Pain, as you know, — chain health guard. It is she who points to the inflamed area of \u200b\u200bthe body and requires due attention to it. Most often, they resort to taking painkillers.
But what if they were not at hand? After all, pain can overtake in & nbsp; any time, and ignoring it will have a very deplorable effect on health. This is especially true for pain in the neck, as well as in the knees and legs. We offer you simple remedies that will help not only to cope with it, but also become good preventive measures against many diseases.
Simple exercises to relieve neck pain
Neck pain — retribution for the blessings of civilization. It occurs due to prolonged work at the computer and poor posture. Massage and exercise will help correct the situation.
Method #1. Head rotation. This simple exercise will relieve tension in the neck muscles.
- Rotate your head clockwise for 30 seconds and then — counterclockwise for another 50 sec.
- Don't worry if you hear a characteristic crunch. It indicates that
the cervical vertebrae have not moved for a long time.
Method #2. Neck stretching exercise.
- Place your right hand on your head on the left side.
- Gently pull your head down towards your right hand while holding it for 10 seconds.
- Repeat for the other side.
Method number 3. Development of the occipital muscles with a tennis ball.
- Stand with your back to the wall.
- Place a tennis ball between your back and the wall.
- Make circular motions with your body so that the ball does not fall out.
Pain in knee will relieve with an ice pack
Pain in the knee can lead to irreversible changes. The following methods will help you avoid this.
Method #4. Cold. The inflammatory process causes pain in the knee. To remove it, apply a cooling gel to the inflamed area or apply an ice pack for 20 minutes.
- Such a compress will reduce inflammation and relieve swelling.
Method number 5. Exercises. If the pain in the knee was caused by an injury, then physical activity should be abandoned. Otherwise, developing the muscles that support the knee joint will help relieve the pain.
Method number 6. Dairy products. Milk with low fat content prevents the development of osteoarthritis of the knee joint in women. Studies prove that women who drink one glass of milk daily are less likely to suffer from osteoporosis than those who do not drink it.
Yogurt has a valuable combination of calcium and vitamin D, which prevents bone thinning. This reduces the risk of fractures and lowers the pain threshold for osteoarthritis of the knee.
Do you want to get rid of pain in your legs? Do some yoga
Pain in the legs most often affects women. This is due to — uncomfortable shoes.
Method number 7. Exercise for stretching the muscles of the legs. For heel pain or plantar fasciitis, the following exercise will help.
- Stand barefoot facing a wall some distance away.
- Push your hands against the wall as if you were doing a push-up.
- Legs should rise to the toes and be stretched at the same time. Hold in this position for 30 seconds, then rest for 1 minute and repeat the exercise again.
To prevent stretching Achilles tendon the following exercise will help. Stand on a flat surface and slowly rise on your toes. Then lower yourself slowly in the same way.
Method number 8. Massage. Pour cold water into a plastic bottle, put it on the floor and start rolling with your foot. After 5 minutes of this massage, change your leg.
- This massage helps to relax the feet, and the cold will relieve the inflammatory process.
Method #9. "Downward Dog Pose". Long walks in high heels cause contraction of the calf muscles, which can lead to serious leg problems. Yoga can help you avoid this. Do the “Downward Dog Pose” asana.
Sit on the carpet on all fours, lift the spine up while firmly pressing the heels to the floor.
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