Joint pain caused by osteoarthritis is a condition that requires active treatment so that it does not interfere with functioning and does not become progressively worse. What exercises should you do to relieve aching joints?
Exercisehas a positive effect on yourjointsbecause it allows them to "move" and strengthens the muscles that are able to take part of the load. Ask your doctor or physiotherapist for advice to make sure you choose the right form of exercise for you.
The use of painkillers is one of the two (apart from physical activity) basic elements of counteracting ailments related to osteoarthritis. So, in addition to the correct treatment with topical painkillers, there is also an age-appropriate physical activity that is appropriate for the disease.
Exercise 1.
Perform a propped knee. The back is straight, the arms are straight, the arms are resting on the ground, and the head is an extension of the spine. Raise your straightened right leg up. Hold for a few seconds and then return to the starting position. Repeat the exercise with the other leg.
Exercise 2.
Lie on your back. Legs bent at the knees, feet hip-width apart, resting on the ground. Arms along the body. Lift your hips up until your thighs and torso are in a straight line. Hold this position for a few seconds. Come back to the starting position.
Exercise 3.
Perform a propped knee. The back is straight, the arms are straight, the arms are resting on the ground, and the head is an extension of the spine. Without straightening your knee, pull your right leg to the side and hold it for a few seconds. Repeat the exercise with the other leg.
Exercise 4.
Sit on your heels. Place a pillow under your buttocks, hands on the floor, back straight. Move to a propped kneel, shifting your weight onto your straight arms.
Exercise 5.
Lie on your back. Arms along the body, legs bent at the knees, feet firmly on the ground. Extend your right knee, laying it flat on the ground. Repeat the exercise with the other leg. Do a few repetitions.
Exercise 6.
Sit on the floor, bringing your feet together and pulling them against your buttocks as tightly as possible. Straight back, hands on knees. Tilt your torso towardsforward as far as possible, extending your arms outstretched in front of you.
Exercise 7.
Sit on the floor, bringing your feet together and pulling them against your buttocks as hard as you can. Straight back, torso slightly tilted forward, hug your feet with your hands. With your elbows on your knees, push your thighs to the sides. Do a few repetitions.
Exercise 8.
Lie on your right side with your legs bent back at your knees. Right arm straight, head resting on shoulder. Grasp your left foot with your left hand and slide it all the way to the rear. During the exercise, both legs are bent and the hips remain on the floor. Repeat the exercise on the other side.
Exercise 9.
Lie on your right side with your legs bent at the knees and your hips extended. Right arm straight, head resting on shoulder. You can put a pillow between your legs. With your left hand, grasp your left foot and lift it all the way up. During the exercise, both legs are bent. Repeat the exercise on the other side.
Exercise 10.
Lie down on your stomach with straight legs and arms, head between your shoulders (do not raise your head while exercising), and there may be a pillow under your hips. Bend your right leg at the knee and grasp it at the ankle with your right hand. Pull your leg upwards firmly. The other leg remains stationary on the ground. Repeat the exercise with the other leg.
Exercise 11.
Kneel, legs slightly apart. Straight back, hands on hips. Tilt your torso as far back as possible (remember to keep your back straight and not to push your hips forward). Hold for a few seconds and then return to the starting position.
Exercise 12.
Kneel on your right leg. Left leg is bent at the knee, put forward, hands on hips, back straight. Raise your right foot upwards, transferring your weight to your left knee, slightly bending your torso forward. Remember not to change the position of the head and hands. Repeat the exercise on the other leg.
The article uses press materials from the campaign "Start the joints with Voltaren MAX up to 12 h"