Movement for joint pain
Exercises that can relieve pain in the body
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Stretch, roll, press. What Roland Liebscher-Bracht recommends to relieve joint pain.
With joint pain you don’t have to live, movement specialist Roland Liebscher-Bracht is convinced: You can take action yourself to alleviate them. For people who have had backs or hips for years, this is comforting news. Liebscher-Bracht’s YouTube videos have been clicked on hundreds of thousands of times, and he’s a star on social media. For every complaint, whether hand, neck, foot or toe, you will find exercises there or in his app that are supposed to help and that you can easily do at home.
The idea behind his method: Joint pain is related to excessive muscular-fascial tension that pulls on the joints. “This permanent pressure causes the pain,” explains Liebscher-Bracht. “Because we no longer make full use of our range of motion, the muscles shorten. The cartilage suffers from this tension – and those affected suffer because it hurts.”
For him, there is only one effective way to break the spiral of increasing pain, wear and tear and limited mobility: “The high tension in muscles and matted fascia must be normalized again.” He recommends stretching exercises, rolling massage and pressure point treatment. “All exercises work together and are a help for self-help to let the body fine-tune itself again,” explains the expert.
That should be noted
Can the exercises also make the problems worse? Rather not, believes Liebscher-Bracht: “In the worst case, they bring nothing.” To be on the safe side, the following also applies here: It is better to have the symptoms clarified by the doctor – especially if you have serious previous illnesses, permanent headaches or are taking blood thinners. Or visit a certified Liebscher-Bracht therapist.
The programs are Not complicated at all and still effective. For the knee, for example, according to Liebscher-Bracht, two exercises are enough to relieve the symptoms (see below). There are videos on all joint complaints on Youtube (LiebscherBrachtThe pain specialists) or in the Liebscher & Bracht app (12.50 euros per month, in the App Store).
The two top exercises for the knee
calf exercise
Stretch: Standing the left foot z. B. Stand on a stack of books, press your heel to the floor. Hold for 30 seconds, then the other side.
That’s it: Stretches the twin calf muscles.
Front Thigh Exercise
Stretch: In the prone position, place a roll under the right thigh, just above the knee joint. The left forearm is relaxed on the floor. Now bend your right heel, wrap a strap or belt around the instep of your right foot, support your right elbow on the floor and use the strap to gently pull your right foot towards your buttocks. hold for 30 seconds.
Tension & Intensify: Now press the right bar firmly into the floor and tense the leg in the stretching direction for a maximum of five seconds. Then pull your foot towards your buttocks for five seconds. Three reps. Then tense in faster alternation with the inhalation and counter-tense with the exhalation – for 30 seconds.
Active stretching: Unbuckle the strap and pull your right foot towards your buttocks with maximum force for 30 seconds. change of sides.
That’s it: Stretches the thigh extensor.
Continue reading:
The best exercises and tips against joint pain from movement experts Roland Liebscher-Bracht there is life in the new BRIGITTE! (10.50 euros, at the kiosk or under gettotext.de/gettotext-leben).