Therapeutic exercises to treat osteoarthritis

27 October 2023

Exercises should be performed daily - complex exercises are quite simple to perform and do not require the use of any equipment.

A set of exercises in a standing position

Stand straight, feet shoulder-width apart (starting position). Slowly tilt your head to one side, holding this position for 10 seconds, tensing your neck muscles as if resisting an imaginary impact from your shoulders. You can create resistance by pressing the same hand against the side of your head. Slowly return to an upright position. Repeat the tilt in the other direction, v. v. 15 times;
Starting point. Gently tilt your head forward, hold for 10 seconds, while tensing your muscles or pressing your hands on your forehead/back of your head. Slowly tilt your head back but not all the way, so that the back of your head does not touch your back, hold for 10 seconds. Also repeat 15 times;
Starting point. Turn your head to the side and stretch your chin to your shoulder for 10 seconds. Repeat in the other direction, v. v. 15 times;
Sit or stand in a comfortable position. Make a movement with your chin as if writing the number 0, then 1, 2, etc. v. up to 10. This exercise is great to do between workouts to relax your neck muscles and reduce back tension.

Lie on your back on a flat surface (floor, bed without pillows). Raise your head above the surface, hold for 10 seconds, lower, rest for 5 seconds. Repeat 7 – 10 times (when you feel tired);
When lying on your side, raise your head so that it is parallel to the surface, fix the position for 10 seconds, then lower your head. Repeat the exercise 10 times on each side;
Lie on your back, raise your head, bring your chin toward the ceiling (not your chest), hold for 10 seconds, return to the starting position, repeat 10 times.

Stand straight, feet shoulder-width apart, back straight. Gently "hunch" your back, pulling your chin toward your belly and your shoulders toward each other. Stay in this position for 10 seconds, then slowly straighten your back, squeeze your shoulder blades together, carefully tilt your head back and stay like that for another 10 seconds. Repeat 10 times;
Stand straight, alternately raising your shoulders as high as possible, 10 times each time. Then lift both shoulders at the same time, hold in the above position for 5-10 seconds, relax. Repeat the same 10 times;
Make slow circular movements with your shoulders, first back, then forward, 10 times in each direction;
Stand straight, legs together, arms down along the body. Bend to the side, as if touching your knees with your hands, fix the position for 10 seconds. Now in the other direction, v. v. 10 times;
Place the fists of both hands on your back under your shoulder blades. Arch your back as much as possible while pressing forward with your hands. Hold this position for 5 - 10 seconds. Now gradually lean forward, bend your back, and wrap your arms around yourself. Repeat 10 times.

Stand straight, hands on hips, feet shoulder-width apart. Slowly lean forward without arching your back. Stand straight and lean back as far as possible. Repeat 10 times;
The position is the same as in the previous exercise. Do 10 sit-ups, bending your back as much as possible;
Stand on all fours, back straight. "Put" your arms to the side so that your back is arched, stand like that for 10 seconds. Now in the other direction, repeat 10 times;
Lie on your back on the floor or bed, relax. Tighten your abs, as if pressing your back into the floor. Hold this position for 10 seconds then relax
Alternatively - lie on your back, legs bent at the knees. Bring the elbow of one hand toward the knee of the opposite leg, now with the other elbow. 10 times each side;
Now stretch your arms behind your head and stretch your back as much as possible. Hold the position for 10 seconds. Repeatedly.