Dr. Bubnovsky: exercises for the spine, adaptive gymnastics, recommendations

How many people in the world are suffering from back pain! Physiologists say that frequent problems with the spine are the reckoning of humanity for the ability to walk on two legs with its head held high. Well, and, of course, all kinds of benefits of civilization affect our spinal column is far from the best way. We are lazy, move a little, sit and eat a lot - from here even osteochondrosis and intervertebral hernias often occur in young people. What can we say about the older generation!

People who have experienced at least once what severe back pain is, know how painful this is. At such moments, it would seem, I’m ready to give everything for someone to teach and suggest how to get rid of adversity. Ointments and pills help only for a while, and then again deterioration occurs. Exercising is scary because you’re afraid to even move. Meanwhile, there is a doctor by the name of Bubnovsky. The exercises for the spine that he developed are able to help even completely desperate people. Do not believe? But in vain! Read the information in our article. And begin to act, because, as the wise say: "Under a lying stone ..."

Get acquainted - Sergey Mikhailovich Bubnovsky !

Who is this - Dr. Bubnovsky? It is known that he has a doctorate in medical sciences and is a professor and founder of kinesitherapy. Today, he has two higher educations and a twenty-year successful medical practice devoted entirely to the treatment of both acute and chronic diseases of the human musculoskeletal system. Sergei Mikhailovich receives patients in the wellness center he created in Moscow and combines his main activities with the work of a doctor in the KamAZ-master team. And this indefatigable person himself takes part in many rally competitions. Here he is - Dr. Bubnovsky. Exercises for the spine, numerous books on health, the simulators he designed for practicing sick people - these are the fruits of his work.

It all started once with a tragic incident. The life of Sergei Mikhailovich was such that at the age of 22 he got into a major car accident, as a result of which, due to severe injuries, he was practically unable to move. The forecasts of the attending physicians were completely disappointing, and the young man himself was forced to look for ways of healing. For 27 years, he worked hard to regain his health. And he got his way. Based on his own experience in the fight against the disease, Dr. Bubnovsky developed his treatment system, which daily helps a huge number of people.

What is the method based on?

What is the essence of the method? The main thing here is the treatment of joints and spinal column with movement. This method is called kinesitherapy. Usually, people who feel pain and discomfort in the joints, try to move as little as possible to provide the patient with maximum peace of mind. Doctors usually agree with this approach and prescribe topical treatment with ointments, and often begin to insist on surgery. Very often, operations are done with a hernia of the spine, it is believed that this is almost the only means that can help the trouble.

But the method of Dr. Bubnovsky is built primarily on the elimination of physical inactivity. The patient does special safe exercises, during which tiny deep muscles that hold the spine are activated. The strength of these muscles is such that when any vertebra is loosened or deformed, they compress it with terrible force, trying to hold it in place. From this, hernias, pinching of nerve fibers, etc. arise. Improving kinesitherapy exercises are able to relieve muscle spasm and return diseased vertebrae to their place.

A set of painkillers exercises

1. Get ready to master the Bubnovsky method. The number one spine exercise begins first with a relaxation of the back, and then with its bending. To do this, we kneel slowly, rest our hands on the floor. Then, as you exhale, slowly bend up your back, and while inhaling, bend down. We do everything slowly and smoothly, 20 times.
2. Muscle stretching exercise. You need to get on all fours, then stretch the right leg back and sit on the left. Pull your left leg forward, which is strength, while sinking lower and lower. After everything is done 20 times, change legs, do 20 exercises again.
3. Starting position - standing on all fours. Pull the body forward, as far as possible, do not bend the lower back in any case.
4. Now stretch your back muscles properly. To do this, sit on all fours, and then fold. On exhalation, bending both arms at the elbows, we bend the body to the floor. On the next exhale, we straighten our arms, while we sit on our heels. Do 6 repetitions.
5. The next movements that the Bubnovsky method recommends are an exercise for the spine and at the same time for the abdominal press. We lie down on your back with bent knees, hands wound behind the head. The body on the exhale rises so that the elbows should touch the knees. For untrained and obese people, this exercise may seem too complicated at first. You can help yourself with a wave of hands.
6. We make the half-bridge. To do this, lie on your back, hands lie along the body. On exhalation, raise the pelvis as high as possible, on inspiration lower it. This movement can be done up to 30 times.

Adaptive gymnastics

The treatment of the spine according to the Bubnovsky method, the author himself recommends starting with special adaptive gymnastics. She will help the body to tune in the right way. We got ready, started:

1. Sit on the heels and breathe actively. On the inhale, rise and do circular arms with your hands. On exhalation, return to the starting position.
2. Conducting cleansing breath. In this case, put your palms on your stomach and through the tightly compressed lips to make the sound "p-f".
3. Do an exercise for the press at number 5 from the previous chapter.
4. Lying on your back, raise your pelvis from the floor. The legs are bent at the knees.
5. Group from a prone position. On exhalation, the torso and bent legs rise simultaneously. Try to bring your knees and elbows together.

Foot exercises

The treatment of the spine according to the Bubnovsky method will be more effective if the patient makes it a rule to regularly perform these simple exercises to strengthen the feet during warm-up:

1. Lie on your back, arms lie on your sides, legs are straight, shoulder-width apart. Big toes bend and then stretch, maximally straining them.
2. I. p. Is the same as indicated above. An exercise consists of rotations in feet alternately clockwise and counterclockwise.
3. I. p. The former. The big toes alternately come and go.
4. The toes are compressed as if you want to pinch an object with them, and then spread out in different directions.

Why is it so important to strengthen the feet with diseases of the spine?

Let's talk about the reasons why gymnastics according to the Bubnovsky method includes such elementary exercises for the feet. The thing is that the feet, along with the ankle joints, serve as shock absorbers when walking, which reduces the load on the back. They have 27 bones, the same number of muscles and 109 ligaments. And this whole device should function perfectly. In fact, everything happens not so, which, of course, negatively affects the spine. That is why it is so important to patiently strengthen your feet.

Classes on special simulators

There are original simulators that Bubnovsky himself developed. Exercises for the spine, performed with the help of these devices, help the quickest return of health. Classes on the simulator of the famous doctor are able to restore the tone of the spinal muscles, strengthen the muscle frame, they return the lost functions to the joints, improve blood circulation, normalize and accelerate biochemical processes, eliminate pain and cramps, and also help prevent diseases of both the spine and other joints of our body.

Treatment according to the Bubnovsky method with the use of simulators is recommended for those patients who have recently undergone surgery and need rehabilitation. Many patients were convinced from their own experience that the Bubnovsky simulator is an excellent alternative to surgery. Exercises in the gym are shown for both adults and children. The only negative is that for such classes you will have to visit a special center.

Doctor's recommendations

There are a number of recommendations and advice that Dr. Bubnovsky gives. Exercises for the spine, of course, need to be performed regularly. But that is not all. For example, we all spend a third of our lives in a dream. Unfortunately, very often our back does not get a good rest. So what needs to be done?

1. Pick up a good mattress. It is clear that sleeping on the soft is much more pleasant, but hard is much more useful for our vertebrae.
2. For the back, the worst is when a person is sleeping on his stomach. In this case, the neck is bent up, and this is an unnecessary load on the spine. The best sleeping position is on your side or on your back. Use a special pillow for the body, with its help you can evenly distribute body weight.
3. After sleeping, you don’t need to immediately get out of bed abruptly; it’s better to spend a little time on stretching your body properly.

Especially for office workers

The Bubnovsky method, reviews of which can inspire optimism even for people with very large problems with the spine, helps many. But the disease is best prevented, not treated. Here are some recommendations a doctor gives for those who work in the office (these people often suffer from back pain due to a sedentary lifestyle):

1. It is very important what you are sitting on. If it is not possible to install an ergonomic chair, then follow your posture. The legs should not be crossed, and the body should lean forward or backward, let the knees be bent at right angles.
2. Your computer should be at eye level so that you do not have to constantly lower or raise your head.
3. Be sure to take short breaks every 45 minutes, during which you can get up and do a little workout.

Centers of Bubnovsky

Bubnovsky advises doing exercises for hernia of the spine in special centers under the guidance of experienced instructors. You can get detailed advice there. To date, such institutions are open in many large cities of Russia, their number is constantly increasing. Call 8-800-555-35-48 to find out if such a center exists in your city.

Conclusion

Well, now you know a lot about the Bubnovsky method. The exercises described in our article, despite their lightness, are really capable of working wonders. A healthy, elastic spine is one of the signs of youth. Fortunately, it is possible to achieve an almost perfect condition of the spinal column at any age. You just need not to lose faith in yourself and your strength!