Therapeutic Qigong exercises for joints

Chinese gymnastics for joints Qigong is a simple way not only to prevent, but also to treat arthritis and arthrosis. Qigong exercises are a thousand years of experience of Chinese healers, collected in 10 simple exercises. They improve blood circulation in the joints, help restore joint tissue, increase the production of synovial fluid, develop joint flexibility and ligament elasticity.

Qigong gymnastics is known all over the world. It is used for recovery from diseases of the musculoskeletal system, as well as for the prevention and treatment of arthritis, arthrosis, osteochondrosis, etc. Qigong exercises are static, based on isometric tension. In addition to improving the health of joints and ligaments, they help normalize blood pressure, relax, and increase the body’s resistance to viruses.

Joint pain.

Sooner or later, every person experiences joint pain. As a rule, this comes as a complete surprise to him and is perceived as a sign of approaching old age. Joint pain makes life very difficult because it severely limits a person’s movements. And not only. Joint pain indicates that dangerous inflammatory and destructive processes are taking place in the body. At first, this pain only hinders movement. But if proper treatment is not started in time, these pathological processes will lead to irreversible deformities and disability. Perhaps the biggest trouble for us is pain in the joints of the legs and spine. And the leader in joint diseases and injuries, of course, are the knees.

Modern pharmacology offers many different creams and ointments that help relieve pain, but relief will not remove the pain forever. Sooner or later, she will return and make herself known again. Again, you will need to undergo courses of drug treatment, massage, and physiotherapy, but from time to time the pain will return again and again. So is there a way out of this situation? Eat. This is confidently stated by doctors from both the West and the East. This way out is movement. But the movement is competent and feasible. And this movement is called physical therapy. To get the greatest effect, you need to do it regularly. Systematic exercises will strengthen and stretch the ligaments and muscles. And strong and healthy muscles, ligaments, tendons will become a reliable corset for all joints: legs, arms, spine.

Basic exercises

Joint gymnastics is aimed specifically at the spine and joints in the human body. It is worth understanding that qigong will be useless for inflammation and injury. This is not a full-fledged treatment, but a supporting technique. Also for problems with posture leading to the formation of a hump. Exercises will not cause harm in the later stages; on the contrary, they will help relieve pain.

The main components of gymnastics have 18 types. Treatment of the back and joints involves the use of eight of them:

The head tilts down until the chin touches the neck. The arms are extended lengthwise, the legs are tightly adjacent to each other. Smoothly bend forward all the way, hold the position and straighten up.
Raise your arms, keeping them straight at shoulder level. Slowly turn to the right, using only the top, then repeat when turning to the left.
Press your legs together, clasp your hands and extend your arms above your head. Stretch slightly, then make a smooth bend forward - the body should be horizontal to the floor. Hold for 2-3 seconds in this position.
Slowly bend down, keeping your palms open - they should touch the floor.

The starting position is always standing, do not bend your knees - this will achieve the effect faster.

Stand straight, maintaining your posture, then raise your bent legs one at a time. Be sure to reach your knee to your chest or chin. Then slowly straighten your leg, straighten it completely and lower it to the floor.
Straighten your arms in different directions, then straighten your legs so that they reach your palms. Stop if lower back pain occurs.
Close your hands and place them behind your head. Stretch your body upward - the indicator of completion will be a feeling of stretching in the spine. You can hear the crunching of the vertebrae - this is normal.
Place your hands behind your head, then bend in different directions, smoothly rocking on your toes. But the legs should remain straight and together. The tilt lasts for at least 3 seconds.

Gymnastics are effective even when performed at home. The torso and legs are mainly involved, the arms play a supporting role. The exercises are suitable for stretching the spinal muscles.

"Raise of Hand"

The complex also includes special exercises for the hands, performed while standing. They are not included in the joint part of gymnastics, helping with digestive disorders.

You should take a long breath, while smoothly raising your arms to the level of the shoulder girdle. Gradually lower your arms as you exhale, holding them as if holding a large ball in front of you. The left hand is raised above the head. The right hand is lowered in such a way as if a thread is stretched between the hands.

“Use a gym ball first to easily remember the correct hand position.”

"Chest expansion"

Legs not bent too much at the knees, back straight. As you inhale, raise your arms to the sides to shoulder level. When breathing, tense your chest, not your stomach. As you exhale, bring your hands together until your palms touch. The hands return to the starting position and the exercise is repeated.

"Boat"

The legs are bent at the knees and a forward bend is performed. The arms are pulled back in a straightened position, and the knees are straightened. They describe a circle with their feet, without tearing them apart from each other. The hands remain in the same position.

Qigong technique for treating joints and spine.

But it will be much more effective to do oriental health-improving gymnastics Qigong for joints. Why? Yes, because Qigong does not affect individual joints, like Western complexes, but the entire body as a whole. A set of Qigong exercises is not only physical exercise. These are exercises combined with proper breathing, as well as conscious, internally felt performance of the exercise. Such exercises are not aimed at improving the health of a specific joint, but at renewing energy, at improving the movement of energy throughout the body, and this enhances the effect of exercises significantly. With the help of such gymnastics you can not only get rid of pain, but also prevent its recurrence. Regardless of your age, a series of simple and effortless exercises will give your body lightness and your joints strength and reliability, so much so that young people will envy your health.

Qigong gymnastics for joints was invented back in Ancient China, and healers also worked on some exercises, who were famous for the fact that they could put even a hopeless patient on his feet in record time. The whole set of exercises is the basis of many Asian martial arts, since such a simple and effective way to keep your joints in good shape has interested many martial arts creators. Chinese gymnastics Qigong for joints has not lost its effectiveness throughout its existence and is still very popular in China and other eastern countries. With a simple set of exercises you can:

cleanse the joints of accumulated harmful substances that enter there from the liver;
give joints their former mobility and flexibility without stretching;
prevent possible complications such as arthritis or any other disease.

Performing complexes of this health-improving gymnastics does not require any special training; it can be performed at any time and anywhere, the main thing is to allocate a few free minutes. The main rule of this practice is not to be distracted by what is happening around you, to fully concentrate on the movements being performed. and direct the body’s internal energy to problem joints.

Be healthy! And may your joints be healthy!

How gymnastics can help your joints

Joint training is a set of exercises, the characteristic feature of which is the pace: it should be slow and smooth. Depending on the goals pursued by this type of exercise therapy, exercises maintain or develop the amplitude of joint motion. An equally important task of joint gymnastics is maintaining the elasticity of the ligamentous apparatus. It is lost due to diseases and age-related changes.

Joint gymnastics exercises are indicated for arthritis, arthrosis, osteochondrosis, as well as for the prevention of these and other diseases.

Regular use of “joint” exercise therapy has the following advantages:

The absence of weights during movements guarantees that the load on the joints will be such that they can withstand;
“Joint” training is physical rehabilitation for people who have contraindications to aerobic exercise;
In adolescence, posture and chest size improve;
In case of spinal hernia and joint pathology, exercises “stop” degenerative changes;
The quality and quantity of joint fluid improves, which reduces pain and allows joints to maintain range of motion;
Regular use of exercises in the cervical spine improves mental performance;
The systemic flow of blood and lymph improves, therefore, inflammatory processes in the veins are reduced and the first stages of thrombophlebitis “go away.”

Note!
There are no age restrictions for starting training. People begin to perform exercises equally successfully in adolescence and retirement age.

A great bonus after completing your workouts will be a good mood for the whole day.

Types of joint gymnastics

Since ancient times, doctors have developed various methods of strengthening joints. Each technique has its own positive properties, which are aimed at improving the functioning of muscles and tendons. Joint gymnastics, consisting of numerous sets of exercises, allows you to “preserve” all the components of the joint and prevent the development of degenerative changes in its tissues.

Let's consider the specific features of each technique and the features of their implementation.

Norbekov's gymnastics - benefits for joints

Dr. Norbekov believes that the exercise system will be beneficial only when the patient performs it with a positive attitude. His therapeutic exercises are effective for arthrosis and other joint pathologies.

Objectives of Norbekov’s methodological system:

General improvement of the body. Active movements improve the health of the body and spirit, which means they promote recovery.
Control over the weight and capabilities of your body. Elimination of pain syndrome.
Improving the mobility of the spinal column is an important aspect of treatment, since pathological changes occur in tissues that are located close to the spinal cord.
Restoration of the ligamentous and muscular apparatus. Due to the lack of regular load, which is necessary for their proper functioning, they atrophy.

Note!
The main goal of training according to Norbekov is to create a strong and elastic frame of the spinal muscles.

You need to start training by following these recommendations:

Relax all muscles on your body and face;
Feel the inner relaxation until languor appears;
Be positive;
As a warm-up, use self-massage of your ears, during which they are pulled in different directions.

Extend your arms forward. Looking carefully at your hands, slowly and firmly clench your fingers into a fist, then unclench them. Concentrate on every movement of your hands.
Place your hands in front of you. Imagine that your brushes are a fan that needs to be opened. Consistently “open” each finger, spreading them apart.
The movement can be performed in any comfortable position. It is aimed at developing the knee joints. Raise your leg with your knee bent. With sharp, springy movements, pull the sock up and down.
Stand up straight. Slowly lower your head as low as possible, feeling how the vertebrae in the cervical spine “strain.”

How to do joint training correctly

Before you start training, please read these important guidelines:

Despite the “gentle” load, you can start the chosen complex only after consulting a doctor: there are contraindications.
Any exercise begins with a warm-up.
The structure of classes is built “from top to bottom”: first they warm up the neck, then the rest of the body.
They “arrive” at the required load gradually.
It is forbidden to make sudden movements.
Training should be regular.
Exercise only in a good mood and feeling great. During periods of exacerbation, activities should be abandoned.
Each exercise is repeated 10-15 times.

Development of the knee joint

Description of the exercise.

Starting position: legs together, torso tilted forward, hands of both hands on the knees, head raised, gaze directed forward.

1. Bend your knees and rotate your knees clockwise.

2. Return to the starting position.

3. Bend your knees and perform rotational movements with your knees counterclockwise.

4. Return to starting position.

Perform the exercise 8 times.

Key points

When performing the exercise, make sure that the rotation in the knee joints is uniform and smooth, and that the range of motion is maximum. When your knees are pulled back, your legs should be straight and your heels should not come off the floor. Breathing is arbitrary and even.

Purpose and effect

The exercise develops the knee joint - increases the flexibility of the ligaments and increases their strength. A similar effect occurs on the other major joints of the legs . When performing the exercise correctly, you should feel the so-called sense of Qi in your knees and ankle joints.