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Those who, by the will of fate, lead a sedentary lifestyle, probably familiar with the feeling of "ossification" in the whole body. Getting rid of it, feeling a surge of energy and improving the quality of rest is much easier than it seems.
Bright Side offers you 8 simple and effective stretching exercises that can easily help get rid of muscle discomfort. We remind you: in order to avoid injuries, it is necessary to perform exercises after preheating.
Legs are shoulder-width apart, arms are laid behind the back and locked into the lock.
We make a tilt down without bending the knees, and hands as much as possible we take back.
We relax the neck, back and legs, linger in this position for 30 seconds. Then we smoothly return to the starting position.
Such stretching is useful not only for the hamstrings, but also helps to effectively relax the shoulder area.
We stand straight, feet together.
We make a small lunge forward with the right foot and lean toward it, trying to keep our legs and back straight.
We linger for 30 seconds, slowly return to the starting position and repeat the exercise with the other leg.
If the previous stretch did not bring the desired effect, try the next exercise.
We put one heel on a raised platform (bench, chair, etc. should be below the level of your hips).
We begin to reach for a raised leg, trying as much as possible to press our belly to the thigh, and chest - to the knee.
Hold in this position for 30 seconds and change your leg.
We sit on the floor and stretch the left leg in front of us.
We bend the right leg at the knee and rest our feet on the inner thigh of the left leg.
Slowly lean forward to the left leg, trying to keep your back straight.
Causes of Knee Problems
If we compare the body with the machine, then the joints are the bearings responsible for mobility. Throughout life, our knee joints experience tremendous loads: walking, lifting and squats, running, jumping - all this affects the health of the knees. The factors exacerbating the problems are overweight, hormonal disruptions, excessive physical exertion (especially in running, cycling, powerlifting).
In runners, the causes of pain in the knees often become the wrong running technique, inability to land properly, to run on the “soft” knees, weakness of the surrounding muscles, insufficient stretching, problems with coordination, balancing the body.
Joints are also subject to age-related changes - over time, cartilage tissue becomes thinner, damaged, and the protective function of cartilage weakens. A separate risk group is female athletes. Among them, injuries of the external joint (periosteum) are more common. This happens for several reasons:
- hormonal changes (pregnancy, premenopausal hormonal changes) negatively affect the synthesis of cartilage cells,
- it was noticed that women more often perform turns on straight legs,
- muscle sizes in women contract faster with age than in men, which leads to poor joint support.
You can avoid troubles with the knee joints if you rationally distribute physical activity, monitor weight and regularly perform exercises to strengthen the knees. True, there are no muscles in the knee joint itself. But with the help of exercises, we can strengthen the muscles of the legs and tendons located nearby and supporting the joint in the correct position.
Types of exercises
The best way to strengthen your knees is to incorporate a few simple exercises into your workout to improve your stretch and increase the muscle strength of your thigh and lower leg. But first, decide what exercises will be useful and safe specifically for you. All joint exercises are divided into:
- motion of an unloaded joint
- movement of the loaded joint.
Unloaded exercises are performed in a sitting or lying position when the body weight does not put pressure on the knees (rotation, flexion / extension). They are performed for pain in the joint, with an exacerbation of trauma or illness. The purpose of these exercises is to maintain muscle condition and ensure normal circulation of intraarticular fluid, which washes cartilage and nourishes it.
Movements of a loaded joint are exercises performed from a standing position (lunges, squats), when the knees are loaded with the natural weight of the body, and sometimes with additional weighting (dumbbells, barbell, etc.). These exercises are strictly contraindicated for untrained muscles, in the acute period of the disease, with severe pain, after an injury.
How to perform
Press your feet to the floor, place your palms on your knees. As you inhale, lower your shoulders and arch your back with an arch, bring your shoulder blades together, lengthen your neck. The chest is open, the gaze is directed upwards. On the exhale, bring your shoulders forward and round your back, pull your stomach, lower your head down, bringing your chin to your chest. Perform the exercise five times.
1. Stretching from a standing position
Stand next to the wall, lean on it with your left hand. Bend the right leg at the knee, lift it to the parallel of the thigh to the floor, grasp the toe with your right hand. Pull your fingers towards you while stretching your leg, straightening it in front of you. Hold this position for 15 seconds, then slowly return to the starting position. Change the supporting arm, repeat the exercise from the other leg. If you have good coordination, do the exercise without support.
2. Lunges forward
Stand straight, feet together, hands on hips. Take a wide step forward with your right foot, while bending the left so that it almost touches the knee of the floor. Rise slowly by straightening your support leg. Return to the starting position and slow lunge on the other leg. Keep track of posture and coordination. Repeat lunges 10 times on each leg.
Stand with your back to the wall, feet shoulder width apart, approximately 20 cm from the wall. Leaning with your back against the wall, slowly sit down to an angle of 90 degrees at the knees. The hips should be parallel to the floor, the legs should be parallel to the wall. Hold in this position for 15-30 seconds (until a burning sensation in the muscles). Slowly return to the starting position, relieve stress from the legs. Repeat twice more.
4. Squats without support
Stand with your legs wide apart. Socks look forward, feet are parallel. Sit down so your hips are parallel to the floor. The pelvis is laid back, the body does not bend forward! The back is straight, the crown reaches up. Hold this position for 10 seconds, then return to the starting position. Repeat at least 5 times.
3. Flexion and extension
Lie on your right side, bend your right leg at the knee. Perform flexion and extension in the knee joint 8-10 times. Turn on your left side, repeat the cycle. Such exercises help reduce pain and inflammation, improve cartilage nutrition.
It is important to remember: all movements should be smooth and soft. Do not neglect the prior consultation with your doctor or physical therapy specialist. Performing exercises through severe pain is unacceptable! You should start with small loads, listening to the reaction of the body. If the pain does not intensify, you can gradually increase the load. When resuming or intensifying pain, the load should be immediately reduced.