10 minutes for health and longevity: simple exercises for joints

The main reason for modern people’s problems with joints is a sedentary lifestyle. So, we sit on the way to work, we sit at work, we sit on the way home. And as soon as we cross the threshold of the house, we immediately plop down on the sofa in front of the TV. As a result, our joints refuse to function normally. What exercises for joints will help put them in order, read in our material.

Normal functioning of joints is the key to normal functioning of the musculoskeletal system and good health. To prevent joint problems, perform 10-minute exercises daily. It is advisable to perform joint exercises in the evening.

JOINT EXERCISES: HANDS

Bend your palms into fists, don’t tense up. Perform circular movements with your fists, first away from you and then towards you. It is necessary to perform 20 rotations in each direction.

After warming up your hands, bend your elbows and fix the position. It is very important that your arms do not “dangle” from side to side. Perform rotations with the lower part of your arms, first towards yourself, and then away from you. It is necessary to perform 20 rotations in each direction.

JOINT EXERCISES: SHOULDERS

To stretch your shoulder girdle, stand straight with your feet shoulder-width apart. Pull your buttocks in well to secure the position. Start rotating your right hand first forward and then back. It is necessary to perform 15 rotations in each direction. Do the same with your left hand.

To avoid injuring your elbow, bend your elbow slightly when doing this exercise.

JOINT EXERCISES: KNEES

Stand straight, feet shoulder-width apart. Raise your right leg with the knee bent. If you have trouble keeping your balance, lean against the wall. Gently, with slow movements, begin to rotate the shin, first counterclockwise, and then clockwise. Perform 10 rotations in each direction. Do the same with the other leg.

After this, stand up straight, bring your knees as close as possible to each other and bend them. Place your hands on your knees and gently begin to rotate them, first counterclockwise and then clockwise. Perform 15 rotations in each direction.

EXERCISES FOR JOINTS: FEET

Sit on a chair or sofa so that you are comfortable. Raise your left leg slightly, bend it slightly at the knee. Start rotating your feet counterclockwise at the beginning.