Joint pain is a small trouble that everyone encounters. Commuters neck pain, middle-aged and elderly knee pain, joint rheumatism pain, back and leg pain …… contemporary society’s work status, living habits and social environment and other factors contribute to the high incidence and frequency of these diseases, therefore, mastering some simple and practical rehabilitation exercise movements, the benefits of joint and spine maintenance can not be overstated! Here are some practical rehabilitation exercises to find for your reference! First, the office population cervical lumbar spine exercise spine is the column of the human body building, this column is bad will be a hundred diseases – cervical spondylosis, back pain, lumbago came. Recommend the following three small movements to protect the cervical spine: you can practice yourself, you can also give their friends and colleagues to see! 1, cervical spine is not good, hands up! Many people walk at night, put your hands on the back of your back, which will reduce the value of the movement a lot. “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 to tense up, raise both hands to the position of ten minutes on the clock, walk with this action, and insist on walking two hundred steps every day. After you hold up two 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, eyes forward and up a little. 2, lumbago: do not always lie down! Lumbar spine disease has been the nightmare of the office family, if the exclusion of lumbar disc herniation and other intravertebral disease, old is lying is not good, teach everyone a ‘single foot back leg’ exercise method. Action demonstration: hands 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, muscle sprains can be effectively rehabilitated. Second, the elderly knee pain 1, the knee against the penalty stand back against the wall stand well, legs squat, for “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. 2, the knee is bad is underdrawn Action demonstration: the first beat with the hand to the front of the knee, the second beat to the outside of the knee, the third beat to the inside 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 a pain-relieving and knee-strengthening effect? Because 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. Third, the mouse hand, morning stiffness upward people use unbalanced flexor and extensor muscles on the hand, often using the flexor muscle, so that the extensor function retreats. 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 friends, you can use this method to exercise hand joints, stop pain. Fourth, stand “big” how to exercise patients with bad hip joints? Middle-aged and elderly people do pay attention to balance Nothing ‘big’ word stand – hands straight horizontally, the left leg stands well, the right leg straight to the right side, and then the right and left leg exchange, is not like a ‘big ‘ character? Some older people have broken hips when they sneeze, and they can also rely on this to take care of their health. The whole body, from head to toe joint pain treatment is in this article, collect it for yourself! Ten minutes a day can solve the problem of joint pain!