Vežbe za jutarnju ukočenost šaka i prstiju Exercises for morning stiffness of hands and fingers

Dragi prijatelji dobrodošli na naš kanal "Skillful hands- spretne ruke".
Bol u zglibovima šaka je neprijatan, posebno ako dugo traje i utiče na naše svakodnevne aktivnosti. Jutarnji bolovi i ukočenost najčešće se povezuju sa degenerativnim bolestima zglobova- artroza, odnosno trošenjem hrskavice i okoštavanjem zglobova.
Kod upalnog reumatizma(artritisa) bolovi i ukočenost češće su praćeni otokom i crvenilom, bolovi su prisutni i u mirovanju, zahvaćeni su više sitnih zglobova šaka i prstiju.
Ovim bolovima plaćamo danak savremenom načinu života, nedostatak fizičke aktivnosti, nezdravoj ishrani i stresu.
Međutim, ako je uzrok bola neka povreda, trauma, istegnuće tetiva i slično, u akutnoj fazi je neophodno mirovanje, a vežbe se predlažu kasnije, kada se sanira povreda.
1. Svaku vežbu izvodite do granice bola.
2. Obavezna je pauza od oko pola minute između dve vežbe.
3. Uvek prvog dana vežbanja počinjete sa po 5 ponavljanja jedne vežbe. Svakog dana povećavate po jedno ponavljanje svake vežbe dok dostignete 10 ponavljanja. Svih sledećih dana vežbate svaku vežbu po 10 puta, sa pauzama između dve vežbe.
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Dear friends, welcome to our channel "Skillful hands".
Pain in the joints of the hands is unpleasant, especially if it lasts for a long time and affects our daily activities. Morning pains and stiffness are most often associated with degenerative joint diseases - arthrosis, that is, wear and tear of cartilage and ossification of joints.
In inflammatory rheumatism (arthritis), pain and stiffness are often accompanied by swelling and redness, the pain is present even at rest, several small joints of the hands and fingers are affected.
With these pains, we pay tribute to the modern way of life, lack of physical activity, unhealthy diet and stress.
However, if the cause of the pain is an injury, trauma, tendon strain, etc., rest is necessary in the acute phase, and exercises are suggested later, when the injury is repaired.
1. Perform each exercise to the point of pain.
2. There is a mandatory break of about half a minute between two exercises.
3. Always start with 5 repetitions of one exercise on the first day of training. Each day you increase one repetition of each exercise until you reach 10 repetitions. On all the following days, you practice each exercise 10 times, with breaks between two exercises.
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