Technique massage.
all moves doing from a
fingers to a shin joint.
you begin from a smooth a back surface a foot.
ends 2 ,3,4 fingers rub a back foot a half circle moves.
end a big finger rub a intervals between bones foot.
transfer on a foot and begin smooth her in a direction from a fingers to heel.
rub heel a linear,spral and circle moves a fingers ends and heads bones 3 phallanges fingers and fingers in fist.
in joint disease fingers thus smooth and rub theirs from a back and heel
surface.
ending a passive moves in joints every finger ,like bending,bending out,leding and
leading out.
ending a smooth back and heel surface foot.
Massage a shin joint.
smooth shin joint in a direction from a foot to knee joint.
circle rub a shin,ending four fingers is begins rub under external ankle,transer on a front side,low in a front side under internal ankle and ending move on a achilles tension.
big finger or edge wrist do a saw moves and dash in a front surface joint,after under ankles.
rub a achilles tension,do a saw and nip moves.
passie moves in a joint,bending and bending out ,leading and leading out,and circle moves a foot.
Step 3.
everyday exercise.
if you age is more 50 and your feeling need in whish a t,visit your dr.
strain select own ,like from age ,feeling and ready.
and check pulse after and to exercise.
For a select complext before mirror stand up,look on itself and decise which muscles need in recovering and which parts need to fight a fat.
A plan doings after consult with instructor or check in a books,with 15 exercise including for a different muscles types,in 2 months you must add correctors and change a few.
Step 4.
selecting sport.
Best exercises on a fresh air.
Avoid a force and fight spot.
avoid lead to record your main record good health.
select a group where you will check pulse after and to and if you are 50 y.old and pressure.
after every train check foots,right select shoes,and chech sugar,remember about hypoglycemia prophylaxis.