Exercises for insufficiency of the elbow joint

If there is insufficient mobility of the elbow joint, perform the following exercises.

1. Stand straight, legs apart, bend your arms in front of you, spread your elbows to the sides. Make circular motions with your forearms in and out. Perform at least 5 times.

2. Starting position – kneeling. Rest your chest on the floor, stretch your left hand forward, lower your right hand under your chin. Tilt your pelvis to the right first, return to the starting position, then do the same on the other side. Repeat at least 5 times.

Exercises for diseases of the spine

If earlier you paid little attention to exercises related to spinal mobility, you will have to do it now.

1. Starting position lying on the stomach. Try to take hold of the soles of bent legs with your hands. Try to straighten your legs while lifting your upper body. Repeat several times.
You can do it differently: perform rolling movements on the stomach to the level of the chest for 3 minutes. Then rest and repeat the rolling for another minute.

2. Lie on your back, arms along the body. Try to straighten the torso in the chest area, while leaning; on the elbows and without lifting the pelvis and head from the floor. Then return to the starting position. Do 5-6 times.
After the warm-up movement, proceed to the actual gymnastics.

And one more piece of advice. If you are not able to perform a fully specified number of movements, which are present in each exercise from 30 to 100, do not worry about this, start with 20 times and gradually increase this number to 50, and then, if you already understand that you can master this temp, and up to 100.