Complex of joint gymnastics

Author: Zavitnevich Evgenia - a Master of Sports in gymnastics and an aerobics coach.
2012-01-09

Joint gymnastics is a complex of various exercises from yoga, Pilates, stretching, and corrective gymnastics aimed at preparing the joints for physical activity. Movement in the joint occurs due to the contraction of a muscle on one side and its stretching on the opposite side. By performing a specific movement with maximum amplitude, we accelerate blood flow (the inflow of blood with important microelements to the joint), speed up metabolic processes, increase joint mobility, provide light muscle pump, and stretch the antagonist muscles.

There are several patented methods of joint gymnastics (Dikul, Norbekov, etc.). Below is a simple complex of joint gymnastics, used in group or individual sessions as a warm-up for 5-8 minutes (can be performed as a morning exercise). If there are already problems with the joints (but not severe), perform the exercises slowly, sliding on the floor, gradually increasing the amplitude of the movement. Do 8 repetitions, or 16 if comfortable. Practice daily. Avoid static loads, focusing more on stretching exercises – this will ease your condition.

	1. Starting position – seated, legs forward. 1) stretch your feet, head down; 2) feet towards you, head back.

	2. Starting position - seated, legs forward. 1) bend your knees; 2) lower your knees, turn your head to the side; 3 - 4) do the same to the other side.

	3. Starting position - seated, legs forward. 1) bend your right knee, raise your left shoulder; 2) bend your left knee, raise your right shoulder.

	4. Starting position - seated, legs forward. 1) bend your right knee; 2) place your knee to the side; 3 - 4) do the same with the other side; 5) bend both knees; 6) spread your knees to the sides.

	5. Seated, knees apart, hands clasped in front of the chest. 1) exhale, hands forward, palms away, back rounded; 2) inhale, hands back to the floor, arch the back.

	6. Seated, knees apart. 1) straighten one leg to the side; 2) return to the starting position; 3 - 4) do the same with the other leg.

	7. Seated cross-legged. 1) rotate shoulders to one side; 2) rotate to the other side; 3) lean to one side, opposite hand up; 4) lean to the other side.

	8. Kneeling position. 1) sit in a half-split; 2) return to the starting position; 3 - 4) do the same with the other leg; 5 - 6) lift the pelvis up, straighten the knees; 7 - 8) return to the starting position.

	9. Kneeling position, hands clasped behind the back. 1) sit on the heels, hands up; 2) return to the starting position; 3) arch back; 4) return to the starting position.

	10. Kneeling position. 1) extend one leg forward; 2) lean towards the extended leg; 3 - 4) do the same with the other side.

	11. Forward bend. Swing shoulders forward and backward, side to side.