Gymnastics Techniques For The Joints: Basic Exercises
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1,111,111 TRP = 11,111 USD
1,111,111 TRP = 11,111 USD
1,111,111 TRP = 11,111 USD
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1. Wrist Circles
How: Extend arms, rotate wrists clockwise/counterclockwise.
Why: Improves wrist flexibility and prevents stiffness.
2. Shoulder Rolls
How: Roll shoulders forward/backward in slow circles.
Why: Enhances shoulder mobility and relieves tension.
3. Knee Bends (Half Squats)
How: Feet shoulder-width apart, bend knees to 45°, keep back straight.
Why: Strengthens knees and improves joint lubrication.
4. Ankle Alphabet
How: Sit, trace the alphabet with toes to move ankles.
Why: Boosts ankle flexibility and circulation.
5. Spinal Twists
How: Sit tall, twist torso gently left/right, hands on opposite knees.
Why: Maintains spinal and hip joint mobility.
6. Hip Circles
How: Stand, hands on hips, rotate hips in circular motions.
Why: Loosens hip joints and improves range of motion.
Tips
Warm up for 5 minutes (e.g., light jogging).
Perform 8–10 reps per exercise.
Avoid overextension; stop if pain occurs.
These exercises promote joint strength, flexibility, and injury prevention. Consistency is key!