Morning exercises are simple movements that must be performed immediately after you wake up. It is extremely important to adhere to this rule for both young and old people. Moreover, the latter category needs regular exercise even more, because retirement and comorbidities reduce physical activity to a minimum. Do not think that you will now rest for a day or two and the discomfort will recede. It is worth lying on the couch for at least a day, and the next morning it will be even more difficult to get up. Charging for the elderly is the way to a long and happy life without muscle and joint pain.
Ancestral experience
Actually still in Ancient Rome healers knew about the benefits of exercise. But then it was difficult to imagine a living person who would lie or sit for as long as the average pensioner allows himself. Charging for the elderly is the key to activity and vigor, which so many lack.
Often people who regularly perform gymnastics abandon this activity after 40-50 years. And in vain. A person deprives himself of a natural load, and as a result, movements become clumsy, vigor and liveliness disappear. And the main reason is just the lack of exercise. Think of any mechanism that stands still for a while. Will it be easy to get him back to work? A person is an even more complex system.
The role of exercise
Charging for the elderly has such a powerful healing effect that sometimes it can argue even with modern drugs. It is with retirement that gymnastics is of great importance for increasing life expectancy. Systematically performed, carried out according to a special technique, it has a beneficial effect on all internal organs and systems, and also increases working capacity.
General principles for building exercises for the elderly
First of all, you need to consult with a district therapist. He, regularly monitoring the state of your health, can tell you which exercises are not recommended and which of the specialists you need to consult before starting daily workouts.
Charging for the elderly is not hard work and punishment, but an easy and pleasant procedure. The load should start with the smallest and gradually increase, along with the desire of the patient to continue the exercises. There should be no violence against yourself, do exactly as much as you can. If during the performance of this or that exercise you feel pain - this is a signal to stop.
All exercises should be performed in a calm, measured mode. Charging for the elderly is not a Spartan training, here you will not be required to have any records. Correct rhythmic breathing is also very important. The room should be well ventilated, and before classes it is useful to just walk around the room for a few minutes.
Prevention of joint stiffness and osteoporosis
This is the number one problem in retirement age, which is easily solved by morning exercises for the elderly. It is necessary to perform exercises every day, gradually increasing the load. The complex begins with This is the most problematic part of our skeleton, very often headaches are the result of problems in this particular section of the spine.
You can start exercising while lying in bed. To do this, perform several times the flexion and extension of the neck forward and backward. Try to make the movements as comfortable as possible. After that, tilt the neck from one shoulder to the other. You can do three to ten repetitions in each direction. The complex is completed by turning the neck to the right and to the left.
Hand exercises
Charging for older women must necessarily include hand movements. Varicose veins, blood stasis, thrombosis - all these are not at all rare phenomena in retirement age. Of course, no one canceled drug treatment, but against the background of taking drugs, therapeutic exercises work very well.
Now you can sit down and perform First of all, we bend and unbend the phalanges of the fingers. Having worked them out properly, you can proceed to bending the entire brush. After that, circular movements are performed with the hands. First clockwise and then against it. The last exercise of this complex is bending the arms in the elbow joints. The arms are extended to the sides. for older people, it can be a fun pastime, especially if both spouses are interested in it.
and torso
Still sitting on the bed, alternate between squeezing and unclenching your toes. The exercise is very simple, which means that you will not have problems performing repetitions. After that, twist your feet in different directions. Approximately 10-15 times in each direction, but more is possible.
If you are tired, you can get up and walk around the room for a bit, and then continue. Next, you will stretch your feet and pull them up. Perform the exercise while sitting. Now you are waiting for bending the legs in the knee joint and light squats.
Muscle Strengthening Exercises
Even if the load on the heart is completely contraindicated, you can pick up a number of isometric exercises that will not hurt with any diseases. The bottom line is that a person reduces certain muscle and, overcoming resistance, keeps it in this state for several seconds. For each muscle group, you can come up with your own complex. For example, for the small muscles of the hands and fingers there is a well-known exercise, very simple and effective. You just need to attach the fingers of your left hand to your right and evenly put pressure on them. For the muscles of the shoulder girdle, there is an equally familiar warm-up option. Clutch the brushes into the lock and, without opening it, pull your hands in different directions. despite the apparent simplicity and ease, they should be selected individually by the attending physician.
Preventive ventilation
Be sure to finish the morning complex breathing exercises. Despite the fact that we breathe constantly, usually only the upper part of the lungs is ventilated. To use the rest of their area, you need to perform a simple exercise daily. From a sitting position, slowly spread your arms to the sides, hold your breath for a couple of seconds and take a deep breath. Hands at this time lead to the chest.
Now take a deep breath, raise your arms up and hold your breath for a second. Then take a deep exit, pressing the arms folded on the chest to the chest, and pull the legs, bent at the knees, to the stomach.
and thrombosis
Morning exercises for older women must necessarily include such exercises, since it is among the fair sex that the problem of varicose veins is the most relevant. Exercises for the prevention and correction of this disease are quite simple, but at the same time effective.
Lying on your back, lift your legs up and pedal the bike. After the end of the exercise, take a break for a few minutes and perform a movement with your feet that resembles the work of scissors. Daily performance of such gymnastics will significantly improve the quality of your life.
As you know, regular physical exercise- a factor that reduces the risk of developing cardiovascular disease. According to existing regulations, doctors recommend regular exercise. If you haven't been exercising for a long time, it's useful to read general rules. Then classes will bring only benefit and pleasure.
Very useful daily physical activity of moderate intensity lasting at least 30 minutes. You need to force yourself to do the exercises at all costs without any concessions, sometimes overcoming the reluctance to move. This reluctance is associated with a decrease in the mobility of nervous processes in old age, a deterioration in the processes of oxidation and metabolism.
The best time to practice daily hygienic gymnastics is in the morning, immediately after sleep. You should not do gymnastics soon after eating. Between meals and gymnastics, at least 1.5–2 hours should pass. It is also useful to do several exercises in the evening, 1–1.5 hours before going to bed.
Morning gymnastics, in addition to general strengthening of the body, development of mobility and strength, creates a feeling of cheerfulness for the whole day, helps to quickly get involved in labor activity. Morning exercises should be more intense, with the inclusion of a large number of exercises and repetitions of each exercise.
Evening gymnastics creates Better conditions for relaxation, strengthens sleep, especially in people of mental labor. Evening gymnastics is less intense, performed at a more relaxed pace, with fewer repetitions of each exercise. It can be replaced by a walk in the fresh air.
General rules for performing physical exercises in old age
1. You can not reach exhaustion.
2. The program should be pleasant for you. Don't do what makes you uncomfortable.
3. You should not practice earlier than 2 hours after breakfast and 4 hours after dinner.
4. Do not perform intense exercises before bedtime - it is better to do them no later than 2 hours before bedtime.
5. Empty your bowels and bladder before starting classes.
6. It is most useful to exercise in the fresh air.
7. After intense exercise, it is good to take a shower.
8. Eat and drink should be no earlier than 30-40 minutes after class.
9. Do not give up physical training, let it become one of the main priorities in your daily routine.
Walking is highly effective and beneficial, although it is time consuming. It is available to everyone, including the elderly. The walk is a pleasure, it does not require a special suit, it does not cost additional money, it has a healing effect on the whole body.
Walking is a natural and pleasant activity and does not require the creation of any special conditions: a person can walk anywhere, at any time, alone or in a company. For walking to be healthy, it must be aligned with the principles below.
Walking time (in minutes) per week:
1) 1-3rd week - 15-20;
2) 4-6th week - 20-30;
Distance doesn't really matter, what matters is the length of the walk.
Walk at a pace that suits you. During the first weeks, you should not rush forward.
Walk at a constant and comfortable pace. 100 steps per minute is usually considered a comfortable pace, 120 steps per minute is a fast pace, 140 is a very fast pace. Try to choose a route that way to avoid intersections and busy streets.
Silence contributes good mood. At first, a route without ups and downs is preferable. While walking, you should experience a little effort. If you feel a significant heaviness, a fast and strong pulse, sweat a lot and are tired, it means that you were walking too fast.
signs correct walking - this is light sweat, accelerated breathing (but not shortness of breath), slight fatigue, pulse slightly faster than usual, cheerful state of health.
Limit yourself to a light drink (such as a glass of water) before walking, even if you are hungry. Walking reduces the feeling of hunger. Do not start walking earlier than 2 hours after eating.
In no case should you continue walking after a stop caused by dizziness, headache, shortness of breath, pain in the lumbar region, etc. Take a long break and then slowly return home. Go slower next time. Remember that walking should be non-stop.
Daily exercise is essential for the elderly. It should firmly enter into everyday life, become an integral part of the whole way of life.
It is very important to choose the right exercises for daily gymnastics. These exercises should be simple and accessible to the forces of the practitioner and at the same time sufficiently influence the strengthening of the activity of various organs. For the elderly, it is also very important that the exercises contribute to the development of correct posture, maintaining the flexibility and mobility of the spine, which weaken with age.
When exercising, do not forget about proper breathing. In old age, in connection with a decrease in oxidative processes, the setting of breathing becomes especially important. The breath should be full, calm, mainly through the nose. Exhalation is slightly stronger and longer than inhalation. Avoid rapid short breathing, straining and holding your breath.
A set of exercises for the elderly
Do exercises daily. Do the exercises carefully, repeating each movement 5-10 times, do not hold your breath. Repeat the set of exercises 2-3 times a day.
To exercise in a prone position, you need to lie on your back in a comfortable position and put a pillow under your head. Do your exercises carefully. Try to maintain a natural breathing rhythm during exercise. Take breaks if necessary. Remember that daily gymnastics will achieve the best result.
1. Raise your straight leg up, then slowly lower it down. Do the same exercise with the other leg.
2. Rotate your knees bent to the left and right. Do the exercise slowly.
3. Rotate and lift your upper body alternately to the left and right.
4. Take one arm back and behind your head, then slowly return to the starting position. Do the same exercise with the other hand.
6. Raise the pelvis up, then slowly lower it.
7. Rotate your feet like a bicycle, at the right speed. Bend and unbend at the same time the legs at the ankles. Don't forget to pause.
8. Focus on the condition of the muscles of the hips and back. Raise your upper body by bending at the waist.
9. Lying on your side, lift your straight leg up. Do the same exercise with the other leg.
10. In a sitting position, transfer body weight from one buttock to another. Use a support if necessary.
11. Breathe evenly. While inhaling, try to straighten up.
For implementation sitting exercises , sit on a chair in a comfortable position, keep your back straight. Rest your feet on the floor. Do your exercises carefully. Don't hold your breath. Repeat each exercise several times. Do gymnastics daily.
1. Cheerfully "march" with your feet, moving your hands to the beat.
2. Swing in a chair in a waltz rhythm to the right and left, transferring weight from one buttock to another.
3. Raise your shoulders up and then down.
4. Raise your feet in turn on your toes and heels.
5. Touch the elbow of the right hand to the left knee, then the elbow of the left hand to the right knee.
6. Fold your hands on your stomach without pressing on it. Inflate the stomach, then pull it in, working the muscles. Repeat the exercise several times.
7. Lean on the back of a chair, take one leg back. Raise your leg without bending it at the knee.
8. Make a circular motion with each hand in turn from the forehead to the back of the head.
9. Stretch one leg forward, bending at the ankle, hold for a short while. Do the same exercise with the other leg.
10. Take a deep breath and straighten your back. Lean forward as you exhale. Repeat the exercise 2 times. Then straighten up.
11. In the morning and evening in bed: lying on your back, bend your knees and alternately raise and lower them.
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In old age, you need to carefully monitor your health. Retirees need to take care of their teeth as well. The very first thing is to follow the rules of oral hygiene. It has its own wisdom and nuances. For example, brush your teeth twice a day: in the morning and in the evening. In this case, the duration of the procedure should be at least three minutes. Not all places can be cleaned with a toothbrush, and then floss or mouthwash should be included in the procedure. The same brush for brushing your teeth is not an option. Periodically, it is necessary to change this care attribute, about once every three months. In operation, it is better to use a brush with a small head, as it is more convenient than with a massive one.
Save your teeth up recent years life is the desire of many, but not everyone can do it. Losses in the row can begin at an early age, and in order to minimize them and preserve natural teeth as much as possible, it is worth taking immediate measures. After all, oral health is not only about the beauty of a smile. Correct bite guarantees good nutrition and correct work gastrointestinal tract. If you have serious gaps in the dentition, then dentures will help to correct the situation. Constructions newest generation restore chewing function and visual appeal. It is only necessary to choose the right prostheses.
The book of the candidate of medical sciences Olga Myasnikova, the mother of the famous doctor Alexander Myasnikov, is liked by older readers with revelations from the personal life of the author and practical advice. Today - recommendations for physical activity from an 88-year-old female doctor.
Movement is life. So, in order to be constantly alive, you must constantly move. When we are talking about moving, traditional physical exercises usually come to mind. But this is not at all necessary! The fact is that for our body it does not matter at all whether its movements are physical exercises or not.
For example, it is better to go somewhere on foot rather than by public transport. Or walking up the stairs instead of taking the elevator. Or just go for walks. Or more often engage in any physical activity, but at least just clean the apartment more often. Therefore, I still wash the floors with my hands and wash them by hand, and not in a typewriter. If I need to climb up, I put two stools and climb. Cereals, cans, bottles - everything I need, I get it myself, without resorting to anyone's help.
It is very useful to walk - at any age and for any distance. But you need to walk at least an hour a day. I still walk two hours a day. I take a bag on wheels and go on a trip around the area - I’ll go to the store, then to the pharmacy, then to the post office, then I just go. By the way, I go both in winter and in summer. In any weather!
Why is walking so important? When walking, a good load is given to the muscles, which activate the work of all organs and systems of the body. When moving, the body temperature begins to rise, which improves blood flow and blood supply to all organs, metabolic processes go better, and defenses - immunity increase. Thus, thanks to the movement, an increase in vitality occurs.
In addition, there is an improvement in gas exchange in the lungs and tissues, so the body is filled with energy, which improves the overall well-being of a person. Due to the involvement of many muscles when walking, stress and tension are relieved, which is localized in such parts of the body as the neck, back, lower back and other parts of the spine. Therefore, after you walk, you will have a feeling of lightness and relaxation. Walking, like any movement, has a variety of positive effects:
- strengthens the cardiovascular system and prevents atherosclerosis: due to walking movements, blood circulation of important vital centers improves, energy increases, which strengthens blood vessels, and also trains the heart, since the heart is, in essence, the same muscle;
- relieves chronic fatigue syndrome: when walking, emotional tension is relieved, and due to increased circulation of pure and fresh air in the lungs, the respiratory, nervous system and brain in particular are healed;
- improves intestinal motility and activates digestion: there are so-called active points on the foot (projections internal organs), which, when walking, are involved and involve the digestive organs in the work. In addition, due to muscle contractions there are efforts that do not allow bile to stagnate in gallbladder, and digested food moves more actively through the intestines, all this helps well in the fight against constipation.
Gymnastics: 2 sets of exercises
When they ask me if it is possible for older people to walk a lot, do exercises, I answer: “Yes!”. Wake up in the morning - stretch! Stretch your legs, point your socks at you and hold your legs in this tension for several seconds. Then stretch your toes forward and hold the movement again.
Raise your legs and arms in turn. Then it is very useful to make a bridge in the bed. Emphasis on the feet and hands, lift the body as high as possible. Get up and hold for a few seconds. If you suddenly fall - do not worry! You will fall into your own bed!
Today, studies are constantly being conducted, the results of which prove that moderate gymnastics in old age not only has a beneficial effect on physical health, but also supports memory, maintains a clear mind and, in the end, allows a person to feel part of society at any age.
Even people after serious illnesses, such as, for example, need light physical activity. The fact is that a disorder of cerebral circulation leads to the formation of a pathological focus in the brain. The core of the focus is made up of dead nerve cells, and the cells near it are in a state of reduced activity or full braking. Timely therapeutic measures taken can restore their activity. Therefore, the patient must begin to engage in therapeutic exercises. Physical training stimulates the ability of nerve cells to “relearn” and, to a certain extent, take on the duties of the dead, to compensate for their inaction.
I bring to your attention a set of exercises that will help you feel fresh and young. But the main thing to remember is that the exercises should be done with pleasure. And if you don’t have the strength, you’re unwell, then you shouldn’t do it on that day.
When exercising, do not rush, breathe evenly. Rest between exercises. If you are tired, sit down or even lie down. But not for long!
Try to do the exercises in the morning, in a well-ventilated area and, of course, on an empty stomach.
A set of exercises for everyone
- We stretch the neck: we lower our head forward, rotate our neck to the right and left like a pendulum.
- We make head turns to the left shoulder and to the right. Then we stretch to the left shoulder and to the right.
- We do head rotations, 4 times in each direction.
- We put our hands on our shoulders and do circular rotations forward and backward 6 times in each direction.
- The arms are extended to the sides. We bend our elbows and perform rotations. 6 times in each direction.
- Inhale, spread your arms and as you exhale, lean forward. Then we return to the starting position, bend in the back with the spread of the arms.
- Semi-squats, or plie. Heels together, socks apart, hands on the belt. We do semi-squats, we spread our knees to the sides.
- We do full squats with circular rotations of the arms.
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- We sit on the mat, spread our legs as wide as possible. They inhaled, spread their arms, stretched to the right leg, then to the left leg and in the middle of the legs.
- The legs were brought together, inhaled, parted the arms and reached for both legs.
- One leg was straightened, the other was bent at the knee. Inhale, spread your arms and reach for a straight leg. We do the exercise on both legs.
- We sit on the floor, knees bent, lowered to the right, head stretches to the left. We repeat on the other side.
- We sit on the floor, knees bent. We raise the left leg up, at the same time we tear off the thigh. Without lowering the leg down, pull it to the right, then up again and lower it. We repeat the same with the right leg.
The most important thing in physical training is the gradual increase in load. That is, do not overdo it. But don't be afraid! Many begin to panic: what if I make myself worse? What are you! Movement prolongs life, not shortens it! Therefore, gymnastics can be done by absolutely everyone! At any age and with any disease.
Morning awakening is a gradual transition from sleep to active life. Thus, all organs and organ systems must “wake up” and switch to a new mode of operation. For young people, this process may take only a few minutes, but the older you get, the more time you need to recover. For older people, this transition takes up to an hour and a half. At the same time, such a slowdown of all functions is not very good for the body, and the reduction in the process of “waking up” plays a very important role.
Scientists have found that the long-term adjustment of the main systems of the body, which occurs during the transition from sleep to wakefulness, has a negative effect on a person. At the same time, it is known that you can increase the speed of awakening by activating nervous system by supplying impulses from the muscles to it. Such signals will help start the work of the cardiovascular and respiratory systems. If you include various muscle groups at the same time, then the awakening mechanism will accelerate even more.
It is for these purposes that daily morning health-improving therapeutic exercises for the elderly are used. This is a kind of exercise in order to quickly activate all the processes occurring in the body. With the help of a simple set of exercises, you can strengthen the joints and ligaments, compensate for the lack of movements, remove posture disorders and increase motor abilities. chest and spine. Thus, there are improvements in the connective and bone tissue, which is manifested by an increase in overall strength and muscle tone.
Elderly people must definitely perform morning exercises in order to keep the whole body in good shape. It is worth remembering:
Do not get out of bed abruptly in the morning, stretch well and without sudden movements, slowly;
Drink a glass of warm water - this will start the bowels and help get rid of toxins
Morning exercises should be carried out in a ventilated room;
You should wear comfortable clothing appropriate for the temperature;
Observe the correct measured breathing during gymnastics;
The load should not cause fatigue, but cheerfulness and good mood;
Upon completion of the exercises, it is best to move on to water procedures.
In old age, during gymnastics, it is important to activate all muscle groups. Here is an approximate set of exercises:
1. Sit on a chair. Move your eyes up, down, left, right. After that, make rotational movements with them. In turn, repeat both versions of the exercise with lowered and raised eyelids. Do not hurry. At the end of the repetitions, stroke your closed eyes with light circular movements of your fingers. Blink.
2. In the same position, turn your head in different directions, repeating 5-6 times. It is best to fix your gaze on a certain point in front of you.
3. Also sitting on a chair, do several repetitions of strong clamping and unclenching of the eyelids. Do not rush, repeat ten times.
4. Standing, place your feet shoulder-width apart, arms freely lowered. Stretch your leg back, put it on your toe, at this time raise your hands up, inhale and bend stretching. Exhale as you return to the starting position. Repeat with the other leg. The total number of repetitions is 4-6 times.
5. With legs wide apart, place your hands in front of your chest. On inspiration - a sharp turn of the body to the side, arms rise up. On the exhale - the starting position. Inhale - tilt back, arms to the sides. Exhale - starting position. Repeat by changing the position of the hands. The total number of repetitions is 4-6.
6. Heels together, socks apart, hands on the belt. Inhale - rise on your toes, exhale - sit down, stretching your right hand forward, and your left hand back. Return to starting position and repeat, changing hands. Slowly, repeat 4-6 times.
7. Standing, spread your legs shoulder-width apart. On an inhalation, lean to the left, one hand up, the other down. On the exhale - the starting position. Repeat, tilting to the right. The total number of repetitions is 4-6 times.
8. Standing, spread your legs shoulder-width apart, place your hands on your belt. On the inhale - swing the leg to the side, on the exhale - the starting position. Repeat with the other leg. From the beginning - 4-6 times.
9. Take an emphasis on your knees. Inhale - straighten your right leg back, exhale - the starting position. Repeat on the other leg. At the same time, do not bend your arms, but try to stretch your leg completely. It is imperative to control breathing.
10. Lying on your back, spread your arms and legs to the sides. As you exhale, bring your left hand forward, and, turning to the right, clap it on the palm of your left. On an inhale, return to the starting position. Repeat the same with the other hand.
11. Standing, spread your legs shoulder-width apart, arms freely lowered. On an inhale, swing your leg back, arms to the sides. On the exhale - the starting position. Repeat with the other leg.
12. Standing, arms raised to the shoulders. On the inhale - spread your arms to the sides and bend well. As you exhale, slowly return to the starting position.
13. Standing, spread your legs shoulder-width apart. Walk in place, lifting your hips high. Don't rush, control your breathing.
Since this gymnastics is health-improving, the speed of its implementation is free. Movements should be performed without tension and smoothly. The approximate set of exercises can be adjusted independently. It is important that classes bring you pleasure and give you energy for the whole day.
Physical activity in old age is very important: only by moving you can stay in good shape. We are not talking about high physical activity, but walking and specially designed articular gymnastics for the elderly at a calm pace should be in the arsenal of every person who has stepped over his sixtieth birthday, but has not put an end to his life.
About the benefits of walking
Walking refers to moderate activity that does not cause discomfort or pain. If possible, it is worth replacing short-distance public transport with walking at a measured pace.
Age should not be a reason for refusing to walk, go shopping, visit public places, meet friends.
Walking has a comprehensive effect on the body:
- activates the work of the muscular and ligamentous apparatus;
- increases blood circulation and blood supply to organs and systems;
- metabolism is accelerated, decay products are more efficiently excreted;
- immunity increases;
- gas exchange increases, tissues are supplied with oxygen, energy processes are launched;
- efficiency, vitality, mood increase, well-being improves.
Walking involves many muscle groups, relieves spasms and excessive tension, which has a positive effect on the health and condition of the musculoskeletal system.
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The result of systematic moderate physical activity will be:
- healing and strengthening of the heart and blood vessels. Walking makes the blood move faster, lowers cholesterol and the risk of atherosclerosis;
- improvement of well-being, nervous and mental tension disappears, chronic fatigue;
- activation of acupuncture points on the feet, and, as a result, improvement of the processes of digestion and bile secretion, facilitation of defecation and cleansing of the body.
Gymnastics for the elderly
Complex number 1 - warm-up
The exercises of the complex are recommended for warming up, they can be performed both after waking up and during the day. No need to overstrain, everyone is free to choose the intensity physical activity. It should bring pleasure and a little fatigue, not pain and discomfort.
Gymnastics allows you to stimulate not only physical, but also mental health, maintain thought processes, memory at the usual level.
- Sit on a bed or chair, stretch your legs. Pull the toes towards you, hold them in this position for 5-10 seconds, then relax. Pull the toes away from you, similarly linger, relax the feet.
- Raise the right and left hands alternately above the head (10 times); then, raise the legs above the floor (to the possible height), alternately, 10 times.
- "Bridge" - emphasis on the palms and feet, bend the body, linger for a few seconds. Exercise is recommended to be done on the bed, so as not to hurt yourself in case of a fall.
Breathing during exercise should be even, deep.
Complex No. 2 - main
- To stretch the muscles of the neck, you need to lower your head and rotate it from side to side. Muscles should not be tense, breathing should be even.
- Keep your head straight, bend to your shoulders, trying to reach your shoulder with your cheek as much as possible.
- Head rotation clockwise and counterclockwise (4 times each).
- Starting position - hands on the shoulders, elbows bent. Circular rotations of the elbows forward and backward.
- Bend your arms at the elbows (palms pointing up), rotational movements of the arms back and forth.
- Tilts forward - backward, performed on inspiration, at the moment of tilting the arms are spread apart. Performing back bends, you need to bend your back as much as possible.
- Starting position - heels together, toes - to the sides, hands - at the waist. Perform shallow squats (half squats) for 4 counts. Knees during the exercise are bred to the sides.
- Perform deep squats while simultaneously making rotational movements with your hands.
Exercises for women
- Starting position - sitting, legs apart. While inhaling, tilt to the right leg, trying to reach the foot, then take the starting position and repeat the tilt to the other leg.
- Starting position - legs together, stretched forward. While inhaling, stretch your fingertips to your toes, then take the starting position and repeat again.
- Starting position: the right leg is straight, extended forward, the left leg is bent, the fingers are pressed into the thigh of the right leg. While inhaling, stretch to the toes of the right foot, exhale, change the position of the legs, repeat.
- Starting position - sitting, knees bent. While inhaling, try to put your bent knees on the floor, tilting them to the right, tilt your head to the left at the same time (and vice versa).
- Starting position - sitting, knees bent. Stretch the right leg up, then tilt, trying not to bend, to the left, again - up and lower. Repeat with the left leg.
Healthy knees: exercises from Tatyana Lisitskaya
We offer you a mini-workout to stabilize the knee joint and strengthen the muscles that surround it. It will help get rid of knee pain, avoid injuries or rehabilitate after them.
The knees are one of the most fragile parts of our body. If you're experiencing pain in your knee joints, such as when you're climbing stairs, it's time to strengthen your knees with exercise.
Half toe raises
Place your feet slightly wider than your pelvis, bend your knees slightly, place your palms on your hips, slightly tilt your body forward. At a slow pace, stand on your toes and then lower your heels.
Control the position of the knees: they should be exactly above the feet. Perform 2-3 sets of 8-10 reps.
Lunges to the side
Stand up straight, place your palms on your hips. Bending your knees, lunge to the right. Then, without straightening your knees, lunge to the left and transfer your body weight to your left leg. Make sure that the knee of the supporting leg is kept exactly above the foot.
Perform 2-3 series 4-6 times in each direction.
Stretching the quadriceps and anterior thigh
Bend the leg back, lifting the heel to the buttocks, grab the foot with your hand. Try to keep your knees together.
Feel the stretch in the front of your thigh muscles. Concentrate on the ankle of the skating leg for better balance.
If you find it difficult to balance, hold on to the back of a chair. Hold the pose for 8-10 seconds, then switch legs. Do 2-3 sets.
Bend your leg forward, bringing your knee up to your chest, and grab your shin with your hands. Make sure that the hip joints are in line, keep the torso straight. Hold the pose for 8-10 seconds, then switch legs. Do 2-3 sets.
"Martin"
Stand up straight and raise your hand up. bending in hip joints, lean forward to parallel with the floor and lift your leg back also to parallel with the floor. Look down, try to keep the body, arm and leg in line.
Concentrate on the ankle of the skating leg for better balance. You can hold on to the back of the chair, releasing the support from time to time. Hold the pose for as long as you can. Then pause for a minute and repeat with the other leg.
If you are confidently standing in the “swallow”, perform the “swallow” in a semi-squat: slightly bend the knee of the supporting leg.
Leg raise with dumbbell
You will need a chair, a dumbbell (or a water bottle), and a belt. Fasten one end of the belt to the dumbbell, and the other, after 20-30 cm, to the ankle.
Place a chair next to the mat, lie on your back, raise your legs and put your shins on the seat, throwing a dumbbell over it.
As you exhale, straighten your leg with a dumbbell in the knee joint, while inhaling, bend again, but do not touch the chair. Repeat at a slow pace 8-10 times on each leg.
This mini-workout takes no more than 15 minutes. Do it three to four times a week. I wish you success!
Preventive gymnastics
One of the options for preventive gymnastics is presented in the video, if you wish, you can choose the appropriate exercises and form your own complex:
The pace of exercises and their intensity are selected individually, depending on the physical condition. Both should be increased gradually, reduce the load in case of fatigue or poor health, but, if possible, exercise regularly.
Surely, many understand that sitting idle, the problem will not be eliminated, but only like a snowball, it acquires volumes. What is collateral good health? Physical activity!
I came across a wonderful course by an experienced specialist who helps to eliminate the problem with the joints. 
I really want each of you to clearly realize that you don’t need to write everything off for age and so on! Don't you want to extend your life and improve your health so that you can spend more time with loved ones and do what you love?
If you are suffering from joint pain, then you must understand that the pain will not go away on its own. And good gymnastics is a great medicine.
BUT! It is also important to understand that not all exercises will be beneficial, many of them may not only not help, but in most cases harm and exacerbate the problem.
Therefore, the right approach and the choice of a competent and professional specialist are important here.
Do not try to get rid of the problem by inaction and swallowing a handful of pills. It will only aggravate your health. Prove to everyone that age is not a sentence of time!
