ออกกำลังกาย แก้ปวดเข่า ข้อเข่าเสื่อม ผู้สูงอายุ [บริหารเข่า : ระดับ1 เริ่มต้น] — Transcript

Full transcript

1. 0:00Today I will invite everyone to exercise. Exercise the muscles around the knee.
2. 0:04Leg muscles Makes us strong
3. 0:06Reduce knee pain. Sit up and walk up the stairs better.
4. 0:13Hello today you're with me, Dr. Fame.
5. 0:16Today I'm going to demonstrate. No, I'm going to invite everyone. Exercise with me.
6. 0:21It will be an exercise that I designed.
7. 0:23For people who have knee pain, their knees make loud noises, their
8. 0:25knees begin to make a popping sound, they start to have problems when walking.
9. 0:29Or people who are afraid of osteoarthritis in the future? You can start doing this exercise right away.
10. 0:34Exercising on this day I must say first that
11. 0:36I will make it as simple as possible. No matter how old you are
12. 0:40No matter what problems there are You can start doing it in this video.
13. 0:44First of all Equipment that you want to prepare
14. 0:46There are four things in total. Today we will be all sleeping positions.
15. 0:49Therefore, the first thing that you need to prepare must be a yoga mat. Or the easiest thing is to do it right on the bed.
16. 0:57Secondly, I would like you to prepare a
17. 0:59small towel. The third one is a pillow.
18. 1:03Today we will do it in a chill style. Please
19. 1:06prepare a pillow as well. Go to bed and do it.
20. 1:09And the last thing that I want you to prepare is That is, I want you to prepare yourself.
21. 1:13Prepare your intentions well. Today we will have to manage so that we will be successful in exercising.
22. 1:19If anyone is ready, let's get started. For those who are not ready, you can press follow
23. 1:23or save this clip first. And now we'll do it together.
24. 1:27Don't worry, you don't have to close and run away.
25. 1:29It's very easy. Everyone can definitely do it.
26. 1:33First of all, we need to stretch our muscles first. Because it is important that we do not get injured during exercise.
27. 1:40And then in the warm-up section. If anyone likes massage medicine or wants a warm compress, this can be done.
28. 1:45You can warm up your muscles here. Okay,
29. 1:48the first exercise will be to stretch your calf muscles. The muscles in the back of the thigh.
30. 1:55By the way, it is The first one is to hold the hand to the tip of the foot. After that, pull it tight and
31. 2:01then slowly stretch your knees down until they are close to the floor.
32. 2:05Hold for about ten seconds.
33. 2:14For the elderly Or people who are starting to have back pain.
34. 2:18It is not recommended to bend your back a lot. I would recommend using a towel.
35. 2:22By looping it on the tip of your foot. And then we gradually I'm being disrespectful.
36. 2:28Together with keeping your knees close to the floor like this. Hold for ten seconds.
37. 2:45Next, change sides. Uh,
38. 2:51pull tight. Slowly bring your knees close to the floor.
39. 2:55Slowly stretch. You will feel tightness in your calves and the back of your thighs.
40. 3:01For this position It will help reduce cramps.
41. 3:04And it helps reduce bruising. You can also have pain in the soles of your feet.
42. 3:08Can you see that we can do it all at once and get benefits for many diseases?
43. 3:13One more round.
44. 3:14Ten seconds.
45. 3:26OK. One more side.
46. 3:41OK. Very good.
47. 3:43Last move. of muscle stretching
48. 3:47Come lie down. Ah, okay,
49. 3:50lie down. And then after that
50. 3:52Put your hands on your ankles. Then pull your ankles in.
51. 3:55Until you feel tightness in the muscles in front of your legs.
52. 4:10OK, switch sides. Bend your legs up and
53. 4:14put your hands on your ankles. Pull it close to your butt so it's tight in front of your legs.
54. 4:56Okay everyone. The muscles are starting to feel energized. Next, I
55. 5:00will do exercises to increase the flexion and extension of the knees. Because for many people,
56. 5:05when they have knee pain, it makes it difficult to fully bend and stretch.
57. 5:08As a result, walking becomes more difficult. It's difficult to sit up.
58. 5:12OK. The method is to find a pillow. Place it on the heel of your foot.
59. 5:18After that, press your hand on the front of your leg.
60. 5:21Keep your knees straight. Close to the floor. Okay,
61. 5:34let's do both sides. At the heel
62. 5:39Stretched down to make it tight.
63. 5:43This will make our knees stretch as much as possible.
64. 5:50Next, I took a pillow to support it.
65. 5:55And it's called heel plowing. That is, try to rub your heel on the floor,
66. 6:00keep rubbing and rubbing until your heel comes close to your bottom.
67. 6:07I'll take as many as possible.
68. 6:28Try not to let your butt float. Don't cheat. Don't cheat.
69. 6:41Okay. Do this about ten times.
70. 6:58OK. You can do it gradually. No need to hurry.
71. 7:05On the other side, please. Slowly
72. 7:27. Slowly. Slowly.
73. 7:56OK. We're almost halfway through.
74. 7:58It's a way to warm up the muscles. And then increasing the bending and stretching.
75. 8:01Next, it will be an exercise to increase the strength of each muscle.
76. 8:06This is the first bundle. It's a muscle in the front of the leg.
77. 8:09This muscle It will result in us
78. 8:12There is a reduction in knee pain. Make your knees stable.
79. 8:15Walking and moving will be better. Let's get started.
80. 8:20The first is to sit straight. Find a pillow.
81. 8:23Place it under your knees so that your knees are slightly bent. After that, it gradually stretched away.
82. 8:29Disrespectful to the utmost.
83. 8:34Let's do it together. Slowly. Slowly.
84. 8:37Ten times. Go.
85. 9:01Rest for a moment. I'll explain first.
86. 9:04It is to do this. It will result in strong, smooth muscles in the front of the legs.
87. 9:08By his own research, he found that
88. 9:12It will make your knees reduce pain. and increase stability
89. 9:17And in the long term Suppose this muscle is really strong.
90. 9:21It can help be a factory for burning fat as well. This muscle
91. 9:25It is considered a large muscle. Anyone who wants to lose weight too
92. 9:28It can often be the base of this muscle. And what are the precautions for this position?
93. 9:33That is, don't swing. Don't try to swing.
94. 9:36Because swinging will send force to the knee.
95. 9:38It makes my knees hurt more.
96. 9:40Okay, let's move on.
97. 10:05Take a break for a moment. It's this position.
98. 10:07For people who have knee pain. Can do this
99. 10:11Because this position is quite safe. For people with mild knee pain
100. 10:14want to manage This position is the recommended position.
101. 10:18One more set.
102. 10:40OK, very good. If you want it to be good,
103. 10:43do about four to five sets. Ten rounds at a time, but initially,
104. 10:47at the beginning, you might do just two to three sets first.
105. 10:50Take what you can handle first. Don't force it too much.
106. 10:54It won't last long. Let's do it slowly together.
107. 10:57The most important thing about exercising like this. That is, trying to make us feel tired.
108. 11:03If we feel tired It shows that we've got an OK performance.
109. 11:07Come on, do the other side.
110. 11:30OK, rest for a moment.
111. 11:34Let's move on. I must say that each pose that we took
112. 11:37It will be a position that most people have researched to say is actually useful. Can help patients
113. 11:42And I want you to think about it. that we exercise like this It is considered that we are taking medicine.
114. 11:47If it's best, we'll leave in the morning and in the evening. Morning, noon and evening, it's like we're taking some kind of medicine.
115. 11:52You have to practice it as a habit too. Come on,
116. 12:22take a break for a moment. Anyone who feels tired or can't take it anymore.
117. 12:27Just be patient a little more. It's going well.
118. 12:31Are you ready for another round?
119. 12:57How are you? You can take a break and drink some water for a moment.
120. 13:02The second position. It will be an exercise for the side butt muscles.
121. 13:06For this position It's an important position.
122. 13:09Because really When we have knee pain Muscles of the buttocks, legs, thighs
123. 13:14, and calf muscles. It will atrophy at the same time.
124. 13:18For this exercise. Straighten your legs.
125. 13:21You can bend the bottom knee a little bit.
126. 13:24After that Try to spread your legs up.
127. 13:28About twenty centimeters from the ground, and then not turn over
128. 13:32or overturn like this. Try to set it straight.
129. 13:35Let's get started.
130. 13:40Take it slow.
131. 14:10OK, take a break. For this position
132. 14:13We will feel pain on the side of our buttocks. The muscles of the buttocks on this side are very important
133. 14:18because they affect walking and balance. I'll put up a video for you to watch soon.
134. 14:22If we assume that the muscles in this area are not strong, how will you walk abnormally?
135. 14:27If anyone doesn't want to walk like this. We'll start the second round now.
136. 14:44Slow down.
137. 15:03Please be careful with this pose.
138. 15:04That is, try to keep yourself upright. Not facing backwards
139. 15:08And not too forward and forward. And you don't have to rush to do it.
140. 15:12Do it slowly. For anyone who has hip pain.
141. 15:16This position will also help reduce hip pain. Are you ready?
142. 15:22We'll get started. Let's go for the third round.
143. 15:55Okay, very good, everyone. We'll switch sides.
144. 15:58Ready. I
145. 16:30'm tired. If the patient is tired, I'm tired.
146. 16:32I want to say that the doctor is tired. But we will fight.
147. 16:36We will conquer the disease together. Let's continue.
148. 17:04Two sets already. There's one more set left. Come on,
149. 17:08it's the last set. Take
150. 17:13it slow, there's no need to hurry.
151. 17:17We can imagine that we are kicking the pain up. We are conquering pain.
152. 17:38Awesome everyone. Now whoever is starting to feel tired means that
153. 17:41you are starting to conquer pain every now and then. We're close to the finish line.
154. 17:47For this position How to do it?
155. 17:49Start by lying down first. After that gradually Bend both knees close to your body.
156. 17:54After that, slowly apply pressure from your heels.
157. 17:57Push yourself in, slowly. Okay,
158. 18:01push straight. You don't have to bend like this.
159. 18:05It can cause back pain. Do this position like this.
160. 18:08Put your hands on the floor and push gently.
161. 18:11We might be able to check. We put our hands on the butt muscles here.
162. 18:14You will feel that your muscles are tight.
163. 18:17For this position Will help in getting up.
164. 18:20Sitting is good. And for anyone who wants a beautiful butt
165. 18:24with lots of butt muscle mass.
166. 18:25This pose can help too. OK, I'm ready.
167. 18:29Let's start
168. 18:37slowly .
169. 19:12OK. The thing to be careful about with this method is
170. 19:15try not to lean too much.
171. 19:18Because it will cause back pain
172. 19:21or I can't do it. Maybe get closer to the legs
173. 19:24and then push slowly, take as much as you can handle.
174. 19:27If it's the best, Knees and shoulders form the same straight line.
175. 19:31Don't tiptoe, don't do anything.
176. 19:33Let's continue.
177. 19:48Slowly, slowly.
178. 20:16Okay, very good. Are your butts tired, everyone?
179. 20:21Finally,
180. 21:00if you think I'm doing it too fast, you can do it slowly.
181. 21:06I have arrived at the last position. It's the exercise of the calf muscles.
182. 21:09which calf muscles Will help with walking
183. 21:11You can also tiptoe. The way to do it is very simple. The last position
184. 21:16starts with placing your feet on the floor, touching the floor on both sides.
185. 21:19After that, slowly wiggle your feet up.
186. 21:24Let your heels float. But the toes are still close to the ground.
187. 21:29Like this. Slow down. Are you ready?
188. 21:33Let's get started.
189. 21:54We will feel stiffness in our calves.
190. 22:04Okay, let's take a break.
191. 22:05It's this position. Caution is Don't do it too fast as usual.
192. 22:09Do it slowly, take it easy. And when we exercise
193. 22:13One thing we can check. We can try talking.
194. 22:17If we assume that we do not speak in sentences. Or if you say it and feel suffocated,
195. 22:20it means it might be too heavy. You may gradually reduce the weight
196. 22:25and reduce the amount first. But if we assume anyone
197. 22:28After doing this, you can still speak fluently. Let's continue. Are you ready
198. 22:31?
199. 23:02OK, very good. Give everyone encouragement.
200. 23:06Keep fighting. If everyone is tired, that
201. 23:08means we're halfway done. Because now I'm tired.
202. 23:12Finally
203. 23:21When we do it, we may give ourselves encouragement. It's like we're tiptoeing towards success.
204. 23:49Okay, everyone is very talented.
205. 23:53Who has reached this point? I really admire it.
206. 23:57When we have finished exercising. We might go back to the first part for a bit.
207. 24:01That is, stretching the muscles at the end a bit. We won't get hurt.
208. 24:05Tomorrow I will be able to continue doing it. Same as before.
209. 24:11Wrap the cloth around it and slowly stretch your legs tight.
210. 24:28Switch sides.
211. 24:50The second position.
212. 24:54Get your knees up. Cross your legs. Take your hands and push your knees down.
213. 25:15Change sides.
214. 25:38The last position is to lie face down, everyone. Put your hands on your ankles.
215. 25:58Slowly change sides.
216. 26:20OK. Today is over. Whoever has reached this point, I admire that
217. 26:23everyone is talented and very determined. Today will be a basic exercise first.
218. 26:29In the next videos, we will gradually increase the difficulty
219. 26:32and intensity. Who made this clip? Then I felt like,
220. 26:35OK, I'm comfortable. You can skip to the next video or the next intensity.
221. 26:40For anyone who exercises today
222. 26:42Then I felt pain and aches. I suggested that You may take paracetamol
223. 26:46or muscle relaxants. You can do it first.
224. 26:48And if we assume that we can't do it tomorrow Maybe take a break for one day.
225. 26:51Then let's continue with the exercise.
226. 26:53When you're in pain, it means you've succeeded because
227. 26:58your muscles are already building. In this clip, anyone who thinks the pose is too difficult, too
228. 27:02easy, too tiring, or too light can type it under. Please feel free to comment.
229. 27:06See you in the next clip. Everyone is really great today
230. 27:09Goodbye.