Therapeutic exercises and exercises for arthritis of the joints
Arthritis is an inflammation of the joints. In most cases, the disease is chronic. It is recommended to engage in therapeutic exercises during periods of remission. Usually exercise therapy exercises are performed in light conditions: in a lying position on the floor, sitting, etc. It is very good for any diseases of the joints to perform exercises in the water while visiting the pool.
The benefits of remedial gymnastics for arthritis:
- Long-term pain relief;
- Restoration of bone and cartilage tissue;
- Strengthening the muscles. When they are weakened, the process of joint deformation is significantly accelerated.
Arthritis can affect different joints, so there is a separate set of exercises for each of them.
Content:
- Exercise for arthritis of the knee
- Exercise for arthritis of the shoulder joint
- Exercise for arthritis of the fingers
Exercise for arthritis of the knee
Starting position - lying on your back
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Stretch your arms and legs, stretching the spine; taking a breath, on exhalation, pull the socks towards you, and the heels forward, contracting the feet. You can perform the exercise alternately with each leg, lingering at the extreme point for 10 seconds. In conclusion, perform circular rotations with the feet.
- Bend your knees alternately, reaching with your heels to the buttocks and sliding your feet along the floor.
- Slowly take one leg alternately to the side, then the other.
- Raise your legs alternately about 20 cm above the floor.
- Bend your legs, put your feet on the floor. 1 - straighten the right leg and put it on the floor; 2 - slowly raise it up to about 45 ° C; 3 - lower your leg to the floor; 4 - bend to the starting position. Repeat with left foot.
- Raise your right straight leg and, while inhaling, pull the toe forward, and while exhaling, pull the heel. Repeat with left foot.
- Bend the leg at the knee joint and pull it to the chest, hold it in this position for 3-5 seconds. Repeat with the other leg.
- Raise the bent legs, pulling the knees to the stomach, then straighten them up, holding them with your hands, bend again and then put them on the floor.
- Bend your legs, feet on the floor. Spread your knees to the sides, trying to bring them as close to the floor as possible, while the feet are pressed against each other.
- "A bike". Alternately bend and unbend the raised legs at the knees, imitating cycling. You can perform this exercise separately with each leg, the second leg at this time lies freely on the floor.
Starting position - sitting on a chair
- Swing back and forth first with the right leg, then with the left.
- Raise one leg to parallel to the floor and hold for 4-5 seconds. Repeat with the other leg.
Starting position - lying on your stomach
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Bend one leg at a right angle and make circular rotations with the lower leg in one direction and the other. Repeat with the other leg.
- Bend one leg and slowly pull the heel to the buttock, helping yourself with your hands.
Exercise should be done gently, at a slow pace, with an emphasis on stretching and increasing knee mobility. The optimal number of repetitions for each exercise is 15-20. Increase the load gradually.
With arthritis of the knees, any sharp and fast movements are contraindicated: running, jumping (including over the rope), aerobics.
Just 1 simple exercise heals the knees - Dr. Evdokimenko:
4 exercises for pain in the hip - Dr. Evdokimenko:
Exercise for arthritis of the shoulder joint
Starting position - lying on your back
- Hands along the torso. Raise straight arms up and down.
- Bend your arms and put your hands on your shoulders. After exhaling, spread your arms to the sides, putting your elbows on the floor, while inhaling, bring them together, connecting in front of you.
- Putting your hands on your shoulders, do circular rotations with your elbows, first in one direction, then in the other direction, breathing is free.
- Exercise "Book". Spread straight arms to the sides. Having turned the body to the left, as you exhale, put your right hand on your left. On inhalation, return it to I. P. Repeat to the right with the left hand.
Starting position - sitting on a chair
- Raise one hand and make circular movements with it. Repeat with the other hand.
- Lower your arms along the body. Raise and lower your shoulders at a moderate pace.
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Hands are lowered along the body. 1 - raise your shoulders up; 2 - take them back; 3 - lower it down, 4 - return to the starting position. Repeat in the other direction: up – forward – down – back.
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Put your hands on your shoulders, press your elbows to the body. Alternately push your elbows forward in front of you, raising them to the maximum possible height.
The starting position is standing.
- Place the left hand on the right shoulder, and the right hand on the left (hug yourself by the shoulders). Raise your elbows up as high as possible and hold in this position for 8 counts.
- Put your left hand on your right shoulder, grab your left elbow with your right hand and, gently pressing, pull your left hand towards you. Repeat with the right hand.
- Put your hands behind your back, bend them at the elbows and try to grab your left elbow with your right hand, and your right elbow with your left. Repeat, changing the position of the hands (if the right one was on top, now it will be on the bottom).
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Put your hands behind your back and join the hands in a lock. Try to straighten your arms and join your elbows together.
Repeat each exercise 5-8 times.
Top 8 Exercises for Shoulder Treatment - Dr. Evdokimenko:
Exercise for arthritis of the fingers
Repeat each exercise at least 10 times.
- Rhythmically clench the hands into fists and unclench, gradually increasing the pace.
- Spread your fingers as far as possible, then bring them together.
- Use the tip of your thumb to alternately touch the tips of all other fingers.
- Rub your palms together.
- Place your palms on the table and slowly raise and lower each finger in turn.
- Palms on the table, raise one finger and perform circular movements in different directions. Repeat for each finger.
- Place your forearm upright, elbow on the table, fingers straightened. Bend and unbend the fingers as much as possible, making a movement with the brush from side to side.
- The starting position is the same. Alternately bend and unbend each finger, slightly pressing the elbow on the table.
- Take a tennis ball in your hand and gently squeeze and unclench it.
It is also recommended to reduce the stress on the fingertips, if any, and to monitor the correct position of the hand during sleep.
In addition, you can learn about the possibilities of therapeutic exercises for arthritis from the following video:
5 mistakes in the treatment of joints - Dr. Evdokimenko:
Author of the article: Kaplan Alexander Sergeevich | Orthopedist
Education: diploma in the specialty "General Medicine" received in 2009 at the Medical Academy. I. M. Sechenov. In 2012 completed postgraduate studies in Traumatology and Orthopedics at the City Clinical Hospital named after Botkin at the Department of Traumatology, Orthopedics and Disaster Surgery.
