Elena Mezina

Saved 4/4/17 5:21 PM to Physiotherapy exercises

Remedial gymnastics for knee joints, part 1  See details »

Спасибо! Очень актуально!
 

Liked

Video subtitles:
  • 00:00: Hello dear friends today we together with lana fields show you The exercises for treatment of the knee joints before do our an exercise read below rules for their implementation and contraindications the first exercise prone slowly and smoothly lift a straight leg up for a second delay and above and slow smoothly lowering the leg down to relaxation once again raise foot up for a second
  • 00:30: delay and slowly smoothly we lower it down to relaxing note that exercise is necessary do slowly and do not allow jerky movements all do not rush to us in this exercise the most important task to pump the muscles of the thighs but not to injure the joints therefore the main thing rule we do everything slowly smoothly and when lower the leg
  • 01:00: necessarily on second relax and now go to this exercise do his other foot slowly and smoothly raise the leg up for a second delays the top and slowly smoothly we lower it down to relaxation rule everything works too slowly and smoothly in a hurry do not jerk movements our main task to improve circulation of the legs and while improving circulation joints but not injure them
  • 01:31: because if we will do exercises too quickly then the joint will be injured do the exercise again once again now we lower the leg relax and go to the next Exercise bend the leg in the knee and we do something like that same as in previous exercise only bent leg slowly up and slowly in smooth down to relaxation one more time slowly
  • 02:02: smoothly up and slowly smoothly down before relaxation we relax the muscles hips do not much we omit that is work as before slowly and smoothly pumped gluteus muscles and Thigh muscles lower the leg down to relaxation and repeat again exercise now we lower the leg relax and
  • 02:33: do the same exercise another kick your leg in knee and work raise your leg up smoothly omit it down to relaxation and so do it exercise five times I want again emphasize that this exercise is necessary do slowly and smoothly so that to break the joint then there is if you do exercise too quickly rather body you get additional trauma we lower the leg
  • 03:04: raise it again up again lower the leg down to relaxation and now rest now do the exercise lying on his back alone leg bent one straight leg slowly raise straight leg up on second delay her and slowly smoothly we lower it down to relaxing again raise your leg up and slowly smoothly lower the leg down to
  • 03:36: relaxing do it exercise five times make sure that move slowly and smoothly try not very tense let the rest of the body you only work leg muscles back of the hand try them relax we work only feet down the leg down to relaxation and rest now change legs
  • 04:08: and we do it exercise another foot slowly raise your leg up slowly lower foot down to relaxation slowly up slowly down to relaxing it set of exercise too need to execute 5 times do everything smoothly and not in a hurry slowly up slowly down to relaxation is another
  • 04:38: times slowly up slowly down to relaxation now bend both legs and we work with two legs slowly picking up many belly and slowly lower them down to relaxation note that when we raise many belly we is not tightened them too much we lower our legs between
  • 05:10: relaxing again slowly feet to stomach and slowly down to relaxation also pay your attention that both feet bent at the knees under angle of 90 degrees slowly down slowly the first all do not hurrying when you lower feet down and obligations are relax too do it Exercise 5-6 times slowly up and
  • 05:43: slowly down to relaxing have a rest next exercise perform lying on one side to one side bent and upper straight leg slowly and smoothly lift a straight leg up is not very high for a second delay and slowly smoothly we lower it down to relaxing slowly and smoothly raise your leg up slowly and smoothly
  • 06:14: we lower it down to relaxing again slowly up slowly down to relaxing it exercise too perform 5-6 times and not Hurry and be at this exercises neatly do not do anything sharply because if this exercise perform drastically then you tendon rupture joints slowly up and slowly smoothly down
  • 06:44: before relaxing more times slowly up and down to relaxation turn over to the other side and we do it exercise another foot slowly and smoothly raise straight leg slowly and smoothly omit it down to relaxation
  • 07:14: one more time slowly smoothly up slightly hold on and slowly down to relaxation do not rush to do all very, very much in a hurry remember that if implement these exercises jerk then you rather hurt its composition so smoothly and not hurrying in a measured pace and one more time slowly up and
  • 07:44: slowly down to relaxing next exercise for lazy slowly lean forward on capabilities we cover with our hands toes and just relax, that is do nothing to you do not need to apply no effort is needed just sit in this situation and capabilities I want to relax draw your
  • 08:15: attention that many people can not do this easy x clan fields reach out to fingers then you just use towel that is throw on your feet a loop with a towel if it's up to the feet get that village relaxed nowhere do not drag you give your body silently drop it down an exercise executed somewhere about two to three minutes start to start 30 seconds maximum minutes and gradually time
  • 08:45: increase Again I do not say do not have to drag out attach no you simply sit relax relax and give your case sink down exactly so much on how many can today is tomorrow she sinks down yet a little bit more then another a little bit and so with every day will be slightly add bend over relaxed and nothing do not just this position is rest give your body fall down first time 30 seconds
  • 09:18: then slowly bring the time to minutes well and if you allows well-being you can gradually reach two or three minutes for the first time is sufficient relax lying on the back slowly raise straight leg and pull fingers on yourself now fingers from yourself again slowly on yourself and slowly
  • 09:49: not dropping oneself foot repeat it exercise 6 7 times on yourself and appreciate yourself fingers on yourself maximally how much you only can and the same behold yourself, but still main accent do exactly that movement with your fingers on yourself and again for yourself and omit a lot
  • 10:21: relax now repeat this same exercise kick your leg again pulling your fingers as much as possible and from myself to myself and from yourself the same thing we do and then same exercise 6 7 times behave yourself do everything slowly in the
  • 10:51: we pull our fingers on as much as you can and once again and now omit foot and relax now dear friends you just need rest you lie about 30 seconds minute or two if you still have
  • 11:21: time and strength you are after short rest you can repeat all complex which we just with you passed one more time