Rotational movements are performed during warm-up or exercise, and circular rotation of the arms and legs can be performed. These movements are done, for example, in a set of exercises aimed at strengthening the joints.
Special exercises for joints are recommended for people doing fitness, jogging, swimming, any kind of sports or physical labor. A set of exercises regularly performed strengthens the joints, which allows them to easily endure the stress that they are subjected to during sports training or physical work. All rotational movements during gymnastics should be done slowly.
Exercise 1. Place your feet shoulder-width apart, straighten your back, extend your arms to the sides so that they are parallel to the floor. Clench your brushes into fists. Make twenty rotational movements with the hands in one direction and then in the other.
Exercise 2. Remaining in the same starting position, bend your arms at the elbow joints. Keep your arms still from shoulder to elbow. Perform twenty rotational movements with your arms (from the elbow to the wrist) back and forth.
Exercise 3. The center of rotation in this exercise is the shoulder joint. Perform rotational movements with your hands back and forth - fifteen times in each direction.
Exercise 4. When performing this and subsequent exercises, you must lean on a chair. Take the starting position: stand up straight, straighten your back. Holding a chair with your hand, stretch your right leg forward and lift it up a little. Rotate the foot fifteen times in one direction, and then the same amount in the other direction. Do this exercise for the left leg as well.
Exercise 5. Take the starting position, then bend your right leg at the knee. Lift it up so that your thigh is parallel to the floor. The center of rotation is the knee joint. Rotate the lower leg fifteen times in each direction. Repeat this exercise for your left leg.
Exercise 6. Extend your right leg forward and lift it to an angle of 45 degrees. The center of rotation is the hip joint. Perform ten rotations in each direction with your right leg so that both the thigh and lower leg move. Then do the same number of rotations with your left foot.
For this set of exercises to be effective, do it two to three times a week, preferably during morning exercises.