拉伸视频，以帮助关节炎的人保持移动
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我们回来了Let's Move at Homevideo series, and this one is all aboutstretching.
物理治疗师杰伊·米洛莫（Jay Milomo）将指导您为患有关节炎和其他肌肉骨骼状况的人的身体不同部位提供通常的伸展运动。
You can sign up for early access to the exercise series by joiningLet's Move这里：
You can find out lots more about the Let's Move programme on our website.
评论
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Ellen ModeratorPosts:1,122Great thank you I for one will be signing up as the winter looms I might have to do less walking!
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Lizb12 成员Posts:38我很期待
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优雅111 成员Posts:30哦，要尝试这个☺️
优雅
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Yvonneh 成员Posts:1,116Hi,
第一个视频已经发布，评论看起来不错，我将尝试一下 - 看看您的想法。
量身定制的拉伸：肩部锻炼
在这个柔和的15分钟后续伸展视频中，物理治疗师Jay Milomo与患有关节炎的Sylvia一起加入。他们一起证明了通常推荐的shoulder exercises对于患有关节炎和其他肌肉骨骼状况的人，包括手臂伸展，肩膀圆圈，门压和桌子滑梯。
这些练习旨在将其纳入您的日常工作中，可以在任何地方进行并使用日常物品。
时间：15分钟
带来的物品：茶巾，电阻带（可选）。如果您附近有椅子和桌子，也将有所帮助。
Yvonne x
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Nancy321 成员Posts:2喜欢所有这些练习视频，就像在家私人教练一样。继续工作。
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Moira 成员Posts:37该视频绝对出色。它使用了我（很多年前）教会我做的很多练习，而且我大多数日子都会做。目标是每天。
Versus Arthritis videos are brilliant so do use them to keep yourself mobile. I find that if I don't do even small exercises each day, I soon seize up like a rusty hinge.
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Sharon_k ModeratorPosts:399Tailored stretching: Knee exercises
在这个温和的15分钟后续伸展视频中，詹姆斯（James）与类风湿关节炎和强直性脊柱炎一起生活了物理治疗师Jay Milomo。他们一起展示了通常推荐的动作膝盖疼痛或僵硬. Keep knees supple by doing exercises including quadriceps strengthening, straight leg raise and sit to stand.
这些练习旨在将其纳入您的日常工作中，可以在任何地方进行并使用日常物品。
时间：15分钟
Items to bring along: Towel, it will also be helpful if you have a chair and a sturdy step (or stair) nearby.
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Sharon_k ModeratorPosts:399
量身定制的拉伸：手指，手和手腕运动
在这个温柔ten-minute follow-along stretching video, physiotherapist Jay Milomo is joined by Sylvia who lives with arthritis. Together they demonstrate commonly recommended finger, hand and wrist exercises for people living with arthritis and other musculoskeletal conditions including finger strengthening, finger tendon glide, hand lift and wrist turn. We use our fingers, hands and wrists for so many everyday tasks, it’s important to keep them mobile and strengthened.
这些练习旨在将其纳入您的日常工作中，可以在任何地方进行并使用日常物品。
Time: 10 mins
带来的物品：一张厨房纸或小毛巾
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布林莫尔 成员Posts:1,815量身定制的拉伸：脖子和背部运动
在这个柔和的15分钟后续伸展视频中，物理治疗师杰伊·米洛莫（Jay Milomo）与患有关节炎的詹姆斯（James）一起。他们一起证明了通常推荐的neck and back exercises for people living with arthritis and other musculoskeletal conditions including head turn, chin to chest, leg raise and back stabiliser.
Improve your mobility and strengthen your neck and back muscles by adding this 15 minute video to your daily routine. These exercises can be done anywhere and make use of everyday items.
A couple of exercises involve lying down - Jay and James show you safe ways to get down on to a yoga mat or the bed or sofa.
时间：15分钟
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布林莫尔 成员Posts:1,815
Tailored stretching: Elbow exercises
在这个温柔eleven-minute follow-along stretching video, physiotherapist Jay Milomo is joined by Sylvia who lives with arthritis. Together they demonstrate commonly recommended elbow exercises for people living with arthritis and other musculoskeletal conditions, including elbow bend, wrist flex, wrist extension, wrist turn and wrist lift with weight.
This session will be beneficial for stretching the muscles around theelbow joint并改善运动的关节范围。这些练习旨在将其纳入您的日常工作中，可以在任何地方进行并使用日常物品。
时间：11分钟
带来的物品：锡罐或重量轻（可选）。
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布林莫尔 成员Posts:1,815
Tailored stretching: Hip exercises
在这个柔和的15分钟后续伸展视频中，物理治疗师杰伊·米洛莫（Jay Milomo）与患有关节炎的詹姆斯（James）一起。他们一起证明了通常推荐的髋关节运动for people living with arthritis and other musculoskeletal conditions, including hip extension, heel to buttock, squats, knee hugs, heel slide and external hip rotation.
本次会议将有益于建立力量和提高髋关节的移动性。这些练习旨在将其纳入您的日常工作中，可以在适合您的任何地方和一天中的任何时间进行。几个练习涉及躺下，可以在瑜伽垫，床上或沙发上进行。
Time: 15 min
Items to bring along: it would be helpful to have a chair nearby to hold unto.
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布林莫尔 成员Posts:1,815
量身定制的拉伸：脚踝，脚和脚趾运动
在这个温柔twenty-minute follow-along stretching video, physiotherapist Jay Milomo is joined by James who lives with arthritis. Together they demonstrate commonly recommended ankle, foot and toe exercises for people living with arthritis and other musculoskeletal conditions, including seated calf stretch, ankle rotation, alphabet writing, toe spread, basic balance and standing heel raise. This session will be beneficial in improving strength and mobility in your ankles, feet and toes. Designed to be incorporated into your daily routine, these exercises can be done anywhere and at any time of the day that suits you. Most of the exercises will be sat down and some will be done standing up so make sure you have plenty of space around you as well as something to lean against such as a bed, a wall or a sofa.
Time: 20 min
要带来的物品：座椅锻炼的椅子，毛巾和电阻带（可选）。
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