exercise 5
   It will help to develop all parts of the spine. To do this, you need to take your hands on the neck and stretch your legs. Then you should alternately raise the shoulders up and the legs down from yourself. It will be a kind of step-by-step movement.
   
   
   
6. Exercise 6
   It is known to many as the Cat. For proper execution, you should stand on all fours, twist the pelvis and round the back. You have to put your head down. Then you need to bend your back in the opposite direction, tilting your head up.
   
   
   

See in this video a detailed master class on performing therapeutic exercises.

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Dr. Bubnovsky has long inspired us to write useful materials. Do not forget to learn in this article how to get rid of varicose veins.