Bubnovsky’s gymnastics for knee joints is an alternative treatment for diseases without the use of drugs. The therapeutic effect of the technique is based on the use of the body's own resources.
A set of exercises according to Dr. Bubnovsky’s method is called kinesiotherapy. This is a new method of combating the pathology of the musculoskeletal system, which rejects the use of any pharmacological drugs and orthopedic devices.
The essence of gymnastics according to Bubnovsky is to reveal the potential of the body’s own resources, which are realized when performing special exercises. Against the background of kinesiotherapy, blood circulation and joint fluid circulation improve, and degenerative diseases slow down.
The goal of gymnastics is to form your own muscle corset, strengthen ligaments and cartilage. As a result, the joint is protected from overstrain, and the condition of the tissues improves.
Active work and perseverance are required from the patient. The patient plays a significant role in the final result. Classes are held on simulators. In this case, the muscles are used so that there is no unnecessary stress on sore joints.
Under the supervision of a doctor, you must visit the gym. Even after the condition has returned to normal, the patient should continue to work on himself - train in the gym or at home.
If pain occurs during exercise, you can use traditional medicine. A visit to the bathhouse is recommended. Alternation of being in the sauna with a contrast shower is used.
Dr. Bubnovsky uses the therapeutic effect of cold, which constricts blood vessels and reduces swelling. As a result, the mobility of the knee joint improves, pain and swelling of the knees are relieved. The result is an improvement in the circulation of synovial fluid and a general tonic effect on the body. This charger is also used for elderly patients.
Exercises for the knees are divided into two main groups:
When doing strength training, the emphasis is on intense muscle work. This improves blood circulation, muscle nutrition, and reduces swelling.
The second type of exercise relieves painful joints and relieves pressure (compression) of cartilage.
At the beginning of training, pain is possible on the inside and outside of the knee.
Charging is performed with the resistance of a rubber shock absorber or hands.
Performing exercises must follow certain rules:
It is necessary to control your breathing all the time, relying on your own sensations. This will saturate the body with oxygen and achieve maximum efficiency. Each exercise must be repeated at least 10-20 times. In this case, the patient should not experience discomfort while performing gymnastics.
At the beginning of classes, a minimum physical activity is selected. Subsequently, the intensity is gradually increased during each subsequent session.
During the treatment complex, you must try to relax. Excessive tension interferes with correct and high-quality performance and reduces the therapeutic effect. Pleasant music, communication and other methods of psychological relaxation will help you achieve relaxation and a positive mood.
Regular and long-term exercise is required to obtain the desired result. You cannot achieve results by skipping classes and disrupting your schedule. A lasting therapeutic effect is achieved after several months.
A feature of the technique is the possible occurrence of muscle cramps. This is not a reason to stop treatment and should not stop the patient. A light massage will help, the exercises should be performed smoothly.
Physical education is performed in a lying position. The hip, ankle, knee joints, lower back and abdominal muscles are gradually involved.
The key to the effectiveness of Bubnovsky’s technique is the correct exercise technique and adherence to its basic principles.
Bubnovsky's technique is used to treat:
The best effect can be achieved in the early stages of knee joint diseases.
Bubnovsky’s gymnastics for knee joints is an effective way to treat knees with arthritis and arthrosis without the use of drugs. Careful execution of movements will give you the joy of movement without pain.
Rheumatoid arthritis directly affects joint mobility, limited functionality, deformation and the development of contractures. In order to reduce all these symptoms, the following physical therapy exercises are used: swimming, gymnastics, physiotherapy and massage. Physical exercises are primarily aimed at strengthening muscles and ligaments, slowing down the pathological reaction in cartilage, and also increasing the functionality of the diseased joint. Such therapeutic exercises for arthritis have recently become an important, even integral, part of an integrated approach to full recovery from the disease.
Special therapeutic exercises are indicated for almost all patients who suffer from this unpleasant illness. Even with significant restrictions, patients are prescribed treatment in a certain position or special breathing exercises.
There are the following contraindications for prescribing treatment for arthritis with gymnastics :
The stages and methods of exercise therapy can be divided into certain groups:
It is best to consult with your doctor before starting any physical exercise, who will determine the possibility of performing certain manipulations with sore joints.
Arthritis very often affects the joints of the fingers. In most cases, the hand becomes like a flipper, which leads to disability and a significant decrease in functionality. What can we say about pain, which especially increases when the weather changes.
To prevent the disease from developing very quickly, you need to do the following:
What exercises should you do for hand arthritis to reduce pain and prevent the disease from progressing:
When you have pain in the joints of the shoulder girdle, and the doctor has confirmed the diagnosis of arthritis, you can help yourself by performing a number of simple exercises:
Remember that when performing exercises, you must always monitor your breathing.
The duration of such a lesson should be within 15 minutes, no more. You should not overload sore joints. There is also no need to resort to painkillers. If gymnastics causes pain, it is better to interrupt it. Continue later.
For inflammatory ailments in the hip joint, the use of physical therapy will also be helpful. Therapeutic exercise for the hip joint is done as follows:
If you can’t do some activities on your own, you can have an assistant help you. In some, it will become a resistance when moving.
Arthritis does not often affect the ankle joint. But in cases where this happens, the consequences are not pleasant. Joint deformity leads to limited function and disability. The following set of activities is recommended for treatment:
Professor Bubnovsky gives a lot of valuable advice and recommendations in the treatment of arthritis. The main highlight of Bubnovsky’s gymnastics for knee arthritis is walking on your knees. The professor says that for most patients this exercise will be painful. To reduce pain, you can pour ice into a thick cloth and wrap it around your knee. You will get a homemade knee brace. First you need to hold on to chairs, sofas or other furniture. Yes, the first steps will be short. Perhaps even 1-2 steps. But they need to be done. Next time you will definitely be able to hold out a few seconds longer. This exercise should be completed up to 30 steps on your knees.
Another famous activity of the professor is breathing exercises. As the doctor says, the disease must be exhaled. This exercise perfectly complements all joint gymnastics and is sure to form its basis for complex treatment. After completing all the assigned activities, you need to sit on your heels and, as you exhale, say a sharp: “HA!” Exhalation will dull joint pain. The procedure must be repeated 7-10 times.
Remember that treatment of arthritis according to Bubnovsky should be carried out exclusively under the supervision of the attending physician or specialist. After all, self-treatment can cause irreparable harm to your health.
Physical therapy (physical therapy) is an integral part of a comprehensive approach to restoring joints of any type of arthrosis.
The basic rule of therapeutic exercises for joint arthrosis is that it should take place in a pain-free area. Otherwise, the consequence will be muscle spasm or spasm in the blood vessels, which will entail a loss of control over the general condition of the joints and, as a result, will add overexcitation to the nervous system.
In a supine position, stretch your legs, trying not to pull your toes, but your heels. This exercise will help relieve tension in the muscle tissue not only in the knees, but also in the hip and ankle joints.
From a supine position, we perform “vertical scissors.” We raise our legs at the hip joints. We raise and lower.
Raise the leg at the hip joint, then bend and straighten the leg at the knee. Repeat the exercise with the other leg as well. We do all this lying on our backs.
We repeat the position of the third exercise, only in this exercise we bend and straighten our legs at the knee joint at the same time.
Bicycle exercise - simultaneously bend and straighten your legs at both the knee and hip joints.
“Horizontal scissors. We alternately spread and close the legs at the hip joint.
Starting position: lying on your side. Raise and lower the straightened leg.
Lying on your stomach, perform flexion and extension of the leg at the knee.
As in exercise No. 8, we only raise and lower our legs, without pulling our toes.
From a sitting position (on a chair), relax and straighten your leg at the knee joint.
Since the process of treating coxarthrosis itself is quite lengthy and not simple, a complex of physical therapy for the hip joints is very important.
Gymnastics for coxarthrosis is performed during the period of remission of the disease. Such gymnastics cannot be performed in the presence of body temperature, with heart failure and after undergoing major operations.
Gymnastics for coxarthrosis – video lesson:
The duration of such physical therapy should not be more than 15 minutes. Do not overload the affected joint. You should also not use painkillers when doing exercises. It is better to interrupt the exercises if you feel pain and continue later.
The Bubnovsky method is aimed at targeted diagnosis and treatment of diseases of the musculoskeletal system, spine and joints. As a result of diagnostic actions, it is possible to accurately determine the radius of localization of the destruction process in the joint. After diagnosis, an individual program is created for each patient.
Interesting to know: Sergei Mikhailovich Bubnovsky is one of the creators of alternative treatment (non-drug) in orthopedics and neurology in the modern world. He created a special simulator, exercises on which help restore joints damaged by arthrosis, restore muscle elasticity, and also allow you to relieve pain and eliminate muscle spasms.
The video shows one of the Bubnovsky techniques
With rheumatoid arthritis, joint mobility is limited. A set of therapeutic exercises is aimed at strengthening muscle tissue and ligaments. The basis of exercise therapy for rheumatoid arthritis is responsible regularity of exercises followed by an increase in load.
In the first days, the lessons of which are aimed at learning will not last more than 10 minutes. These lessons take place exclusively under the supervision of a doctor. Subsequent basic comprehensive lessons will take about half an hour, and this course will last two weeks. And at the final stage, the doctor conducts a training course for you to practice at home.
The video provided shows a short introductory course on exercise therapy for rheumatoid arthritis.
Rheumatoid arthritis is a serious and dangerous disease that occurs more often in women and people over 50 years of age, but there are also cases of the disease occurring at a younger age. With this disease, the patient is bothered by severe swelling and other unpleasant symptoms that interfere with normal life and make movement difficult.
The diagnosis and treatment of rheumatoid arthritis is carried out by a rheumatologist; at the appointment, he examines the patient and prescribes the necessary tests, based on the results of which he prescribes the drugs needed in a particular case. It is important to note that there is no complete cure for rheumatoid arthritis, but with the right treatment, stable remission can be achieved and the patient’s life can be improved for years, but swelling often remains a lifelong companion.
Joint edema is swelling that occurs due to inflammation of the soft tissues around them. With arthritis, cartilage tissue is destroyed and undergoes ossification, muscles and ligaments are deformed, blood circulation is impaired and swelling of the joints occurs. Often swelling persists even during remission and bothers the patient for a long time, especially in the hot season.
Swelling, which may bother a patient with rheumatoid arthritis, often appears for other indirect reasons:
To find out the exact reason why swelling of the joint and other tissues occurs, you need to be examined by a therapist and undergo the necessary tests. If problems are detected with internal organs, such as the kidneys and heart, the doctor will prescribe appropriate treatment aimed at eliminating the cause of the accumulation of excess fluid in the body tissues.
Comprehensive treatment of rheumatoid arthritis, prescribed by a doctor, will help remove swelling of the joints. These include various basic drugs, for example, immunosuppressants and gold preparations, non-steroidal anti-inflammatory drugs, for example, Ibuprofen and Diclofenac. Also, at the discretion of the doctor, hormonal medications and diuretics may be prescribed.
Physiotherapy also helps treat swelling; it accelerates tissue healing and restoration. For rheumatoid arthritis, shock wave therapy, magnetic therapy, and electrophoresis are especially effective. All these techniques make it possible to improve the patient’s condition and relieve swelling of the joints, thus normalizing blood circulation in the muscle tissue.
Traditional medicine recipes will help reduce swelling at home. To alleviate the condition, you can apply compresses and lotions to the sore spot or drink decoctions with a diuretic and anti-inflammatory effect. Before using the following remedies, consultation with a specialist is necessary, since not all herbs interact well with medications and can cause harm.
Any treatment aimed at eliminating the symptoms of rheumatoid arthritis must be combined with a healthy lifestyle. You need to eat a balanced diet, stop drinking alcohol and tobacco, then the recovery process will go faster. Alcohol is often the cause of swelling, and it can also trigger a new exacerbation of the disease.
“When I was 37-38 years old, I became interested in running,” says Viktor Vladimirovich. — Every morning, four to five times a week, I ran about six kilometers, then in the summer I swam in the Moscow River, and at other times I took a contrast shower. The mood and performance were excellent. But the time came when pain in the knee joints appeared. I no longer wanted to quit running, but the pain did not allow me to continue doing it.
Official medicine was powerless. Of course, procedures, various ointments, etc. made my lot easier, but nothing more. I even went for a consultation to the Pyatigorsk Research Institute of Balneology, which specialized in the treatment of musculoskeletal joints. The professor, doctor of sciences, after studying the medical history and talking with me, concluded that I have arthrosis of the knee joints and I should limit my movements in the future and forget about running altogether. I couldn't agree more.
When I once again underwent a course of treatment, the nurse, seeing my ordeals, advised me to contact a physical therapy methodologist. Galina Grigorievna, I will remember and thank her until the end of my days, suggested a gymnastics complex for the knee joints. At the same time, she demanded that three conditions be met:
1. Gymnastics must be done lying down so that the weight does not put pressure on the knees.
2. Do each exercise on a count; you need to start with the smallest numbers.
3. You will have to do the complex for the rest of your life, and forget about running.
I had no choice. After 10-15 days of training, the pain in the knees began to recede, swelling decreased. I clung to gymnastics like a drowning man clutching a straw. And I have been doing this complex for more than 30 years. I added something to it taking into account age and for the prevention of other diseases. My knees are fine so far. I believed in the power of exercise.
Stretch your feet and knees
— legs lie straight, bend and straighten toes (49 times);
- turn the feet to the right in a circle, then to the left in a circle;
- pull the feet (fingers) towards the shin;
- raise the left leg, bend it at the knee and pull it to the chest, take it back to its original position, the same with the right leg;
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They will help not only with osteochondrosis and arthrosis, but also with other problems, assures the doctor of medical sciences. kinesitherapist Sergei Bubnovsky
Not only your brain needs to wake up, but your whole body needs to wake up. It is not necessary to jump up and suddenly do exercises; you can lie down a little, working out your joints:
Pain in the hip joint - advice from doctor S.M. Bubnovsky
But remember: endure a little pain, don’t allow a big one! And if arthrosis of the hip joints still exists, it is necessary to limit walking. In general, it is better to walk with a cane. In this case, you will have to exclude squats from your daily activities.
HEALTHY HEALTH NEWSLETTER – 2011-06/26-27
Gymnastics for joints
1.1.Starting position: lying on your back (on the floor)
1.2. Starting position: lying on your side.
A specialist in the field of rehabilitation and rehabilitation therapy for diseases of the osteoarticular system, Dr. Bubnovsky, has developed a whole system of exercises.
It includes rejuvenation of small intervertebral joints and large joints of the limbs. One of the popular areas that Dr. Bubnovsky deals with is gymnastics for the knee joints.
According to the accumulated experience of this specialist, the human body is not able to independently overcome reversible changes due to the lack of willpower to recover. This is the main thesis on which the entire complex of rehabilitation exercises is built.
Another important point is the negative energy that heat carries. And finally, the last point of gymnastic exercises to restore the knee joint is the elimination of muscle tension as a result of increasing muscle elasticity. This, according to the author, reduces the load on the joints, providing freedom of movement. The treatment of the knee joint according to Bubnovsky is based on these principles.
This technique may not help in all cases. My patients use a proven product. thanks to which you can get rid of pain in 2 weeks without much effort. It must be remembered that only chronic problems that are not irreversible can be eliminated by rehabilitation exercises. Contraindications include acute knee arthritis, especially of a purulent nature, and synovitis. arthrosis of the last stage, ankylosis of the knee joint.
Situations in which it is advisable to use gymnastics:
The exercises for the knee joints developed by Bubnovsky consist of three stages:
Bubnovsky’s joint gymnastics for beginners will be a method of getting rid of various diseases of the musculoskeletal system. It has many benefits, not only working for its intended purpose, but also helping a person become balanced and calm. And since the technique does not negatively affect the body, its implementation does not require consultation with a doctor.
In general, gymnastics for joints according to Bubnovsky is a set of exercises whose goal is to improve the mobility of the spine and restore the functionality of the body. A significant effect is that muscle elasticity remains for a long time after completion of the treatment program . In addition, while working on the body, a person learns to cope with negative emotions and becomes more self-confident.
The author has developed many teaching methods, including those covering different age groups - infants, elderly patients, pregnant women. Several variations are used in the treatment of joints. The presented Bubnovsky gymnastics for the hip joint and lower back are easy to learn and will not take more than an hour a day.
The technique has simple rules of execution. Firstly, the exercises need to be done in a convenient manner. It is advisable for a beginner to repeat each of them no more than 10 times, gradually increasing the number of repetitions. Secondly, you need to strain not your back, but your abs. Thirdly, great importance is given to the ability to breathe correctly. Bubnovsky talks about all the nuances of how joint gymnastics should be done: the video is presented below.
Starting position: lie on your back, focus on your elbows and stretch your legs. Do simple exercises:
Rheumatoid arthritis forces a person to change their lifestyle: they have to get up earlier in order to have time to “disperse” from morning stiffness of the joints; Perform daily exercises for rheumatoid arthritis to combat ankylosis (joint stiffness) and muscle contracture; it is necessary to exclude all types of work with vertical load on the joints and lifting heavy objects; avoid hypothermia, overwork, stress, infectious diseases, joint injuries; of course, the diet is changing due to the need to consume foods such as soy, ginger, unrefined vegetable oil, fish oil and calcium-containing products due to bone osteoporosis; regularly use sanatorium-resort treatment; Sometimes it is necessary to change your place of residence due to the climate on the recommendation of a doctor.
Rheumatoid arthritis is a chronic autoimmune disease from the group of rheumatic diseases with systemic damage to connective tissue, mainly the membranes of the joints and articular cartilage.
The etiology (cause) of the disease has not been precisely established, but group B streptococcus, viruses and mycoplasma play a certain role in its occurrence.
Pathogenesis (mechanism of development) of rheumatoid arthritis.
Immune complexes consisting of immunoglobulins circulate in the blood, one of which, IgG, is an antigen (a factor that destroys connective tissue), and the second, IgM, is an antibody, designed to eliminate the antigen; it's called rheumatoid factor. The IgG antigen is formed first as an antibody to fight an infectious disease, and then, when the infection is defeated, it begins to fight the connective tissue cells of its own body, as it identifies them as “enemies” because the connective tissue cells are identical in protein structure to the cells of the infectious disease pathogen.
These immune complexes are deposited on the basement membranes (inner walls) of blood vessels, in the cells and tissues of the joints, and in the connective tissue of other organs, causing their damage. The main changes occur in the small joints of the hands and toes, as well as in the knees, elbows and, less commonly, in other large joints.
Severe disorders occur in the synovial membrane of the joints, the inflamed tissues of which become necrotic and enter the joint cavity; They form dense films (rice bodies) that impair joint mobility. Inflammatory changes are also observed in the vessels of the joint. Swelling and stagnation of blood in the inflamed area increases.
A turbid fluid containing a large number of leukocytes accumulates in the joint cavity,
which secrete active substances that melt foreign (necrotic) tissues,
and the disease progresses. The joints swell, the skin over them turns red, the local temperature rises (the joints are hot to the touch). This inflammatory reaction can last for several years.
The intra-articular cartilage is gradually destroyed, granulation tissue is formed at the edges of the articular ends of the bones, which, in the form of a flap, creeps onto the synovial membrane and the remains of the cartilage. This leads to subluxation and dislocation of the joints with deformation of the fingers like walrus fins (“walrus paw”). The same thing happens in the joints of the feet. In large joints, there is thickening of their capsules, cracks and distortion of the surface of the cartilage. The process lasts 20–30 years and leads to immobility of the joints – ankylosis.
Juvenile rheumatoid arthritis.
With rheumatoid arthritis, other organs are also affected: heart valves, kidneys (glomerulonephritis and renal amyloidosis), there may be pneumonia and even tuberculosis, changes also occur in the lymph nodes, spleen, bone marrow; plasma cells produce large amounts of immunoglobulins.
What factors contribute to the development of rheumatoid polyarthritis?
1). Heredity: Relatives (parents, grandparents) may have had this disease. Under certain conditions, the risk of getting sick is 30–40%.
2). Hormonal imbalance and stress significantly weaken the body. Women are more susceptible to hormonal changes, so they get sick 3 to 5 times more often than men.
4). Meteorological factors (seasonality and weather conditions) contribute to the exacerbation of rheumatoid arthritis.
5). Joint injuries.
6). The triggering factor can be any infection: viral, bacterial, fungal.
It is necessary to know the signs of rheumatoid arthritis in order to consult a doctor in time:
1). Morning stiffness and joint pain that begins to subside about half an hour after waking up.
2). Swelling around the joints and redness of the skin above them, the skin is hot to the touch, limited mobility in the joints. Sometimes you can find moving, painless rheumatoid nodules in the joint area.
3). Symmetry of joint damage.
You need to remember what you've been sick with lately.
What other types of arthritis are there?
The most common are:
1). Reactive arthritis is an inflammatory lesion of the joints that develops after suffering from certain infectious diseases (urogenital, intestinal, upper respiratory tract). Rheumatoid arthritis is a reactive arthritis. Rheumatoid arthritis differs from rheumatoid arthritis in that the cartilage tissue is not destroyed, but the synovial membrane of the joints is inflamed. Therefore, joint deformation does not occur.
2). Psoriatic arthritis occurs as a complication of psoriasis.
3). Juvenile arthritis in children (dysplasia, hormonal changes, etc.).
4). Traumatic arthritis (more often in athletes).
Modern treatment methods have a good effect in the treatment of rheumatoid arthritis: both conservative (treatment without surgery) and surgical (with implantation of an artificial joint).
If you are interested in more detailed information about rheumatoid arthritis, you can read the article “Rheumatoid Arthritis” on the medical website “EVROLAB”. All the important points about this disease are covered in great detail here.
Physical therapy for rheumatoid arthritis is a sick person’s best friend. An indispensable assistant is massage. I recommend Denas therapy and Sujok therapy: they are consonant and very effective. (The first goal when using them is to relieve swelling).
The main system of correspondence of the human body to the hand. We look for the joints of the limbs and influence them, for example, with massage.
Massage the fingers from the tips to the palm, applying sujok-correspondence on the hand.
Massage for polyarthritis.
The purpose of massage for polyarthritis: to help reduce joint pain, resolve effusion from the joint cavity, enhance the secretory activity of the synovial membrane, improve lymphatic circulation in the joints, and restore joint function.
Massage begins in the subacute period. In the presence of pain, swelling, local hyperthermia, massage begins outside the source of inflammation. First, you need to weaken the reflex tone of the flexor muscles: stroking, rubbing, and gentle kneading are used. After a few days, they begin to massage the periarticular tissue, and then the joint. (Pay attention to the areas accessible to the joint capsule: if swelling begins, then wait and give rest).
Passive and active movements in the joints are included. Passive - to develop the joint and restore mobility in it), active - to strengthen the muscles that extensor the joints. First we act on the unaffected joints, then on the affected ones.
Exercises for rheumatoid arthritis are best performed after a massage procedure.
The main means of physical therapy are therapeutic exercises for rheumatoid arthritis , swimming and walking to prevent osteoporosis. Walking is possible only if there is no pain in the joints of the legs, you need comfortable orthopedic shoes and, of course, normal body weight. To swim and practice in a health group in the pool, you must obtain a doctor's permission.
If necessary, limb stacking is used to combat muscle contracture and joint ankylosis.
At the end of the article there is the text “Therapeutic exercises for rheumatoid arthritis” for copying without pictures.
Other tasks: strengthen posture.
Initial positions sitting and lying, standing in the knee-wrist position (only in the absence of damage to the knee joints).
A gymnastic stick and a medium-sized ball (d 15-18 cm) are used. Use rubber bands - expanders with caution, as strength exercises with weights increase the load on the joints.
Start movements on the healthy side.
Perform the exercises at a slow pace, smoothly, as if you were in water.
1). Diaphragmatic breathing. Hands on your stomach, legs bent, feet on the floor.
1 – Inhale through the nose, inflating the stomach (the chest does not participate in the act of breathing). There is no need to inflate your stomach too much, so as not to overstretch your abdominal muscles.
2 – Exhale through your mouth in a thin stream, pursing your lips into a tube. The abdomen “deflates” and retracts.
Inhale through your nose, inflating your stomach.
Exhale in a thin stream through your mouth, pursing your lips into a tube. The stomach deflates.
1). Hands under your head, legs bent at the knee joints.
1 – Straighten your right leg, put it down (exhale).
2 - Slowly raise your right leg up (inhale).
3 – Lower the straightened leg (exhale).
4 – Return to the starting position (inhale).
Same with the other leg. 5 – 10 times.
Once! Straighten your right leg. Exhalation.
Two! Raise your right leg. Inhale.
Three! Put your right foot down. Exhalation.
Four! Initial position. Inhale.
2). Arms along the body, legs straightened.
1 – Extend your right arm and left leg to the sides (inhale).
3 – Move your left arm and right leg to the sides (inhale).
4 - Return to the starting position (exhale). 5 – 10 times.
Once! Extend your right arm and left leg to the sides. Inhale.
Three! Extend your left arm and right leg to the sides. Inhale.
3). "Bicycle with one leg." Hands under your head, legs bent, feet on the floor.
1 – Imitate riding a bicycle with your right leg until your muscles fatigue.
3 – Same with the other leg.
Bicycle with one leg. Start on the healthy side.
Bicycle with one leg. Slowly, with full amplitude.
4). "Imitation of walking." Arms along the body, legs straightened.
1 – Raise your right arm, left leg (inhale).
2 - Return to the starting position (exhale).
3 – Raise your left arm, right leg (inhale).
4 - Return to the starting position (exhale).
Once! Imitation of walking while lying on your back. Inhale.
Two! Initial position. Exhalation.
5). "Book". Arms to the sides, legs together.
1 – Raise your right hand, place it on your left (“the book is closed”), exhale. The legs remain in place, the side surface of the body stretches.
2 - Return to the starting position (inhale).
3 – Left hand - onto the right (exhale).
Once! Left turn. Place your right hand on your left. Stretching. Exhalation.
Two! Inhale. Initial position.
Three! Right turn. The legs don't move. Exhalation.
6). Arms along the body, legs straightened.
1 – Place your right foot on your left at the ankle joint, press your right foot onto your left, the left leg tries to rise up. Hold the resistance for 7 seconds.
2 - Return to starting position. Rest 14 seconds. (At this time, you can either move your feet to the sides, or bring them inward, as if swaying from side to side, leaning on your heels).
3 – The same on the other side.
4 - Return to starting position. Relaxation.
3 times with each leg.
The right leg does not allow the left leg to rise. Hold the tension for 7 seconds.
The left leg does not allow the right leg to rise up. Hold the resistance for 7 seconds.
Initial position. Relaxation.
7). Arms under your head, hands in a lock, legs straight.
1 – Connect the right elbow and left knee (exhale).
3- Connect your left elbow and right knee (exhale).
4 - Return to the starting position (inhale).
Until the muscles become tired.
Connect opposite knee and elbow. Return to starting position.
8). Arms bent at the elbow joints, legs shoulder-width apart. At the same time, slowly rotate both your hands and feet in one direction, then in the other.
Rotate your hands and feet, first in one direction, then in the other. Slowly, smoothly.
9). Arms along the body, legs straightened.
1 – Raise your right arm, left leg, stretch your hand towards your foot (inhale).
2- Return to the starting position (exhale).
3 – Raise your left arm, right leg, stretch your hand towards your foot.
10). Arms along the body, legs straightened.
1 - Clench your hands into fists, bend your feet towards you (inhale).
2 - Return to the starting position, relaxation (exhale).
eleven). Hands under your head, legs straight.
1 – Raise your right leg and “draw” circles with your straightened leg clockwise and counterclockwise (4 circles in each direction).
2 - Return to starting position.
4 – Starting position.
Repeat with each leg again.
Draw circles with one leg. First in one direction, then in the other direction. Start on the healthy side.
13).Hands on the belt, legs wide apart.
1 – With your right hand, reach for your left foot, extending the foot towards you and stretching the back surface of your right leg.
2, 3 – still springy movements.
Do the same with your left hand to your right foot.
One two Three! Springy movements of the right hand towards the left foot.
The same with the left hand to the right foot. Stretching during spring movements.
14). Hands in front of you, head resting on hands.
1 – Raise your right arm forward, left leg back, bend your foot towards you. Stretch the spine.
3 – Raise your left arm and right leg and stretch.
4 - Return to starting position.
Once! We stretch our heels back.
Three! Stretching is best done while exhaling.
15). Muscle relaxation. Hands in front of you, head resting on hands. Rock your pelvis left and right (“swaying”).
Rock your pelvis from right to left, relaxation.
16). "Airplane." Isotonic exercise for posture.
Raise your arms to the sides so that your shoulder blades come closer to each other.
At the same time, raise your straightened legs tightly pressed to each other.
Hold the position for 1 minute without rest. Breathing is voluntary. 1 time.
"Airplane." 1 minute without rest.
17).Again “sway” the pelvis to relax the muscles. (See exercise No. 15).
18). Hands in front of you, head resting on hands, legs straight.
1 – Raise your right leg, cross it over your left, and touch the floor with your foot.
2- Return to starting position.
3 – Raise your left leg, cross it over your right, and touch the floor with your left foot.
Once! Exhalation. Stretching the back of the right leg.
Two! Initial position. Inhale.
19). "Swim breaststroke." The legs are straightened and pressed tightly against each other, the buttocks are tense, the arms are bent at the elbow joints, and the hands are resting near the shoulder joints.
1 – Stretch your arms forward, head down, exhale.
2 – Arms to the sides, head raised, legs pressed tightly against each other, inhalation begins.
3 – Arms along the body, head raised, continued inhalation.
4 - Arms bent at the elbows, hands near the shoulder joints, head lowered, exhalation begins.
Once! Extend your arms forward. Exhalation.
Two! Hands to the side. Start of inhalation.
Three! Continue inhalation. The legs don't open.
(During the exercise, pay attention to the elbow joints: strive to properly straighten your arms equally on both sides).
20). Again, “sway” the pelvis to relax the muscles. (See exercise No. 15).
21). “Boat” is an isotonic exercise for posture.
Raise your arms forward, legs tightly closed back, stretch your spine. Hold the position for 1 minute. 1 time.
Then perform a relaxing exercise “swaying” the pelvis.
"Boat". Hold the position for 1 minute. 1 time.
23). Lying on your stomach, legs straight, arms resting near the shoulder joints.
1 – Straighten your arms and move to the knee-hand position, inhale.
2 – Stretch your arms forward, sit on your heels, head down, exhale.
3 – Return to the knee-wrist position, inhale.
4 - Return to the starting position, exhale.
Four! Initial position.
24).Raise opposite limbs:
1 - Right arm and left leg, straighten the foot towards you, pull your heel back, stretching the spine.
3 – Raise your left arm and right leg, reaching back with your heel.
25). Knee-wrist position.
1 – Make a “house” by straightening your legs and leaning on your hands and feet.
2.3 – more springy movements, trying to reach the floor with your heels.
Once! Two! Three! Springy movements of the heels to the floor.
Starting position lying on your side.
26). Lying on your left side.
1- Imitate walking: right arm forward, right leg back.
2 – Change the position of the right limbs: arm – back, leg – forward.
Continue until you feel slightly tired.
Then repeat the same while lying on your right side.
Imitation of walking while lying on your side.
27). Lying on your left side.
1- Raise your right leg and head up with your ear to your shoulder, inhale.
2 - Return to the starting position, exhale.
Do the same while lying on your right side with your left leg.
Two! Initial position.
28). Lying on your left side. Raise your right leg and “draw” circles with your foot clockwise and counterclockwise.
Repeat the same while lying on your right side with your left leg.
Draw circles with each leg alternately in one direction and the other.
29). Rest your hands on the back of the chair, legs together.
1 – Place your right foot behind the right front leg of the chair.
3 – Same with the left foot.
thirty). Hands in a “lock”, palms on the chest.
1 – Turn your palms forward, straightening your arms well.
Initial position. Inhale.
Turn your palms out and stretch your arms forward. Exhalation.
31). Place your right leg on your left, with your hands in a “lock” clasping your right knee, fixing it motionless.
Rotate your right foot slowly with full amplitude clockwise and counterclockwise.
(To improve the quality of foot rotation, imagine a circle the size of a plate near your foot and move your big toe along the edge of the imaginary plate). Now change the position of your legs and rotate your left foot.
Rotate your foot clockwise and counterclockwise.
32). Support yourself with your hands behind you, legs together.
1 – Move your right leg to the side.
2 – Place your right leg on top of your left (knee on knee).
3 – Move your right leg to the side again.
The same on the other side.
Four! Initial position. Exhalation.
33). Hands on your waist, feet together, sit in the middle of the chair seat.
Rolling from heel to toe.
1 – Extend your feet towards you, at the same time stretch your head upward, your back straightens with a slight forward movement, inhale.
2 – Bend your feet, rolling onto your toes, exhale.
Continue several times until you feel slightly tired.
34). Hold the gymnastic stick in your hands behind your shoulder blades.
1 – Straighten your arms up, simulating lifting a barbell, inhale.
2 – Lower the stick to your knees and lean forward, exhale.
3 – Straighten the stick up again, inhale.
Four! Exhalation. Initial position.
Brushes in the “lock”, rotate the brushes in one direction and the other. Smoothly, carefully.
You can exercise unlimitedly throughout the day (you can divide the set of exercises into parts). Maintain a slow pace, fluidity and quality of movements. Start with intact joints. Remember that therapeutic exercises for rheumatoid arthritis are carried out in the absence of pain and other signs of inflammation in the joints. If your condition worsens due to bad weather or in the heat, then postpone exercises for sore joints for a while and work out with undamaged joints.
Diaphragmatic breathing is always possible!
Posture, gait and normal weight are of great importance for the health of the joints of the legs and spine. Try to lose excess weight to reduce the stress on your joints and spine. It will pay off handsomely.
It is necessary to use not only exercises for rheumatoid arthritis from the presented complex, but also exercises for the hands and fingers, for the eyes, exercises from therapeutic exercises for glenohumeral periarthrosis and cervical osteochondrosis, exercises for the feet will be useful.
Below are links to the articles you need.
I look forward to your responses and additions. For example, it will be very good if you share your positive or negative experience and tell us what the importance of physical therapy for rheumatoid arthritis , which exercises help you the most.
I wish you to love and embrace a healthy lifestyle. Do not allow your body to be exposed to several harmful factors at once: this is a difficult test even for a healthy body. There is no way to change the weather, but everything else is possible.
Text to copy without pictures.
Therapeutic exercises for rheumatoid arthritis during remission.
The purpose of LH: eliminating contracture of the flexor muscles, preventing atrophy of the extensor muscles and strengthening muscle strength, as well as preventing ankylosis (immobility) of the joints.
Concentrate on the joints, then the healing energy of movement will be directed to its intended purpose.
Starting position lying on your back.
1). Diaphragmatic breathing. Hands on your stomach, legs bent, feet on the floor. 1 – Inhale through the nose, inflating the stomach (the chest does not participate in the act of breathing). There is no need to inflate your stomach too much, so as not to overstretch your abdominal muscles. 2 – Exhale through your mouth in a thin stream, pursing your lips into a tube. The abdomen “deflates” and retracts. 6 times.
1). Hands under your head, legs bent at the knee joints. 1 – Straighten your right leg, put it down (exhale). 2 - Slowly raise your right leg up (inhale). 3 – Lower the straightened leg (exhale). 4 – Return to the starting position (inhale). Same with the other leg. 5 – 10 times.
2). Arms along the body, legs straightened. 1 – Extend your right arm and left leg to the sides (inhale). 2 - Return to the starting position (exhale). 3 – Move your left arm and right leg to the sides (inhale). 4 - Return to the starting position (exhale). 5 – 10 times.
3). "Bicycle with one leg." Hands under your head, legs bent, feet on the floor. 1 – Imitate riding a bicycle with your right leg until your muscles fatigue. 2 - Return to starting position. 3 – Same with the other leg. 4 - Return to starting position. Repeat the exercise.
4). "Imitation of walking." Arms along the body, legs straightened. 1 – Raise your right arm, left leg (inhale). 2 - Return to the starting position (exhale). 3 – Raise your left arm, right leg (inhale). 4 - Return to the starting position (exhale). 10 times.
5). "Book". Arms to the sides, legs together. 1 – Raise your right hand, place it on your left (“the book is closed”), exhale. The legs remain in place. 2 - Return to the starting position (inhale). 3 – Left hand - onto the right (exhale). 4 - Return to the starting position (inhale). 5 – 10 times.
6). Arms along the body, legs straightened. 1 – Place your right foot on your left at the ankle joint, press your right foot onto your left, the left leg tries to rise up. Hold the resistance for 7 seconds. 2 - Return to starting position. Rest 14 seconds. At this time, you can either move your feet to the sides, or bring them inward, as if rocking from side to side, leaning on your heels. 3 – The same on the other side. 4 - Return to starting position. Relaxation. 3 times with each leg.
7). Arms under your head, hands in a lock, legs straight. 1 – Connect the right elbow and left knee (exhale). 2 - Return to the starting position (inhale). 3- Connect your left elbow and right knee (exhale). 4 - Return to the starting position (inhale). Until the muscles become tired.
9). Arms along the body, legs straightened. 1 – Raise your right arm, left leg, stretch your hand towards your foot (inhale). 2- Return to the starting position (exhale). 3 – Raise your left arm, right leg, stretch your hand towards your foot. 4 - Return to the starting position (exhale). 5 – 10 times.
10). Arms along the body, legs straightened. 1 - Clench your hands into fists, bend your feet towards you (inhale). 2 - Return to the starting position, relaxation (exhale). 5 – 10 times.
eleven). Hands under your head, legs straight. 1 – Raise your right leg and “draw” circles with your straightened leg clockwise and counterclockwise (4 circles in each direction). 2 - Return to starting position. 3 – Same with the other leg. 4 – Starting position.
12). Diaphragmatic breathing. (See exercise No. 1).
Sitting on the mat.
13).Hands on the belt, legs wide apart. 1 – With your right hand, reach for your left foot, extending the foot towards you and stretching the back surface of your right leg. 2, 3 – still springy movements. 4 - Return to starting position. Do the same with your left hand to your right foot. 5 times.
14). Hands in front of you, head resting on hands. 1 – Raise your right arm forward, left leg back, bend your foot towards you. Stretch the spine. 2 - Return to starting position. 3 – Raise your left arm and right leg, stretch. 4 - Return to starting position. 5 times.
16). "Airplane." Isotonic exercise for posture. Raise your arms to the sides so that your shoulder blades come closer to each other. At the same time, raise your straightened legs tightly pressed to each other. Hold the position for 1 minute without rest. Breathing is voluntary. 1 time.
18). Hands in front of you, head resting on hands, legs straight. 1 – Raise your right leg, cross it over your left, and touch the floor with your foot. 2- Return to the starting position. 3 – Raise your left leg, move it over the right, touch the floor with your left foot. 4 - Return to starting position. 5 – 10 times.
19). "Swim breaststroke." The legs are straightened and pressed tightly against each other, the buttocks are tense, the arms are bent at the elbow joints, and the hands are resting near the shoulder joints. 1 – Stretch your arms forward, head down, exhale. 2 – Arms to the sides, head raised, legs pressed tightly against each other, inhalation begins. 3 – Arms along the body, head raised, continued inhalation. 4 - Arms bent at the elbows, hands near the shoulder joints, head lowered, exhalation begins. 5 – 10 times. During the exercise, pay attention to the elbow joints: strive to straighten your arms equally on both sides.
21). “Boat” is an isotonic exercise for posture. Raise your arms forward, legs tightly closed back, stretch your spine. Hold the position for 1 minute. 1 time. Then perform a relaxing exercise “swaying” the pelvis.
22). "Beach". Hands in front of you, head resting on hands, legs straight. Alternately - counter movement of the legs (flexion and extension of the legs at the knee joints).
Knee-wrist position (can be used if the knee joints are not affected).
23). Lying on your stomach, legs straight, arms resting near the shoulder joints. 1 – Straighten your arms and move to the knee-hand position, inhale. 2 – Stretch your arms forward, sit on your heels, head down, exhale. 3 – Return to the knee-wrist position, inhale. 4 - Return to the starting position, exhale. 5 – 10 times.
24).Raise opposite limbs: 1 - right arm and left leg, straighten the foot towards you, pull back with the heel, stretching the spine. 2 - Return to starting position. 3 – Raise your left arm and right leg, reaching back with your heel. 4 - Return to starting position. 5 – 10 times.
25). Knee-wrist position. 1 – Make a “house” by straightening your legs and leaning on your hands and feet. 2.3 – more springy movements, trying to reach the floor with your heels. 4 - Return to starting position. 5 – 10 times.
26). Lying on your left side. 1- Imitate walking: right arm forward, right leg back. 2 – Change the position of the right limbs: arm – back, leg – forward. Continue until you feel slightly tired. Then repeat the same while lying on your right side.
27). Lying on your left side. 1- Raise your right leg and head up with your ear to your shoulder, inhale. 2 - Return to the starting position, exhale. 5 – 10 times. Do the same while lying on your right side with your left leg.
28). Lying on your left side. Raise your right leg and “draw” circles with your foot clockwise and counterclockwise. Repeat the same while lying on your right side with your left leg.
29). Rest your hands on the back of the chair, legs together. 1 – Place your right foot behind the right front leg of the chair. 2 - Return to starting position. 3 – Same with the left foot. 4 - Return to starting position. 5 – 10 times.
thirty). Hands in a “lock”, palms on the chest. 1 – Turn your palms forward, straightening your arms well. 2 - Return to starting position. 5 – 10 times.
31). Place your right leg on your left, with your hands in a “lock” clasping your right knee, fixing it motionless. Rotate your right foot slowly with full amplitude clockwise and counterclockwise. (To improve the quality of foot rotation, imagine a circle the size of a plate near your foot and move your big toe along the edge of the imaginary plate). Now change the position of your legs and rotate your left foot.
32). Support yourself with your hands behind you, legs together. 1 – Move your right leg to the side. 2 – Place your right leg on top of your left (knee on knee). 3 – Move your right leg to the side again. 4 - Return to starting position. The same on the other side. 5 – 10 times.
33). Hands on your waist, feet together, sit in the middle of the chair seat. Rolling from heel to toe. 1 – Extend your feet towards you, at the same time stretch your head upward, your back straightens with a slight forward movement, inhale. 2 – Bend your feet, rolling onto your toes, exhale. Continue several times until you feel slightly tired.
34). Hold the gymnastic stick in your hands behind your shoulder blades. 1 – Straighten your arms up, simulating lifting a barbell, inhale. 2 – Lower the stick to your knees and lean forward, exhale. 3 – Straighten the stick up again, inhale. 4 - Return to starting position. 5 – 10 times.
35). Grasp the ball (d 15 - 18 cm) with your hands and, without moving your palms, rotate in front of you. If there is no ball, then you can close your hands into a “lock” and rotate your hands.
You can exercise unlimitedly throughout the day (you can divide the set of exercises into parts). Maintain a slow pace, fluidity and quality of movements. Remember that therapeutic exercises for rheumatoid arthritis are carried out in the absence of pain and other signs of inflammation in the joints. If your condition worsens due to bad weather or in the heat, then postpone exercises for sore joints for a while and work out with undamaged joints.
Posture, gait and normal weight are of great importance for the condition of the joints of the legs and spine. Try to lose excess weight to reduce the stress on your joints and spine. It will pay off handsomely.