Joint pain, is a small trouble that everyone will encounter. Commuters neck pain, middle-aged and elderly people knee pain, joint rheumatism pain, young people back and leg pain …… after these pains do not have to endure!
Daily walk 10,000 steps, eat and move two balance, healthy for life! Collect the following joint pain relief exercises, where the pain where to practice!
A, the office population cervical lumbar spine exercises
The spine is the column of the human body building, this column is not good will be a hundred diseases – cervical spondylosis, back pain, lumbar pain will come. The following three small movements to protect the cervical spine.
1, cervical spine is bad, hands up!
Many people walking around at night, put your hands behind your back, which will reduce the value of the movement a lot. People go like this: “I hope to go back today, go out like this, it’s okay to turn around a little, you tell them I’m practicing cervical spine.”
Action demonstration
Fingers should be tensed up, raise both hands to the position of 10:10 on the clock, walk with this action, and insist on walking two hundred steps every day. Special promise: “After you raise both hands tonight and insist on walking two hundred steps, tomorrow the cervical spine will be very cool. We note that the two arms must be placed on both sides of the body slightly backward, so that the best effect, the eyes look forward and up a little.
2, lumbago: do not lie down!
Lumbar spine disease has been the nightmare of the office family: “Someone back pain on bed rest, lying is not good, I teach you a ‘single foot back leg’ exercise method.”
Action demonstration
Hands to grab the back of the chair, one foot back kick, the knee joint should be straight, left and right foot rotation, repeated dozens of times, this action is best to do once at night, do once in the morning. No matter what back pain, strain, slippage, muscle sprain, bulging can be effectively rehabilitated.
Second, the middle-aged and elderly knee pain is underdrawn
The left knee patellar tenderness, played a few closed, so far upstairs, climbing is very inconvenient: “20-something young people on the patellar tenderness? This is a disease that only old people over 60 years old can have. You go stand against the wall and punish me.”
1, to protect the knee by the penalty station, closed is not good
This is how to make: stand with your back against the wall, squat with your legs down, and do a “small half squat” training.
Action demonstration
Adhere to a couple of minutes, rest 30 seconds then “squat”, in the squatting position to stand, the knee joint is obviously strong: “knee problems, playing closed is not good. This is like you drink tap water every day, suddenly one day to drink unclean river water, closed, dirty things in, never to clean up. Only exercise can stimulate the production of joint fluid.”
2, bad knee is underdrawn
Action demonstration
The first beat with the hand to the front of the knee, the second beat to the outer side of the knee, the third beat to the inner side of the knee. Each part of each beat 30 times. “Knee problems, not only lack of practice, but also underdrawing!” Why does patting the knee have the effect of stopping pain and strengthening the knee? “The knee joint does not have enough blood vessels, often pat will stimulate the blood supply and joint fluid production, originally the knee is very cold, after patting everyone feels much better.”
It is reported that the “universal horse stance” is a national fitness activity funded by the British government. In the United Kingdom, all the people are “zha Ma Bu”, whether in line or rest, men, women and children are automatically zha Ma Bu.
3, mouse hand, morning stiffness upward
People use unbalanced flexor and extensor muscles on the hands, often using the flexor muscle, so that the extensor muscle function recede.
Rest you can put your hands flat on the table, palms do not move, fingers off the desktop up, repeatedly adhere to 1 to 2 minutes, will feel the hand muscles comfortable a lot. Long-term use of computers, rheumatoid arthritis, finger joint stiffness in the morning, you can use this method to exercise the hand joints, stop the pain.
4, femoral head necrosis stand “big” word
How to exercise for patients with bad hip joint and femoral head necrosis? I’ll teach you a trick to exercise, a brother in my family is early femoral head necrosis, exercise for 3 months on the improvement.
Middle-aged and elderly people pay attention to balance when doing
The whole body, from head to toe joint pain treatment is in this article, put it away for yourself! Ten minutes a day will solve the problem of joint pain!