joints are an important part of our skeletal system, and securing the human body motion are junction points between the bones and allow us a broad ability to flex and mobility, the while helping to distribute the weight transfer and sometimes argue. While we can say that fulfill the same function is not all joints are the same: The ball joints like shoulders and hips, allow us a very broad movement, while the hinge joints like the elbows, we only allow extension and flexion movements. The joints also help minimize the friction between bones, thanks to a cushion, called cartilage, consisting of a smooth and shiny substance that covers the ends of the bones right at the point where they meet.
generally are not aware of the importance of our joints, forcing them to support overweight or adopting bad posture, sports or activities that require too much effort. These attitudes can result in temporary injury like a sprain or inflammation. But not always we are fortunate to be temporary pain, sometimes the lack of attention to the joints we can produce a premature aging or oxidation, which limits us body mobility. The following exercises are a good alternative to keep the joints with their natural qualities.
EXERCISES:
1. Mobilizes the neck
We sat on the floor with your legs bent and your palms firmly supported. Once adopted the position, breath deeply and release the air. We return to inspire slowly while we head back, at the expiration mobilize the head forward, trying to touch your chest with your chin. We exercise as slowly as possible, and we repeat to complete ten breaths.
2. Download
We lay back on the floor with your legs straight. We air and bend one knee, holding her hands to direct it toward your chest, while we release the air. Slacken and release the knee to stretch again. Then perform the movement described above with the other leg, then alternating legs do ten times.
3. Flexible hands
We sat comfortably on the floor with his arms folded and fingers interlaced. Move the wrist turn up and down, trying to reach the largest possible angle of flexion of the wrist joint. We do the exercise ten times slowly and breathing regularly.
4. Loosen the shoulders
We remain seated comfortably on the floor. Air as we slowly climbed one shoulder toward the ear, when swung exhaled relaxing the shoulder. Then perform the exercise described by the other side to then repeat ten times, alternating shoulders and rhythmic breathing.
5.
loosen ankles From the previous position stretch your legs and support the palms on the floor. Flexed doubling their feet as much as possible to the leg, then slacken and stretch your toes forward as if we wanted to touch the ground with your fingers. Do the exercise ten times slowly and without forcing the ankle joint, while breathing regularly.
6. We
speeds hips when standing with legs apart to the width of the hips. Take a deep breath and releasing the air, we got a knee to the waist in a circular motion out to reposition the foot on the ground. Then do the exercise described with the other leg, repeating ten times alternating legs and breathing rhythmically.
GOOD ADVICE ...
• Performing daily activities try to distribute body weight across multiple joints.
• Use joints and stronger muscles to do tasks that require exertion.
• Practice low-impact activities, especially those involving mobility throughout the body, such as swimming, dancing ...
• Avoid staying for long periods in one position.
• Mobilizes joints regularly and perform the exercises several times a day.
• If there is pain in one joint and if it persists go to a specialist.
Did you know ...
• Like muscles, lack of mobility can stunt the joints.
• The human body has over a hundred joints that allow great freedom of movement.
• Osteoarthritis and arthritis are diseases affecting the joints.
• Women are more prone to immobility in the hands and hips, while men on the elbows and shoulders.
• Each joint is designed to perform specific movements.
• Yoga, Tai Chi, Traditional Thai Massage and promote the mobility of joints.
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