Joint gymnastics. Tsaritsyno park. Joint gymnastics and gymnastics for the back

Joint gymnastics- this is a set of specific movements that stimulate the production of joint lubrication, make tendons and muscles elastic. It does not provide for strong loads, the main effect is achieved due to the systematic training. Joint gymnastics is designed for the elderly, people with diseases of the articular tissue, as well as those who want to make their body more flexible.

The benefits of articular gymnastics are undeniable. As a result of physical inactivity, which affects not only the elderly, but also young people, it is the joints that suffer first of all. The amount of lubricant produced is reduced, the joint becomes inflamed and begins to collapse. This leads to arthrosis, arthritis, osteochondrosis, which doctors diagnose at an ever earlier age. Every year the number of cases is growing, and in fact, almost everyone can avoid troubles with joints. Joint gymnastics will help maintain health and restore joint tissue after viral diseases and injuries, which most often lead to various joint diseases.

Joint gymnastics - basic exercises

Articular gymnastics can either be part of a complex of physiotherapy exercises, or be performed separately. It can be done at home and in the club, and it brings the greatest effect if it is performed on fresh air. Blood filled with pure oxygen carries faster useful material muscles and joints. They become elastic and restore lost flexibility.

Joint gymnastics includes exercises for all groups of joints - from the neck to the feet. The minimum time allotted for it should be at least 30 minutes. The frequency of execution is every other day. Features of articular gymnastics is that it does not require strong muscle tension. These are cardio exercises, the effect of which depends on the frequency of repetitions and the regularity of training.

Joint gymnastics begins with a warm-up. The time to complete it is 10-15 minutes. All joints are kneaded alternately. The first exercise is for the feet. Standing or sitting, place your feet together and wiggle your toes. Then, step over from heel to toe. Rotate your feet clockwise and counterclockwise. Do the exercise first with the left, then with the right foot.

Warm-up for the knee joints. Sitting or standing, bring and spread your legs slightly bent at the knees. You should feel tension in the thigh muscles - then the exercise is done correctly.

Warm-up for the spine- slopes and deflections. Exercise should be done with great care. They are contraindicated in people suffering from diseases of the spine. They can do a set of exercises for the back only after consulting a doctor.

If there are no problems with the spine, then the following articular gymnastics is performed: tilting the body in different directions, rotating it clockwise and counterclockwise, the “cat” exercise - standing on the floor, focusing on the palms and knees, the back bends down and arches up. These are the basic warm-up exercises for the spine.

Warm-up for the neck and shoulder joints- rotation of the arms clockwise and counterclockwise, tilting the head and rotating the neck.

Warm-up for elbows- Relaxed arms are lowered along the body, fingers are slightly clenched into fists. The arms alternately bend at the elbows, rising to the forearms.

Features of articular gymnastics

Joint gymnastics for the elderly is less intense than for people under 50 and trained athletes. At the same time, the benefits of articular gymnastics for older people are great. Therefore, exercise is a must. You can start with a warm-up, gradually adding movements from the main complex.

Joint gymnastics for beginners is designed for people suffering from joint diseases and also for those who have suffered an injury. It can also be performed by those who are just starting their journey in sports. It is very important to prepare the joints and tendons for serious training, because if these tissues are not elastic, a variety of injuries can occur during stress.

Joint gymnastics for the elderly - the main complex

Exercise 1: lying on your back with straight legs, bend one at the knee and place the other on the knee. Tilt your bent leg to the left and right. Repeat with the other leg. Do 5 sets for the first two or three sessions, gradually increasing their number to 20.

Exercise 2: lying on your back, legs bent at the knees, spread your legs to the sides, bringing them as close to the floor as possible (like a butterfly flaps its wings).

Exercise 3: standing, resting your hand on the wall, or lying down, rotate with a straight leg in the hip joint. The amplitude is not very large, the main thing in classes is the work of the joints, and not muscle tension.

Exercise 4: lying on your back, without bending your knees, alternately raise your left and right legs. To enhance the effect, fix the leg at the top for a few seconds.

Exercise 5: lying on your stomach, put your hands under your head. Spread your arms back lifting the body. The more you raise it, the deeper you arch your back, the better.

Exercise 6: Lying on your stomach, lift your left and right legs alternately. At the same time, the arms are bent at the elbows and lie under the chin.

Exercise 7: Lying on your left side, swing with your right foot. Up-down, clockwise and counter-clockwise rotation. The left leg can be bent at the knee or straightened to enhance the effect. Repeat the same with the other leg, turning over to the right side.

Exercise 8: lying on your back, alternately pull your legs bent at the knees to your chin with your hands.

Exercise 9: articular gymnastics for the neck. Sitting, put your head alternately on the left and right shoulder, trying to reach it with your ear. Gently tilt your head back and forth, touching your chin to your chest.

Exercise 10: while sitting on a chair, perform twisting with the body, trying to reach with your hands as far as possible.

Diseases of the musculoskeletal system have become a very urgent problem in our time. In most cases, these diseases are associated with a sedentary lifestyle, and in last years Similar problems began to arise in very young people. An increasing number of the population complain of pain in the lower back, back and joints. Of course, you can continue the same sedentary lifestyle, relying on the competence of doctors and pills, or you can solve everything differently by applying articular gymnastics for treatment.

Joint gymnastics Norbekov

This well-known technique is a set of exercises that involve restoring each joint of the patient's body. This is not an ordinary exercise therapy system and not just an unconscious repetition of certain movements. It is based primarily on creating a positive attitude before starting classes. mental attitude. In addition, the patient is focused on working with his own internal state.

The complex for Norbekov's joints is used for the prevention and treatment of such diseases. Diseases treated with it:

Arthritis
arthrosis
Osteochondrosis, etc.

Judging by the reviews of people involved in such gymnastics, the method is really effective. What does it give:

Normalizes blood pressure.
Eliminates pain.
The motor activity of the joints increases.

Probably, before starting his gymnastics, it will not be superfluous to consult with the attending physicians:

Arthrologist
therapist
Orthopedist

In any case, the choice always remains with the patient.

A consultation is also offered in the very center of Norbekov.

Before you start classes on Norbekov, you must do the following:

Try to completely relax your body - even the muscles of the face.
The internal organs must also receive this relaxation before languor appears.
The mood should be the most positive - you need to approach the matter with some humor.
To massage the ears - this, according to the author of the technique, activates the body. You need to pull your ears in different directions.

For hand joints
For leg joints
For the spine

Gymnastics of Dr. Bubnovsky

Pain in the back and joints is a real disaster of our time. In addition, a person can be bothered by unpleasant sensations of neuralgia or muscle spasms.
It is not always necessary to treat this with medication - you can and should use exercise therapy. In addition, drug treatment relieves pain to a greater extent than eliminates the problem itself.

Considerable success in the field therapeutic gymnastics was achieved and tested by Dr. Bubnovsky. What gives his gymnastics:

Prevents abrasion and pinching of intervertebral discs.
Joints become more mobile.
Improves blood circulation in tissues and muscles.
Significantly reduced discomfort in the joints and back.

The essence of Bubnovsky's gymnastics is that it is aimed not only at improving the mobility of the joints and spine, but also at restoring the body's reserve capabilities.

With the help of special exercises, selected by the doctor, patients struggle with physical inactivity, as well as diseases associated with this harmful phenomenon. Any lesson of Dr. Bubnovsky is available on the Internet.

There is a special MTB machine invented by a famous doctor that also helps in this process.

The basis of the Bubnovsky method is the use of kinesitherapy (treatment by movement). There are two types of gymnastics:

Adaptive - for beginners.
Articular - for a patient already physically prepared after the first type of gymnastics.

An individual program is selected for each patient, if the classes are conducted by the doctor himself or his assistants.

Joint gymnastics by Olga Yanchuk

This gymnastics is based on various exercises. Exactly:

Pilates
Industrial gymnastics
Stretching

The exercises specially chosen by Olga Yanchuk are aimed at normalizing the function of the spine. The purpose of the lessons:

Improve the mobility of the joints and the spinal column.
Strengthen large joints.
Stimulation of joint fluid production.
Improved flexibility and stretch.
Getting rid of salt deposits.

Gymnastics Olga Yamchuk treats the body as a whole. Perfect for the weak and the elderly, for children. Advantages:

The complex consisting of simple exercises, provides the body of the patient involved in the necessary daily physical activity.
The body after such regular training will become more flexible and resilient.
Strengthens the muscles of the back, legs, arms, abdomen.
Helps normalize weight.
Gets rid of salt deposits.
Strengthens the nervous system.
Regulates the functioning of the thyroid gland.

For those who have just started or are about to start exercising, you should start with the simplest exercises.

It would be more correct to train after eating (after two hours).
Be sure to monitor your breathing - it should be calm and even. Breathe through the nose.
Observe the correct posture during classes - a flat back, plus a neck and a nape, should be a straight line.

The results of the exercises directly depend on the personal qualities of each person. Here it is appropriate to show some perseverance and perseverance.

Only daily training (if possible in the morning) will bring the expected success. The minimum time spent on muscular-articular gymnastics is 20 minutes. As a result, not a single joint will be missed, which would not have been touched by the load from this workout.

Children's loads should be carried out with less intensity and duration.

Muscles and joints of the neck.
Further, everything descending (in order)
The end of the workout - exercises for the feet.

In this type of gymnastics, considerable attention is paid to the knees and spine.

The implementation of Olga Yanchuk's complex will allow, if desired, to master yoga, moreover, its most complex elements. Lessons can be learned with the help of video materials that are available to anyone.

In this system, as in yoga, great importance is attached to the psychological aspect. When performing this or that exercise, you need to concentrate your own consciousness on exactly that part of the body that is being trained at that moment. You need to imagine that things are getting better in every way:

more flexible
More beautiful
More perfect

Joint gymnastics by Valentin Dikul

Articular gymnastics by Valentin Dikul for the spinal column has gained not only popularity, but also the love of patients, whom she literally put on their feet. However, she did not bypass those who simply monitor their health and do this gymnastics for preventive purposes. It helps with the following diseases:

kyphosis
Lordosa
Osteochandrosis
scoliosis
Intervertebral hernia
Cerebral palsy

Reference. The uniqueness of this technique lies in the fact that its creator managed not only to recover after a serious injury, but also to return to normal life.

Of course, the results will not come on the second day of classes - it will take months before the sick person feels it for himself. The secret of training is exercises with small loads. It is they who will return the joints to their former mobility.

Benefits of Dikul's gymnastics:

Perfectly works out muscles and ligaments.
The range of motion of the joints increases.
The spine becomes strong and flexible.

Exercises are done both for the prevention and treatment of osteochondrosis and the spine.

Suitable for both trained athletes and the elderly.

Any technique requires some subtleties and proper implementation. If everything is done correctly, then the person receives the following results:

Metabolism is activated.
The body is simply filled with energy.
Improves blood circulation.

Keep the following in mind while exercising:

There should be an even distribution of loads on all the muscles of the spine.
The muscular corset can be restored using a suspended rope ladder.

This technique is based on the restoration of the former ability through laborious and patient work.

Dikul doesn't tell anyone that it will be easy. You need to follow the recommendations without retreating, not a single step. And the result is worth it - his technique brought back to life many thousands of people. And the general condition of the patient certainly improves. This once again confirms the fact that many people constantly turned to Dikul for help and are turning now.
It has been scientifically proven that neurocytes of the spinal cord are able to regenerate (recover). The method of Academician Dikul confirms this fact.

In addition, these classes do not deny all kinds of therapies:

Physiotherapy
Aquatherapy
Acupuncture
Therapeutic exercise
Chiropractic
Therapeutic gymnastics

In the specialized medical centers of Valentin Dikul there are special simulators, many of which the academician himself invented.

For each patient, a set of exercises is selected individually - this is done based on the diagnosis and the general condition of the patient.

In addition, joint simulators are also used at home as an addition to the main treatment.

Valentin Dikul has developed the so-called basic set of exercises that restore motor activity.

Conclusion

All the above systems of articular gymnastics have been tested by time and by numerous recovered people. V. Dikul, for example, experienced a lot. The choice of one of the above methods largely depends on the disease, the general condition of the patient.

Not the last role in choosing one or another technique, which will be the best in this situation, is played by personal preferences, as well as the notorious trial and error method, which it is advisable to avoid after consulting with your doctor.

In any case, you need to set yourself up for a long, hard work and an undoubted victory over the disease!

Joint problems are familiar to many. Some diseases (arthritis, arthrosis, osteochondrosis) are now rapidly "getting younger". Therefore, it is necessary to think about the health of the joints in advance, since it is almost impossible to cure them. The simplest and effective method prevention is joint gymnastics. It can also be performed if there are already any problems. Regular exercise will help, if not to get rid of the disease forever, then it will certainly alleviate the condition.

What it is?

information to read

The term "articular gymnastics" means complex exercises aimed at the prevention and improvement of the joints. There are many training methods that are popular among the population.

Joint gymnastics is a set of exercises aimed specifically at warming up and strengthening the joints.

Important. All movements are performed in a comfortable mode and without weights. No one is forcing you to push yourself too hard. As a rule, these are gentle rotational, twisting or pulling movements.

What does articular gymnastics give

The human body needs regular exercise. Movement is the basis of everything. What gives a person the regular performance of a set of exercises for the joints:

With constant exercise, the production of synovial fluid is normalized, its composition improves. Due to this, the range of motion increases, soreness disappears. We can say that the joints are being developed.
Simple exercises warm up all the muscles and ligaments well, as a result, the whole body becomes more mobile, and not just the joints.
Often, simple complexes are used before significant physical exertion, since such a warm-up prepares the body well for training, weight lifting, and speed efforts.
Gymnastics for the joints is an excellent means of preventing various diseases, especially arthritis and arthrosis.
In the joints, which are developed every day, there is no deposition of salts.
Improves blood circulation and supply of joints with nutrients. And good nutrition is the key to their health.
nice bonus - good mood and a charge of vivacity and energy, as physical exercise stimulate the production of happiness hormones.

Important! Regular exercise for the joints will help keep them mobile and healthy for a long time.

What complexes exist

Attention! In fact, there are a huge number of complexes of strengthening exercises for the joints and author's techniques. Everyone brings something of their own. Usually the authors are doctors and athletes.

Currently, the following sets of exercises are especially popular:

Gymnastics of Dr. Bubnovsky which is aimed at the development of the musculoskeletal system. It combines feasible physical exercises with proper breathing. As a result, a muscular corset develops, the body becomes more mobile and flexible.
M. S. Norbekov's technique focuses on the condition and health of the spine.

Chinese sets of exercises (Taiji Qigong) allow you to heal the whole body. In them, great emphasis is placed not only on performing various exercises, but also on controlling one's internal Qi energy.
TV projects. Oddly enough, TV can teach not only bad things, but there are also channels broadcasting useful programs. You can search for such a program. It is much easier to perform joint exercises with an instructor, especially since the main mistakes are often sorted out. It also helps to organize yourself, as the programs are on schedule.

Many people think that they have no idea what articular gymnastics is, how to perform it. However, this is fundamentally wrong.

It is worth remembering physical education lessons at school. Each lesson began with a warm-up - performing warm-up exercises for all parts of the body. These are the simplest exercises for the development of joints.

General rules for doing exercises

Important! Often people do not have enough time for the most simple and elementary things. And exercise therapy for the joints is no exception: it is often forgotten until something hurts. However, this complex will take no more than 10-15 minutes, so you will definitely find time for it.

First, a few general rules:

Exercises are performed, so to speak, from top to bottom, that is, the warm-up always starts from the neck.
All movements are done smoothly, gradually, without sudden movements.
It is desirable to do gymnastics every day. But if it didn’t work out, the person forgot, you shouldn’t reproach yourself. Otherwise, a persistent aversion to classes will form.
No need to overpower yourself, do anything through pain. After a while, the amplitude will begin to increase by itself, you should not force events.
The number of repetitions is from 10 to 15.
If you have problems with the spine, you need to very carefully perform all twisting and rotation. For the period of exacerbation of the disease, it is better to refuse such exercises.

A set of exercises

Now you can start gymnastics for the joints at home.

Neck stretch. I. p .: standing, arms hang freely along the body. Performing head tilts. First back and forth. Shoulders remain in one place. You can literally feel how the neck muscles and vertebrae are stretched. Then perform movements from side to side. Tendons and muscles stretch well. Rotation of the head clockwise, then - against. Movements are smooth. If there cervical osteochondrosis, the exercise must be performed very carefully. During the period of exacerbation, it is better to refrain from this exercise. In conclusion - "copy", that is, with a chin in the air they "write out" any words or just the alphabet. You can start with your first and last name.
Fingers. I. p .: standing, arms extended in front of you. It is necessary to perform clenching and unclenching fists. Then, as it were, give flicks to someone invisible with each finger - from the index to the little finger and vice versa.
Wrists. I. p .: the same. It is necessary to perform movements with each brush up and down. Then - rotation in the wrist joints.
Elbow joints. I. p .: standing, arms to the sides. The arms are bent at the elbow joints and rotated first in one direction, then in the other. You can try multidirectional rotations, this improves coordination.
Rotation of straight arms in shoulder joints back and forth.
Back. Exercise cat. I. p. standing on all fours. The back needs to be arched up and down, as a cat does.
Small of the back. I. p .: standing, hands on the belt, feet shoulder-width apart. Body rotations first to the right, then to the left. At each stage, you need to feel how the spine is stretched.
Hip joint. I. p .: standing. Raise one leg so that the thigh is perpendicular to the body. Hold onto something with one hand so as not to lose balance. Hip rotations are performed forward and backward. The same is done with the second leg.
Knees. I. p. is the same as in the previous exercise. Rotate the leg clockwise and against it. Repeat with the second leg. Then the feet are placed side by side, parallel to each other, squat a little. The palms rest on the knees. Two legs in the knee joints are rotated in one direction, then in the other.
Ankle joints. I. p. from exercise 7. The leg is raised, the foot is rotated to the right and left. I. p .: standing, feet shoulder-width apart. Perform body rotations. In this case, the lower back is fixed, straight. Movement in a circle occurs due to the ankle joints. I. p .: standing, feet shoulder-width apart. They put the foot on the toe and make such movements as if crushing cigarette butts. Then repeat the exercise with the second foot.
Toes, feet. I. p .: sitting on a chair. Clenching and unclenching fingers. You can try to seem to walk, as if pulling yourself up with your toes. Imitation of foot movements in fins. It's like a wave goes through the leg. Rotation of the toes. It is unlikely that someone will be able to rotate each toe separately. Therefore, you will have to do it "manually", that is, the foot is taken in one hand, and the second is twisted each finger in different directions. This exercise prevents the deposition of salts.

Variety of techniques

In order for the body to be constantly maintained in an active state, it needs to provide proper nutrition, as well as an active life, that is, physical education. Joint gymnastics is an exercise that will help a person maintain his vitality at the required level. Such wellness exercises strengthen and restore the ligaments, the entire osseous and articular apparatus by working with the muscles and tendons surrounding each joint. This procedure allows you to perceive the body as animated, complete system, all parts of which function interconnectedly.

The most famous and popular methods on which articular gymnastics for beginners is based are the developments:

Dikul;
Norbekov;
Bubnovsky;
Yanchuk.

Consider the specifics of each technique.

Gymnastics Dikul

Many people suffering from pain turn to the recovery technique developed by Valentin Dikul. Articular gymnastics is effective method treatment of patients, even those who have received severe injuries.

The duration of the course for each case is individual. It depends on the severity of the disease and the degree of disorders in the musculoskeletal system. Such physical education allows you to restore motor functions. It can last a couple of months, and sometimes a year.

Fundamentals of therapeutic exercises Dikul

Modern science has proven that spinal cord cells can regenerate. But this process is extremely slow. The elimination of atrophy of the joints and muscles, the restoration of motor functions is the basis of the complex, which was created by Valentin Dikul. Joint gymnastics is widely in demand for the treatment of such ailments as:

injuries of the spine and large joints;
hernia;
osteochondrosis.

Dikul centers have developed special simulators for the treatment of patients. For each patient, exercises are selected individually. In addition, the famous academician created a basic complex that helps restore motor functions. Such articular gymnastics, the exercises of which are given below, can be performed by patients on their own at home.

Back exercises

Gymnastics classes take place in a gentle mode. Below is a set of exercises that do not have a serious load on the spinal column.

Starting position - lying on your back. The left thigh lifts off the floor and slowly turns to the right. Hold for 2 seconds. Return to the starting position.
Lying on the floor, clasp your forearms with crossed arms. On inspiration, the body turns as much as possible to the right, while the left shoulder comes off the surface. The lower part of the body remains motionless.
Starting position - lying down. The legs are alternately retracted to the sides. The upper body is immobile.
Position - standing on your feet. Leaning forward. Hands rest on the hips. Hold for 3 seconds.
Starting position - lying on your stomach. Straight arms and the body rises up. Look ahead.

All these exercises must be performed 8 times. A well-known academician and doctor recommends three approaches, between which the rest should last 2-3 minutes. Proper breathing is essential. The greatest tension is exhalation, relaxation - respectively, inhalation.

These are just some of the exercises from Dikul's developments. But even they are enough to feel much better after a while.

Gymnastics Bubnovsky

This technique is based on hidden internal reserves human body. Articular gymnastics of Bubnovsky is a completely new approach to the treatment of ailments of the musculoskeletal system. Performing exercises, the patient himself influences the healing process. The main part is assigned to power simulators.

The technique, which is widely known as "Bubnovsky's Articular Gymnastics", has a number of advantages. It perfectly relieves the patient from various ailments. Such physical education allows people to stop depending on the drugs needed for bronchial asthma, hypertension, depression, diabetes mellitus (non-insulin form).

The doctor of pregnant women and children did not bypass his attention. Special complexes have also been developed for them.

When performing exercises according to the Bubnovsky method, it is very important not to overload the body. Distinctive feature such a complex is a complete rejection of sudden movements and jumps.

The main tasks of gymnastics

Rehabilitologist Sergei Bubnovsky included the following areas in his methodology:

regaining control over your body;
development of muscle tissue;
development of elasticity of ligaments.

Such gymnastics improves the mobility of the joints of the entire spine, contributes to the rehabilitation of the body, and improves the functioning of muscles and ligaments.

The complex of physical education included the following exercises:

stretch marks;
restoration of the hip joints;
development of upper and lower limbs;
reduction of pain;
strengthening the abdominal muscles;
stretching after exercise;
qigong exercises to relieve stress.

What diseases require gymnastics

The doctor's therapy covers many ailments. Bubnovsky's articular gymnastics for beginners has gone beyond the treatment of diseases of the musculoskeletal system. It is excellent for a wide range of ailments, including:

osteochondrosis;
aseptic necrosis;
intervertebral hernia;
scoliosis;
coxarthrosis;
polyarthritis;
periarthritis humeroscapular;
bronchial asthma;
hypertension;
prostatitis;
excess weight;
diabetes;
ailments of the nervous system.

It is recommended to start this gymnastics in the recovery period after pregnancy, for persons over 40, for people leading an inactive lifestyle. This exercise is useful for those who stay on their feet for a long time. The results will be noticeable after three to four months of regular classes. Patients confirm that discomfort in the legs and back disappears, blood pressure returns to normal, and the cardiogram improves significantly.

Gymnastics Norbekov

This gymnastics is not only a set of specific exercises that allow you to strengthen your joints and spinal column. Dr. Norbekov laid down an important healing function in it. Articular gymnastics does not require the use of expensive heavy simulators or auxiliary tools. All that is required from the patient is the desire to work on himself.

Tasks of the complex

The methodology traces 4 main directions that Norbekov laid in it. Joint gymnastics is aimed at achieving the following tasks:

Recovery of the body. Physical education has a positive effect on the human body and on its spirit. Active movements give new strength. As a result, the body heals from within.
Control over your body. Painful joints significantly limit the ability to move freely. In some cases, a person may lose the ability to perform even simple actions. For such situations, physical education is simply vital.
Improving articular mobility, flexibility of the spine. Do not forget that we are talking about the pathology of tissues located near the spinal cord. Joint gymnastics restores the functionality of the spine and joints.
Improving the condition of ligaments and muscles. As a result of an inactive lifestyle, these tissues do not experience the necessary load. This leads to their atrophy. This process increases the load on the spine and joints. The exercises developed by Dr. Norbekov are aimed at creating an elastic muscular frame for the spine. Thus, an additional load is removed from it.

Gymnastics Olga Yanchuk

This technique is widely known in circles that are directly related to health issues. Articular gymnastics with Olga Yanchuk is an author's development, consisting of yoga exercises, Pilates, athletics, stretching.

The main advantage of the technique is that the body begins to produce a large amount of interarticular fluid. As a result of this process, the crunch and creaking in the joints stops.

How did articular gymnastics with Olga Yanchuk appear? An amazing author created a technique, referring to the latest developments of physiologists and fitness trends. From the age of ten, Olga Yanchuk was engaged in cheerleading. At the age of 15, she became interested in fitness. 2004 was a decisive year for Olga. She became the absolute two-time champion of Russia in fitness. Today Olga works as a coach. As a result of his life path She gained vast experience in the use of various techniques. That is why articular gymnastics with Olga is quite in demand. She can be trusted.

The essence of the technique

The created program consists of elementary exercises. They allow you to restore the natural mobility in the joints. Joint gymnastics Yanchuk contains such simple movements as circular rotation with the hands. Gradually, the exercises become more difficult. And they move on to strength training, which has a stretching effect.

Olga believes that a person needs to initially learn to keep balance. This is required for all exercises included in her methodology. Therefore, in her articular gymnastics, she introduced elements of yoga. No one has ever gotten in the way of self-control.

Articular gymnastics has no contraindications. Exercises can be done by both adults and children. Even pensioners are able to experience this complex. However, it will be most effective for them. However, for the elderly, it is recommended to choose exercises that will not give a special load.

The technique of Olga Yanchuk will give strength to the joints, will make movements painless and easy. Concentration in the classroom will allow you to achieve harmony with yourself.

It is very difficult to determine which complex is more suitable for a beginner. Better to listen to a specialist. Be sure to start with simple exercises. Each of the methods contains easy exercises that allow you to start a physical education complex without harming the body.

Try to do a light warm-up before the gymnastics, about five minutes. Perform each exercise slowly and smoothly, gradually increasing the amplitude.

Do not forget that only daily exercises will provide a favorable result. Carefully avoid static loads. Prefer stretching movements. Such gymnastics facilitates the general condition.

Contraindications for gymnastics

Despite the large number of advantages of these techniques, you should be aware that they are not intended for some people. Gymnastics is contraindicated for people with oncological diseases. It is not intended for people with acute infectious infections. Severe heart defects, acute circulatory disorders, epilepsy, urolithiasis are pathologies in which articular gymnastics is prohibited.

In some cases, the attending physician may authorize these classes. As a rule, certain exercises are selected.

Since statutes are the epicenter of our movements, their good condition gives health to the entire skeleton. What is a joint? This is an articulation or connection of two or more bones that are attached to each other in a two-layer articular bag that seals the joint cavity and releases a lubricant - synovial fluid.

The joint cannot move on its own. It is driven by muscles. They cannot exist without each other and together they form the articular apparatus, therefore the motor activity, which will be discussed in this article, is more correctly called muscular-articular gymnastics.

A sedentary lifestyle (physical inactivity), a reduction in strength and range of motion due to computerization (hypokinesia) have become integral attributes of the life of a modern person. Arthritis, arthrosis and osteochondrosis at a young age in our time will not surprise anyone. Those suffering from diseases of the musculoskeletal system do not attempt to get rid of this disease on their own without expensive and not always effective medical intervention, and do not even assume that this is possible.

5-20 minutes of daily joint gymnastics is enough to strengthen the body, restore good health and vigor. Simple dynamic movements, for example, head left and right, hands up and down, feet in a circle, and so on, outwardly seem simple, but in fact they give the necessary load on the muscles and joints, allowing the entire body system to function correctly. Our skeleton needs such micromovements every day, and we stubbornly deprive it, thinking that we will stay healthy by walking 50 meters from home to the store and from the office to our own car ...

Systematic and complex implementation of articular gymnastics can lead a person to relative health in six months - a year, depending on the initial state of the individual's skeletal system. It takes a little time - from 20 to 45 minutes and is available to everyone: children, adults with poor health, people of age, patients in rehabilitation after serious illnesses.

What does joint gymnastics give

Another advantage of muscle-joint gymnastics is that its various parts can be performed anywhere. If you are driving in a traffic jam, you can work out the neck with head movements in different planes and partly with the shoulders; sitting at the desktop in the office, you can stretch your elbows, hands, arms along the entire length and thoracic region, do side bends and twists back.

The body often itself suggests the nature and amplitude of movements. When, after sitting for an hour in one position, you raise your arms up and stretch, you release tension from the upper body; sinking into a chair and straightening your legs under the table, you relax the bottom. Prolonged sitting in the same position, monotony of movements are painful for the joints. With a feeling of numbness, numbness, they are trying to tell us about it.

What gives the joint motor activity? While moving, it “squeezes out” the lubricant from the cartilage, pressure absorbers and receives the necessary nutrition. The stronger the connecting bones press on each other, the more synovial fluid is released, while its composition changes, becoming more viscous.

Viscosity instantly changes with a change in load and ambient temperature: fast and light movements reduce it and, accordingly, the coefficient of friction, while a large load increases viscosity, evenly distributing pressure over the joint and increasing its cushioning.

An immobilized joint dries out very quickly. So micro-movements, which people underestimate, fulfill an important mission, making the joints mobile in everyday situations and preparing them for more serious loads.

It is worth mentioning the ligaments that hold the joints in a certain position. They are moderately elastic and give the movement the necessary amplitude, in the absence of mobility they lose elasticity and do not hold the joint well, so people damage the ligaments and break their arms and legs, seemingly out of the blue.

It is impossible to maintain joint health without optimal load, because movement is the basis of their health. It is better to devote some time to muscular-articular gymnastics and work out the musculoskeletal system in all directions of mobility. It will pay off handsomely.

Athletes in the warm-up necessarily include elements of articular gymnastics. This is an excellent warm-up, general strengthening of the body, its flexibility, training of will, self-confidence, good reaction and attention. The psyche also receives bonuses, because when the body works, the mind rests. A person feels a surge of strength and an upsurge in mood.

Joint gymnastics complex

Muscular-articular gymnastics is also indicated for people who have received injuries and fractures. After undergoing the main treatment, the doctor selects a set of exercises to restore motor activity to damaged organs. Rehabilitation in such cases is much easier and faster.

Pregnant women or women in the postpartum period, the elderly, people with thyroid diseases, hypertension, oncology, acute infectious diseases should consult a doctor before doing gymnastics to avoid undesirable consequences.

Some countries, realizing the importance of a healthy lifestyle, have created their own national gymnastics: China, Germany, Sweden. The latter gave the world new gymnastic equipment, such as the Swedish wall. The author's methods of articular gymnastics by Dikul, Norbekov, Bubnovsky and others are popular. cervical, hip joints, knees, that is, specific zones, specialized complexes work well. Usually, in such complexes, trainers first give general strengthening exercises for warming up, and after them they devote more time to actively working out problem areas of the skeleton.

The body is a single whole, so the failure of one element directly or indirectly affects the work of others. The principle is simple: if you suffer, for example, from cervicothoracic osteochondrosis, then it is this part of the body that should be worked out more actively in muscle-articular gymnastics.

Articular gymnastics exercises

Everyone can choose the exercises of muscular-articular gymnastics for individual needs by choosing the right positions from the standard program. The warm-up can be started from above: in a standing position, we first turn our heads to the sides, then up and down, in circular motions. These and subsequent gymnastic exercises should be performed at least 10-20 times;

knead shoulders, elbows, arms and hands in any order. Circular movements of the shoulders forward and backward together and alternately. We bend our arms at the elbow, raise them to shoulder level and rotate our arms. Then we rotate with fully extended arms back and forth together and alternately. You can swing with straight arms back and forth, as skiers do. Do not forget about the brushes: rotate them in the wrist joints in a circle, squeeze and unclench your fists 20 times, move your fingers as if you are scratching something. Pull each finger with the other hand;
chest and back work. Remaining in a standing position, you can make slight turns of the body to the left and right, tilts in the lumbar back and forth, circular rotations of the upper body. Hands on the belt, push the chest forward, elbows back, try to bring the shoulder blades together, then hide back, bring the elbows forward, trying to lengthen the distance between the shoulder blades;
you can get on all fours and perform the “Cat” exercise, which perfectly kneads the spine along its entire length. This position allows you to move on to the warm-up. hip joint. We perform back swings alternately with each leg, straight or bent at the knee. Then we try to take each leg in turn to the side and hold it a little on the weight with the muscles of the press and hips parallel to the floor. Pull the sock with effort;
remaining in the position of a cat, the knees under the hips are strictly in place, and with the palms, placing one in front of the other, we will go first to the left, then slowly to the right, slightly twisting the upper part of the body in these directions;
knees can be stretched both standing and sitting, making back and forth swings or circular movements in knee joint, supporting the hips from below with your hands. And you can also lie on your back and perform swings, circular and wave-like movements, as during swimming;
let's move on to the feet. Sitting, you can pull your knee towards you and, holding your foot with your hand, rotate it. Perform the movement on the other leg. Stretch your legs, wiggle your toes in free mode. Squeeze them as if you want to hold a small object with them, and unclench them. Pull the foot on yourself strongly and then lower it to the floor, stretching the instep to the extreme position, as if you want to touch the floor with your fingers. Make circular rotations of the feet around the ankle together and alternately.

The best time for gymnastics is morning. All movements should be performed regularly, at least 20 times in a smooth mode and comfortable amplitude before meals or after - after two to four hours. You can do gymnastics in the evening - an hour before bedtime. With the growth of skill, muscular-articular gymnastics will take less time, and the effect will increase.

Yoga and joint gymnastics

India gave the world articular gymnastics called Sukshma Vyayama, which prepares for the basic physical exercises of yoga - asanas and pranayamas. The approximate translation of the phrase is ‘soft warm-up, exercise’. Sukshma vyayama has many variations. The most common version of the exercises we have in the tradition of Dhirendra Brahmachari.

The difference between Indian joint gymnastics and others is that it works out not only the physical body, but also the energy and psyche. It harmoniously alternates between relaxation and tension. Along with the micro-movements of various parts of the body in such gymnastics, the attention of a person is trained, work is underway with images and breathing.

Complex exercises can be both an excellent preparation for yoga asanas, and practiced independently of them, providing a comprehensive healing effect on the body. They are very similar to the movements of the muscular-articular gymnastics above, however, those involved note a stronger impact and effect of Sukshma Vyayama. If the first is similar to exercise therapy and gives good physical well-being, then the second plus gives energy, self-confidence, inner strength, mobility and endurance.

Joint gymnastics of yogis

Joint gymnastics of yogis can also be performed in parts. Concentration on breathing, when each movement has its own respiratory cycle and special type breathing (kapalabhati, bhastrika), for most practitioners it is not difficult and enhances the kneading, warming aspect. Movements can be started from top to bottom, or from bottom to top, or from the limbs to the center, comprehensively working out deep-lying muscles and hard-to-reach joints.

It is a little more difficult for yogis practicing articular gymnastics to master their attention: the thoughts crowding in the head do not allow them to concentrate, but as they immerse themselves in the complex and strictly follow the instructions, the restless mind also “slows down”. At this stage, by connecting the imagination, you can start working with images.

So, while tilting the head, we cover our eyes and mentally try to see the kneading neck in the same place where it is. We begin to listen to the sensations in this part of the body, imagine how the ligaments soften, “allowing” the joints a greater range of motion, how the blood flow through the vessels and veins accelerates. Thus, draw pictures on your internal screen. This brings awareness to the exercise.

In the practice of articular gymnastics by Sukshma Vyayama yogis, the following points are often overlooked:

increase the load gradually. If discomfort occurs, reduce it;
choose a variable pace - from slow to fast, avoiding monotony and haste;
analyze sensations;
follow the correct posture and calm breathing (in cases when you do not work with it purposefully);
do not change the sequence of the complex;
perform articular gymnastics systematically and on an empty stomach.

For experienced practitioners, there is a type of yoga articular gymnastics called Sthula vyayama, which roughly translates as ‘rough exercises’. Often the same exercise can be done in sukshma and sthula variations. In the latter case, when the body is prepared, the exercises can be performed in a tense manner with special breathing (accented exhalation) and the inclusion deep squats, slopes, running in place, jumping. Such movements develop muscles, strength, endurance and other similar qualities.