For those who do most of their work in the ofice and spend most of their time sitting, or those whose work is carrying heavy loads or aging is also a bone-and-joint related problem. In addition to medicines and prescriptions, there are daily exercises that help improve, strengthen and support Bone and Joint Health.
The beneficial effects of exercise on conditions of bone and joint health are well documented. According to the Mayo Clinic, “exercise is crucial for people with arthritis” due to its beneficial impacts on strength, flexibility, joint pain, and fatigue. In addition, aquatic exercise has been linked to improved quality of life in osteoarthritis sufferers. Research has also demonstrated that exercise is effective in preventing low back pain, and can reduce pain in women with chronic low back pain. Group exercise classes show reduction in low back pain. Exercise improves bone health in children. Exercise also benefits bone health in women, who are at higher risk for osteoporosis and fractures as they age..
Exercise 1:
Lie on the carpet, then put your hands together and bend your legs, pressing your knees close to your chest, slowly raising your head and neck high and touching your knees. Perform rotation on the left and right legs 5 times each side to help the foot area be active. This exercise is great for people who often experience numb muscles in the legs and thighs.
Take 15 - 20 minutes daily to practice the movements to maintain the flexibility of musculoskeletal.
Exercise 2:
Stand up straight, with your feet shoulder width apart. Using the left leg as a pillar, the body focus focuses on the left leg. Put both hands behind the head, hands intertwined. Hold the pose for about 10 seconds and then switch sides.
Exercise 3:
Lie on your back with your knees bent, hands clasped behind the back of the neck, lifting the head and shoulders off the floor to the shoulder blades, exhaling. Lower then breathe in. Repeat the movement 10 times.
Exercise 4:
Sit upright, hands on thighs, eyes straight, neck relaxed. While holding the position of your arms and hips, lean to the right to feel the gravity on the right, at this time, you will feel a slight tension in the spine. Perform about 10 times, then switch sides and repeat. This is good for your spine and neck. Regular exercise helps increase blood circulation and reduce neck and back pain.
Exercise 5:
Lie on your side on the carpet. Keep your right elbow to the floor, lower body straight, left hand against waist or down to body. Then slowly lift the entire hips and back off the ground, remain in position for 10-15 seconds, then switch sides, doing the same with the left elbow.
Exercise 6:
Sit upright with your legs folded 45 degrees and sideways. Put your hands straight in front of you and bend your body to the floor, hold for about 15 seconds, then return to the original position. Repeat for 10-15 times.
Exercising daily with the above exercises will help stretch the muscles, flexible joints, enhance the flexibility of the joints.
Live positively, eat scientifically
Eat more white meats, limit red meat (pork, beef, lamb) because these are foods that are high in acidity. In addition, it is necessary to limit the sweetness and fat, not using alcohol and stimulants.
Supplement many green vegetables, fruits, foods with high calcium content: cauliflower, broccoli, seafood, shrimp, crab, pork bones ...
Maintain a positive spirit, positive thinking to avoid stress negatively affects the mind and spirit, movement.
Exercise improves bone health in children. Exercise also benefits bone health in women, who are at higher risk for osteoporosis and fractures as they age..
General Orthopedic Conditions | City International Hospital's Orthopedic Specialists
At City International Hospital, Orthopedic Clinic, our team of orthopedic surgery experts uses the latest techniques and technology to improve care for people with musculoskeletal problems from diagnosis through treatment
- All dislocations and fractures in upper limb, pelvis, pelvis and spine.
- Arthritis of joints such as gouty arthritis, rheumatoid arthritis.
- Endoscopic surgery treating sports injuries such as knee cartilage injuries, front and back cross ligaments injuries, knee and shoulder arthralgia.
- Diagnosis and treatment of tumors of the musculoskeletal system.
- Diagnosis and treatment of bone and joint diseases in the elderly: spinal degeneration, osteoporosis, degenerative knee joint.
- Hip and knee joint replacement surgeries for: Degeneration of the hip, femoral necrosis, degeneration of knee joint, femoral neck fracture.
For appointment or more information about the services provided by Orthopedic Clinic, please contact:
- Nurse Station: (8428) 6280 3333, ext. 8214
- Reception Desk: (8428) 6280 3333, ext. 8213
- Operator: (8428) 6280 3333, ext. 0
- Address: No. 3, 17A Street, Binh Tri Dong B Ward, Binh Tan Dist. (Next to AEON Mall Binh Tan). Ho Chi Minh City.
- Website: https://cih.com.vn/en/
- Email: This email address is being protected from spambots. You need JavaScript enabled to view it.