Snap can’t be tolerated: 6 simple exercises for joint pain

Snap can’t be tolerated: 6 simple exercises for joint pain

A few minutes a day will help to get rid of discomfort.

With a sedentary lifestyle, synovial fluid, which is located between the joints and is responsible for cushioning and nutrition of cartilage, begins to be produced in smaller quantities. This causes unpleasant sensations and pain. To restore the secretion of synovial fluid and prevent discomfort will help six simple exercises that can be done almost anywhere and without any equipment.

Seated walking

Sit on a chair, place your feet flat and start rolling from toe to heel. During the exercise, you can gently massage your knees. This will have a warming effect and improve blood circulation in this area. In this way, the ankle is warmed up.

Perform the exercise for two minutes.

Working on the knee joint

Sitting on a chair, lean back, extend your leg and take turns bending and extending your knee. In addition to training the knee joint, this is also a way to work the muscles in the front of the thigh, which hold the joint in place and protect it.

Do 20 movements each with the right and left leg.

Working on the ankle, knee and hip joints

To start, perform a small warm-up: sitting on a chair, stretch your legs, spread your feet apart and bring them back together. This exercise involves three groups of joints: ankle, knee and hip.

Then bend your leg at the knee and perform circular movements outward – 20 times with each leg. Over time, the exercise can be made more difficult by performing it standing.

Working out the shoulder joints

Circular movements, familiar to many since high school, are great for working out the shoulder joint. This way you can not only stretch the joints and muscles around them, but also accelerate blood flow in the neck. This in turn will have a good effect on brain function.

Perform 40 times to each side.

Shoulder Stretch

Place your right hand on your left shoulder. The elbow should be parallel to the floor. With your other hand, grasp your elbow and pull it towards you as you exhale. You will feel a pleasant tension.

It is recommended to stay in this position for 10 seconds, after which do the same with the other arm.

Working on the elbow joints

Sitting on a chair or standing, lower your arms and start bending and extending them at the elbow as if you were working with dumbbells. Biceps are tensed while bending and triceps are tensed while extending. It also puts strain on the elbow joint.

Repeat the movement 20 times for each arm.

This simple gymnastics for joints will take no more than 10-15 minutes. But if you want a greater effect, you can increase the number of repetitions and the time of exercise so that the warm-up takes 30 minutes.