Due to a sedentary lifestyle, sedentary work, hereditary factor and other reasons, most people have problems with their back, neck and other organs of the musculoskeletal system. And if earlier it was difficult to solve the problem, today there is an original method of Dr. Bubnovsky. It is it that allows you to restore the primary functions of the motor system. And to do it really in your usual home environment. Which charge according to Bubnovsky is right for you, decide for yourself.
What is charging at home?
Regardless of the disease, type of pain and other individual characteristics, charging is performed in a gentle mode. This means that all exercises are done at a slow or moderate pace, without jerking and sudden movements. Charging Bubnovsky for beginners is a set of measures aimed at eliminating pain symptoms, distortions in one direction or another. The goal of these simple and affordable exercises is to make your movements graceful.
What types are there?
Depending on the types of diseases and affected areas of the body, the following types of professional medical gymnastics are distinguished:
- for the spine (in case of scoliosis, pain symptoms in the region of the lower back, ridge, etc.);
- knee, shoulder, hip and other joints;
- neck (with osteochondrosis).
As you can see, charging Dr. Bubnovsky allows you to solve a lot of problems observed in patients of different ages.
How often is it done?
Bubnovsky not only came up with his wellness gymnastics for all occasions, but also tested it on himself. In the end, he managed to get rid of the wheelchair, recover and heal others. However, a good result, according to the author, can be achieved only with the daily implementation of a suitable complex for you. Otherwise, charging for the spine according to Bubnovsky will give a weak or very temporary effect.
Are there any contraindications or limitations?
Since each method is designed to eliminate a particular problem, it does not contain contraindications. However, it should be understood here that everything is purely individual, for example, during the rehabilitation postoperative process. Therefore, the charging itself according to Bubnovsky is selected individually, or it involves the presence of a qualified instructor. For example, such specialists work in the very center of Dr. Bubnovsky and his representative offices. Residents of St. Petersburg can be found on Vasilievsky Island, 5th line, d. 70, and Lansky highway, 14, building 1, letter A. Operating hours: Monday to Friday - from 9:00 to 22:00 On Saturday - from 11:00 to 18:00.
What problems does it solve?
Exercise according to Bubnovsky is an excellent selection of physical exercises that relieves pain in the joints, which makes them soft and elastic, strengthens. It allows you to prevent or slow down the development of arthritis, arthrosis, gout, flat feet.
The complex for the spine helps to restore back mobility to patients suffering from the effects of scoliosis, osteochondrosis, intervertebral hernias. Special complexes for the neck eliminate such troubles as the widow's hump or withers. In a word, all these exercises relieve pain, smooth the spine, heal joints and simply make life easier.
Simple exercises to relieve back pain
The whole complex consists of 6-7 exercises. All of them are performed on the floor using a special yoga mat or any other covering. The first thing to do is stand on all fours (focus on the palms and knees). Next, take a breath and arch your back. As you exhale, bend in the opposite direction. In yoga, this exercise is also called the "cat." Repeat movements on inhalation and exhalation up to 15-20 times. At the same time, do not forget that all your actions should be smooth and slow.
Another useful exercise, which includes charging according to Bubnovsky , is called “Stretching Step”. It is performed from the base pose (remember the previous position with emphasis on the knees and hands). Bend the right leg at the knee and sit on it, moving the body weight in the same direction. Extend your left leg to the side, lower yourself below and at the same time bring your right arm forward. In turn, the left palm tends to a straight leg. Freeze in this position for a few seconds and change the position of the arms and legs to the opposite.
Performing this exercise, try to overcome pain and each time make your step as wide as possible. The number of repetitions per approach is 20.
Charging from osteochondrosis according to Bubnovsky: “Pumping” and stretching the back
The next exercise is called "Leveling". It begins with an emphasis on the knees and hands. Next, you need to slightly push the knees back and make the distance between the palms and legs even more. Then gently stretch forward, transferring part of the load to the hands. Repeat this action 5-6 times, but try not to bend in the back.
At the next stage, return to the previous starting position, bend your arms at the elbows (as with push-ups), exhale and lower the body to the floor. At the very bottom, straighten your arms, lower your pelvis onto your heels and stretch your lower back muscles. This situation resembles the pose of a child from yoga. Repeat 5-7 times. This is a great charge for hernia. According to Bubnovsky , as you see, it is not difficult to deal with. The main thing is that no equipment is required and all approaches can be performed at home.
Stretching and lifting the pelvis
It is performed from a supine position. At the same time, the legs remain bent at the knees and the emphasis is placed on the feet. Next, you need to put your hands in the lock behind your head, chin with force to press to your chest. The next step is to raise the upper body (as with pumping the press). Try to tear your shoulder blades off the floor and reach your knees with your elbows. It is noteworthy that the number of such repetitions is not limited. Follow them to the best of your ability.
The next exercise is an excellent exercise for the joints (Bubnovsky is not in vain called the “articular master”). It is performed from a lying position. The back and head lie on the floor, the legs are bent at the knees, and the arms are arbitrarily spread to the sides. As you exhale, forcefully push your feet on the floor and lift your pelvis up. Hold for 1-2 seconds. Go downstairs. Repeat 10-30 times. At the end of the complex, it can be repeated another 2-3 times.
Several exercises for joints
This complex can be performed in the morning without getting out of bed. It allows you to quickly wake up and tune in to a new day. It starts with the feet. Turn them (both legs at the same time) to the right and left. This movement resembles car wipers. Then try to forcefully spread your fingers and squeeze again. Repeat all this 15-20 times. Next, begin to describe the stops in a circle in one direction, and then in the other direction (each 20 times).
Bend your knees. Alternately lower the right knee to the left foot, and then the left to the right. At the third stage, it is worth doing the pelvic ups and ending the complex with the exercise “cat”. Now you are ready to get out of bed.
The simplest gymnastics for the neck
To relieve tension from the cervical spine, charging for the neck according to Bubnovsky will help you . The main thing is that it is not difficult to carry it out. To get started, kneel down and sit on your heels. Then stretch up behind the crown. Slowly turn your head left and right. Then try to tilt your head alternately to one and the other shoulder. Just pull the ear to the forearm, and not to the ear. Repeat in each direction 5-10 times.
Make a circle with your head in both directions alternately. Imagine mentally that the head is a large pencil with which you try to describe the circle on the ceiling. Most importantly, do not try to throw your head back. Then start swinging your head back and forth. Repeat the same number of times as in previous exercises for the neck.
To relax, spread your legs wide, grab your elbows with your hands and in this position lower the upper part down. Imagine that you are a stream of water that drains easily onto the floor. Relax.
Complex for radiculitis, osteoporosis and hernias
At the first stage, get on all fours. Then turn your head and simultaneously swing your pelvis to the right. Change side. Repeat 5-6 times in each direction. After that, return to the previous position. Twist the pelvis alternately on each side. You can connect your head to this. Repeat exercise 5-7 times.
Return to the original position. Bend your knees slightly towards the feet, straighten your arms and stretch forward. Thus, you will make a light and soft stretch of the back. Then stand with emphasis on the palms and knees. Extend your right hand forward and simultaneously lift the opposite side as a counterweight. Stay in this position for 4-5 accounts. Repeat with the other hand and foot. Return to the child’s position, transferring the body weight to the heels. Put your head on the floor, round your back and stretch your arms forward.
Go to the wall. Lay the mat below. Lie on your back. Then lift both legs against the wall. With gentle movements, resting on your arms and legs, climb the wall. Move this way until your lumbar abuts against the wall and your legs are high. Freeze in this position for 4-5 accounts. Exhale and inhale. And then gently lower your legs behind your head. To exit the pose, it is enough to perform a somersault back or lie on your side and rise.