Charging lying in bed: 9 useful exercises for the joints

It is very important to take care of the joints from a young age, so that every day we move without a “squeak”; and pain. Therefore, it is necessary to avoid the main threats to the mobile joints of the bones of the skeleton. This is the lifting of huge weights, excess weight, vertical loads. It is also worth adding physical activity to your life. To keep your joints healthy, you don't have to go to the gym regularly and train to the point of exhaustion.

There are special exercises that can be done in the morning after waking up, and without getting out of bed. At the same time, they bring no less benefit than training in a fitness club. We will consider them in the article of the Internet edition estet-portal.com.

1. An exercise that kneads the knee joint well
2. We stretch the hip joint and eliminate back pain
3. Exercises for the joints of the feet – effective method for many problems

An exercise that warms up the knee joint well

If you are diagnosed with osteochondrosis, arthrosis, sprain or other disease of the knee joint, perform the following exercise in accordance with the instructions:

• Lying on your back in bed, keep your legs straight and arms – along the body. Next, bend the right leg at the knee, and then – unfold it. We make sure that the sole moves along the surface of the bed with sliding movements, and the heel – touched the buttocks. If you can’t do it right away, help yourself with your hand. Then we do the same, but with the left leg.

Repeat this warm-up for the joints 15-20 times.

Knead the hip joint and eliminate back pain

These exercises will come in handy if you suffer from pain in the lower back, coxarthrosis or aseptic necrosis of the head of the hip joint.

• We spread our legs so that they are shoulder-width apart. Next, we take our hands to the sides with our palms down, and bend our legs at the knees. Next, lower one bent leg and apply it with the foot to the inside of the other leg. Then we repeat the same with the other lower limb.
• This warm-up is good for relieving back pain. First, we stretch our legs, put our hands next to us on the sides. Next, bend one leg at the knee and bring it closer to the chest. In parallel with this, we try to slightly raise the back and bring the chin as close to the knee as possible. After that, you need to do the same thing, but with the other leg. Number of repetitions – 15 times.

"Pull Up" may be accompanied by pain in the spine, namely – in the thoracic or lumbar region. Therefore, try to do all the exercises smoothly and on the exhale.

• Our legs are half-bent. We alternately stretch the lower limb. At the same time, we try to stick the heel forward. You need to stretch the leg until the pelvis moves. Hands need to hold on to the back of the bed.
• This exercise – a real find for those who have joint diseases, as well as for those who suffer from hemorrhoids, constipation, etc. It is done as follows: bend the legs and bring them together. It is desirable that the feet touch each other, and the hands – were located on the sides. Next, inhale and at the same time raise as high as possible. With this, the muscles of the buttocks are squeezed several times.

Exercises for the joints of the feet – effective method for many problems

Feet also need to be kneaded. After all, they carry the entire weight of the body. By mastering the exercises for the joints of the feet, presented below, you will correct flat feet, get rid of heel spurs, and also cure arthritis of the ankle joint. In addition, the morning workout is indispensable for migraines, varicose veins and swelling of the ankle joint. This method is also recommended after surgery on the Achilles tendon.

• First, lie down on your back, hands – freely placed on the sides. We straighten the legs and spread shoulder-width. Then we alternately stretch the big toe, after which – bend it to our side. When performing these movements, the heel must be pulled forward and backward.

Repeat all exercises for the joints of the feet 15-20 times until a feeling of warmth appears in the area of ​​​​the working area. If suddenly you hear a crunch, do not panic – this is completely normal and passes quickly.

• Here we take the same initial position as in the previous exercise. Then alternately "draw" thumb circles – first clockwise and then – vs.
• Starting position: lying on your back, arms at your sides, legs straight and spread apart shoulder-width apart. We try to squeeze the toes as much as possible. We need to do this in such a way as if we want to grab the ball with them. Next, we spread our fingers strongly, as if we were spreading our palm.
• We accept the same starting position. Next, in turn, we connect the big toes and spread them as far as possible to the sides. When mixing, it is desirable that the thumbs lie on the surface of the bed. And when breeding, you need to smoothly and slowly twist the entire lower leg.

If during the warm-up cramps appear in the calf muscles, then you are doing everything right. To relieve discomfort, just massage the muscles and continue to warm up.

It's no secret that every morning you need to do exercises. It helps to wake up not only the brain, but also the body. Morning workout can be done right lying in bed immediately after you open your eyes. In this article, we have considered several exercises, with the correct implementation of which vivacity appears, and migraine, back pain, and various diseases disappear. In addition, efficiency increases, joints warm up, which ensures active mobility.

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