To treat problems of the joints and musculoskeletal system, many resort to the help of drug therapy or surgical intervention. An alternative method is the unique gymnastics of Bubnovsky for joints. The doctor of medical sciences helps to return to a normal lifestyle even in the most advanced cases thanks to specially designed exercises for the restoration of the musculoskeletal system - kinesitherapy.
What is the essence of the method?
The main objective of kinesitherapy is treatment with movement. The unique technique allows you to normalize the work of all internal systems and organs without the intervention of traditional medicine, but only using your own human reserves and eliminating the main cause of problems with the spine and joints - physical inactivity. Thousands of patients with various pathologies of the musculoskeletal system became adherents of such therapy. The success of treatment directly depends on the desire of the patient.
Physiotherapy exercises have certain simple rules that a patient must follow, according to Dr. Bubnovsky. The rehabilitation of the spine and joints allows gymnastics without the use of tablets, ointments, injections, blockades and operations. In addition , kinesitherapy can help with diseases of the pelvic organs, relieve drug dependence for hypertension, diabetes mellitus, bronchial asthma. For each individual case, it is necessary to develop an individual set of exercises that should first be performed under the clear guidance of an instructor.
Bubnovsky gymnastics for beginners
Adaptive gymnastics is intended for those who decide to get rid of pain in the spine and joints with the help of a course of exercises by Sergei Mikhailovich Bubnovsky. It allows you to prepare the body for more serious stress.
To do this, perform the following steps:
- Crouching on your heels, you need to take a few deep breaths and exhalations. During inhalation, you should slightly rise and make circular movements with your hands, and when you exhale, take your starting position.
- Putting your palms on your stomach, we try to make the sound “pf” through tightly closed lips. Such breathing is called purifying.
- A press should be prepared. To do this, lie on your back, bend your knees, and close your hands in a lock and place behind your head. As you exhale, raise your head and body, trying to reach your knees with your elbows. On inspiration, lower to the starting position.
- To perform the half-bridge exercise, you should maintain the same position as for the press. Hands should be placed along the body. When inhaling, the pelvis should be raised (without sudden movements), and on the exhaled - lower.
- We get on all fours and do a forward bend, bending our elbows, and back.
- In the same position, you need to bend your back as you exhale, and when you inhale - down. In this case, breathing should be slow and calm.
Initially, Bubnovsky’s gymnastics for beginners should be performed by a patient under the guidance of a trainer or rehabilitation doctor trained in this program. It is important to control breathing, monitor your own well-being during the exercise.
Treat joints
Daily exercise will relieve pain during pathologies such as arthritis, arthrosis, osteochondrosis, flat feet. Bubnovsky gymnastics for joints will allow you to forget about the need to take medications, which have a number of serious side effects on the body.
In order to achieve a positive result, you must regularly perform exercises, starting with a minimum load. The number of repetitions of one action is 10-20 times. In this case, the action should not cause discomfort. The therapeutic effect of physical education should be assessed no earlier than after 3 months.
We develop the ankle and knee joints
Every morning you should start with light gymnastics, which can be performed while still in bed. Bubnovsky advises starting with the development of the joints of the foot. To do this, it is enough to straighten the legs in a prone position and pull the socks towards and away from you. It is necessary to perform 20 repetitions of such an exercise and go to the circular rotation of the foot.
Work out knees in the morning will help Bubnovsky gymnastics. For joints, the following exercise will be helpful. Lying on your back, you need to bend your knees and straighten it alternately by pulling the toe onto yourself. The heel should be pulled forward.
Hip Exercises
Bubnovsky gymnastics for the joints of the pelvis involves the implementation of exercises that favorably affect the musculoskeletal system and internal organs located in this area. To do this, lying on your back, spread your legs to the sides and bend at the knees. It is necessary to alternately lower the knees between the legs and try to touch the floor. This will improve blood flow in the pelvic area after a night's sleep. Repeating the exercise 10-15 times, you can perform the "half-bridge". At the end of the development of the joint, bend the legs at the knees and pull them to the chest. In this case, the chin must touch the knees.
Bubnovsky: gymnastics for the spine
Back pain is now familiar to many people, and the main "merit" in this belongs to a sedentary lifestyle, which leads to hypotension (weakness) of the muscles. Kinesitherapy involves performing exercises on a simulator, which was also developed by the author of the technique. This allows you to relieve pain, restore mobility to the joints and remove muscle tone. If all the rules are followed as a result of therapy, you can completely get rid of problems with the spine, which, it would seem, could only be resolved surgically, according to Bubnovsky.
Gymnastics for the spine, which is often called extreme rehabilitation, is used for protrusions, disc herniation, degenerative-dystrophic changes, osteochondrosis, scoliosis. The most effective exercises:
1) Sitting on the floor with legs extended forward, we begin walking on the buttocks. Hands should be bent at the elbows.
2) Now we tear off the legs from the floor, bend them at the knees and perform a similar action.
3) Get on all fours and bend your back up and down on the exhale and inhale, respectively.
4) Bubnovsky gymnastics for joints also includes stretching exercises. From the position on all fours it is necessary to sit on the left foot, and stretch the right one back. The left arm should be extended forward and slowly, without sudden movements, stretch the muscles, tilting the body.
Bubnovsky’s gymnastics for the lumbar region helps to eliminate pain during the exercise “scissors” and “bicycle”. It is also recommended to wave your legs in a bent and straightened state.
Is it possible to do exercises with intervertebral hernia?
Many patients were convinced that the gymnastics of Bubnovsky with hernia of the spine is the only way to save from pain. Exercise helps to strengthen the muscle corset, relax the spasmodic muscle, improve blood circulation in the problem area and stretch the spinal column.
The regimen of the gymnastic complex and the exercises themselves should be selected by a specialist depending on the severity of the patient's condition.