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The joints 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 capsule that seals the joint cavities and secretes 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 that will be discussed in this article is more correctly called muscular-articular gymnastics.

A sedentary lifestyle (hypodynamia), a reduction in strength and range of movements due to computerization (hypokinesia) have become integral attributes of life. modern man. Arthritis, arthrosis and osteochondrosis at a young age will not surprise anyone these days. Those suffering from ailments 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 imagine that this is possible.

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

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

What does joint gymnastics give?

Another advantage of muscular-articular gymnastics is that its various parts can be performed anywhere. If you are driving in a traffic jam, you can work out your neck by moving your head in different planes and partially with your shoulders; sitting at your desk in the office, you can stretch your elbows, hands, arms along the entire length and thoracic region, bend sideways and twist backwards.

The body itself often suggests the nature and range of movements. When, after sitting in one position for an hour, you raise your arms up and stretch, you relieve tension from the upper body; sinking into a chair and straightening your legs under the table, you relax your bottom. Sitting for a long time in the same position and monotony of movements are painful for the joints. They are trying to tell us about this by feeling numbness and numbness.

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

Viscosity instantly changes from changes in load and temperature of the environment: 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 shock absorption.

The immobilized joint dries out very quickly. So micro-movements, which people underestimate, fulfill an important mission by making 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 ligaments and break their arms and legs, seemingly out of the blue.

It is impossible to maintain healthy joints without optimal load, because movement is the basis of their health. It is better to devote some time to muscle-joint gymnastics and work on the musculoskeletal system in all directions of mobility. It will pay off in spades.

Athletes must include elements of joint gymnastics in their warm-up. 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 a lift in mood.

Complex of joint gymnastics

Muscular-joint gymnastics is also recommended for people who have suffered injuries and fractures. After completing the main treatment, the doctor selects a set of exercises for returning motor activity damaged organs. Rehabilitation in such cases is much easier and faster.

Pregnant or postpartum women, the elderly, people with thyroid diseases, hypertension, oncology, acute infectious diseases Before performing gymnastics, you should consult a doctor to avoid unwanted consequences.

Some countries, understanding the importance of a healthy lifestyle, 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 joint gymnastics by Dikul, Norbekov, Bubnovsky and others are popular. The cervical region, hip joints, knees, that is, specific areas, are well worked by specialized complexes. Usually in such complexes, trainers first give general strengthening exercises to warm up, and after them they spend more time actively working on 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 you should work more actively in a muscle-articular gymnastics class.

Joint gymnastics exercises

Everyone can choose muscle-joint gymnastics exercises to suit their individual needs by selecting the desired positions from the standard program. You can start the warm-up from the top: in a standing position, first turn your head to the sides, then up and down, in circular movements. These and subsequent gymnastics exercises should be performed at least 10–20 times;

• We stretch our 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 rotate with fully straightened arms back and forth together and alternately. You can swing your arms back and forth with straight arms, just like skiers do. Don’t forget about your hands: rotate them in a circle at the wrist joints, clench and unclench your fists 20 times, move your fingers as if you are scratching something. Pull each finger with your other hand;
• working out the chest and back. While remaining in a standing position, you can make slight turns of the body left and right, bends in the lumbar region back and forth, and circular rotations top part torso. Hands on the belt, push the chest forward, elbows back, try to bring the shoulder blades together, then hide them 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 stretches the entire length of the spine. This position makes it possible to move on to warming up the hip joint. We perform back swings with each leg in turn, straight or bent at the knee. Then we try to move each leg to the side one by one and hold it slightly in weight with the muscles of the abs and thighs parallel to the floor. We pull the toe toward ourselves with force;
• remaining in the cat position, the knees under the hips are strictly in place, and with our palms, placing one in front of the other, we first walk to the left, then slowly to the right, slightly twisting the upper part of the body in these directions;
• You can stretch your knees both standing and sitting, swinging back and forth or making circular movements in the knee joint, supporting your hips from below with your hands. You can also lie on your back and perform swings, circular and wave-like movements, as when swimming;
• let's move on to the feet. While 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 and wiggle your toes freely. Squeeze them as if you want to hold a small object with them, and release them. Pull the foot towards you strongly and then lower it towards the floor, extending the instep to the extreme position, as if you want to touch the floor with your toes. Make circular rotations with your feet around your ankle together and alternately.

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

Yoga and joint gymnastics

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

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

The exercises of the complex can be either an excellent preparation for yogic asanas or practiced independently of them, providing a comprehensive healing effect on the body. They are very similar to the movements of the above muscular-articular gymnastics, however, practitioners 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.

Yoga joint gymnastics

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

It is a little more difficult for practitioners of joint yogi gymnastics to master their attention: the crowded thoughts in the head do not allow concentration, but as you dive into the complex and strictly follow the instructions, the restless mind “slows down.” At this stage, using your imagination, you can start working with images.

So, while tilting the head, we close our eyes and mentally try to see the neck being stretched 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 inner screen. This brings awareness to the exercises.

When practicing joint gymnastics, Sukshma Vyayama yogis often overlook the following points:

• increase the load gradually. If discomfort occurs, reduce it;
• choose a variable pace - from slow to fast, avoiding monotony and haste;
• analyze sensations;
• ensure correct posture and calm breathing (in cases where you are not working with it purposefully);
• do not change the sequence of the complex;
• Perform joint exercises systematically and on an empty stomach.

For experienced practitioners, there is a type of yogic joint gymnastics called Sthula Vyayama, which roughly translated means ‘rough exercises’. Often the same exercise can be performed 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 (accentuated exhalation) and the inclusion of deep squats, bending, running in place, and jumping. Such movements develop muscles, strength, endurance and other similar qualities.

Many have heard about joint gymnastics, but not many put it into practice. To maintain the overall health of the body, as well as perform complex multi-joint exercises, it is necessary to perform a set of exercises for the joints. Over time, the joints wear out, their ossification leads to the inability to perform physical exercise. Therefore, joints need to be given Special attention, along with the abbreviation and .

Why do you need joint exercises?

Joints are the main link of the musculoskeletal system; they serve for flexion and extension of the limbs and torso, especially in sports; their proper functioning affects the results and productivity of each workout. Focusing on the work of the muscles, they remember the joints only when they feel discomfort, pain, immobility of the joints and stiffness of movement.

Over time, intense loads can wear down the joints, causing joint tissue (cartilage) to become deformed and become inflamed. A sedentary lifestyle, on the contrary, leads to ossification and impaired mobility. All these factors affect the health of every person. They can be prevented with the help of joint gymnastics exercises.

Joint gymnastics as a direction in fitness

Joint gymnastics considered one of the safest. The training involves the development of mobility of all joints, positively affecting the condition and functions of the musculoskeletal system.

Exercises from joint gymnastics are aimed at dynamic or static impact on all joints of the body, including the spine, ligaments and small muscles. Thus, by performing gymnastics regularly or at least once a week, joint mobility significantly increases, which prevents various joint deformities, stiffness and deterioration of blood supply.

In general, this direction is suitable for everyone, regardless of age and level of physical activity. Joint exercises are necessary for everyone, including a child who leads a sedentary lifestyle or is in a period of active growth, athletes of all sports, especially those prone to injury, and older people whose joints and ligaments become stiff and subject to degeneration due to age-related changes. risk of dislocations and fractures.

Also, in addition to its healing properties, joint gymnastics increases flexibility for aesthetic purposes, for example, improves the quality of yoga asanas, which is why joint gymnastics is more often practiced in yoga centers.

Despite the fact that the direction is practically harmless, it is necessary to understand that joints are a fragile mechanism that is easily damaged and more difficult to restore, and sometimes the echoes of joint injury accompany a person throughout his life. Therefore, you need to treat your joints with care and never cause acute pain.

If you want to start working in this direction, it is important that the joints are initially healthy or at least recovered from injuries and the like. You should not start training with inflammatory processes and pain in the joints, this will only provoke a worsening of the condition.

At first, perform the exercises at half strength, or better yet, under supervision, who will correctly dose the load. But don’t expect quick results - joints take a long time to develop, so sudden movements and large amplitudes are inappropriate.

Benefits of joint exercises

• Increases mobility of the musculoskeletal system.
• Loosens joints, ligaments, improves blood circulation and general condition.
• Has a beneficial effect on well-being.
• Suitable for any age.
• Prevents the development of joint diseases.
• Restores joint mobility after injuries in remission.

Contraindications

Joint gymnastics is contraindicated during periods of exacerbation of all diseases of the joints, spine, as well as sprains and ruptures of ligaments. It is still not recommended to exercise after injuries or surgeries; you need to fully recover and start training only on the recommendation of your doctor.

A set of joint gymnastics exercises

Gymnastics for leg joints

Exercises for feet

Exercise 1

While standing, rise onto your toes and smoothly roll onto your heels, perform the movement slowly, working through the full amplitude. Do 8-10 repetitions.

Exercise 2

Standing on one leg, hold the other one above the floor. Perform circular movements with your feet in one direction (5-10 circles), then in the opposite direction. Change your leg.

Exercise 3

The next movement is performed while sitting on the buttocks, with the legs straightened as much as possible at the knees. The movement is performed in 4 stages:

1. pull your feet towards you as much as possible, hold for 4 seconds;
2. leave the joints of your feet motionless, bend only your toes as much as possible (pause 4 seconds);
3. Stretch the toe as much as possible (knuckles and toes), hold for 4 seconds.
4. with a tense joint, lift only your toes “towards you”, pause.
5. Repeat the movement cycle 5-10 times.

For knee joints

Exercise 1

While standing, lift and hold the thigh of one leg overhang, make circular movements with your shin, rotating as much as possible in knee joints. One way and the other 5-10 laps. Change your leg.

Exercise 2

While standing, sweep one leg back towards the buttocks, hold the foot with the same hand, pressing the heel as much as possible against the buttock. The knees are pressed together. Switch legs and hold the position for 15-30 seconds on each leg.

For the hip joint

Exercise 1

Rotate your pelvis, starting in a small circle, gradually increasing the range of motion. 5-10 laps in one direction, and in the opposite direction.

Exercise 2

Standing on one leg, lift one hip towards you. Hold your shin with your hands, press your thigh as close to your stomach as possible, and bring your knee toward your chest. Hold for 15-30 seconds, change sides.

1. Sitting on the buttocks, one leg is extended straight in front of you, the second foot is pressed against the inner thigh of the straight leg, with the heel closer to the groin.
2. The knee of the bent leg reaches as far as possible towards the floor; you can gently press with the force of your hand.
3. Hold for 30 seconds, switch sides.

To make it more difficult, you can tilt your body forward along your straight leg.

1. Sitting on your buttocks, bring your feet together as close to your pelvis as possible.
2. Use your palms or elbows to press down on the berm, pulling your knees toward the floor.

Hold for 15-30 seconds.

Gymnastics for hand joints

Exercises for hands

Exercise 1

Extend your arms to your sides. Perform rotation with your hands, fingers in a fist, in one direction 5-10 times, and in the other.

Exercise 2

1. Lift up right hand forward, with your palm facing away from you, and with your left press on the palm of your right hand (fingers pointing down) and pull your hand towards you as much as possible, hold for 10-20 seconds.
2. Unfold the same hand and press on the back of it, pause for 10-20 seconds.
3. Same for the left hand.

For elbow joints

Keep your arms hanging by your sides, hands in fists.
Perform inward rotation only at the elbow joints - 5-10 laps, then in the opposite direction.

For shoulder joints

Exercise 1

Rotate straight arms from the shoulder in a full circle in one direction (5-10 laps), then in the opposite direction.

Exercise 2

1. Raise your right arm straight in front of you, clasp your right elbow with your left hand.
2. Pull your straight right arm as close to you as possible, the movement comes from the shoulder joint, keep the tension for 10-30 seconds

   Conclusion

   Performing high-quality joint gymnastics before strength exercises will help prolong the health of your joints, as well as improve the range of motion in exercises. First you need to warm up your muscles, or for 10 minutes, then begin exercises for the joints. Warming up will not take much time; it can also be done in addition to strength training, but only after warming up.

   Joint gymnastics in video format

Education, sports titles:
Institute of Russia "Pilates", course "Pilates on large equipment: Reformer (reformer), Cadillac (Cadillac), Wunda Cyair, Spaine Corrector", 2012.
Institute of Russia "Pilates", course "Pilates matwork 3. Level - individual work with the client", 2012.
Institute of Russia "Pilates", course "Pilates matwork level 2, Small equipment", 2012.
Institute of Russia "Pilates", course "Pilates matwork 1 (basic level)", 2012.
Completed the mentoring program of Juan Castellano “International Advanced Pilates Program” and completed a general practice of 50 hours (Tenerife, Spain), 2013.
Reached level 2 in the program “Specialist – Health Mentor L.A.F.” (Health Educator L.A.F. Specialist Program) (Tenerife, Spain), 2013
3rd level of qualification, international mentoring program LAF-PILATES, health expert mentor with the right to teach a course, Spain, 2013.
Certificate “Michael King Method, Pilates for Arthritis and Osteoporosis”, 2013
Institute of Somatic Education "Ingla" (ISOI), course "Basic training on Hannah Somatics", intensive Fildenkrais method, international certificate, 2015.
Certificate “Reiki Master Level 2”, 2015
“Balance Taping Therapy and Cross Taping Therapy” from the creator of the original Cross Taping method, Proff. Jung Hoon-Lee. Professor Jang-Hun-Li. B-BALANSE (BB tape), 2018
Training center “BB-Tape”, course “Rehabilitation taping”, 2018
School “My Fitlab”, course “Manual correction in motion”, Markus Rossman (Germany), 2018.
Institute of Traditional Health Systems, course “Yoga Therapy Techniques in Postpartum Recovery,” 2018.
International school Polestar Pilates, course – GATEWAY-STUDIO-2. Studio Pilates (development and planning of personal programs), international certificate, 2019
International school Polestar Pilates, course “GATEWAY-STUDIO-1”. Studio Pilates (work on large equipment), international certificate, 2019
Training center “Practice”, course “Structural integration. Arches of the foot and leg" (under the guidance of the author of the method, Thomas Myers), 2019.
International certificate “Anatomy Trains in Motion” from Art of motion training in movement gmbh Switzerland / Kinesic Inc. USA, 2019
International Institute of Yoga Therapy and Critical Alignment Yoga by Hert Van Leeuwen (Netherlands), Critical Alignment Therapy & Yoga Institute, 2019
Training center "Practice", course "Palpatory Anatomy" (under the guidance of the author of the method, Thomas Myers), 2019.
Training Center "Practice", course "Structural Essentials: Fans of the Hip", led by the author of the method, Thomas Myers, 2019.
Training center "Practice", course "Structural Integration: Abdomen, Chest & Breath (Structural Essentials: Abdomen, Chest & Breath)", led by the author of the method, Thomas Myers, 2019.
Experience:
Coaching experience - 7 years.

District: Pushkinskaya, Myakinino. Departure: Center, West, Big Circle North-West, Krasnogorsk, Barvikha, Arkhangelskoye, Pavlovskaya Sloboda, Istra, Odintsovo, Nikolina Gora.

Plus: kinesio taping (after functional muscle testing of the musculoskeletal system), classes with different levels training – entry level and athletes; program for expectant mothers - preparation for pregnancy; recovery after childbirth; weight loss program, myofascial release, improving controlled breathing skills, consultations, training program support via Skype.

Joint gymnastics: 3500 rub. / 60 min. ( 5000rub/90min;)

Pilates: 4000 rub. / 60 min. ( 5000rub/90min; Restoration of motor activity with a physiotherapeutic approach; alignment on large equipment, somatic Pilates, extreme alignment Pilates, body retraining, preparation for pregnancy, recovery after childbirth)

General physical training: 3500 rub. / 60 min. ( 5000rub/90min;)

Exercise therapy: 3500 rub. / 60 min. ( 5000rub/90min;)

Departure: 5000-7000 rub. / 60 min. ( Departure to the client from 5000 rubles; 6500 rub./90 min. Travel outside the Moscow Ring Road Depends on the distance from 6500-9000 rubles/90 min.)

Distance classes: 2000 rub. / 60 min. ( 2500 rub. / 90 min.)

Many people are familiar with joint problems. 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 get rid of the disease forever, then it will certainly alleviate the condition.

What it is?

reading information

The term “joint gymnastics” means complex exercises aimed at preventing and healing 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 joints.

Important. All movements are performed in a comfortable manner and without weights. Nobody forces you to put too much strain on yourself. As a rule, these are gentle rotational, twisting or pulling movements.

What does joint gymnastics give?

The human body needs regular exercise. Movement is the basis of everything. What does regular exercise for joints give a person:

• With constant exercise, the production of synovial fluid is normalized and its composition improves. Thanks to this, the range of motion increases and pain disappears. We can say that the joints are being developed.
• Simple exercises warm up all the muscles and ligaments; as a result, the whole body becomes more mobile, not just the joints.
• Often simple complexes are used before significant physical activity, since such a warm-up well prepares the body for training, lifting weights, and high-speed efforts.
• Gymnastics for joints is an excellent means of preventing various diseases, especially arthritis and arthrosis.
• There is no deposition of salts in joints that are worked every day.
• Blood circulation and supply of joints with nutrients improves. And good nutrition is the key to their health.
• A pleasant bonus is a good mood and a charge of vivacity and energy, since physical activity stimulates the production of happiness hormones.

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

What complexes exist

Attention! Actually exists great amount sets of strengthening exercises for joints and proprietary techniques. Everyone brings something different. Typically the authors are doctors and athletes.

• Gymnastics of Doctor Bubnovsky, which is aimed at developing the musculoskeletal system. It combines feasible physical exercises with proper breathing. As a result, a muscle corset develops, the body becomes more mobile and flexible.
• Methodology of M. S. Norbekov focuses on the condition and health of the spine.

• Chinese sets of exercises (Tai Chi Qigong) allow you to heal the entire body. They place great emphasis not only on performing various exercises, but also on controlling your internal energy Qi.
• Television projects. Oddly enough, TV can teach not only bad things, there are also channels that broadcast useful programs. You can look for such a program. Performing exercises for joints with an instructor is much easier, especially since the main mistakes are often sorted out. It also helps to organize yourself, since the programs are broadcast on schedule.

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

General rules when performing exercises

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

First, a few general rules:

1. The exercises are performed, so to speak, from top to bottom, that is, the warm-up always starts from the neck.
2. All movements are made smoothly, gradually, without sudden swings.
3. It is advisable to do gymnastics every day. But if it didn’t work out, the person forgot, there’s no need to reproach yourself. Otherwise, a persistent aversion to exercise will form.
4. There is no need to overpower yourself or do anything through pain. After some time, the amplitude will begin to increase on its own; you should not force things.
5. The number of repetitions is from 10 to 15.
6. If you have problems with the spine, you must perform all twisting and rotation very carefully. During the period of exacerbation of the disease, it is better to avoid such exercises.

Set of exercises

Now you can start doing joint exercises at home.

1. Neck warm-up. I. p.: standing, arms hanging freely along the body. Performing head tilts. First back and forth. The shoulders remain in one place. You can literally feel the neck muscles and vertebrae stretching. Then perform movements from side to side. The tendons and muscles stretch well. Rotate your head clockwise, then counterclockwise. Movements are smooth. If you have cervical osteochondrosis, you need to perform the exercise extremely carefully.. During periods of exacerbation, it is better to refrain from this exercise. In conclusion - “copybooks”, that is, they “write out” some words or simply the alphabet with their chin in the air. You can start with your first and last name.
2. Fingers. I. p.: standing, arms extended in front of you. You need to clench and unclench your fists. Then, as it were, give a click to someone invisible with each finger - from the index finger to the little finger and in reverse order.
3. Wrists. I. p.: the same. You need to move each hand up and down. Then - rotation in the wrist joints.
4. 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.
5. Rotation of straight arms in the shoulder joints forward and backward.
6. Back. Exercise "cat". I. p. standing on all fours. The back should be arched up and down, just like a cat does.
7. Small of the back. I. p.: standing, hands on the belt, feet shoulder-width apart. Rotation of the body first to the right, then to the left. At each stage you need to feel how the spine is stretched.
8. Hip joint. I. p.: standing. One leg is raised so that the thigh is perpendicular to the body. Hold onto something with one hand so as not to lose your balance. Rotations of the hip are performed forward and backward. The same is done with the second leg.
9. Knees. I. p. is the same as in the previous exercise. Rotate the shin clockwise and counterclockwise. Repeat with the second leg. Then the feet are placed side by side, parallel to each other, and squatted a little. Palms rest on knees. The two legs are rotated at the knee joints in one direction, then in the other.
10. 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 and straight. Movement in a circle occurs due to the ankle joints. I. p.: standing, feet shoulder-width apart. The foot is placed on the toe and movements are made as if crushing cigarette butts. Then repeat the exercise with the second foot.
11. Toes, feet. I. p.: sitting on a chair. Clenching and unclenching fingers. You can try to walk, as if pulling yourself up with your toes. Imitation of movements in fins by feet. It’s like a wave passes through the leg. Toe rotations. It is unlikely that anyone will be able to rotate each toe separately. Therefore, you will have to do this “manually”, that is, take the foot in one hand, and with the other, twist each finger in different directions. This exercise prevents salt deposition.

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