Every day more and more people prefer a sedentary lifestyle: working at an office desk is replaced by sitting at a computer at home. And this does not have the best effect on the condition of the musculoskeletal system.
The lack of sufficient physical activity provokes a decrease in joint mobility, which subsequently causes various diseases. These diseases can be divided into arthrosis (degenerative changes) and arthritis (inflammatory processes).
Types of musculoskeletal diseases
The most frequently diagnosed pathologies of the musculoskeletal system have recently become osteochondrosis, osteoarthritis, rheumatoid arthritis, gout and ankylosing spondylitis. Let's look at each disease in more detail.
Among all diseases of the musculoskeletal system, intervertebral osteochondrosis is most often diagnosed (most patients are men aged 40-60 years).
During its development, intervertebral discs undergo degenerative changes. This leads to deformation of the vertebrae, and then to their convergence. Over time, bone tissue grows at the edges of the vertebrae (this process is called osteophyte). Such areas of the spine are very vulnerable, especially under constant load and tension.
The main symptom of osteochondrosis can be unilateral, bilateral or central pain.
It intensifies when lifting weights, during various strength exercises, or when moving. Painful areas can be identified even by touch. Sometimes, with this disease, radicular syndrome may occur - sharp pain along the entire spinal nerve (the root of the spinal nerve in this case is pinched by the approaching vertebrae).
At the very beginning of the disease, osteochondrosis can be cured using conservative methods. To eliminate pain, it is necessary to ensure immobility of the part of the spine that is affected by osteochondrosis.
In this case, immobilization will have a more significant effect. If osteochondrosis is sufficiently advanced, then surgery may be necessary to remove bone fragments from the joint.
The development of this disease, which is more common in women aged 40-60 years, progresses quite slowly, becoming chronic. In this case, hyaline cartilage is subject to degenerative changes. The aging of articular cartilage, which is unable to withstand sufficiently strong loads, leads to the development of osteoarthritis. It can be called:
In women, this disease can make itself felt during menopause. The pain associated with osteoarthritis is less, but the joints are deformed much more severely. As a rule, osteoarthritis first affects the hip and knee joints. With significant stress on them, pain may begin to be felt, intensifying in the evening.
This disease has several stages:
- Slight swelling of the joint, which becomes painful and hot, although its appearance does not change much. In this case, the symptoms of the disease become more pronounced towards the end of the day.
- Joint deformity.
- Limitation of joint mobility.
This disease, which is inflammatory in nature, affects the joints. In this case, the patient’s feet and small joints of the hands are the first to suffer erosion and destruction. Arthritis can then affect larger joints.
Rheumatoid arthritis is accompanied by constant aching pain in the joints, which the patient feels most strongly during movement. The joints affected by this disease not only swell, but also become less mobile. More often, the development of arthritis is indicated by a feeling of stiffness that occurs in the morning in all joints, both healthy and affected. Stiffness usually disappears after exercise.
The disease not only constantly progresses, but is also characterized by seasonal exacerbations. Such periods are accompanied by increased temperature, increased inflammation and further damage to new joints.
If rheumatoid arthritis is not treated, the muscles adjacent to the affected joints may subsequently atrophy. Also, the joints will become noticeably deformed, and their mobility will be significantly limited. This can lead to various injuries, such as sprains.
With this disease, most often found in men, the spinal column is affected. Pain in this case occurs due to inflammatory processes in the intervertebral joints and spinal ligaments.
In this case, pain can be felt both in the entire spine and in individual (affected) parts of it. A feeling of pain or stiffness in the spine can occur both after a long rest and during changes in meteorological conditions.
The lack of appropriate treatment leads to spinal deformation, changes in posture, and the appearance of a “disc-shaped” back. In the worst case, complete immobility of the spine occurs.
This type of musculoskeletal disease, most often found in men over 40 years of age, is caused by a metabolic disorder that affects the joints. This provokes a violation of uric acid metabolism, which leads to the accumulation of monosodium urate microcrystals in the joint cavity.
Gout is accompanied by attacks of pain (usually occurring at night), which can be caused by:
- severe stress;
- alcohol abuse;
- excessive consumption of protein foods;
- the injury received.
The first stage of the disease is acute arthritis of the first metatarsophalangeal joint. In this case, an increase in temperature and swelling of the reddened joint can occur quite quickly - within a few hours.
This condition lasts, if it is not treated (and this is done by taking anti-inflammatory non-steroidal drugs prescribed by a doctor), it can last for hours or days.
In the future, the progressive disease can affect other joints, the spine, and then the tendons, deforming the joints.
Therapy of musculoskeletal diseases
Diseases of the musculoskeletal system can be treated in several ways:
The choice of a specific treatment method depends on what kind of pathology is observed in the patient and how advanced the disease is. In this case, it is imperative to conduct a full examination of the patient, after reviewing the results of which the attending physician will be able to recommend the best option.
Conservative treatment methods are suitable for treating any of the above diseases. Depending on the drugs used, they can be:
- Etiotropic. In this case, the cause of the disease is affected (with the help of an antibiotic, the infection causing arthritis is eliminated, and steroid hormones affect autoimmune reactions).
- Symptomatic. Symptomatic treatment methods eliminate the symptoms of the disease: they can relieve inflammation, relieve pain, and slow down the progressive disease.
Medicines used in the treatment of diseases of the musculoskeletal system can be in the form of tablets and powders, or in the form of medicinal solutions injected into the joint cavity.
If the disease is sufficiently advanced or conservative methods do not produce the desired results, then treatment is carried out using surgery.
To eliminate painful symptoms and make life easier for the patient, surgery is performed.
This can be done:
- Arthroplasty. Restores motor function;
- Arthrodesis. Fixes a limb in a certain position;
- Surgical joint replacement on his artificial prosthesis.
In the treatment of various pathologies of the musculoskeletal system, folk remedies are sometimes used. Their use is justified by the fact that there are practically no side effects from natural herbal remedies. At the same time, they can relieve pain and perform antiseptic, antibacterial and anti-inflammatory functions. They are also credited with a general strengthening effect.
To obtain a positive effect from treatment with folk remedies, not individual medicinal herbs are used, but herbal mixtures, which can include up to a dozen different plants.
Physiotherapy for musculoskeletal pathologies
Physiotherapy, as a rule, is not the main method of treating diseases of the musculoskeletal system, but only complements it. Thanks to them, metabolism and microcirculation in tissues are improved, and reparative processes are stimulated. They can also have an analgesic effect, relieve muscle tension, and increase muscle tone.
The most commonly used physiotherapy methods are:
Restoration and strengthening of the musculoskeletal system at the Evexia rehabilitation center
Since treatment of the musculoskeletal system is a rather lengthy process, it is imperative to consolidate its positive results in recovery centers, specialized clinics, and rehabilitation centers. One of such institutions is the Evexia rehabilitation center, which provides rehabilitation for diseases and injuries of the musculoskeletal system.
Treatment and restoration of the functionality of the spine, various joints and muscles in this clinic is carried out using:
In this case, the patient’s treatment can be carried out both inpatiently (that is, the patient receives services and lives in the center) and outpatiently (the patient comes to receive the necessary procedures, and the rest of the time can live, for example, in a hotel).
Isokinetic therapy is considered a particularly effective method of restoring patients with musculoskeletal disorders.
This is a therapeutic method of influencing the human musculoskeletal system, during which advanced technologies in the field of biomechanics and computer devices are used. Therapy with the isokinetic method allows not only to provide high-quality treatment, but also to identify disorders in the functioning of the patient’s muscles and joints.
Each muscle in the human body is associated with the functioning of the musculoskeletal system as a whole. To make one movement, or to perform a more complex physical exercise, a huge number of muscles, cartilage and joints are activated. This effect is achieved thanks to the mathematical balance of forces in the human body. If any part of the musculoskeletal system fails, then various injuries, ligament ruptures, and damage to muscle fibers occur.
Modern biomechanics and computer technology make it possible to measure the strength and potential resistance of muscles in each segment of the human body. The information obtained informs about the quality of the muscle, joint or bone tissue. This allows us to identify the problem of frequent injury, the development of chronic inflammation, and develop an effective method of therapy in order to restore the stable functioning of individual parts of the body.
Isokinetic diagnostics are also used in patients. This type of diagnostic study involves placing the patient inside a special isokinetic device. The operator first enters anthropometric data about the person into the computer. 
The patient then performs a series of physical exercises on each part of the body separately. In this case, there is a kinetic load on the arms, legs and all parts of the spine. The load is within acceptable limits, and injury is excluded in principle.
Based on the results of isokinetic diagnostics, the doctor receives comprehensive information about the health status of the patient’s musculoskeletal system.
Computerized technology automatically identifies areas of the body where weakened muscle tissue and changes in joints and bones are located. Based on this conclusion, isokinetic therapy is prescribed, aimed at increasing the tone of the muscle mass and the musculoskeletal system as a whole.
During rehabilitation in a hospital setting, the center provides:
- meeting at the airport and travel to the center using specially equipped transport;
- double room for full board accommodation;
- restorative medicine carried out by qualified rehabilitation specialists, cardiologist, pulmonologist, orthopedist;
- performing diagnostic tests;
- 24-hour nursing care;
- additional services (TV, free Wi-Fi, excursion to the cities of Nea Kallikratia and Thessaloniki).
Evexia Rehabilitation Center
For patients who choose outpatient treatment, the rehabilitation center provides:
- rehabilitation therapy;
- free transportation from the Kallikratia hotel to Evexia and back;
- dinner;
- additional services (diet menu, hydromassage pool, free parking, free Wi-Fi).
For each patient, the clinic’s specialists develop an optimal plan of rehabilitation methods.
Table of contentsI. Introduction………………………………………………………..1
II. Main part:
Musculoskeletal system………………………..2
The importance of physical exercises for the formation of a support and movement system……………………………4
The main set of exercises to strengthen the musculoskeletal system…………………………7
Hardening the body………………………………..9
IV. Literature……………………………………………………11
Introduction
The most precious gift that a person receives from nature is health.
It’s not for nothing that people say: “Everything is great for a healthy person!” About this simple and smart
the truth should always be remembered, and not only in those moments when the body
malfunctions begin, and we are forced to turn to doctors, sometimes demanding from them
impossible.
No matter how perfect medicine is, it cannot save everyone from
all diseases. Man is the creator of his own health! Instead of
dream about “living water” and other miraculous elixirs, it is better early
age, lead an active and healthy lifestyle, toughen up, exercise
physical education and sports, observe the rules of personal hygiene - in short,
achieve true harmony of health through reasonable means.
The main thing is a healthy lifestyle - a set of health measures,
ensuring harmonious development and strengthening of health, increasing
people's performance, prolonging their creative longevity.
The main elements of a healthy lifestyle are fruitful work
activity, optimal motor mode, personal hygiene, rational
nutrition, hardening, giving up bad habits.
Musculoskeletal system
“The musculoskeletal system consists of skeletal bones with joints, ligaments and muscles with tendons, which, along with movements, provide the supporting function of the body. Bones and joints participate in movement passively, subject to the action of muscles, but play a leading role in the implementation of the support function. The specific shape and structure of the bones gives them greater strength, the reserve of which for compression, tension, and flexion significantly exceeds the loads possible during the daily work of the musculoskeletal system. For example, the human tibia, when compressed, can withstand a load of more than a ton, and its tensile strength is almost as good as cast iron. The ligaments and cartilage of the joints also have a large margin of strength.
Skeletal muscles carry out both static activity, fixing the body in a certain position, and dynamic activity, ensuring the movement of the body in space and its individual parts relative to each other. Both types of muscle activity closely interact, complementing each other: static activity provides a natural background for dynamic activity. As a rule, the position of the joint is changed with the help of several muscles of multidirectional, including opposite, action. Complex joint movements are performed by coordinated, simultaneous or sequential contraction of non-directional muscles. Coherence (coordination) is especially necessary to perform motor acts that involve many joints (for example, skiing, swimming).
Skeletal muscles are not only an executive motor apparatus, but also a kind of sensory organ. In muscle fiber and tendons there are special nerve endings - receptors that send impulses to cells at various levels of the central nervous system. As a result, a closed cycle is created: impulses from various formations of the central nervous system, traveling along the motor nerves, cause muscle contraction, and impulses sent by muscle receptors inform the central nervous system about each element of the system. The cyclic system of connections ensures precision of movements and their coordination. Although the movement of skeletal muscles is controlled by various sections of the central nervous system, the leading role in ensuring interaction and setting the goal of a motor reaction belongs to the cerebral cortex. In the cortex of the greater hemispheres, the motor and sensory zones of the representations form a single system, with each muscle group corresponding to a certain section of these zones. This relationship allows you to perform movements, attributing them to environmental factors acting on the body. Schematically, the control of voluntary movements can be represented as follows. The tasks and purpose of a motor action are formed by thinking, which determines the direction of a person’s attention and efforts. Thinking and emotions accumulate and direct these efforts. The mechanisms of higher nervous activity form the interaction of psychophysiological mechanisms of movement control at various levels. Based on the interaction of the musculoskeletal system, the development and correction of motor activity is ensured. Analyzers play a major role in the implementation of motor reactions. The motor analyzer ensures the dynamics and interrelation of muscle contractions and participates in the spatial and temporal organization of the motor act. The balance analyzer, or vestibular analyzer, interacts with the motor analyzer when the body position in space changes. Vision and hearing, actively perceiving information from the environment, participate in spatial orientation and correction of motor reactions.
The importance of physical exercises for the formation of a support system and
movement
Movements, the need for which is determined by growth patterns
body, is an indispensable condition for normal development, health promotion,
formation of correct posture and mastery of basic motor skills
skills. In order to become strong, agile, resilient and
able to work, it is necessary to regularly engage in physical labor,
physical education and sports. The ability of a muscle to perform physical work
depends on her previous training. First of all, training
increases muscle strength. Under its influence, muscle fibers and the entire muscle as a whole thicken. Exercise helps improve coordination and
automating muscle movements, increasing performance. A trained person, tired of the work done, is able to quickly restore his strength.
Training also has a beneficial effect on the condition of the skeleton. Especially
Those areas of bones where large, well-developed bones are attached develop strongly.
developed muscles. Training has a beneficial effect on the development of everything
body. Increased muscle work significantly increases the need for
oxygen, i.e. promotes respiratory and cardiovascular training
vascular system, development of the heart muscle and chest muscles.
Muscle work helps improve mood, creates a feeling
vigor and ultimately leads to increased vitality of everything
body. A person should always strive to develop such physical
qualities such as strength, agility, speed, endurance. Each of us
There are many things that require physical effort and reliable training.
Reducing physical activity has an adverse effect on health. U
people develop skeletal muscle weakness, then weakness occurs
heart muscle and disorders of the cardiovascular system.
At the same time, bone restructuring occurs, fat accumulation in the body occurs,
development of atherosclerosis (a chronic disease manifested in
damage to the inner wall of the arteries and circulatory disorders), falling
performance, resistance to infections decreases, the process accelerates
aging of the body.
The era of scientific and technological revolution led to a decrease in the share of manual
labor through mechanization and automation of labor processes. Development
urban transport and means of transportation such as elevators, escalators,
moving sidewalks, the development of telephones and other means of communication led
to the widespread spread of a sedentary lifestyle, to physical inactivity -
decreased motor activity.
The main ways to combat the consequences of physical inactivity are all
types of physical training, physical education, sports, tourism, physical labor.
Regular exercise and sports, morning exercises,
physical education minutes, walks, tourism are designed to compensate for motor
starvation. Domestic, work or random physical activity does not solve
cases, since they tend to develop disproportionately. Specially
Well-thought-out physical exercises can even out
physical fitness, develop proportionately and diversified.
Physical exercises should be performed daily, preferably several
once a day. You can practice several times a day and spend on it every day
no more than 30-40 minutes. Although, of course, it’s a good idea to devote some time to your physical
self-improvement, health promotion and increased performance for an hour to an hour and a half a day. Almost everyone has such a reserve of time.
It must be remembered that regular physical activity prolongs youth. Them
moreover, after 3-4 weeks of classes they will become a need, they will begin
give a satisfaction.
Physical exercises are very varied. It's good to swim a lot in summer,
run, play outdoor volleyball, basketball, badminton,
table tennis. Swimming, long running, sports games give good
load on all body systems, contribute to the development of endurance,
improve the functioning of the respiratory and cardiovascular systems. However, you should not
overwork. Fatigue must be such that, firstly, it is not
unpleasant (not to the point of exhaustion), secondly, the next day it can be felt
shouldn't. If these conditions are not met, it means that excessive
fatigue for which the body is not prepared. In this regard, the load
should be increased gradually, only as the body adapts.
Swimming (and bathing in general) is also useful because the cool water
has a beneficial effect on the nervous and vascular systems, promotes
hardening of a person. But even here you need to know the capabilities of your body and not
lose your sense of proportion: hypothermia can not only lead to a cold
disease, it is harmful to the nervous and vascular systems, disrupts the functioning
some other organs, contributes to the exacerbation of inflammatory
diseases. So don't get carried away with long stays in the water. Of water
you need to go out not when you already feel chills, but a little earlier.
The harmless stay in water is significantly extended if you vigorously
move: swim, play.
In winter it is useful to go skiing and ice skating. These types of exercises
also contribute to hardening, but here too you should be careful
hypothermia and fatigue.
Gymnastic exercises have their own characteristics. When performing them
easy to dose the load, not only overall, but also on individual
muscle groups. It is easy to develop physical qualities in a targeted manner, to influence
body type. Gymnastics can be performed at home, giving it
a few minutes or several tens of minutes - as needed.
Gymnastic exercises constitute the main content of morning exercises,
which must be performed daily, starting from day one. Why is it needed?
During sleep, tissue (intercellular) movement slows down sharply
fluid or lymph. The fact is that lymph moves mainly through
counting the work (contraction and relaxation) of muscles and movements of body parts. But
When a person sleeps, skeletal muscles hardly work. That's why
lymph hardly moves, stagnates in tissues and becomes clogged with products
vital activity of cells, is a bad environment for them.
In order to relieve congestion, you should move vigorously,
involving all parts of the body in movements. This is exactly what charging is for.
Its other task is to help the nervous system “wake up” as quickly as possible, this
allows you to quickly get involved in the normal rhythm of life. Can be placed in front
morning exercises and another task - physical improvement. For
This includes exercises aimed at developing strength, flexibility,
jumping ability, to improve the figure, to form certain
motor skills.
The condition of the skeleton and
muscular system. Their formation occurs in childhood in the process
growth and development of the body. Good posture, i.e. correct body position
when walking, standing, sitting, performing various types of work, not only
has aesthetic significance, but is also a necessary condition for
normal development and full functioning of internal organs.
Correct posture does not occur on its own; it must be developed.
since the early childhood. Postural defects most easily occur during the period when
There is still a lot of cartilage tissue in the vertebrae and other bones of the chest. After
replacement of cartilage with bone, postural defects are very difficult to overcome
correction. If a child, sitting at a desk, constantly slouches and
hunching over, adopting an incorrect posture, holding one shoulder higher than the other,
constantly carries heavy objects in one hand, such as a briefcase, he inevitably
curvature of the spine occurs. This not only leads to external
violations, which are then very difficult to correct, but also cause
disorder of internal organs, and especially the heart and lungs.
To avoid the risk of spinal curvature, a schoolchild while sitting
at the desk, you should keep your torso straight and tilt your head only slightly
forward. Between the chest and the desk there should be a free space of 3-
4 cm, forearms should rest freely on the table, legs should be bent
in the hip and knee joints at right angles, and the feet should
lean on the floor or desk footrest. It is best for elementary school students to use a backpack.
Constantly doing physical exercise, participating in hikes and sports
games, we must remember that all these activities can be useful for
body only if the physical activity corresponds
physical development. Prolonged, excessive physical activity can
bring no less harm to a fragile body than a sedentary image
life. Therefore, participation in sports competitions, long races
distances in football, hockey, basketball matches must
preceded by appropriate physical training and specialist advice.
A set of exercises to strengthen the musculoskeletal system
To increase joint mobility, you can use the following exercises:
“Starting position – arms forward, palms down. Movement of the hands up, down, in, out.
starting position – arms forward, palms inward. Movement of the hands up, down, in, out, at the wrist joint.
starting position – arms forward. Circular movements in the wrist joints, elbow and shoulder joints.
starting position – hands on the belt. Turns the body left and right with different positions of the arms (to the sides, up).
starting position – hands behind your head. Circular movements of the body.
starting position – hands to shoulders. Circular movements of the pelvis to the left and right.
starting position – half squat, hands on knees. Abduction of legs to the left and right. Circular movements in the knee joints to the left and right.
starting position – main stance. Tilt left, right.
starting position – arms up to the sides. Bend forward until your hands touch the floor.
starting position – lying on your back, arms up. Bend forward, hands to toes."
Exercises for the neck muscles are mainly tilting the head forward, backward, to the sides, turning the head and rotational movements.
Exercises for the leg muscles should be selected taking into account all muscle groups that perform flexion and extension of the legs at the hip, knee and ankle joints, as well as abduction and adduction by the hips. These are various movements with straight and bent legs, lunges forward, to the sides, back, raising on toes, squats on two and one legs with and without support from the arms, jumping in place, moving forward, etc.
Exercises for the trunk muscles help develop mobility in the spine. It's basically tilting and turning in different directions. They are performed from the starting position standing, sitting, lying on the stomach and back, kneeling, etc. After exercises aimed at developing a particular muscle group, a relaxation exercise should follow, normalizing muscle tone. This is raising the arms and freely, relaxed lowering them, wide, sweeping movements of the body without tension, bending forward with lowered arms, relaxing the muscles in a sitting position, lying down, shaking the arms, legs and some others.”
“Exercises for developing posture. As a rule, with age, as a result of weakening of the muscles of the legs and torso, incorrect or forced positioning of individual parts of the body at work or at home, posture worsens. Constant use of specially selected exercises will help maintain correct and beautiful posture for many years.
starting position – hands down into the lock. 1 – 2. Hands up - back, rise on your toes, bend over. 3 – 4. Starting position.
starting position – hands on the belt. 1 – 2. Half bend forward, rise on your toes, look forward. 3 – 4. Starting position.
starting position – stick on the shoulder blades with a grip on the ends. Tilt to the left. 3 – 4. Starting position. 5 – 8. Also to the right.
starting position – main stance. 1 – 2. Sit on your toes, hands back behind your back. 3 – 4. Starting position.
starting position - sitting at the back. 1 – 2. Bend over. 3 – 4. Starting position.
Hardening the body
Modern housing, clothing, transport, etc. reduce the impact on
the human body to atmospheric influences such as temperature, humidity,
Sun rays. Reducing such influences on our body reduces it
resistance to environmental factors. It tolerates frost and heat more easily
a person who from an early age hardened his body, accustomed him to
temperature fluctuations. Therefore, hardening is a complex of techniques,
which are systematically used to train the body’s resistance to
temperature fluctuations in the environment. Hardening - powerful
health remedy. With its help you can avoid many diseases and
The role of hardening in the prevention of colds is great. 2-4 times
hardening procedures reduce their number, and in some cases help
get rid of colds completely. Hardening has a general strengthening effect
on the body, increases the tone of the central nervous system, improves
blood circulation, normalizes metabolism.
The main conditions that must be met when hardening the body
are the systematic use of hardening procedures and gradual
increasing the impact force. We must remember that 2-3 months after
termination of hardening the previously achieved level of body resistance
starts to decline.
The most common form of hardening is to use
fresh cool air. Good for this in the warm season
long walks, hiking, sleeping indoors with an open
window. At home, it is useful to walk on the floor barefoot, and for the first time during!
minutes, then increase the duration by 1 minute every week. IN
In the cold season, walking is a good addition to skiing,
ice skating, slow hardening jogging in lightweight clothing.
Exercise also helps increase resistance to low temperatures.
morning exercises in the open air or in a thoroughly ventilated
indoors.
A stronger hardening factor is water. In addition to temperature, water
has a mechanical effect on the skin, which is a kind of
massage that improves blood circulation. Hardening can be carried out in the form
rubbing or dousing with water. Begin hardening with water at a temperature
one degree. If there are no changes in the body,
The water temperature can be brought to tap temperature
(10-12 degrees).
Swimming in open water has a great hardening effect.
In this case, irritation by water is combined with exposure to air. When swimming
Warming the body is facilitated by increased muscle work during swimming.
Initially, the duration of bathing is 4-5 minutes, gradually
increase to 15-20 minutes. When swimming for too long or swimming in
in very cold water, increased metabolism cannot compensate for the loss
heat and the body becomes hypothermic. As a result, instead of hardening a person
harms your health.
One of the hardening factors is solar radiation. It
causes vasodilation, enhances the activity of hematopoietic organs,
promotes the formation of vitamin D in the body.
The duration of exposure to the sun should initially not exceed 5
minutes. It is gradually increased to 40-50 minutes, but no more. At the same time it is necessary
remember that excessive sun exposure can lead to overheating
body, sunstroke, burns.
Conclusion
These are the main components of health. Remember: healthy lifestyle
allows us to significantly reveal those valuable personality qualities that
so necessary in the conditions of modern dynamic development. This is before
total high mental and physical performance, social
activity, creative longevity. Conscious and responsible attitude towards
health as a public property should become the norm of life and
behavior of all people. Universal promotion of a healthy lifestyle -
a matter of national significance, nationwide, and at the same time it
concerns each of us.
References
Collection of abstracts “5 pointsRU”
Great Encyclopedia of Cyril and Methodius
1001 questions and answers. Big book of knowledge “Book World” Moscow 2004
Great Russian Encyclopedia. ONYX 21st century. 2003
Human physiology E.B. Babsky, G.I. Kositsky, A.B. Kogan et al.
Biology. Human. A.S. Batueva 2001
Boyko V.V. Purposeful development of human motor abilities. M.: Physical culture and sport, 1987. - 208 p.
Volkov V.M. On the problem of development of motor abilities. Theory and practice of physical culture. - 1993.- No. 5-6. - P.41.
Our expert - master of sports in swimming, joint gymnastics coach Alexandra Romanenkova.
Team “hodgepodge”
Joint gymnastics incorporates exercises from a variety of sports areas and techniques.
The workout should ideally last 50 minutes, but if it’s difficult at first, you can limit it to half an hour. During the class, all muscles and joints are worked out - from the cervical vertebrae to the feet.All exercises are performed at a slow pace: smooth rotations, flexion-extension with repetitions. If the joints have completely lost mobility, they are massaged with your hands.
The program also includes exercises to create tension in one or another part of the body using your own muscle effort. You can simply bend your arm, or you can tense your muscles and bend, overcoming resistance. Due to this, the ligaments, shoulder and elbow joints are trained.
Benefits for the whole body
Gymnastics not only develops joint mobility, but also increases blood circulation, makes metabolic processes go faster, which has a positive effect on the condition of the whole body.
Exercise also has a positive effect on the nervous system. Gymnastics includes exercises aimed at stretching the median nerve, which runs from the neck to the palms. The neck muscles are considered stressful, and when a person is constantly depressed or irritated, they become tight.
Once you straighten these muscles, the person himself relaxes and calms down.Everyone can do it
It is impossible to overtrain with joint gymnastics, since it is a very soft system. But slight fatigue will be felt after the first workouts, because joints are used that are not used in normal life.
With diseases of the musculoskeletal system, many types of activity are unavailable, so joint exercises can play a significant role. Healthy people need regular exercise - and joint gymnastics in this case acts as an addition to basic training: aerobics, shaping, Pilates. Fitness helps strengthen the core muscles, while joint exercises help strengthen small and sedentary muscles.
Two or three classes a week are enough to keep the body in good shape. If something bothers you, for example, a characteristic click when bending and straightening your legs or arms, you should practice more often - 5-6 times. First, of course, you should consult a doctor and understand the cause of the ailment.
Contraindications for joint exercises are minimal: acute pain or pregnancy. But immediately after giving birth, as soon as the woman is mentally ready for physical activity, classes can begin.
Let's start the exercises!
Photo: AiF/ Eduard Kudryavitsky
Shoulder joints
1. Rotate the straight arm, freely lowered along the body, in the frontal plane in front of us.
There will be a feeling of heaviness and swelling in the hand, and it will turn red from the rush of blood. We gradually increase the rotation speed.
We train the shoulder joints one by one. We rotate each hand first clockwise and then counterclockwise.
2. Back straight. We pull our shoulders forward towards each other, tense them, then slightly relax them and again apply additional tension with renewed effort.
Repeat 8-10 times.
3. Pull your shoulders up, release the tension and stretch again. We alternate between increasing tension and relaxation, lowering our shoulders as low as possible. We increase tension as we exhale, and relaxation as we inhale.
Photo: AiF/ Eduard Kudryavitsky
Knees
1. Legs slightly wider than shoulders, feet parallel to each other (toes slightly turned inward), palms on the kneecaps. The back is straight, we look forward, we don’t lower our head.
We make circular movements with our knees: first 8-10 times inward, then outward (hands help rotation). At the end of each movement, the knees are fully extended.
2. Feet together, palms on knees. The back is straight, we look forward, we don’t lower our head. We describe circles with our knees in one direction, straightening them at the end of each movement. We perform the exercise in the opposite direction in the same way.
3. Feet together, legs straight, back straight. Using springy movements of our hands, we press on the kneecaps, trying to straighten them even better.
We perform 8-10 such movements. Let's look ahead.
Photo: AiF/ Eduard Kudryavitsky
Cervical spine
1. The body is straight, the chin is lowered to the chest. We slide our chin down over our chest. We alternate tension and light relaxation.
With each new tension we try to continue moving, adding a little effort.
We perform 8-10 such movements.
2. The body is straight, the head is slightly tilted back (but not thrown back). We stretch our chin up.
Then we stop the movement for a second, release the tension a little and again stretch our chin up.
We do 8-10 such movements.
3. The back is straight, the shoulders are absolutely motionless during the exercise.
We tilt our head to the right (without turning) and try to touch our ear to our shoulder. Then we tilt our head towards the left shoulder.
4. Circular movements of the head. The head rolls slowly and freely; there is no need to overstrain the neck muscles.
8-10 times - in one direction, and then in the other.
Photo: AiF/ Eduard Kudryavitsky
Feet
Stand straight, bend your knee, thigh parallel to the floor, hand fixing the thigh, lower leg relaxed.
We perform rotational movements of the shin clockwise and counterclockwise 8-10 times in turn with each leg.
Additional dynamic and isometric challenges for standing exercises.
Musculoskeletal system training
The following exercises will serve as an example of how you can train your musculoskeletal system and correct posture at the same time. Get creative with musculoskeletal training and vary the exercises. The most important thing is to maintain a straight posture.
We recommend doing 3-4 sets, 15-20 repetitions each time. Since the static (isometric) part of the exercise is quite difficult for beginners to continue practicing with an upright posture, they need to reduce the number of repetitions. Your partner will help you correct possible errors. If you have to do musculoskeletal training alone, use a mirror. Touch the wall with your buttocks or place an exercise ball in front of your knees.
"Butterfly flight" with dumbbells
Performing a musculoskeletal system workout:
Maintaining a straight posture, leaning slightly forward, stand firmly on the floor. Only your knees should be bent. Hold dumbbells in your hands. Make sure that the axes of your legs are correct and your knees do not protrude beyond the line of your toes.
Then, with your elbows slightly bent, lift the dumbbells while pulling your shoulder blades and shoulders back. Then the shoulders remain in this position. This exercise can also be performed using physical tape, securing it, for example, to a table leg. To improve coordination, perform this exercise while standing on one leg on the floor or on a cushion.
Standing in front of the ball on physical tape
Performing a musculoskeletal system workout: You stand in front of a physical ball, touching it with your knees, the physical tape is fixed under the ball. The upper body is tilted forward as much as possible. Move in the same way as described in the previous exercise (“Butterfly Flight”).
Standing in front of the physical ball allows you to control the axis of your legs and prevents incorrect knee position.
Holding the ball with bent or straight arms
Performing the exercise: Stand up straight and take a physical ball in your hands. Then lean your body forward, bending your knees. At the same time, lift the ball. This can be done with either straight or bent knees. Don't stay in this position, train slowly and with effort.
Exercises with physical tapes at different angles and with different hand positions
The presented musculoskeletal system workouts are just examples that indicate basic postures and movements: straight posture, correct leg axis, movements of the shoulder blades and arms. Make sure that your shoulders and shoulder blades move only back and forth during the exercise.
This must be monitored especially carefully, since it is in this area that errors are very common. In everyday life, many are accustomed to constantly raising their shoulders and simply cannot lower them and often suffer from overstrain in the occipital region of the neck. In the starting position, you can also sit or kneel. If you have trouble standing with an upright posture, do this musculoskeletal workout while sitting, which is usually much easier.
Performing the exercise:
Stand with a straight posture, bending slightly forward. Then slowly and evenly pull the ends of the tape in the appropriate directions.
Use thin physio tape at first, and only when you learn how to perform the movements, choose a more elastic tape.
Tilts with a ball behind your back
This exercise, which allows you to train bending at the knees, in our opinion provides an ideal opportunity to train bending with a straight back.
Performing a musculoskeletal system workout: Hold the exercise ball between your back and the wall. Place your feet approximately shoulder-width apart. Do not lean on the ball under any circumstances! Lower yourself slowly, bending your knees and leaning your body forward. When the body is sufficiently tilted forward, the possibility of incorrect knee position is eliminated. Do not touch the ball with your buttocks or lean on the ball. The physioball is needed solely for movement correction, and not for support. Therefore, if the exercise is performed correctly, the ball can be removed at any time, and you should not fall back.
Squats with a barbell behind your back
Squats are a very effective workout for the musculoskeletal system to strengthen the back and lower extremities.
Since if this exercise is performed incorrectly there is a real risk of injury, you should move extremely carefully and correctly. If you are unsure, train under the supervision of a professional.
Performing the exercise: First place something soft on your shoulders (but not on the cervical spine). It is convenient to hold dumbbells at shoulder height. Place your feet approximately shoulder-width apart and maintain balance. Squat without changing the position of your back. In this case, the upper body leans slightly forward. The knees are bent, but they should not protrude too far forward. To avoid heavy stress on the kneecaps when training the musculoskeletal system, do not bend your knees more than 90°. For many, this squatting technique is unusual and difficult. So at first, until you master the basic movements, train with a light weight on the barbell.
Lifting a crate of bottles
This exercise repeats a typical movement from everyday life and serves as an example of how to bend and lift objects in everyday life.
Endurance training for pain prevention
Endurance is defined as the ability to resist fatigue. Thanks to endurance, a person can withstand loads for a long time and then quickly regain strength. Therefore, training of the circulatory system is included in all health activities. Endurance is important not only for playing any sports, but also for rehabilitation. For example, some fitness studios make endurance training a priority in the exercise program for people with chronic back pain.
If we are talking about endurance, then it is necessary to limit this topic to determine the specific goal of training.
If the goal is recovery, then it makes sense to work on endurance. Here we are talking about endurance, which does not depend on sports and training.
Endurance training produces the following results:
- Increased blood pressure in skeletal and cardiac muscles.
- Increased oxygen consumption.
- More economical heart work.
- Increased heart performance.
- Increasing the endurance of trained muscles.
Essential goals of endurance training:
- The ability to withstand certain loads for a sufficiently long time.
- Develop resistance to physical and emotional stress.
- Learn to quickly relax after exertion, for example, after muscle strengthening exercises or heavy physical work.
- Learn to cope with stress more easily by running or walking a lap in the park.
Opportunities for productive training to improve endurance
You can choose from various types of exercises, among which you are sure to find something that you like.
Activities considered worthwhile include walking, jogging, vigorous jogging, water walking, cycling and running.
In fitness studios, you will most likely be offered either a cycling machine, a stair machine, or a treadmill, and various courses are also possible, such as step aerobics. The important thing is not what sport you prefer, but how intensely and often you will practice.
It doesn't matter whether you prefer to walk in the fresh air or work out on a stair machine in a fitness studio.
This program achieves the body's adaptability to stress, which is justified by the criterion. The duration of the loads should be very slowly increased to 30 minutes. Ten minutes of exercise will not improve your endurance, but you will gradually get used to prolonged exercise.
The intensity of the load is also well controlled if you breathe rhythmically. If you can still talk to someone while jogging, walking or playing other sports, then the intensity of the exercise is not too great and is suitable for endurance training.
Parameters for trained people when training endurance
If you exercise three times a week, each workout should last about 60 minutes. With more frequent training, you can reduce the duration of training. It is important that the total volume of training per week is at least 2-4 hours.
The duration of the course is also important. The improvement in endurance will only be noticeable after 6 weeks. But the first successes must be consolidated, otherwise the achieved results are quickly lost.
Since endurance training is quite labor-intensive and in the end there is less and less time for back exercises, it is recommended to distribute the training time equally between them.
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