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суставнфя гимнастика

лфка при артрозе

коксартроз

гонартроз

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лечение коксартроза

реабилитация артроза

exercises with arthosis

Übungen mit Arthose

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at the request of my subscribers, I have prepared a

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set of exercises for arthrosis,

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these will be exercises for the ankle

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joints, knee joints and

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hip joints, all in one complex,

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the complex will last 15 minutes, so

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you can do

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these exercises in the morning and evening for the

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prevention and treatment of arthrosis, everyone

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does at your own pace and range of

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motion, since

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exercises should be selected

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individually for each patient, but in general these exercises

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are suitable for patients of any age.

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We begin the exercises; we begin with

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circular movements of the ankle joints;

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we make a new movement in a circle, one two

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three 4 5 6 7 8 9 10 the other side times

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slowly 2 3 4 5 6 7 8 9 10

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toes in the middle of the side 1 2

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3 4 5 6 7 8 9 10

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in all exercises you should not feel

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discomfort or pain, if it

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hurts you

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need to reduce the load reduce the

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number of repetitions

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or take a smaller amplitude if this is

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not enough if you still feel pain

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then skip this exercise exercise

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alternately with your toes towards you also not a

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low pace

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do us 2

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345

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6

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everyone

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8 9 10 the

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next exercise squeezing your toes,

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straining the muscles of your feet, turning your feet

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do not look at each other and squeeze your

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fingers once the fingers pulled two

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and pulled the fingers towards themselves 3 4 5 6 7 8 9

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10

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if you have turned your feet heavily so that they

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look at each other, you can simply

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squeeze your fingers

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without turning inward, the next

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exercise is to bend the obvious at the knee 1

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2 3

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4 you can make it easier not to raise your knee but to

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carry it along the floor

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four five six seven eight nine

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ten and I also eat once we do the same as

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sliding, sliding

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or we raise the foot a little above the floor and

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bend the knee

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8

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nine ten now we lifted it a little

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on our knees and undermined if there is no

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floor, breathe, we encourage both knees

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to do it alone on the bike forward 1 2 3 4

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5 everyone has their own amplitude, someone can

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do the full amplitude by fully

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straightening the leg, and someone can just

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do a small amplitude by slightly

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straightening the knee and moving

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the hip, making movements in hip

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joint

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taken in one direction changed the leg of the case

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and forward one time two three 4 5 6 7 8 9 10

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changed in the opposite direction one time 2 from bottom

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to top raises Sakhalin knee pull

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closer to the chest seven eight nine ten

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changed the new one time two three 4 5 6 7 8 9

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10

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many put it wide alternately stretch the

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knee inside us up to

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3 4 5 6 7 8 9 10

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feet together alternately place the knee to the

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side one two three

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456

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78

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910

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do small volumes of the straight leg

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up one two three 4 5 6 7 8 9 10 now

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to the side once two

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I’m in such a small semicircle 3 we touch

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the floor and return them back

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4 5 6 7 8 9 10

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we stretched our heels down, alternately

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staring left right.

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lie on your side do flexion extension I’ll accept a

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different color of your

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knees straightened to 234 to whom it’s

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hard you can put your leg straighten it

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put it already straightened bend the knee

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towards you you will accept put it relax but

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this is an easier option more complex

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knee towards you and to the side straighten the

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leg on the log everyone does your own option, the one

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that suits you best, you

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can bend it inward, have it, you

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can pull it towards you and straighten it,

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do 10 repetitions,

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lie down on the other side, do the same with the

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other leg, bend your knees and straighten your

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leg, bend and straighten your leg,

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456

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everyone 8 9 10

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[music]

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worse than throwing yourself on your back we raise the pelvis, I

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strain Odessa when we lift it, we

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exhale a little once from inhale exhale at the top

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and Odessa on the spinning 2

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3 4 5 6 7 8 9 10 now we raised the tass

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yade price when we hold one

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two three 4 5 6 7 8 9 10

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straightened and stretched

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We lie down on our stomach with our heels down, alternately lift our

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straight leg up 1 2 3 4, while

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trying not to strain our lower back, we work on our

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faces and back part 2 5 6 7 8 9 10

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alternately do a semicircle to the side one

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two three

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4

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5

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6

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everyone

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8

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9

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10

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alternately do the movement is as if we

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are crawling on our bellies, the knee moves away

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and the pelvis goes up 23 you can lean

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on your elbow so that it is their dubne 4 if

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it’s hard, you can slide your knee to the side

00:13:01

56

00:13:09

78

00:13:14

9

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10

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legs bent at the knees in an outline

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alternately on it will be useful and stretch your

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heel to the ceiling

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1 2 3 4

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5

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6 7 8 9

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10 after pain in the knees,

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the regime is like on the beach, we wave our legs ourselves, we bend the

00:14:00

lera with this, we quickly increase

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blood circulation in the knee joints on

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our muscles, rest,

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lie down on our backs,

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do exercises concluding for

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relaxation, explain from 0 in the knees,

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slowly lie down then I’m not to the side class

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two somehow put my knees out exhale lower back

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relaxed three exhale four

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56

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everyone exhale lower back relaxed 8 exhale lower

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back relaxed 9

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exhale lower back relaxed 10 now in

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the heat both knees play and supported a little

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to loosen the lower back I alone and the back of the

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thigh

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take a deep breath, exhale on each

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exhale,

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think about relaxation, relax the muscles,

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also to improve blood circulation in the

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hip and knee joints, don’t

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forget about the elasticity of the muscles and to

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increase elasticity we need this

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for the screed, we sit but also a little to

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the side and with a straight back we stretch the straight

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leg try to grab your toes,

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everyone does the slab, if you do

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n’t help, reach your toes,

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hold yourself by the shin, stretch below

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the knee, and take it literally 3-4 times in the other direction,

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but also stretch forward together;

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health, the health of your

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joints depends on regular

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physical activity,

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like and subscribe to the channel and

00:17:04

see you again bye

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