Older people face social challenges
health problems,
lack of attention from the people around. Let's clarify the names of the age:
- Old age - 60 - 70 years;
- Senile age - 70 - 80 years;
- Long-livers are over 80 years old.
In old age, as a rule, there are many different chronic diseases accumulated throughout life. An aging body gradually loses its ability to produce hormones of "youth" - sex hormones, as well as adrenal hormones, which reduce the likelihood of exacerbations of previously transferred diseases.
There is no doubt that any disease leaves some consequences. In youth, this is not so noticeable, and with age, due to atrophy of organs and the extinction of their functions, the body can hardly cope with stress, immunity decreases, a person gets tired quickly, chronic diseases often worsen, which often have an atypical course with insufficiently pronounced symptoms. Something always hurts. Some women tend to think they have been jinxed. But there is no one to blame.
Life goes on, and you need to strive to improve and strengthen the body, maintain self-care skills, do not let yourself relax: try to do your homework, keep the home clean and tidy and the hygiene of the body, monitor appearance, to be neat and collected (thought out) in order to rationally carry out the necessary things and save time and energy, which “flies” faster and faster with age.
Therapeutic exercise is necessary for the elderly. After all, with such most common diseases as osteochondrosis of the spine, osteoporosis of bones, arthrosis, vegetative - vascular dystonia, sleep disorders, hypertonic disease, diseases internal organs, metabolic disorders and other diseases, the body needs compensation (adaptation to internal and external conditions important for health and longevity).
Skeletal changes in osteoporosis.
When selecting physical activity for the elderly, we take into account that the metabolism is reduced, the content of under-oxidized decay products is increased (fatigue, overwork should not be allowed);
there are changes in the skeleton, an increase in tone and a decrease in muscle strength, posture and gait are disturbed due to a shift in the center of gravity;
possible disorders of cerebral circulation, encephalopathy, problems with coordination of movements and balance;
there may be prolapse of internal organs, urinary incontinence;
reduced vital capacity of the lungs, dystrophy of the heart muscle.
Elderly patients have limited movement eyeballs(especially up), you have to turn your head, and you may feel dizzy.
We must remember about age-related changes in the psyche. With age, pre-existing character flaws are exacerbated. Emotional lability appears (tearfulness, capriciousness, grouchiness), apathy, there is a reluctance to engage in physical education.
Due to the constant feeling of fatigue and ailments, it can be difficult for older people to exercise. And yet you need to force yourself to overcome the malaise and, starting with the simplest exercises, gradually increase your physical activity. Physical exercise is an excellent means of preventing body disorders, and therapeutic exercises for the elderly improves the quality of life in many diseases, increases self-confidence and improves mood.
Supervision is very important of cardio-vascular system to avoid myocardial infarction.
Required to define heart reserve. To do this, you need to calculate the maximum allowable heart rate during exercise and heart rate at rest for 1 minute.
HR (heart rate) maximum \u003d 180 - age.
For example, age 62. Maximum heart rate \u003d 180 - 62 \u003d 118 (beats per minute).
Using a stopwatch, we calculate the pulse rate at rest (after 15 minutes of rest) for one minute. Let's say 84 beats per minute.
RS (heart reserve) \u003d maximum heart rate - resting heart rate.
PC = 118 - 84 = 34 beats per minute (100%). This means that the pulse during physical activity should not be higher than 118 beats per minute. And you need to know the reserve of the heart because for people over 60 years old, you should not give a load of 100%.
In old age (60-70 years) we use up to 90% of the heart reserve.
In senile (70 - 80 years) - up to 50%.
Long-livers have no more than 40%.
We approach this gradually, starting with the load
20% individual heart reserve.
So, for example, at the age of 62 years, the reserve of the heart with a resting heart rate of 84 beats per minute is 34 beats per minute - this is 100%.
In the first lessons therapeutic gymnastics it is possible to allow an increase in heart rate by 20% - in this example, by 7 beats per minute.
And in the future, after gradual adaptation to physical activity, it is possible to allow an increase in heart rate up to 90% of the reserve of the heart - in this example, by 30 beats per minute.
So, in this example, at the age of 62 years and with a heart rate at rest of 84 beats per minute in the first lessons, we allow an increase in heart rate by 7 beats per minute (= 91 beats per minute), gradually increasing the load, we allow heart rate to 90% of the heart reserve (by 30 bpm). Heart rate will be up to 114 beats per minute.
Now take a sheet of paper and a pen, a clock with a second hand, sit in a chair for 15 minutes to rest.
1). Write how old are you.
2). Now subtract this figure from 180. Write: "The maximum heart rate is ...".
3). Count the pulse rate for 1 minute by the second hand and write this figure like this: “The pulse at rest is ...”.
4). Calculate the heart reserve using the above formula. (HR (heart reserve) = maximum heart rate - resting heart rate). Write this number.
You can regulate the load from 20% to 90% of the heart reserve by controlling the pulse during exercise.
Lessons by small-group method in the polyclinic.
For older people, classes in a small group method are useful, as this involves communication with peers, which is very popular with older people. But you can do it yourself at home.
Exercises for all muscle groups are used.
The density of classes is 50 - 60%. The rest of the time is used for counting the pulse, showing exercises, changing the starting position, static breathing exercises.
The duration of the lesson is no more than 30 minutes 2-3 times a week.
All starting positions are allowed, but ref. the standing position should not prevail.
Exercises with sharp turns and inclinations are excluded. Dmovements are smooth, the pace is slow.
Be sure to include exercises for balance and vestibular functions.
It is necessary to know what factors predispose to imbalance and sudden falls in the elderly.
- Tremor of the limbs.
- Increased reaction time.
- Weakness of the muscles - extensors of the thigh and lower leg.
- Orthostatic hypotension (a sudden drop in blood pressure with a quick change in body position from ref. lying position to standing position.
- Visual and hearing impairments.
- Shifting the center of gravity forward.
- The cervical-diaphyseal angle has been changed (from blunt it becomes straight), which reflexively affects cerebral circulation.
- In men, it is difficult to bring the legs together, in women, on the contrary, spreading the legs apart, which makes it difficult to stabilize when losing balance.
Falls must be avoided, since osteoporosis can lead to bone fractures and other injuries when falling from a height.
Therapeutic exercises for the elderly carried out only when satisfactory condition of the patient.
Contraindication to exercise in a group is urinary incontinence and a categorical refusal of physical education.
CONTINUED IN THE NEXT POST.
As you know, regular exercise is a factor that reduces the risk of developing cardiovascular diseases. According to existing regulations, doctors recommend regular exercise. If you haven't been exercising for a long time, it's useful to read general rules. Then classes will bring only benefit and pleasure.
Very useful daily physical exercise moderate intensity for at least 30 minutes. You need to force yourself to do the exercises at all costs without any concessions, sometimes overcoming the reluctance to move. This reluctance is associated with a decrease in the mobility of nervous processes in old age, a deterioration in the processes of oxidation and metabolism.
The best time to practice daily hygienic gymnastics- in the morning, immediately after sleep. You should not do gymnastics soon after eating. Between meals and gymnastics, at least 1.5–2 hours should pass. It is also useful to do several exercises in the evening, 1–1.5 hours before going to bed.
Morning gymnastics, in addition to general strengthening of the body, development of mobility and strength, creates a feeling of cheerfulness for the whole day, helps to get involved in work activities faster. Morning exercises should be more intense, with the inclusion a large number exercises and repetitions of each exercise.
Evening gymnastics creates Better conditions for relaxation, intensifies sleep, especially in people mental labor. Evening gymnastics is less intense, performed at a more relaxed pace, with fewer repetitions of each exercise. It can be replaced by a walk in the fresh air.
General execution rules exercise in old age
1. You can not reach exhaustion.
2. The program should be pleasant for you. Don't do what makes you uncomfortable.
3. You should not practice earlier than 2 hours after breakfast and 4 hours after dinner.
4. Do not perform intense exercises before bedtime - it is better to do them no later than 2 hours before bedtime.
5. Empty your bowels and bladder before starting classes.
6. It is most useful to exercise in the fresh air.
7. After intense exercise, it is good to take a shower.
8. Eat and drink should be no earlier than 30-40 minutes after class.
9. Don't quit physical training, let them become one of the top priorities in your daily routine.
Walking is highly effective and beneficial, although it is time consuming. It is available to everyone, including the elderly. The walk is a pleasure, it does not require a special suit, it does not cost additional money, it has a healing effect on the whole body.
Walking is a natural and pleasant activity and does not require the creation of any special conditions: a person can walk anywhere, at any time, alone or in a company. For walking to be healthy, it must be aligned with the principles below.
Walking time (in minutes) per week:
1) 1-3rd week - 15-20;
2) 4-6th week - 20-30;
Distance doesn't really matter, what matters is the length of the walk.
Walk at a pace that suits you. During the first weeks, you should not rush forward.
Walk at a constant and comfortable pace. 100 steps per minute is usually considered a comfortable pace, 120 steps per minute is a fast pace, 140 is a very fast pace. Try to choose a route that way to avoid intersections and busy streets.
Silence contributes good mood. At first, a route without ups and downs is preferable. While walking, you should experience a little effort. If you feel a significant heaviness, a fast and strong pulse, sweat a lot and are tired, it means that you were walking too fast.
Signs of proper walking- this is light sweat, accelerated breathing (but not shortness of breath), slight fatigue, pulse slightly faster than usual, cheerful state of health.
Limit yourself to a light drink (such as a glass of water) before walking, even if you are hungry. Walking reduces the feeling of hunger. Do not start walking earlier than 2 hours after eating.
In no case should you continue walking after a stop caused by dizziness, headache, shortness of breath, pain in the lumbar region, etc. Take a long break and then slowly return home. Go slower next time. Remember that walking should be non-stop.
Daily exercise is essential for the elderly. It should firmly enter into everyday life, become an integral part of the whole way of life.
It is very important to choose the right exercises for daily gymnastics. These exercises should be simple and accessible to the forces of the practitioner and at the same time sufficiently influence the strengthening of the activity of various organs. For the elderly, it is also very important that exercise contributes to the development correct posture, maintaining the flexibility and mobility of the spine, which weaken with age.
When exercising, remember to correct breathing. In old age, in connection with a decrease in oxidative processes, the setting of breathing becomes especially important. The breath should be full, calm, mainly through the nose. Exhalation is slightly stronger and longer than inhalation. Avoid rapid short breathing, straining and holding your breath.
A set of exercises for the elderly
Do exercises daily. Do the exercises carefully, repeating each movement 5-10 times, do not hold your breath. Repeat the set of exercises 2-3 times a day.
To exercise in a prone position, you need to lie on your back in a comfortable position and put a pillow under your head. Do your exercises carefully. Try to maintain a natural breathing rhythm during exercise. Take breaks if necessary. Remember that daily gymnastics will achieve the best result.
1. Raise your straight leg up, then slowly lower it down. Do the same exercise with the other leg.
2. Rotate your knees bent to the left and right. Do the exercise slowly.
3. Turn and lift upper part body in turn left and right.
4. Take one hand back and behind your head, then slowly return to initial position. Do the same exercise with the other hand.
6. Raise the pelvis up, then slowly lower it.
7. Rotate your feet like a bicycle, at the right speed. Bend and unbend at the same time the legs at the ankles. Don't forget to pause.
8. Focus on the condition of the muscles of the hips and back. Raise your upper body by bending at the waist.
9. Lying on your side, lift your straight leg up. Do the same exercise with the other leg.
10. In a sitting position, transfer body weight from one buttock to another. Use a support if necessary.
11. Breathe evenly. While inhaling, try to straighten up.
For implementation sitting exercises , sit on a chair in a comfortable position, keep your back straight. Rest your feet on the floor. Do your exercises carefully. Don't hold your breath. Repeat each exercise several times. Do gymnastics daily.
1. Cheerfully "march" with your feet, moving your hands to the beat.
2. Swing in a chair in a waltz rhythm to the right and left, transferring weight from one buttock to another.
3. Raise your shoulders up and then down.
4. Raise your feet in turn on your toes and heels.
5. Touch with your elbow right hand left knee, then the elbow of the left hand of the right knee.
6. Fold your hands on your stomach without pressing on it. Inflate the stomach, then pull it in, working the muscles. Repeat the exercise several times.
7. Lean on the back of a chair, take one leg back. Raise your leg without bending it at the knee.
8. Make a circular motion with each hand in turn from the forehead to the back of the head.
9. Stretch one leg forward, bending at the ankle, hold for a short while. Do the same exercise with the other leg.
10. Take a deep breath and straighten your back. Lean forward as you exhale. Repeat the exercise 2 times. Then straighten up.
11. In the morning and evening in bed: lying on your back, bend your knees and alternately raise and lower them.
You abuse sports, if after a workout you want to take a nap, you feel tired until the end of the day, your muscles hurt.
Everyone knows the axiom “movement is life”. Indeed, in order to live, one must constantly move at any age. The issue of movement for pensioners is especially acute: you don’t have to go to work, you can watch all the series in a row and there are many reasons not to get up from the couch: there are a lot of sores. However, one must move in order to live qualitatively, to have a clear mind,. And it doesn’t have to be a set of any physical exercises. But wellness does not hurt at all.
The main problem of older people is the feeling of their uselessness in society. It is important during this period to find supporters for yourself, do what you love, master a computer, communicate on social networks. Worth starting to do morning exercises. It will cheer up, vitality, give optimism and cheerfulness for the whole day.
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Awakening in the morning is the transition from a sleepy state to active activity. The whole organism must switch to a new mode. IN young age this transition occurs quickly within a few minutes. With age, this transition is stretched over time, which negatively affects the state of internal organs.
In order for the organs to wake up faster and start working in the daytime mode, morning exercises are needed. The goal is to activate nervous system transmitting impulses from the muscles to the brain. The more involved in morning workout muscles, the faster the transition will occur. Therefore, in gymnastics for those over 50, exercises are selected that stimulate all processes in the body. These exercises will help strengthen and maintain the mobility of the ligaments and joints, support good posture, make up for the lack of movement, increasing muscle tone.
Conditions for gymnastics
In order for the intestines to start working and remove toxins and toxins, you need to drink a glass of warm water.
Ventilate the room before gymnastics to saturate the cells with oxygen.
Do not overdo it, you should get joy and, not fatigue and a desire to lie down again.
Clothing should be comfortable.
Practice calm breathing.
After class, it is good to take water procedures.
Morning exercises for the elderly
This complex should cover all muscle groups.
- Sitting on a chair, look down, up, right, left, then make a few rotational movements with your eyes. Perform all movements first with raised and then lowered eyelids. Movement should not be abrupt. After finishing the exercise in a circular motion fingers it is easy to stroke the eyes, and then blink them.
- And now, without changing the position 10 times, strongly squeeze the eyelids.
- In a sitting position, slowly turn your head 5-6 times to the sides, fixing your eyes on a certain point.
- IP (starting position) standing, feet shoulder-width apart, arms along the body. Inhale, put your foot back on the toe, arms up and bend. Exhale - IP. Now do the same with the other leg. Repeat 5-6 times.
- IP - legs wider than shoulders, arms in front. Inhale, turn the torso to the side, arms to the sides too. Exhale - IP. Repeat on the other side.
- IP - standing, spread your legs wide, hands on your belt. When inhaling - swing to the side with the foot, exhaling - IP. And now move to the other side. Repeat 5-6 times.
- IP - standing. Perform swings back alternately with your legs.
- IP - standing, arms bent to the shoulders. When inhaling, bend in the back, spreading your arms to the sides. Exhale - IP.
- Get on all fours. Inhale - straighten your left leg, do not bend your arms. Exhale - IP. Do the same with right foot.
- Lying on blue, arms and legs spread apart. Inhale - turn around so that you clap your right palm on your left. Exhale - IP. Now run on the other side. Repeat several times.
- IP - standing. Step in place with your hips high.
- This morning exercise will help the body wake up faster. You need to do it in any form, without rushing. Do all exercises smoothly and without straining. It is important to control your breathing. You can adjust the complex and add exercises as you wish.
We hope that the exercises will give you pleasure and energize you for the whole day.
The benefits of walking
Of course, during the day you need to choose a time and walk along fresh air. It is necessary to walk at any age in winter and summer, regardless of the weather. The walk should last at least an hour. Useful walking at a fast pace.
What is the benefit of walking?
Firstly, an excellent load on the muscles of the neck, back, lower back, the activity of internal organs is activated, the blood supply to the body improves, oxygenation of tissues and all cells occurs, metabolism increases, immunity increases. Walking helps to improve the functioning of the digestive system, cope with constipation. In a word, walking increases vitality, reduces fatigue syndrome, improves mood, is good.
Combining morning exercises for the elderly with intensive walking, you will significantly improve the quality of life. It is important to increase the load in training. But be careful, everything is good in moderation!
Remember that gymnastics can be done by everyone: at any age and disease. Health to you!
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Gymnastics for the elderly, exercises for Tai Chi and Qigong
A lot has been said about the benefits of sports for people of age. Gymnastics for the elderly will overcome many health problems.
Tasks and goals of gymnastics
Without motor activity a fulfilling life is not possible. Feasible physical activity can ensure the normal functioning of the musculoskeletal system and help to avoid one of the most terrible problems of age - the loss of the ability to move, partial or complete. Cardiovascular disease is another enemy of retired people.
Gymnastics is a means of preserving the functional ability of the body, a kind of “protection” against premature aging, so the importance of physical exercise for the elderly can hardly be overestimated.
The goals and objectives of gymnastics for the elderly are:
- maintaining the work of the musculoskeletal and vestibular apparatus;
- improving the function of the central nervous system;
- stimulation of metabolic processes;
- maintaining the general tone of the body;
- formation positive attitude for life in general.
Features of gymnastics in old age
Many elderly people do not dare to go to the gym, on the street and even at home, believing that sport is the lot of young people. This misconception is extremely common and has quite serious grounds.
Often a person can hardly climb stairs and tries to use the elevator and escalator whenever possible, walks down the street, leaning on - so what kind of gymnastics can we talk about?
But here's what's interesting: people who have led an active lifestyle for many years, went hiking, cycling, jogging in the park in the morning, for some reason, even in old age do not change their habits.
Gymnastics is the most accessible form of physical activity
But gymnastics for the elderly has some features that must be considered when compiling a set of exercises.
These features are quite serious:
- you should not strive to achieve any sports results - this can lead to the most unfortunate consequences, since age-related changes in muscles, ligaments, joints do not allow you to perform exercises in maximum amplitude and with a heavy load;
- increasing the load is necessary - otherwise the muscles adapt, and the exercises cease to be beneficial. Only the increase in loads should be gradual;
- the complex should include exercises for all parts of the body - legs, back, chest, arms;
- should be done under the guidance of a specialist.
Stretching before exercise
It does not matter which complex is chosen for training - stretching is necessary before the exercises. Strictly speaking, stretching exercises can be performed without being tied to training, since it is extremely important for the elderly to restore lost flexibility in the joints and ligaments.
Practice shows that this can significantly improve the quality of life. But, as in many other things, fanaticism is absolutely inappropriate here, otherwise injuries are possible, sometimes quite serious.
Video: Gymnastics and exercises for the elderly
Here are a couple of rules to follow old man can safely perform the exercises:
- Stretching can be started only after warming up well. For this, cycling, light running (without this, stretching the muscles, ligaments, joints of the legs) helps, swinging arms, exercises with gymnastic stick and others;
- you need to stretch until a feeling of stretching of the muscles appears - pain is unacceptable.
By regularly performing a stretching complex, you can achieve complete restoration of joint mobility and former flexibility.
But you should keep in mind that you should not strive to sit on the twine, like Jean-Claude Van Damme. Of course, this is possible, but it is associated with the risk of injury and requires a lot of time.
Chinese gymnastics Tai chi
For the elderly, ancient healing is well suited. Chinese gymnastics Tai Chi.
It is based on the harmony of three components - dance grace, health improvement and combat technique.
Tai Chi gymnastics since ancient times allows you to successfully deal with old age and related diseases.
Features of Tai Chi
Chinese gymnastics Tai Chi has an unusually beneficial effect on all body systems of an elderly person. As a result of regular practice:
- strengthens the central nervous system;
- increased flexibility and mobility of the joints;
- immunity is strengthened;
- the work of the digestive tract is normalized;
- improves coordination of movements.
Practice and research show that Tai Chi can be an excellent prophylactic against osteoporosis.
Video: Taichi Video Lessons
Regular exercise strengthens muscles and reduces the possibility of colds to a minimum. And the whole point is in carefully calibrated movements performed at a slow pace.
A set of exercises in Tai Chi gymnastics
The most interesting thing in the complex, designed for the elderly, is the absence of any load. All exercises of the complex can be performed just sitting, even in bed, in loose, non-restricting clothing. The number of repetitions and the scope of movements are chosen according to well-being.
For reference, we present a small set of five exercises.
- Sit on a bed or on a mat. Cross your legs, put your hands on your knees. Take 15-20 deep breaths in and out. Exhale should be longer. On the inhale, stick out vividly, on the exhale, retract;
- Puff out your cheeks. Run at an average pace up to 40 times;
- Rub your left shoulder in a circular motion with the palm of your right hand. Repeat on the other side. For each shoulder 20 repetitions. Increase the pressure as you go;
- Put your hands on your hips. Do body rotations in the lumbar region. Gradually increase, and therefore decrease the amplitude. Up to 20 rotations in each direction;
- Perform spiral circles with your hand on your stomach in a clockwise direction with light pressure. Start from the navel and expand the movement. Having reached the edge of the abdomen, narrow the circles. 30 circles with each hand;
There is nothing complicated in Tai Chi exercises for the elderly, but the benefits are huge.
Qigong is another type of Chinese recreational gymnastics for the elderly. In general, this is a whole system, a complex that leads to complete harmony of the body and spirit, philosophy and relaxation, movement and control of Qi energy.
Features of qigong gymnastics
The most striking feature of Qigong gymnastics is its healing character. This is the most powerful tool for maintaining the normal functioning of the body of an elderly person.
Video: Qigong Gymnastics - Wellness Exercises
With its help, you can learn to control breathing, emotions, and, therefore, this gymnastics is an excellent tool for overcoming the effects of stress and improving the quality of life of people of age.
A set of exercises in qigong gymnastics
Qigong has a significant amount of exercises that are performed while sitting - you can even sit on the bed
Other exercises are done while standing on the floor. It is extremely useful to combine qigong and massage (or self-massage).
Here are some of the simplest Qigong exercises suitable for beginners and seniors. They are similar to the Tai Chi complex, but here you need to follow the direction of the Chi energy.
Exercise One
Sitting on the bed, slowly do 50 respiratory movements through the nose. When exhaling, try to direct the Chi energy in front of you.
Exercise two
Massage your knees with circular movements of the palms - 100 times. Feel the flow of energy. The same, but the abdomen and chest are massaged 20 times with each hand.
Exercise three
Place your feet shoulder-width apart, hands on your waist. Perform tilts to the sides (10 times). Now tilt back and forth.
Exercise Four
The same starting position. Raise the leg bent at the knee, then tighten the thigh muscles and stretch it forward. Return to PI, repeat for the other leg. 10 times for each leg.
Conclusion
Gymnastics for the elderly is a great way to improve the quality of life and stay healthy and cheerful until the very old age. You just need to do it regularly. And better - with a specialist.
One of the main causes of joint diseases in the elderly is physical inactivity. I want to move as little as possible, and special efforts nothing to apply. You don’t have to go to work, shops are nearby, and many people have a car to travel to the country. All these conveniences create serious problems for the joints. The release of joint fluid is significantly reduced, the joint becomes inflamed, arthritis, arthrosis and other extremely unpleasant diseases begin. And gymnastics for the elderly will help to avoid this. Simple exercises increase joint mobility and help reduce the risk of most diseases caused by physical inactivity.
Gymnastics for the elderly is a complex simple exercises, which help to speed up blood circulation, normalize metabolic processes, make joints more mobile. Class time is no more than an hour, while the exercises are performed slowly, most of them are done sitting or lying down. All this helps to avoid heart problems, severe stress on the muscles and joints, increased pressure and other side effects of the usual gymnastic complexes not intended for older people.
Gymnastics for the elderly - what you need to know before starting classes
Gymnastics for the elderly is designed for people over 50 years old, as well as for those who have joint diseases - arthritis, arthrosis, osteochondrosis and others. People with a weakened heart muscle can also do it, since there are no strong loads, the effect is achieved by the regularity of classes, and not by their intensity.
How to restore joint flexibility? Exercise for the elderly
Exercises for elbow joints : in a sitting position on a chair or standing, lower your hands down and relax them. Shoulders parallel to the floor. We clench our hands into a fist (not much) and begin rotation at the elbow. First slowly, then faster. The first two classes do 5 rotations per different sides, then increase the number to 20 repetitions.
Exercises for shoulder joints : while standing, rotate the right and left hands alternately. First - clockwise, then - counterclockwise. For correct execution exercises need to achieve heaviness in the hands. We also do 5 approaches at the beginning of classes, gradually increasing them to 20.
Foot exercises better to do sitting. On a chair, with a straight back, raise the leg so that the thigh is parallel to the floor. Rotate the foot clockwise and counterclockwise, 5 times in one direction and 5 times in the other. We do the exercise alternately with the left and right legs. The number of approaches is gradually increased to 20.
Exercises for knee joints . Standing, we bend our legs a little, put our palms on the kneecaps. Rotate your knees clockwise and counterclockwise. As in previous movements, we start with 5 approaches, gradually bringing them up to 20.
Additionally, you can do spine exercises- stretching lying on the floor, gymnastics for the neck, but these exercises should be carried out only after consulting a doctor. The neck and spine are fragile and painful places, and in some diseases their activity is contraindicated.
Gymnastics ends with stretching. Gently stretch our legs while sitting on the floor, reach our toes with our hands, try to spread our hips as wide as possible. We tilt the body forward with springy movements gradually developing the muscles of the pelvis and stretching the tendons. When we have reached the maximum possible stretching, we freeze for a few seconds, fixing the result.
Performing gymnastics every other day and bringing the time of classes up to an hour, you will get the necessary gentle load on the body, which will help restore life support systems, increase joint mobility, elasticity of tendons and muscles.
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