Simple Exercises for Joints - Part 1

These set of simple techniques help to loosen the joints of the body. It is useful in eliminating the energy blockages in the joints. Recommended for those with Rheumatism, Arthritis, High blood pressure, Heart problems or other ailments where vigorous physical exercise is not advised.

Practice with awareness :

• Perform with awareness of the actual physical movements.
• This method helps to co-ordinate between mind, body and breath.
• Synchronize the breath with physical movements with awareness.
• This method of practice is useful for harmonizing, revitalizing and improves the functions of the internal organs.

 Give rest in between the practice :

• After two or three exercises, relax and close your eyes to calm down the mind and body.
• Focus on your natural breath effortlessly, feel the breath and sensitize the breath consciously.
• After a minute or so continue the practice in a relaxed way.
• If you feel tiredness during the practice, rest in Savasana.

 Note :

• Only those muscles associated with any particular practice should be used while the rest of the body should be completely relaxed.
• Try to practice with eyes closed for the maximum benefits.
• Perform the exercise with awareness throughout the practice.

 1.  Passive Rotation of Toes :
     Position : Dandasana or Sitting on a Chair.

     Practice  :

• Bend the right leg at the knee, place the right foot on the left thigh.
• Move the individual toes with the left hand ( passive movement ) bending them forward and backward, right and left, rotating clockwise and anti-clockwise 5 times each.
• Then hold all the toes with the left-hand squeeze and bend them forward and backward 5 times.
• Repeat the same practice with the left foot.

 2.  Toe Bending :
      Position :
      Sit with legs outstretched and keep the feet slightly apart.
      Rest the palms slightly behind the buttocks, fingers pointing backwards.
      Slightly lean backward taking the support of the straight arms.
      Keep the spine erect.

         
                                               Toe Bending                      Ankle Bending

                                            
      Practice :

• Focus on your toes.
• Move the toes of the feet slowly forward and backward.
• Keep the feet upright, the ankles relaxed and motionless during the practice.
• Hold each position (forward and backward) for a few seconds.
• Practice with normal breathing.
• Repeat 10 times.

 Note :    

• Can practice this exercise while sitting on a chair.
• If necessary,  do this practice with each foot separately.

 3.  Ankle Bending :
      Position :  Same as Toe Bending Practice.

      Practice :

• Focus on your feet.
• Move the feet slowly forward and backward, bending them from the ankle joints.
• Try to stretch the feet forward to touch the floor if possible and then draw them back towards the knees.
• Hold the each position (forward and backward) for a few seconds.
• Repeat 10 times.

Note :      

• Can be practised sitting on a chair.
• If necessary, practice with each foot separately.
• While inhaling, move the feet backward and while exhaling move the feet forward.
• Can be practised with normal breathing also.

4.   Ankle  Rotation :

      Position :  Dandasana
  

      Practice :

• Keep the legs apart about a foot.
• Focus on your feet.
• Rotate the feet in clockwise and anti-clockwise rotation.
• Repeat 10 rounds.
• Practice with normal breathing.

Note :      

• Heels should be kept firmly on the floor throughout the practice.
• Do not bend the knees.
• Can be done sitting on a chair or cot keeping the knees straight.

5.   Knee  Rotation :
      Position : Dandasana

       Practice :

• Raise the right thigh.
• Straighten the right knee to 90 degree.
• Interlock the palms under the thigh to support.
• Keep the right leg parallel to the floor.
• Rotate the right lower leg around the knee joint five times clockwise and five times anti-clockwise with normal breathing.
• Slowly bring the right leg down on the floor.
• Repeat the same movements with the left leg.

Note :

• Let the leg below the knee hang freely while rotating.
• This practice can be done sitting in a chair or at the edge of a cot.

6.    Knee Cap Tightening

       Position : Dandasana

    Practice :

• Focus on your knees and close the eyes.
• Slowly pull up the knee caps and then slowly release.
• Repeat 20 times with normal breathing.
• Practice with awareness.