Rotational Exercises

All the joints in our body have to be activated mainly to remove all the accumulated toxins in the joints and also to lubricate the joints uniformly. This simple exercise performed daily for ten minutes can even cure arthritis and also prevent such problems.

Neck Rotation

Move the neck side-to-side, up and down and in rotary motion for eight to ten times. If you have cervical problem, do not perform this dynamic exercise. But you can apply static pressure with your palms on your head preventing the motion and repeat for eight to ten times which will strengthen your neck muscles.

Shoulder Rotation

Rotate the shoulder joints eight to ten times in clockwise direction and then in the anti-clockwise direction.

Elbow Rotation

Hold the hand just above the elbow joint and rotate eight to ten times in clockwise and then in anti-clockwise direction. Repeat the same procedure on the other hand.

Wrist Rotation

Hold the wrist joint with one hand and rotate the fist eight to ten times in both direction. Repeat the procedure on the other hand. Similarly up and down, side-to-side movements of the wrist joints can be practised to get relief from arthritis pain.

Finger Rotation

The thumb and all the other fingers can be rotated eight to ten times in both directions with the help of the other hand.

Hip Rotation

Stand with your feet one and half feet apart and gently rotate the hip joint eight to ten times in one direction and then in the opposite direction.

Forward and Backward Bending

In the same position, slowly bend backwards as you inhale and bend forward as you exhale. Repeat this exercise for eight to ten times.THOSE SUFFERING FROM BACK PAIN SHOULD AVOID FORWARD BENDING.

Side Bending

Spread your feet one and half feet apart and bend on your side as you exhale and try to touch the leg as low as possible with the hand. Inhale and come straight. Repeat the procedure on eithe1 side on the same plane for eight to ten times.

Twisting

In the same position bend your elbows and raise upto the shoulder level. Then twist on one side as you exhale and inhale as you come back to normal position. Repeat this on the other side and continue for eight to ten times.

Knee Rotation

Keep both the feet close and bend at the knee. Place your palms on the respective knee joint and rotate clockwise and anti-clockwise for ten times making the biggest circle possible.

Sit-ups

In the same position sit down as you exhale and stand up as you inhale. Repeat this exercise for ten times.

Ankle Rotation

Lift one leg about 30deg. and rotate the ankle-joint clockwise and anti-clockwise ten times. Repeat on the other leg.