How to do gymnastics for the shoulder girdle joints?

Special gymnastics for joints, which can be easily performed at home, helps prevent such a development of events:

Rotational movements of the forearms around the elbow joints are performed 8-10 times in one direction and the same number in the other. Then you need to do the same number of rotations of the forearm towards you and away from you;

Starting position: arms extended to the sides. Rotate your straight arms forward and backward 10 times. Stretch one arm up and rotate it several times in each direction, then repeat with the other arm;

And in the same position, turn your body to the left and right 10-12 times;

Clench your fists, rotate them in one direction and the other 8-12 times. Bend and straighten your hand at the wrist 8-12 times. Lock your hands and rotate the upper hand with the lower one;

Clench your fist tightly and release it so that the distance between your fingers is as wide as possible.
These exercises allow you to warm up and work out the joints of the arms and shoulder girdle, and serve as a preventative measure against cervical osteochondrosis.

Complex for knee and hip joints

It is also necessary to perform exercises for the knee and hip joints:

Lie down on the floor, bend your leg and pull your knee to your chest. Hold this position for 1-2 seconds and do 6-8 approaches, then change legs;

Lying on your stomach, bend your legs at the knees alternately, trying to reach your buttocks;
Turn over onto your back, lift your legs up and back one by one, do 10 approaches for each leg;
Lying on your side, lift your straight leg up 10 times, repeat for the other leg;
Lie on your back, bend your knees and lift them. Straighten your legs at the knees one by one;
Repeat the bicycle exercise 10-15 times;
Lying on your back, bend and straighten your feet alternately;

While sitting on the floor, place a rolled up towel under your straight legs. Slowly straighten your leg at the knee and return to the starting position. Repeat for the other leg;

Sit on the floor with your legs straight and your hands behind you. Place a small ball under your knee, bend your leg at the knee joint so as to hold the ball. Hold for 30 seconds, pressing your heel to your buttocks with your hand. Do the same for the other leg;

Stand with your back to the wall and do squats, leaning against the wall. The angle should not be more than 90 degrees, it is advisable to hold the lower position for a few seconds;

Sitting on a chair, smoothly lift your legs one by one 5-10 cm from the floor, simulating walking. Pull your toes towards you;
While sitting on a chair, straighten and bend your legs at the knee one by one. Do not move your leg up, but under you or towards the other leg;

Standing behind the back of a chair and leaning on it, slowly bend your legs one by one at the knee joints, moving your heel back to a right angle. There is no need to move your hip;

From the same position, bend your leg at the knee joint at a right angle and hold this position for 12-15 seconds, then change legs;
Leaning on the back of the chair with your hands, do a half squat. Keep your back straight and your heels on the floor. Return to the starting position and do 12-15 repetitions;

Standing, rest your palms on your kneecaps, make small-amplitude rotational movements clockwise, then counterclockwise. To enhance the effect, simultaneously massage your knees with your palms.
Any exercises for joints must be done with maximum amplitude

Any exercises for joints must be done with maximum amplitude, but at the same time move in the comfort zone, without allowing pain or a feeling of overexertion.

During quarantine, joint exercises should be performed not only as part of a workout, but also in the morning, as a warm-up. Particular attention should be paid to the foot, because it is there that many points are located that are connected to all body systems. If you start the day with such exercises, even without getting out of bed, you can reduce the manifestations of osteochondrosis or prevent it, as well as improve blood flow. Such exercises have a therapeutic effect not only for leg diseases, but also for migraines.