15/02/2023
5 minutes of yoga a day for osteoarthritis sufferers:
– Basic posture: for beginners.
To begin, sit in the lotus position (cross-legged), with your hands resting on your knees, then breathe gently and evenly.
You can put a pillow on the carpet to sit on, it will be more comfortable.
This pose helps blood circulation, helps metabolize calcium in the blood, improves bone formation and flexibility in movement.
Cat Pose:
Kneel perpendicular to the floor, and at the same time place both hands on the floor so that the arms and legs are parallel to each other.
Keep your whole body straight and take a deep breath. Then lower your head to exhale and push your back and spine up, hold for 1-3 minutes. Remember to keep your arms and legs parallel to each other.
It is recommended to use a cloth or mat to practice more comfortably. This pose helps stretch the shoulders, back and neck, helping the elderly feel less tired.
Parents can ask others to place their hands between the shoulder blades to create a fulcrum when starting to practice.
- Pigeon Pose:
Sit on the mat, right leg bent at a 90-degree angle (you can use a pillow under the knee), chest up when you reach the left leg back, try to arch your back.
Bend the left leg forward and then repeat the stretch with the right leg.
This pose helps stretch the hips, reduces blood congestion, stimulates blood circulation in the back and hips better.
- Forward bending posture:
Sit upright on a mat or flat surface, legs straight in front, inhale and keep your back straight
Then exhale and reach your arms so that your fingertips touch your toes.
These yoga exercises help relieve back pain, stretch muscles and tendons, make supporting joints more flexible and help relieve knee pain.
Postures to help stretch the spine:
Sit upright on the mat, legs straight.
Bend the left leg, the left leg to the right.
Left hand on the mat as a support, right hand on the left knee, slightly turned to the left.
Repeat the above movement slowly with the right leg and left hand to rotate to the right side.
Hopefully with the exercise above, seniors suffering from osteoarthritis can practice this simple yoga exercise within 5 minutes a day to stay healthy, with scientific movement, the new exercise will bring health benefits. Restore a healthy musculoskeletal system, reduce the complications of arthritis or osteoporosis. In addition to scientific and reasonable exercise, osteoporosis milk containing calcium, phosphorus and hydrolyzed collagen protein should be combined to strengthen bone and joint health and increase longevity.
