Summary Inner and outer ligament injuries to the knee are very common. There is pain on the affected side of the knee, swelling, reddening and warming as well as painful restriction of movement. Later on, instability in the knee joint can occur, especially in the case of torn ligaments, because the proprioception as well as … Summary | Exercises for an injury to the inner and outer ligaments
In ligament injuries, mobility in the knee joint is initially restricted by reflex muscle tension, but later on, instability in the knee joint can occur, particularly in the case of torn ligaments. Untreated torn ligaments increase the risk of subsequent knee joint wear and tear – arthrosis in the knee joint. Once the injury has … Exercises for an injury to the inner and outer ligaments
“Arm pendulum” Tilt your upper body/left shoulder slightly forward. You have a light weight in your hand. Let gravity take effect and let the stretched arm pendulum for about 15 seconds. Then change the arm. Continue to the next exercise
“Lateral Stretch” Tilt your ear while sitting or standing to the respective shoulder with straight upper body. Your gaze and chin are constantly straight forward. Press the opposite shoulder downwards so that you can feel the stretch there. Continue to the next exercise
“Front neck muscles” Place your head from the stretched side inclination (see exercise 1) in the neck. hold the stretch for about 10 seconds per side. Go to the article “Exercises against neck pain
A hunchback is a false position or malposition of the spine. The thoracic spine is bent too much, so that it arches backwards. Often this also changes the position of our lumbar spine. Here we usually find an increased hollow back. In technical terminology, increased flexion is referred to as increased kyphosis and hollow back … Exercises against a hunchback from spine malposition
Possible causes A hunchback can be caused by changes in the vertebrae due to certain diseases such as osteoporosis, Bechterew’s disease or Scheuermann’s disease, but also long-term bad posture in everyday life or heavy loads such as heavy lifting in front of the body can promote a hunchback. This leads to a change in the … Possible causes | Exercises against a hunchback from spine malposition
“Shoulder circles” When standing, circle your shoulders from front/up to back/down. Do this 15-20 times. Continue with the next exercise
“From an upright position, push your buttocks backwards as if you were closing a drawer with them. Your weight is thus shifted to your heels. The feet are slightly rotated outwards, the knees point in the same direction during flexion of max. 100° and are at no time above the tips of the feet (knees … Exercises against neck tensions in the office 4
“Power-House” Lie on your back and place your feet on the floor. As you exhale, tilt your pelvis forward and tense your abdominal muscles very firmly. Imagine that you press your belly button into the floor. The head is slightly raised. When you exhale, release the tension again. You can either do 15 repetitions or … Power House
“Diagonal quadruped stand Move to the quadruped stand. Bring an elbow and a knee together diagonally under the body. The chin is taken to the chest, creating a hunched back. Then the knee is stretched backwards and the arm is stretched forward completely. Do 15 repetitions before changing leg and arm. Back to the article
Due to a changed lifestyle, frequent sedentary activities, little movement in everyday life and at work, the overweight and abdominal fat in society has increased enormously. Stress has also increased in general, making it even more difficult to get up for sports after a long day at work. Especially during sports, endorphins are released, which … Exercises against abdominal fat
