Joint gymnastics is a special exercise that can normalize the function of the spine. Regular exercise will help your body avoid many diseases or eliminate existing ones.
Instructions
Step 1
Perform joint exercises every day, this is the only way you can achieve the desired results. The exercise will take you about 40 minutes. It is best to do gymnastics in the morning, but you can also at other times. If it is comfortable for you to exercise in the evening, do not go to bed right away - let it pass 1 hour. You can not do gymnastics immediately after eating - at least 2.5 hours must pass.
Step 2
Begin your gymnastics with a massage on the auricles. Pull them down, then up, pull them to the sides, perform circular movements, first clockwise, and then counterclockwise. Repeat each exercise 8-10 times.
Step 3
Do hand exercises. Squeeze your fingers into a fist, and then sharply straighten them completely. Imagine that you clicked someone on the forehead. Do this with each finger.
Step 4
Consecutively fold your fingers into a fist from pinky to thumb and vice versa. After that, relax your hands and shake them. Stretch your arms forward, lower your hands down and do springy exercises, trying to pull the hand towards you as much as possible. Perform a similar exercise, only bend your hands up.
Step 5
Stretch your arms forward (palms down) and make springy movements with your hands, first to the left, then to the right, then clench your palms into a fist and rotate them in one direction and the other. Do all movements 8-10 times.
Step 6
Stretch your elbow joints. Spread your arms to the sides, bend at the elbows so that the forearms hang down freely. Rotate the elbow joints.
Step 7
Train your shoulder joints. With a straightened hand, rotate in front of you. Alternate them, changing the direction of rotation. Pull your shoulders back, trying to connect the shoulder blades, and then forward. Raise your shoulders as high as possible, trying to reach your ears, then lower them as low as possible. Move your shoulders in a circular motion back and forth.
Step 8
Rotate with each foot, then with each lower leg. Lift the leg bent at the knee, take the hip aside as far as possible. Walk on straight legs: first on the heels, then on the toes, then on the inside and outside of the foot.
