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Instructions

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Remove stress from the brushes will help them alternatelytension and relaxation. To do this, lower your hands and clench your fists. Fix this position for 2-3 seconds, then sharply release the fist, spreading out even fingers as wide as possible. Repeat the exercise at least 5 times.

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With monotonous keyboard operation,help exercises for the wrist. Raise your arms to the sides and perform circular rotations with your hands first to one, then to the other side for 1 minute. Brushes should stay relaxed. When performing this exercise, it is very important not to lead to painful sensations.

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Then, clasp your hands in the lock in front of your chest andBrush the rotational movements up and down in such a way that one brush and then the other turns one at the top. Fingers at the same time can not be opened, hands must remain relaxed. Execute the exercise for a minute.

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Another exercise from the same series is performedin the following way. Leave your hands in front of your chest, press your hands to each other. Lower them with your fingertips downward from yourself, then lift up and finally to yourself. Repeat 10-15 times.

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After that, squeeze your hands and stretch out your right hands in front of you. Lower the brush down, lock the position for a few seconds, then lift it up. Repeat the exercise 20 times.

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Exercises to relieve tension from the fingers. Press your hands against each other and set aside the little fingers, not unclenching the other fingers. Then also act with the nameless. Return them to the original position and set aside the thumbs, then the index fingers. Repeat exercise 5 times. After this, without changing the starting position, gently push one hand on the fingers of the other with your fingers. Then do the opposite. Repeat at least 10 times.

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Strengthen the flow of blood to the brushes will help exercise,Including the rubbing of the palms against each other and shaking them. Without opening your hands, put your hands down and rub your palms against each other up and down. It will perfectly heat them up. After that, release your hands and shake them, as if you shake them off the water. Thanks to such exercises in the hands, normal blood circulation will quickly recover and the muscle tension will drop.

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If you want to restore the activity of brushesafter any injuries, it is best to deal with such a simulator as a carpal expander. It is a small ring made of rubber. Take it in your hand, squeeze it as hard as you can, then relax your hand. Do this exercise for 10-15 minutes with interruptions, preferably several times a day.

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Plus, the expander is that you can deal with it withanywhere. In addition, it strengthens and develops also the muscles of the forearm. Only if you use it after an injury, you should first consult with your doctor.

Tip 2: What are the exercises for breast osteochondrosis

The thoracic spine is practically immobiledue to the strong strength, which is provided by twelve pairs of ribs connected by the sternum to each other. As a rule, there are no changes in this area. However, if there are injuries or diseases of the spine, then chest osteochondrosis can develop.

Problems caused by chest osteochondrosis can be eliminated with the help of physiotherapy exercises. One important rule to remember is that the lessons should be held daily.

Basic Exercises

There are several exercises that will helpguaranteed to correct chest osteochondrosis. You need to be straight, relax well. At the same time, make sure that your legs are straightened and slightly tense. To place the feet should be parallel. Then check that the head was straight, and the look was directed forward. Hands should hang. Then, bending at their elbows, gently raise to the level of the shoulders. On inhaling, throw back your hands, and at the same time put forward thorax. On exhalation take the starting position. This exercise is desirable to be performed fifteen times, necessarily paying attention to the alignment of these movements with the rhythm of their breathing. The next exercise is engaged in the starting position, as in the above. But at the same time it is necessary to squeeze into the fists the hands that lead back, while pressing against the vertebrae. To expose on inspiration, push the sternum forward, while pressing the brushes on the vertebrae and gradually move the fists down the spine. Then move them up. On exhalation take the starting position. Exercise takes place three times.

Additional exercises

Another exercise that helps effectivelyto fight with chest osteochondrosis. To do this, you should focus the brushes on the countertop, place the elbows under the ribbed arches, and make sure that the legs are not torn from the floor. Then you need to tilt the trunk and listen to the sprain. Hold tension for several seconds. These exercises are done five times, and even more. Next will be an exercise related to the rotation of the body. To perform it, you need to stand upright, while relaxing your hands and leaving them in a hanging position. Next, make the rotation of the body, while feeling how the tension of the dorsal muscles occurs. If the exercise is performed correctly, then the result will be positive, and necessarily. The main thing is not to be lazy and do not feel sorry for yourself, to practice regularly. Exercises are done gently and smoothly, you do not need to hurry, then physical therapy will help to solve the problem.

Tip 3: What basic exercises with an expander for men exist

The expander is a sports equipment thatrepresents two handles connected by elastic bands or metal springs. One of the main features of this simulator is the flexibility of the application. With it, you can strengthen many muscle groups, including the hands, feet, shoulders and abdomen.

In addition to increasing muscle mass, training withexpander will help increase the endurance of the body and save it from excess fatty layer. Classes with this inventory will contribute to the development of the cardiovascular system. Also with his help you can perform stretching exercises, which will increase the mobility and flexibility of the joints.

Rules of implementation

Each exercise with an expander requiresdetermine the exact load, otherwise injuries are possible. For those who are engaged for the first time, one approach will be 10-15 times depending on the physical form. A gradual and smooth increase in repetitions and approaches is necessary. If classes with him are given to you easily, you can add one or more tapes. However, the frequency of repetitions and approaches is again reduced to avoid unwanted injuries.

Exercises

Training complexes using expandersthere are many and most of them are made up specially for each person. If you do not have the opportunity to do this, then you should contact the trainer. The specialist will be able to pick up exercises that suit you according to age and health. Nevertheless, there are basic actions that are most optimal. They need a chest expander. The latter helps to increase the effectiveness of the exercises, and the first results will not take long to wait. To perform one of them it is necessary to stand upright, placing your legs on the width of your shoulders. Take the expander and extend his arms forward. Begin slowly to dilute them, as far as the spring allows. After reaching the maximum tension, fix for 10 seconds, then return to the starting position. It should be done 3 times. To develop the muscles of the arms and back, another exercise is suitable. It is necessary to put one handle of the expander on the foot, the other to take with your hands. In this case, the palms should look upwards. After taking a few deep breaths, start pulling your hands near your chest. It should be done 3 times per foot. You can take the expander so that the palms are facing inward. Then start lifting them up to the level of the chest. The number of approaches is the same. Take the initial position of the first exercise. Raise your hands with the expander up. Begin to breed them in opposite directions to the maximum tension. Hold the position for 10 seconds and put your hands back. To strengthen the biceps, the following exercise is suitable. Put the expander on your right foot and take the handle with the same hand. Begin lifting the brush until it touches the shoulder girdle. Repeat 3 times for each hand.

Tip 4: How to perform joint exercises

Joint exercises are specialExercise that can normalize the functions of the spine. Regular exercise will help your body avoid many diseases or eliminate existing ones.

Instructions

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Perform joint exercises every day,only so you can achieve the desired results. Exercises will take you about 40 minutes. It is best to do gymnastics in the morning, but it is possible and at another time. If it is convenient for you to do the exercises in the evening, do not go to bed immediately - let it take 1 hour. You can not do gymnastics right after eating - it should take at least 2.5 hours.

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Start the gym with a massage of the auricles. Pull them down, then up, pull them to the sides, do circular motions first clockwise, and then against it. Repeat each exercise 8-10 times.

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Do exercises for the hands. With force, squeeze your fingers into a fist, and then sharply straighten them. Imagine that you clicked on someone's forehead. Do this with each finger.

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Consistently fold your fingers into a fist from the little fingerto the thumb and vice versa. After that, relax the hands and shake them. Pull your arms forward, brush down and do springing exercises, trying as much as possible to draw the brush to yourself. Do the same exercise, only the hands bend up.

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Pull your arms forward (palms down) andmake springy movements with hands first to the left, then to the right, then compress the palms into a fist and make them rotational movements in one and the other direction. Do all movements 8-10 times.

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Elminate the elbow joints. Raise your arms to the sides, bend at the elbows so that your forearms freely hung down. Perform rotational movements in the elbow joints.

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Exercise the shoulder joints. With your straightened hand, do rotational movements before you. Alternate them by changing the direction of rotation. Shoulders pull back, trying to connect the shoulder blades, and then forward. Raise your shoulders as high as possible, trying to reach them to the ears, then lower them as low as possible. Use your shoulders to move forward and backward.

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Do rotational movements with each foot,then each shin. Raise the knee bent at the knee, take the hip to the side as far as possible. Be like straight legs: first on the heels, then on the toes, then on the inside and on the outside of the foot.