12/04/2023
6 Effective Exercises for Musculoskeletal Disorders at Home
Exercise 1: Standing with one hand, pull the leg
Effect: Standing on one arm and practicing leg pulling can help relieve the pressure on the knee joint. Action: Legs shoulder-width apart
Step 1: Bend the right leg back so that the sole of the foot is facing the back, and fix it with the right hand.
Step 2: Keep your heels as close to your back as possible (you can use a wall for balance). Hold this position for about 30 seconds, then release and repeat with the left leg. Do 3 times a day for desired results.
Exercise 2: Dizziness
Efficacy: Strengthen the spine and waist. Also reduces back pain and soreness and increases spine strength
Ex*****on: You lie on the bed or the floor.
Step 1: Bend your knees 90 degrees, place your feet flat on the floor, and cross your hands behind your neck.
Step 2: Cross the left leg over the right leg and press the right knee into the bed. hold for 15 seconds
Step 3: Return to the original position, switch legs and do the same
Action 3: Raise one leg
Effect: Raise one leg and strengthen the muscles around the knee
Action: Sit on a chair with legs bent 90 degrees
Step 1: Slowly raise your right leg so that it is parallel to the ground and place your left foot on the ground
Step 2: Hold for 30 seconds, then lower your right leg and repeat with your left leg. Do this 10 and 2 times a day.
Exercise 4: Knee flexion
Results: Increased stretch and firmness in the knees, back and neck
To do: Lie flat on your bed or on the floor with your feet flat on the floor
Step 1: Bend the left knee close to the body
Step 2: Raise your neck and shoulders, put your chin against your knees, and hold for 15 seconds
Step 3: Return the left leg to its original position, then switch to the right leg. Exercise twice a day for 15 minutes each time.
Exercise 5: Backbends
Benefits: Strengthens and relaxes the spine. Relieve neck, shoulder and waist pain, very suitable for people who often suffer from back pain
Action: Sit with a straight back and straight legs
Step 1: Bend your legs at 45 degrees and spread them out to both sides
Step 2: Bring your arms forward, then slowly bend your body to the floor and hold for 15 seconds
Step 3: Relax and return to the original position, repeat the exercise 10 times
Exercise 6: The Cat's Back
Benefits: Relieves back and neck pain, strengthens wrists. It also improves digestion and blood circulation.
Ex*****on: Lie down facing the floor
Step 1: Support your knees at 90 degrees perpendicular to the ground. Arms and elbows straight, hands on the floor
Step 2: Push the arch of the foot back, bend the neck and head close to the body and hold for 10 seconds
Step 3: Go back to Step 1 and press your belly down. Lift your head and neck toward the sky and hold for about 10 seconds
Step 4: Return to the original position and repeat the movement 10 times
----
Zextra Sure - Malaysia
For your muscles and muscles ❤
Website: https://www.kolostrumzextrasure.online/no.1malaysia
