Nov 12, 2011

Mobile Exercise Overcome Joint Pain

For those of you with an unusual joint pain taking anti-pain when the disease relapses, there is the best way to deal with, namely the mobile exercise. Exercises are easy and inexpensive yet effective.

Some say, joint pain or arthritis remotoid just attack the elderly, but this disease can strike anyone irrespective of age. Treating them until full recovery is still difficult. Which can be pursued is to minimize them, among other stretching exercises for the joints more flexible and not rigid anymore. Joint pain is not only attacking certain joints, but also the joints throughout the body. The initial symptoms are generally perceived the patient is weight loss, lethargy, poor appetite, swelling of the fingers, and stiff in the morning. The next symptom is anemia (lack of blood).

Maybe for people with arthritis joint pain, these exercises (although for a healthy person looks lighter) feels quite heavy. Therefore, it is good to do at home or in places of fitness. Use comfortable clothing (made from t-shirts or cartoon material with a model that does not impede the motion). At the beginning of exercise, done for 5 minutes, 3 times a day (morning, afternoon and evening) for a total workout to 15 minutes per day. Do it every day on a regular basis. Once accustomed to, start to extend the time of exercise up to 30 minutes per day (that means you practice 10 minutes each session).

Step-by-step exercise:

Rotate the shoulder
Sitting upright in a chair. Both hands at your sides. Move your shoulders forward, then lift the shoulders toward the ears, and finally pulled back, then down as far as you can afford. Do it slowly 10 times.

Bending of the spine
Sit up straight with belly pressed. Make sure that your hips are actually 'attached' to the chair holder. Slowly, bend one side of the body without leaning forward or backward. Do as much as 6 times. Repeat on the other side of the body with the same count.

Rotate the spine
Still sitting in the chair, strapping body. Then place your left hand on right knee, while the right hand holding the rear seat edge. Pull tengokkan body and head back. Hold beberapaa moment, then back to the middle (starting position), for hand and do back this with the other side. Work on each side 6 times.

Moving the neck
Still sitting in the chair. Both hands holding the sides of the chair holder. Drag and kurukan back and neck. Then slowly bend your neck to the side near the shoulder. Back straight, then bend to the other side. Do alternately, each 4 times.

Strengthening the knee
Sitting on the edge of the chair (third from the front). Legs and thighs form a 90 degree angle (knee to be in a straight line with the ankle). Feet flat on the floor. Pull into the stomach. The body remains straight and foresight when you lift your right foot and then move away from the floor. While your left leg bent. Hold this position for 2 seconds. Remove and then switch legs. Perform the same movement on the left leg. Work on each of 6 times.

Moving the hips
Standing behind the chair, one hand holding the back of the chair. Kkai hip-width apart and bend your knees slightly (not locked). Other hand on the waist, and start up one tulut to as high as the hips, then lower back. Perform the same movement on the other foot (so you like walking in the middle of practice barisberbaris). Keep your head straight and keep your abdominal muscles tightened. Perform this movement for 30 seconds, then slowly increase to 1 minute (60 seconds). Re-established as the starting position. The knee remains locked. Now throw one leg to the side sejuah you can afford. Do as much as 10 times. Then do the same movement on the other foot with the same count.

No comments:

Post a Comment