Is it crunchy or not crunchy? How to check the musculoskeletal system at home

Is it crunchy or not crunchy? How to check the musculoskeletal system at home

You can find out when you should go for a walk or to the gym more often by yourself.

The second millennium gave mankind a lot of benefits and conveniences, but in return we lost movement, without which, as we know, there is no health. Sedentary lifestyle, automation of labor, reduction of motor activity noticeably affect the condition of the spine and joints.

The opportunity to undergo a full medical examination is not always available, but you can check the basic functions of the musculoskeletal system yourself. Olga Barbashina, kinesiotherapy specialist, LFC instructor, sports aerobics coach and expert of the International Festival of Health and Sports SN PRO EXPO FORUM, tells us how to do it.

What exercises will help to check the musculoskeletal system?

In order to understand how “neglected” everything is in your particular case, we suggest doing a few exercises for self-diagnosis.

Exercise 1
Slowly perform head turns, bends to the sides and forward:

• the head tilts easily and painlessly – 0 points;
• movements are difficult and accompanied by pain in the cervical region – 1 point.

Exercise 2
Join hands behind the back, one hand on top, the other hand on the bottom. Change the position of the hands and repeat:

• hands touch behind the back in both positions – 0 points;
• cannot reach from one side or both sides – 1 point.

Exercise 3
Perform a downward bend to straight legs:

• if you touch the floor with your hands – excellent, it is 0 points;
• if you do not reach – give yourself 1 point.

Exercise 4
Lie on your side, bend your legs in hip and knee joints. Fix the arm, which is on top, behind your head. Try to turn around and lower both shoulder blades to the floor:

• 0 points;
• scapula does not touch the floor – 1 point.

Exercise 5
Lie on your back, bend your legs in the hip and knee joints at an angle of 90 degrees. Hold this position for 20 seconds:

• hold it without much effort – 0 points;
• you can’t hold it – 1 point.

How do I know the result?

If you have scored two points or more, it’s time to start engaging in motor activity. Include in the training process exercises to strengthen muscles and definitely stretching. After three months you can repeat the test – you will be pleasantly surprised by the results.