Joint stiffness in the morning is alert to arthritis, these few actions teach you to move the joints

Raise the neck and protect the cervical vertebraeThe neck is the "traffic artery" of the human body, and the five important meridians of the Du Mai, Bladder Meridian, Small Intestine Meridian, Bile Meridian and Sanjiao Meridian all pass through the back of the neck. However, here "the road is narrow and there are many cars", qi and blood are easy to stagnate, and bad habits such as sitting for a long time and frequently looking down at the mobile phone also hurt the cervical spine the most.

The simplest and most effective way to maintain cervical spine care is to raise your head moreThis action was likened by the ancients to "crane drinking": the neck is raised, the chest is raised, and the lower jaw is poked forward; Then retract your jaw, bow your head slightly, and then raise your head and chest and repeat the above movements.

Stretch outStretch your waist while lying down, straighten your neck, breathe and expand your chest, stretch your arms, waist and lower limbs。It contracts most of the muscles in the body, accelerates blood circulation and oxygen**, and relieves tension and fatigue.

Move the wrist and finger joints and finger fingers to scratch 10 times, and wrap the wrist around the ring 10 times. What it does:Improve hand and wrist stiffness in the morning and wake up joints.

Abdominal contraction exercisesLie on your back with your hips flexed and your knees flexed, breathe normally, breathe without breath-holding and deep breathing, and keep your belly button for 10 seconds when you sink to a large extentRelax for 10 seconds. The above is one time, repeat 20 times. This movement mainly exercises the transverse abdominis musclesIt is the basis for many exercises and can also be trained while standing, walking, or sitting.

Sternocleidomastoid muscleThis exercise can be awkward because the muscles are in a sensitive position. If you really feel unwell, don't do this exercise. To get started, ask a physical therapist to help you get started.

To find this muscle, stand in front of a mirror and turn your head to the side of your body. This movement will make the muscles visible.

Side press leg exercisesSide leg pressure can not only make the legs be effectively stretched, but also allow the waist to be effectively stretched through leg pressure. Leg press is a very important exercise for warm-up exercises, and the legs play a vital role in fitness training, whether it is a barbell squat or a barbell row, the legs need to be supported steadily.

Active ankle, hip, and ankle dorsiflexion for 60 seconds (place the kettlebell on the same knee and push the knee forward with the weight of the kettlebell to enhance the dorsiflexion function of the foot) hip range of motion 10 times (sit on the cushion with each leg at a 90-degree angle and rotate alternately) thoracic range of motion 10 times (press the upper back on the foam roller, hold the chest up and open the chest cavity for 5 seconds, then rest for a short time before proceeding to the next time).

We have learned it, and it will allow us to better protect our knee joints, and our bones will not be stiff, which is very good.

Having learned, I think it is very practical to do this movement, and I can practice it every day to ensure my physical health.

I've also learned, and it seems that these exercises can work well to every corner of the joints, and I plan to try it in the morning when I exercise, exercise my body, and move the joints of the whole body.

I learned it, in fact, these movements are also very simple, although the movements are relatively simple, but they are very helpful to the body, and you can also insist on exercising every day.

**Scheme.

1.Patients with mild symptoms can use local massage, physiotherapy, external application of traditional Chinese medicine, joint function exercise equipment and manual release, etc.**, and non-surgical** are also suitable for patients with contraindications to surgery and assistance before and after surgery**. 2.

Adhesiolysis should be performed in severe patients, and the deformity should be corrected first for those with fracture and malunion, and repairing surgery should be performed for patients with local soft tissue defects. Note: Joint function exercises are painful, but joint function exercises should still be performed after adhesion release surgery.

Medication safety. 1. Maintain the correct posture of the patient, change every two hours, and perform stretching exercises and flexion joints to increase the amount of joint activity and promote blood circulation; Avoid joint and muscle atrophy. 2. During the period, the wound site should be treated correctly and well, and the fracture should be reliably fixed, and then the activity should be carried out on the basis of reliable fixation, which is commonly referred to as making the fracture heal in the function, and the functional activity should be recovered before or during the healing of the fracture.

Answer] A [Answer Analysis] Patients with rheumatoid arthritis should stay on bed rest when they have fever or obvious joint swelling during the active period, and should carry out wild model or functional exercises during the remission period. For the prevention of morning stiffness, multi-yard bed rest is a mistake for Songwu.