Gymnastics Bubnovsky for the joints and spine

Bubnovsky's Gymnastics for Beginners

Bubnovsky gymnastics for beginners

Today, many health professionals are ready to share their experiences, developing techniques to maintain the body in the norm. One of them is Bubnovsky S. M. He is the creator of the system of alternative orthopedics and neurology based on the performance of certain sets of exercises. If, in the traditional sense, such diseases are treated with tablets, ointments and corsets, then Bubnovsky's joint exercises for beginners suggest lifting the reserve forces of the body, activating them with special exercises.

Gymnastics by the method of Bubnovsky

The main merit of Dr. Bubnovsky is that he proposed muscular and bone ailments with kinesitherapy, i.e.movement. Now the patient does not entrust his health to the doctor, but personally makes efforts for his own recovery. Of course, Bubnovsky's adaptive gymnastics, in addition to its general version, has a hundred individual varieties.

Doctor Bubnovsky: gymnastics for beginners for the spine

Among the most different types of exercises, Bubnovsky's gymnastics for beginners is distinguished by its softness and focus on pain reduction. Consider the exercises that are offered in the system:

  1. Relaxation and deflection of the back. Stand on your knees, rest your hands on the floor, on the exhalation bend your back, on inhalation - bend over. Perform the exercise smoothly, gently, just 20 times.
  2. Stretching muscles. Stand on your knees, rest your palms on the floor, pull your right leg back, while sitting on your left leg. It must be pulled forward as far as possible. Repeat for each leg 20 times.
  3. Slopes. Stand on your knees, rest your hands on the floor, pull the body forward as much as possible, without trough in the lower back. Keep your balance.
  4. Stretching of the back muscles. Sit on all fours, then exhale flex your arms in the elbows and pull the body to the floor. As you exhale, stretch out your arms while sitting down on your heels. Repeat 5-6 times.
  5. "Half-sign".Lie on your back, hands along the body. On exhalation, lift the pelvis as high as possible by making a half-stitch, and lower the pelvis on the inhalation. Repeat 20 times.

This complex of gymnastics system Bubnovsky has long proven its effectiveness in the fight against pain in the back area, as well as in the quality of their prevention.

Adaptive gymnastics of Bubnovsky for beginners

If you are just starting to heal your joints according to the proposed system, you should first start a course of adaptive gymnastics, which will help you easily get used to the stresses and prepare your body for them.

  1. Sit on your heels, relax and breathe, rising on inspiration and performing circular movements with your hands. Exhalation - sitting on the heels. Repeat 20 times.
  2. Place your hands on your stomach, and through tight lips compress the "PF!" Sound as you exhale. Repeat 20 times.
  3. Lying on the back, knees bent, hands behind the head. On exhalation, break away from the floor, inhale - return. Repeat 20 times.
  4. Lying on the back, knees bent, hands behind the head. On an exhalation raise the pelvis, at the same time shifting the knees. Repeat 20 times.
  5. The situation is same. It is necessary to be grouped on an exhalation: to lift a trunk and legs and to try to reduce knees and elbows. Repeat 20 times.
  6. Lying on the right side, rest on the floor with your lower arm and group, pulling your knees to your chest. Repeat 20 times for each side.

Gymnastics for joints according to Bubnovsky if in the public domain on the Internet, and on DVD-disks. It is much more convenient to deal with such a virtual trainer, because there are things that are better to see once than to hear or read a hundred times. Do not forget about the regime of breathing, calmness and smoothness of each movement, and then the system will be effective and painless.

The effectiveness of adaptive gymnastics Bubnovsky

In modern society, where the majority prefer a sedentary lifestyle, age-related diseases of the joints and spine are considered normal. Nevertheless, to keep the joy of movement for many years, to get rid of joint pain and restore mobility to them - it is possible.

The doctor of medical sciences, professor, Sergey Mikhailovich Bubnovsky has developed a special method of gymnastics treatment. Such treatment requires some physical preparation from a person. For such preliminary preparation, adaptive Bubnovsky gymnastics for beginners is intended.

Dr. Bubnovsky

All over Russia there are special Bubnovsky health centers that help people regain health and get rid of pain without medication. He studied many of the world's existing methods of working with the musculoskeletal system. Based on his knowledge and personal experience, he developed his own method of treating the spine and joints.

Gymnastics Bubnovsky

In the 24 years after the accident Sergei Mikhailovich Bubnovsky became disabled. The trouble was the impetus to find an effective recovery system after spinal injuries. The doctor was able to develop his own rehabilitation programs based solely on the resources of the human body, without surgical and drug treatment.

The essence of the method of Sergei Mikhailovich Bubnovsky

Doctor Bubnovsky offers treatment without pills and injections. The basis of his treatment is gymnastics. Special trainings are selected individually for each patient, taking into account his features and diagnosis. Before starting treatment, patients undergo a special course of adaptive gymnastics for Bubnovsky for beginners. The method of Bubnovsky put thousands of people of different age groups on their feet. Treatment of movement has its name - kinesitherapy.

The program of gymnastics is designed so that the exercises gradually become more complicated, and their number increases as the body becomes accustomed. For those who have not previously engaged there is adaptive gymnastics Bubnovsky for beginners.

Gymnastics for beginners

A prerequisite for performing gymnastics is the statement of the correct breathing. Breathing can be mastered by everyone. A little effort and proper breathing during exercise will become a habit.

Gymnastics Bubnovsky

Adaptive gymnastics

Exercises, which are adaptive exercises for Bubnovsky, are very simple. If you are going to do gymnastics for the prevention or treatment of the spine and joints, you need to master them.

Bubnovsky's method is very popular. However, to achieve the effect, it is necessary to carefully and carefully perform the exercises. Few have enough willpower for such a simple thing as daily gymnastics.

Exercises that make up adaptive gymnastics include different types of exercises:

Breathing Exercises

For example, cleansing breathing. To do this, you need to put your hands on your stomach and exhale through tightly compressed lips with Pfff sound. Breathing exercises help calm, help to focus.

Training the muscles of the press

Classes dedicated to the muscles of the press, you need to do, as they say athletes, belly. It should be ensured that the muscles of the press work during the workout, because the same exercises can be performed by straining the muscles of the back. In this case, it will not be possible to achieve the desired effect.

Strength exercises

Push-ups, press. These exercises are aimed at creating reliable support from the muscles of your spine and joints. The stronger and stronger the muscles, the more part of the load they can take on themselves.

Gymnastics Bubnovsky

Classes aimed at relaxing

In the process of gymnastics, you must relax your muscles. For this special exercises are highlighted. For example, povylyat tail. To perform it, you need to stand on all fours and turn the hip from side to side, as if the dog wags its tail. During exercise, the back relaxes well.

Do not think that gymnastics is easy. Some movements from the adaptive gymnastics complex are difficult to perform.

Adaptive gymnastics according to Bubnovsky consists of 55 exercises. Much more efficiently, they are performed on video lessons that are available free of charge on the network. They should be approached with the utmost care and seriousness. They will form the basis of all subsequent therapy, prepare the body for subsequent workloads.

Anesthetic gymnastic complex

At the initial stage, the patient is offered a minimal load.



Starting position: the palm resting on the floor, kneeling. Exhale - we arch our back with a wheel, we breathe in - we bend in the lower back. Perform slowly 20 times.


Made from the same starting position as the kitty. The right leg is pulled back, then it should be pulled out and squatted on the left. Carefully stretch forward as far as possible. Repeats 20 times for each leg.

Slopes forward

Standing on all fours, we stretch our whole body forward, trying to keep the balance. In the lower back can not be bent.

Stretching for the back

From the starting position, standing on all fours. Inhale, after which on exhalation it is necessary to bend your arms in the elbows, pressing against the floor. Again, inhale and exhale on the exhale, and simultaneously sit on the heels. This exercise is repeated 6 times.


Starting position: lying on the back with bent knees, hands behind the head. On exhalation, lifting the trunk to the elbows touching the knees. Exercise is repeated until you feel a slight burning sensation in the muscles of the press.

Press the press


Lying on the back with arms stretched along the trunk, we perform lifting of the pelvis on exhalation as high as possible and return to the initial position on inspiration. The exercise is repeated 20 times.

Performing gymnastics is important to carefully monitor your breathing and perform quality exercises. It is from your efforts that the effectiveness of treatment depends. Gymnastics lessons on Bubnovsky return the joy of movement without anesthetics.

Exercises by the method of Dr. Bubnovsky

Diseases of the musculoskeletal system( ODA) make a person's life inferior. No wonder it says: as long as we move, we live. Problems with the spine deprive people of the opportunity to enjoy life, move freely and travel, and in the worst case - lead to complete disability and dependence. Doctor Bubnovsky developed exercises for the spine based on a unique healing technique based on the kinesitherapy - the science of motion, combined with all the best non-medicinal methods invented by mankind before:

  • massage
  • cold douches, rubbing, compresses and other cryoprocedures
Exercises of a bowl

The Bubnovsky technique, based on kinesitherapy, includes adaptive and joint gymnastics

Exercises of Dr. Bubnovsky

The causes of diseases of the spine are many:

  1. Vrozh
  2. Systemic diseases of the spine:
    • osteomyelitis, rheumatoid arthritis, tuberculosis, Bechterew's disease,
  3. tumors Degenerative dystrophic diseases:
    • osteochondrosis, spinal hernia, osteoarthritis, spondylolisthesis, spinal stenosis

If in the first two cases multifaceted medical treatment is requiredthe third cure entirely depends on the person himself. After all, all these diseases are primarily caused by lack of mobility of the joints of the spine because of too little of the movement in our lives. And here Bubnovsky's method is sometimes irreplaceable.

Bubnovsky training apparatus, adaptive and articulate gymnastics

The best proof that the technique works is Bubnovsky himself, with an implanted artificial hip joint mastering each new simulator on himself and then helping other people.

The method of the Bubnov exercise for lumbar

Multifunctional trainers Bubnovsky( MTB) can relieve pain and restore joint mobility

Multifunctional trainers Bubnovsky( MTB) allow:

  1. Relieve back pain caused by muscle spasm
  2. Restore the mobility of the joints of the spine and its flexibility
  3. Stop the development of osteochondrosis, hernia, scoliosis,arthrosis and other diseases of the spine
  4. Restoring after a complex operation with the help of exercises, especially indispensable after removal of the intervertebral hernia, most oftengiving relapses

What diseases treats gymnastics on the simulators and how to determine the mobility of your spine can be learned from this video:

This same video will introduce adaptive and articulate gymnastics:

Adaptive gymnastics

is applied at the initial stage,

  • is suitable for the rehabilitation of patients
  • helps to cope with pain
  • Joint gymnastics ( second stage )

    • returns mobility to the joints of the spine and knee joints
    • trains the ability of the spine to withstand large loads

    Do not immediately try to coverthe whole course. For one day a person must learn the exercises in an accessible volume for him, gradually increasing the load.

    After the end of the complex, the patient, if desired, can purchase a simulator for training at home. If he does not have such an opportunity, then he is offered alternative gymnastics, consisting of exercises available at home.

    More information about Dr. Bubnovsky's multi-functional simulators you can find out from this video:

    This video presents the 20 most popular exercises on simulators.

    Adaptive gymnastics for examples

    Let us now consider examples of adaptive exercises of alternative gymnastics Bubnovsky, irreplaceable for the treatment of pain at home:

    1. Crawling on all fours: crawling about the room in long steps 20-30 minutes, alternately stretching his hands far ahead of him. Exercise is good to perform with exacerbation of the hernia, when walking very hard
    2. We lay down on the back, putting a compress under the waist with ice, hands behind the head. We make the bend of the trunk in the thoracic region, trying to reach out to the elbows with the elbows. We perform the exercise 20 - 30 times. At the same time, the posterior longitudinal ligament of the spine is stretched, and the cold relieves swelling and pain-frequent companions of the lumbar hernia
    3. . The position is initial, hands behind the head. We bend alternately the legs in the knees and reach out to them with the opposite elbow. Exercise improves the circulation of the lumbar spine
    4. The following exercise is performed with pain in the knees. It is advisable to perform in knee pads or simply wrap your knees with anything handy - towels, scarves. We kneel around the room for 20 minutes daily, overcoming the pain
    5. Lowering on the heels: kneeling, we put a roller on the back and sit on the heels. After a while we refuse from the cushion. At first, pain is possible in the area of ​​the anterior surface of the thigh, knee and shin, associated with the stretching of the muscles. But then they will pass. Sitting on the heels should be tried for up to 5 minutes.
    6. Walking on the buttocks is an excellent exercise for strengthening the lumbar, buttock muscles, and also for weight reduction. Daily walking on the buttocks 20 minutes for two weeks allows you to reduce weight by 8 kg
    7. Squeezing from the floor: can be performed from the knees and in the classical version, more preferable - resting on the toes of the feet. Hands should be bent at the elbow joint no less than 90 ̊.You need to press at least 20-30 times, gradually the number of push-ups can be increased. Exercise helps to improve the circulation of the cervical region and relieves headache
    8. Stretching of the calf muscle of the Achilles tendon: sitting on the floor, lifting the leg and taking up the toe, tilt the foot to yourself, without bending the leg. Exercise is used to treat acute back pain

    For more information on the exercises of adaptive gymnastics of Dr. Bubnovsky, you can find out from this video:

    Contraindications to Bubnovsky's gymnastics

    Bubnovsky's gymnastics is a very effective technique. It contains many exercises, irreplaceable for fighting diseases of the spine. Performing these exercises daily, you can defeat osteochondrosis, a hernia, arthrosis and other ailments.

    However, in gymnastics a lot of strength exercises and therefore this method may not be suitable for everyone.

    Contraindications to the Bubnovsky method:

    1. Early postoperative period
    2. Torn ligament and tendon ruptures
    3. Oncological diseases
    4. Pre-infarction and pre-stroke states

    Video exercises of physiotherapy by Dr. Bubnovsky

    Bubnovsky: exercises for the spine

    bubnovsky exercises for the spine

    Probably, many have already heard about the method of Bubnovsky, with which you can get rid of diseases of the spine with alternative means, without medicamental treatment: osteochondrosis, arthrosis, scoliosis, hernia. Today we will talk about the very technique of treatment of the spine of Dr. Bubnovsky and also provide the basic exercises of the complex.


    The word "kinesitherapy" in translation literally means treatment by movement. It is this thesis and is the basis of treatment of the spine according to Bubnoskiy's method. While doctors tell you that it is necessary to exclude any burden on the back, take medication and, perhaps, go to surgery, Professor Bubnovsky says that thanks to the movement and our bones and joints feed on, excluding physical activity, we only aggravate stagnation in sick areas.


    The main part of the gymnastics for the spine of Dr. Bubnovsky is conducted on a specially developed MTB simulator. The developer is Professor Bubnovsky himself, and exercises on MTB relieve pain syndrome, normalize the tone of deep muscles, improve the mobility of joints, and also relieve muscle spasms. At the same time, the professor recommends for home use an expander, which can be partially replaced by MTB.

    All exercises are performed on an outpatient basis, under the supervision of a doctor. For each patient an individual complex is developed, depending on the kind and degree of the disease. In addition to treating the spine, Professor Bubnovsky conducts complexes for the post-operative rehabilitation.


    As a result of performing exercises for the spine of Bubnovsky, biochemical processes in the intervertebral discs normalize, blood circulation and lymph flow activate, and the intervertebral hernia gradually decreases, until disappearance.


    Next, we describe a few basic exercises for Bubnovsky gymnastics for the spine.

    1. We sit on the floor, legs are straightened, we rest on the floor with our hands. We raise hands and walk on the buttocks.
    2. Tear off the legs from the floor, continue to walk on the buttocks.
    3. We sit on the floor, resting on the hands. Legs are half-bent. We lift the bent leg, lower it, raise a straight leg. We repeat to the second leg.20 times per leg.
    4. Feet bent. Straighten the left leg, turn the sock to the side, pull the socks on ourselves. We tear off the left foot from the floor, and make small continuous lifts. Have done 20 times per foot.
    5. Feet straight ahead. We do small ascents, as in the previous exercise, on 45◦ from ourselves, we return and immediately begin the same on the second leg. So do continuously for 5 approaches per foot.
    6. Feet bent in front of you. We raise the straight right leg, set aside, and at the same time, we remove the left leg bent in the knee to the left. We do 8 repetitions per leg.
    7. Feet bent at the knees in front of you, rest on your hands. Bend your legs to yourself, lower your back as close to the floor, bending your arms and straighten your raised legs. We do 15 repetitions.
    8. Twisting. We lay on the floor, legs bent at the knees. We put one hand under the back of the head, the second straight. With a bent leg we reach the head and reach for the knee with the opposite hand. Straighten the leg and stretch a straight leg to the opposite arm. For 15 repetitions per leg.
    9. We lay on the back, hands under the back of the head, knees bent, turn them to the right. We do lifts the top part of a back and a head.15 repetitions on each side.
    10. We lay on the floor, hands straight overhead. We lift hands and feet, we bring them together. We do 20 times.
    11. We make a bicycle. We lay on the floor, hands behind the head, knees bent. We raise our legs by 90◦, reach for the right knee with the left elbow, straighten the leg. We pull to the left knee with the right elbow, straighten the leg. We repeat 15 times.

    Articular exercises of Dr. Bubnovsky for beginners - the most effective exercises

    The joint exercises of Bubnovsky for beginners will become the method of getting rid of various diseases of the musculoskeletal system. It has many advantages, not only working for its intended purpose, but also helping a person to become well-balanced and calm. And since the technique does not affect the body negatively, its implementation does not require agreement with the doctor.

    IMPORTANT TO KNOW!Doctors are dumbfounded! The pain in the joints is FOREVER!Just before bedtime. .. Read on - & gt;

    Objectives and effects of gymnastics

    In general, gymnastics for joints on Bubnovsky - set of exercises, the purpose of which is to improve the mobility of the spine and restore the functionality of the body. A significant effect is that the retains muscle elasticity for a long time after the completion of the treatment program. In addition, during work on the body, a person learns to cope with negative emotions and becomes more confident.

    The author has developed many teaching methods, including covering different age groups - infants, elderly patients, pregnant women. In the treatment of joints, several variations are used. The presented Bubnovsky gymnastics for the hip and waist is easy to learn and will not take more than an hour a day.

    The complex of exercises of Bubnovsky gymnastics

    The technique has simple rules of implementation. First, the exercises should be done in a convenient mode. Each of them should preferably be repeated no more than 10 times, gradually increasing the number of repetitions. Secondly, it is necessary to strain not the back, but the press. Third, great importance is attached to the ability to breathe properly. Tells about all the nuances of how joint exercises Bubnovsky should be done: video below.

    Exercises lying on the back

    Starting position: lie on your back, lay emphasis on elbows and stretch your legs. Perform simple exercises:

    • exercise wide swing with your legs;
    • alternately bending the legs in the knees, bring the left elbow to the right knee and vice versa;
    • pull your knees to your chest;
    • raise and lower the torso. Complicate the exercise while lifting the unbent legs;
    • stretch your palms outstretched hands to your knees bent, tearing off the scapula from the floor.

    Exercises lying on the side

    Starting position: lie on your side and stretch your legs straight. The body should be located on one line. Lean on an outstretched hand and perform the exercises:

    • make wide sweeps with your foot in the sides;
    • make the knee move forward, and then stop the stop in the opposite direction;
    • pull the knee to the shoulder and pull it back, between these actions taking the original pose;
    • the knee bent in a knee the top leg develop a heel upwards. Go back to the starting position, and swing to the top;
    • upper elbow connect with the lower knee, then maximally dilute them;
    • wind the knee as far forward and back as possible.

    Exercises kneeling

    Starting position: stand on your knees, straight arms and back. Do from this posture exercises:

    • make flops with legs bent at the knees;
    • bring the knee to the bust, and then lift it up, lowering the chest;
    • straighten the leg up parallel to the floor and lower it to its original position;
    • move the knee to the shoulder, pull it back and swing to the side.

    Exercises lying on the stomach

    Starting position: lie on your stomach, resting on your elbows and stretching your torso straight. In this situation, the Bubnovsky gymnastics for the knee joints is performed in the following variants:

    • make the "scissors" with legs with a small amplitude of the flies;
    • lower and upper extremities dilute wider than shoulders. Exhaling, lift up the body;
    • elbow to the elbow, return the leg to its original position and pull it back;
    • execute the foot of the swing up, turn over on the thigh and repeat the same action.

    Only positive reviews have joint exercises of Dr. Bubnovsky - the video will help to master its basics. This charge treats almost all the ailments of the musculoskeletal system without much time. It will attract everyone that the methodology includes the understandable principles of the and the exercises available to each.

    Treatment of the spine exercises Bubnovsky!

    Today many methods of treatment of vertebral diseases are used, the list of which is constantly updated with new, innovative methods. All of them are useful in their own way, all have their positive and negative sides, their contraindications. ., therefore they should be appointed only by a doctor and conducted under the supervision of qualified medical specialists. One of such modern and, as many argue, effective methods of treatment of diseases of the spine is the technique developed by SM Bubnovsky, also causing controversial reviews and ambiguous opinions of doctors. Let's consider it.

    Bodnovsky's method of recovery

    Bubnovsky Sergey Mikhailovich is the creator of one of the directions of alternative neurology and orthopedics. The basis of his therapy is to use the internal reserves of the human body, in search of the human body's ability to fight diseases independently, without the use of drug treatment. It is called kinesitherapy. This technique Bubnovsky( see video) provides not only the treatment of diseases of the ODA, but also the diagnosis of the entire musculoskeletal system, the condition of the joints, the spine. Thanks to such a myofascial examination, it is possible to determine the exact place of the disease and, accordingly, to prescribe the correct and most effective treatment according to Bubnovsky.

    As for the direct treatment of the spine, special exercises are used here, which were developed by Professor SM Bubnovsky.yourself. Their regular implementation contributes to the restoration of joints, spine, pain relief, improves the functioning of all body systems, all internal organs, strengthens the immune system and sets the body to complete recovery. At the same time, such exercises are prescribed for each patient individually, according to the severity of the disease, the nature of the pain, the localization of pain.

    Exerciser Bubnovsky

    In addition to creating a treatment technique, Bubnovsky designed a special simulator for her. Classes on the Bubnovsky simulator restores the tone of the deep muscles of our back, strengthens its muscular framework, promotes the full functioning of the joints, improves biochemical processes, blood circulation, blood supply to the vertebrae, eliminates pain syndromes, muscle spasms, and prevents the development of vertebral diseases. That is why, exercises and multifunctional simulator Bubnovsky began to be widely used in the treatment of osteochondrosis, arthrosis, arthritis, herniated discs( hernia of the spine is reduced to complete disappearance!), Correction of scoliosis and even to strengthen the muscular corset of the back in children. In addition, they are very useful in the rehabilitation, recovery of the body after surgical treatment. Modern medical specialists believe that Kinesitherapy Bubnovsky is an excellent alternative to the surgical method of treating the intervertebral hernia. With its help, it is possible to avoid operations, and cure the disease, and strengthen its immunity!

    Using the simulator Bubnovsky several times increased the effectiveness of exercises, accelerated recovery and returned patients to their usual lifestyle.

    For exercises on the simulator Bubnovsky developed separate exercises( see video).They are selected for each patient individually and are formed into therapeutic complexes of exercises. You can complete such a complex of activities in a special center using Bubnovsky simulators and under the supervision of qualified specialists. Without fail, the patients are taught the rules of doing the exercises, supervise the implementation process and carry out the adjustment( change) of the complex of exercises according to the results obtained.

    Bubnovsky exercises for the spine, pain-relieving

    1. We stand on all fours and relax our back.

    2. Without changing the position, we bend our back: very slowly we bend on exhalation and we bend on inspiration( 20 times).

    3. In the same position: we sit on the left leg, then the right leg is pulled back, and the left arm is pulled forward. The exercise is called a "stretching step, it is done slowly, not abruptly."Alternately, we change hands, feet, and repeat twenty times.

    4. We become the position of "emphasis on the palm and on the knees": we stretch our body forward as much as possible, without taking our palms and knees from the floor. In doing so, do not bend in the lower back. This exercise is called "pumping".

    5. We do not change the positions: we bend our arms in elbows and on exhalation we fall to the floor, then slowly inhale. Then, on exhalation, we straighten our arms, we lower the pelvis on the heels and stretch the lumbar muscles. Repeat 6 times. Thus, the whole back is stretched.

    6. We lay down on the back: legs bend at the knees, hands behind the head. We press the chin to the chest, then bend the trunk on exhalation so that they come off the floor of the shoulder blade and elbows touch the knees. When performing, a burning sensation in the abdomen should appear. This exercise is called stretching the abdomen.

    7. We lay on the back, stretching our arms along the body: on exhalation we raise the pelvis on the floor, as high as possible, we lower ourselves to the inhalation. Repeat this exercise 25 times, its name is the lifting of the pelvis.

    In addition to exercises and a simulator, the Bubnovsky system uses some other methods of treatment, such as:

    • massage( activates blood circulation in the affected area of ​​the back),
    • joint exercises of Dr. Bubnovsky( improves flexibility, mobility of the spine),
    • cryo-procedures, i.e. cryomassage, compresses(improve thermoregulation, anesthetize).

    Bubnovsky's Gymnastics for Beginners: Adaptive and Exercises for the Spine, Neck and Joints( video and reviews)

    Bubnovsky SMbelieves that in order to recover and live a full life, it is necessary to start actively engaged in the healing process. Because only an active and integrated approach to cure is able to give recovery. Having included in the regime of the day an effective complex of adaptive gymnastics, and performing it regularly, you can get rid of not only the pain syndrome, but also be cured completely.

    The method of adaptive gymnastics Bubnovsky, in fact, is an extreme rehabilitation, with diseases of the spine and the entire musculoskeletal system.

    The essence of gymnastics by the method of Dr. Bubnovsky

    Dr. Bubnovsky S.М.created a truly new approach to the treatment of diseases of the musculoskeletal system and bone apparatus. His technique is based on a complex of rehabilitation exercises that effectively help not only to avoid surgical intervention, but also to completely cure.

    Regularly performing a set of exercises to restore the functionality of the spine by the method of kinesitherapy, mobility of knee joints returns, and deep muscles are trained. Movement, correct relaxation of the muscles of the corset and a gradual load, train and return flexibility to the spine. The spinal column, clothed in a corset, strong, trained muscles, is fully restored.

    Initially, of course, it is necessary to correctly diagnose abnormalities in the musculoskeletal apparatus, for this purpose, myofascial diagnosis is performed, which determines the location of the pathological change. The program, compiled according to the results of the diagnosis is individual for each patient, as it is selected for a specific disease. Regular execution of exercises restores not only a full-fledged work of the spine and joints, at the same time the work of all systems of the human body is activated.

    Curative gymnastics for beginners for the spine

    Performing exercises of therapeutic gymnastics according to the presented method, it is first necessary to remove the pain syndrome and only then go to the complex of adaptive exercises. One of the important conditions is compliance with breathing, this affects the quality of training for low back pain. First you need to warm up the body to prepare it for the gym, while also removing the pain syndrome, the exercises are done smoothly, slowly, with a maximum amplitude.

    • deflections of the spine: standing on all fours, arching and bending your back. On exhalation - to bend, on inhalation - inside to bend;
    • then you need to stretch the muscles: on all fours, stretch the legs one at a time, alternately dropping onto the second leg;
    • exercise aimed at strengthening the dorsal muscles and their stretching: stretching the back: standing on all fours tilt the trunk down with bent hands, then straightening his arms, sit down to the heel against the heels;
    • exercise to strengthen the press: lying on his back, with his hands over his head and bent knees, as much as possible to touch the elbows of the knees, reach for them;
    • lying on his back with arms outstretched along the trunk, lifting the pelvis, "half-grip".

    Exercises of adaptive gymnastics of professor Bubnovsky

    Using active physical exertion in diseases of the musculoskeletal system can be completely cured, gymnastics for the elderly are also recommended. According to Bubnovsky's technique in adaptive gymnastics exercises are used, allowing to use groups of muscles, which makes up the corset for the bone skeleton. Exercise can be respiratory, since Bubnovsky emphasizes the importance of proper breathing in the process of gymnastics. Then, to work out a group of muscles in the press zone, from the initial lying position, when the lower or upper parts of the body are raised alternately.

    The development of the press zone is facilitated by the ascent of the pelvic area, the slopes from the standing position on all fours. Different legs with legs, when lying on the back, on the side, very good scissors exercise, because it involves a large group of muscle corset. To strengthen the muscles of the hands apply push-ups, from the wall, from the floor. And mandatory stretching exercises for muscles.

    Constantly doing adaptive gymnastics exercises, you can significantly improve blood circulation in the place of the pathological process. Improve blood flow and filling blood vessels, activate biochemical processes in the inflamed tissues of the spine, joints.

    Thus, the physical condition of the bone apparatus improves, and the inflamed areas are almost completely restored. Using Bubnovsky's technique in the rehabilitation process, surgical intervention can be avoided, the muscular framework can be significantly improved and the path of full recovery can be made.

    Contraindications to the performance of exercises

    Before starting physical exercises to restore the musculoskeletal apparatus, it is necessary to consult with a specialist, to clarify the degree of exercise and the number of repetitions in the exercises. It is recommended to begin gymnastics only when acute pains are removed, all exercises to do slowly, smoothly. It should be categorically avoided rapid and abrupt movements, in order to avoid injury to untrained muscles.

    Loads should be increased gradually, after the full mastering of the complex of exercises. Since the method of Dr. Bubnovsky implies active physical activity, it is primarily contraindicated in patients with elevated temperature, oncological patients and in the presence of certain diseases of the circulatory system. If a lot of pain resumed during the exercise, then stop training. With cardiovascular diseases, as well as with exacerbation of any chronic disease, it is not recommended to conduct gymnastics SM Bubnovsky.

    Training videos of adaptive gymnastics by Sergey Bubnovsky

    Training videos on adaptive gymnastics in full can explain not only the importance of this extraordinary approach to the problem of diseases of the spine, but also clearly tell you about the correctness of the exercises. Individual exercises are recommended for knee joints.

    Joint gymnastics

    The full complex of exercises for joints, allows not only to restore the work of the musculoskeletal apparatus and to strengthen all the joints of the body, but also to improve overall health. It is important to start the exercises with a small load, and only then gradually increase it.

    Exercises for the neck

    The video shows a series of exercises to strengthen the muscles of the neck. Carrying out this complex, you can not only get rid of the pain, but also completely restore mobility and get rid of cervical osteochondrosis. It is important to do gymnastics systematically to achieve results.

    Learning how to breathe properly

    You can learn how to breathe properly while performing therapeutic exercises by reading this video, where Bubnovsky demonstrates the basic techniques. As already mentioned, the effectiveness of gymnastics increases dramatically with the right breathing during classes.


    Hope: Constantly working behind the computer, the problems with the back started. After reading about the method of Dr. SM.Bubnovsky, began to engage in gymnastics. Pain passed, I feel better.

    Valery: Working as a driver, earned a vertebral hernia, doctors as one recommended the operation. I decided first to try Bubnovsky's new method. I am engaged in the second month, there are improvements. Yes, and I feel more young.

    Marina: I'm generally lazy by nature, when my back started hurting, I went to bed and relaxed. A friend, after watching the program about special exercises, advised me to start moving. And, strangely enough, it helps, pains go away, I'm more trained and athletic now.

    Raisa: I was injured in the knee joint at the dacha, could not walk, I saw on TV a broadcast about Bubnovsky and his medical exercises, after I started practicing, everything went by. But I do not leave training.

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