Maybe you're not going to turn your workplace into a mini gym, but some exercises can be performed directly at the table, or for him to cheerfulness, beat stress How to beat stress? Create an oasis   and burn extra calories. Here are exercises that you can perform every day in the kitchen, in the office or before you take a bath.

Exercises:

• Try squats: Stand in front of a chair on which sit, feet shoulder width apart. Bend your knees as though sit down on a chair, keeping the body weight on both feet. When the legs are parallel to the seat of the chair, slowly return to starting position.
• Another option squats - deployed with the foot, feet are still at shoulder width. Straighten your back and slowly squat until the stop is to see their feet. Slowly return to starting position.
• Leaning against a wall, move your feet away from the wall so that the wall supports your back. Slowly squat until your knees do not form a right angle. Keep this position as long as possible.
• Take the warrior pose - making a step forward right leg so that your thigh is parallel to the floor. Pushing the same leg, return to starting position, then repeat with the other leg. If you have space, you can move.
• During the lunch break, try to stand on tiptoe: holding on to the wall or cabinet, lift your heels off the floor, and then lower.
• Show the finger at his neighbor, raising toes: without lifting your heels off the floor, raise and lower the bottom of the foot or the heels are like.
• Get rid of excess by squeezing the muscles of the buttocks. You can do the exercise standing or sitting, alternating tension and relaxation of muscles.
• Lie on the floor and take a few tilts: lying on your back with your knees bent, get your hands up to the knees, hold a few seconds in this position, then return to starting position. Develop a habit of sometimes tense and relax your abdominal muscles.
• Take a few push-ups, not lying on the floor: follow the ordinary push-ups on the floor or wall, put your hands slightly wider than shoulder width.
• Lean: Leaning hands on the seat of the chair and keeping the foot on the floor, lift your yagoditstsy from sitting. Bending your elbows, bend down, and then slowly return to normal position.
• Remove the voltage, raising his shoulders to his ears. Hold them in that position, then relax.
• By doing these exercises a part of your day, you feel that a healthy lifestyle is not as complicated as it seems.

Advice:

• Feel comfortable knowing that it is acceptable in your team.
• If you're not used to exercise power, ask a trainer or an experienced friend to advise you where to start
• Always start to warm up or exercise slowly
• Make enough surprising number of repetitions for each exercise to feel tired muscles tense.
• It is best to have on hand a comfortable clothes or work where the dress code allows you to wear casual clothes.

Often, patients with knee OA, which is recommended to do gymnastics, the question arises - why to perform various exercises if your knees hurt? Many people think that it is more logical to take care of sick joints - that is, less and move more cautious and try not to lift weights. In fact, if you do so, you will not get better. But gymnastics in gonarthrosis just will not be excessive.

All the contrary: in gonarthrosis physiotherapy (physical therapy) stimulates the flow of blood and various nutrients to the damaged cartilage tissue, and allows them to some extent, to recover. Strong muscles supporting the knee joint, and reduces the load on it. As a result of the development of gonarthrosis is slowing, and patients who began to engage in physical therapy in the early stages of the disease, it is sometimes possible to avoid surgery. Strength training can cause the muscles become inflexible, but this increases the risk of various injuries. To avoid this, in the training program in gonarthrosis sure to include a variety of stretching exercises.

LFK in gonarthrosis of the knee - how to start?

It is best to begin to engage in physical therapy under the supervision of a physical therapist, but many patients with mild gonartroza just doing exercises that are in special manuals or consult with instructors in gyms. In any case, this violation is important to perform the following recommendations:

• Start slowly. To strengthen the muscles and make them more flexible, it takes time, and too rapid an increase in load is almost always leads to injury. So start with simple exercises, and when your muscles become stronger, you will feel that it is time to increase the load.
• Do not ignore pain. Gymnastics in gonarthrosis of the knee in any case should not cause pain. You may feel some discomfort when to strain or stretch the muscles, but if there is pain - work should be halted, or even finish it, and allow the muscles to rest one or two days.
• Ask questions to experts, if you are not sure how often and how long you need to train, how much time to devote to exercise power, and how much - stretching, what to do if your knees hurt during training, and so on.

Physiotherapy in gonarthrosis

• Exercise 1. This exercise stretching Stretching exercises - Be careful   Hamstring increases the range of motion of the knee and helps to improve the elasticity of muscles and ligaments. Before stretching is recommended to warm up, for example, five minutes like a brisk pace, to twist a pedal bike or do a few swings with his hands and feet.
• To perform this exercise you need a long (about two meters) wide piece of cloth; well suited, for example, an old bed sheet. Fold the fabric so that you get a long strip width of about twenty centimeters, and lie down on the floor. Hold the ends of the band with both hands, in a loop, place your right foot and straighten the leg. Hands pull the fabric over, and at the same time, allot the foot as far as possible. When you feel a strong tension in the muscles (but not the pain!), Hold this position twenty seconds, then relax for a short while, and repeat the exercise again. Then do the exercise left foot.
• Exercise 2. Stand up and put your hands on the back of the chair - you need only to make it easier to maintain balance. Bend your right leg at the knee and at the same time make a left footed lunge back. Making sure that the left leg remained perfectly straight, squat, lowering the left knee as low as possible to the floor. When performing this exercise you should feel the stretch calf muscles of the left leg. Hold the stretch for at least twenty consecutive seconds. Repeat the exercise five times with each leg.
• Exercise 3. Starting position - lying on the floor, legs bent at the knees, upper body slightly raised, elbows rest on the floor. Straighten and lift your right leg up, not pulling a sock. Keep your foot in the air, approximately at the level of the left knee, three seconds, and then slowly lower it. Repeat ten times, then ten times follow his left foot.
• Exercise 3. Lie on the floor and bend your knees. Place a large pillow between your legs and squeeze as much as possible its knees. Hold the maximum voltage for five seconds, then relax for a short while, and repeat nine more times - ten times in all in one go.
• Exercise 4: Stand up, straighten your back and place your hand on the wall or a chair. Go up on her toes so that your heels are as high as possible above the floor, and hold this position for three seconds. Slowly lower. Repeat ten times.
• Exercise 5 Starting position is the same as in the previous exercise. Move the weight of the body is not left leg, and take the right foot to the side without bending it. When you feel that you can not lift his leg higher, and your muscles strong tense Freeze for three seconds and then slowly lower your leg. Do this exercise ten times for each leg.
• 6. Exercise Walking. Hiking perfectly complement the special exercises in gonarthrosis of the knee, help to strengthen the muscles and improve endurance. Try to make every day for at least three thousand steps, and strive to increase the duration of walking ten thousand steps. Buy a pedometer Pedometer: how to choose the optimal device?   - With this easy-to-use and low cost device, you can easily count steps for a walk and on the way to and from work, while shopping, and so on.
• 7. Exercise Water aerobics or swimming. It has long been known that exercise in water lightens the load on the joints, and thus cause the muscles to work very intensively. After exercising in the pool be sure to stretch for at least five minutes - it contributes to the rapid recovery of micro muscles which appear almost after every workout.