Table of Contents
The importance of the joints
The joints are – the word itself says – those structures which, articulating, they allow us to move forward. They have various nature and shape and therefore different functions. Each joint it is made up of different elements: Bones have their own joint surfaces and a joint cavity which is a thin slit present in the point of conjunction, bounded by the articular surfaces and the articular capsule (sleeve of dense connective tissue that surrounds the bony articular surfaces in connection).
In turn, the joints have a classification that depends precisely on the nature of the movements they give rise to. Depending on the motor actions that allow the bones involved they can be divided into:
- mobile (also called diarthrosis joints), a category that includes the knee, elbow, wrist, shoulder, hip and ankle;
- semi-furniture (amphiarthrosis), such as the vertebral column, which has a range of motion of flexion and extension with a certain limitation, and the same vertebrae, which have a different range of motion based on the affected tract;
- fixed (synarthrosis), such as the bones of the pelvis and skull.
Returning to the first group, let’s look at the main types of synovial joints from which many of our movements originate: we find the enarthrosis (made as a full sphere hosted by a hollow sphere), the trocleoarthrosis (a sort of concave throat cylinder fits into the convex face of the other, the condylarthroses (two ellipsoidal surfaces of which a full one is hosted by a convex), trochoid (a segment of uniaxial cylinder), arthrodia (allow only small sliding movements) and finally the saddle joints (two surfaces, one concave and the other convex).
Gymnastics and joints
Playing sports continuously guarantees joint health as long as it is done constantly and with gradual loads. A type of movement suited to your body both in terms of frequency and intensity of work goes to reduce the risk of inflammations on the joints, it helps the bone system and internal circulation, it “lubricates” the joint heads.
There are two other indirectly positive implications for related bones weight and muscles. Firstly, by going to play sports on a regular basis and with measured strength of action, the bones have to carry less weight as it goes to burn calories and lose weight by helping your entire metabolism. The body gets used to moving and the whole structure benefits from this. The bones “get used” to cushioning and the tissue becomes and remains strong. The risk of falling and, for example, fracturing, as the reactivity increases, the body gets used to managing spaces and obstacles and proprioception increases.
In addition to decreasing the load on the joints, sport helps keep the muscles toned: we must imagine the muscles as structures that protect and set in motion the bony ones and that follow all the movements between one joint head and the other, making them soft. THE musclesin fact, they execute the impulses of the nervous system and follow the movements of the bones, they are “magnificent performers”. The body becomes mobile and elastic, both at the level of cartilages and ligaments, and at the level of joint mobility.
3 exercises
Let’s see together 3 classic exercises that go to strengthen the joints in an important way and to loosen them.
Extension of the column from the ground
They also call it “cobra” in reference to the yoga posture which is inspired by the serpent’s strength to rise high on itself. It brings great benefits not only to all the vertebral discs but also to the wrist joint (better if well heated first). Strengthens the shoulder and back muscles. From the prone position, buttocks contracted, leave the hands just beyond the chest and inhale push against the mattress in order to lift the torso off the ground. In no way should you feel pain in the lumbo-sacral area of the back and for this reason it is important to keep the pubic bone against the mattress and climb as far as you can in order to avoid problems in that area. To be repeated at least 5 times performing the movement slowly and with deep breathing.
Stretching of the spine and arms
While standing, simply cross your fingers and stretch your arms upwards, above your head, keeping your palms against the ceiling and then bring them in front of your chest, always crossed and push forward to finish the exercise. pushing them down with the palms towards the floor. L’elongation deep in the spine and arms brings well-being and brings blood flow. To be repeated at least 8 times in all three positions taking care to inhale and exhale deeply.
Leg and pelvis wellness
With your feet together, lean your torso forward by bending your knees slightly and letting your arms fall to the sides of your body naturally. Trying to keep the inactive bust (especially the neck), the legs are extended gradually, activating the extensors of the thighs. The legs should not be stretched out with force and in apnea, but gradually, in a soft way and supported by the breath.
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