Complex of exercises of physiotherapy exercises for arthrosis of the knee jointWith gonarthrosis, there are degenerative changes of articular cartilage with pain manifestations and a decrease in functional capabilities in joint mobility. The process of pathological changes of cartilage is irreversible, but a set of special medical measures is provided to prevent further undesirable consequences and arising complications.
Therapeutic gymnastics with arthrosis of the knee joint, supplemented with massage, allows to suspend the process of violations of the structure of the cartilaginous tissue and maintain the volume of motor activity necessary to maintain a satisfactory quality of life. It should be remembered that physical education should not cause traumatic effects and should not be performed if there are individual contraindications. The effectiveness of the positive impact of therapeutic and prophylactic procedures in the early stages of the disease is much higher.
Exercises for arthrosis of the knee joint.
Physical exercises are performed predominantly in the sitting and lying position to minimize the traumatic load on the joint. The complex of exercises should be performed with a gradual increase in the load, not allowing sharp pain. It is necessary to focus on the condition of the patient's joint. Properly distributed load, after gymnastics and self-massage, will manifest itself by restoring all the usual movements of the joint in 25-30 minutes after the end of the session.
Therapeutic exercise is performed by alternating each exercise( starting with 5 repetitions and gradually increasing to 20 times).Charge should be performed regularly: 20 minutes three times a day.
- In the supine position, the two legs should be bent at the same time in the knee and hip joint. Conduct movements: alternately bending and then unbending legs.
- Pose lying on back and stretching out legs. The knee of one leg should be bent and a small lifting of the foot above the surface with a fixation of the position for 5 seconds. Perform a change of the exercising leg.
- Do not change the pose, lift one leg, bending at the knee joint. Perform movements - bending and then unbending the leg. Exercise alternately each leg.
- The basic starting posture remains the same. Bend the leg and fix it for a few seconds in a bent position, pressing to the trunk with the subsequent relaxation and returning to the initial starting position. Repeat with changing feet.
- Without changing the starting position, make a straight leg rise to a height of about 30 cm( from the heel to the surface) and hold the foot for 5-8 seconds. Repeat alternately with both feet.
- Continue lying on your back and perform an exercise with your feet kicked - "bike".It is necessary to maintain the pace: from slow to faster.
- Roll over on the stomach, then bend one leg in the knee, while trying to reach the heel to the buttocks. Run, changing your legs.
- Sit on a chair and lift the leg with a straight foot into a position parallel to the floor and hold for 3-5 seconds, until a certain tension is reached in the muscles of the thigh and lower leg. Perform alternately with each leg.
- Stand behind a chair and take hold of his back. Take each leg alternately, repeating the movement several times.
- Turn sideways to the chair, resting on the back of the chair with one hand and giving the body a stable position. Perform repeated strokes of each foot in the direction of forward and backward.
- To sit on a chair or a suitable curb( a certain height is necessary) and chat with relaxed legs. Exercise is recommended for more frequent exercise during each day.
Treatment of Bubnovsky
Among a variety of therapeutic techniques, a special place is occupied by the author's curative system, developed and patented by Dr. med. CM.Bubnovsky. The essence of the method consists in therapy without drugs, with the use of physical exercises and movements that have a therapeutic effect( kinesiotherapy - motion treatment), and physiotherapy.
Kinesiotherapy is based on the study and practical use of deep knowledge of anatomy, biochemistry, physiology, human psychology and pedagogy in the treatment process. Gonarthrosis, in this scientific area of research, is regarded as a disease caused by processes associated with inadequate blood supply, muscle wasting, loss of joint fluid. By compensating and restoring the changes that have occurred, one can achieve psychophysiological normalization of the patient's condition and create comfortable life experiences from improving the quality of life.
To compile the most adapted set of exercises in each case, depending on the severity of the disease and clinical manifestations, the selection of an individual curative plan is envisaged. This method eliminates the use of warming ointments( gels).To relieve the pain, joint cooling, exposure to cold water or ice, during the treatment period is provided.
Improving the developed exercises, consolidating positive results and using the accumulated knowledge, the idea of creating MTB therapeutic simulators( MTB - multifunctional simulator Bubnovsky) was realized. Use of this type of simulator is possible in domestic household conditions.
Use of massage as a supplement to exercise therapy
A professional massage massage course can only be carried out by a specialist with special medical training. Massage helps to activate microprocesses in the tissues adjacent to the joint: increase capillary blood flow, stimulate cellular metabolic processes, improve nutrition of damaged cartilage structures.
It is quite possible to perform self-massage - it has a significant auxiliary therapeutic effect. Massage movements on their own perform stroking and rubbing movements. Massaging passes are consistently subjected to the region of both knee joints( healthy and diseased).
The process of self-massage is presented in the following consecutive stages:
- Adopt a sitting position in the bed with one leg extended horizontally on the bed and a relaxed lowered second leg.
- On the leg on the bed, the arms are placed at the bottom and at the top close to the joint, with the right hand on the top of the joint, and the left hand at the bottom.
- Smoothing reciprocating movements are carried out.
- Move the hands on both sides of the knee joint and with your fingers carry out active rubbing movements up and down the legs.
- Further similar rubbing movements of the lateral periarticular surfaces with the palmar surfaces of the hands.
- By adopting the reference position for the thumbs at the top of the joint, the remaining fingers produce intense rotational and circular motions along the sides of the joint.
- Do not change the disposition of the brushes, carry out kneading( with displacement of the skin areas) movements with three fingers( index, middle, anonymous) of both hands.
- Carry out stroking final movements on the joint with the palms of both hands.
The duration of the procedure should be at least 15 minutes. In the case of 2-3-fold repetition, during the day, one can start from the 10-minute duration of each session.
Predicted results of
treatment In all cases, following the systematic nature of the procedures performed, as a result of the use of exercise therapy and self-massage, the following positive changes are noted:
- improves nutrition of articular elements and adjacent tissues;
- pain relief;
- improves motor functional parameters of the joint;
- increases the amplitude of the performed movements;
- improves the structure of cartilaginous tissue;
- prevented recurrence of the disease.
Exercises for strengthening the muscles of the back and spine according to the method of Bubnovsky at home
Today there are methods of non-drug treatment of the back, one of such developed by Dr. Bubnovsky, exercises for the spine at home - this is a fairly effective method of therapy. Many people suffer from back problems. For the treatment of pain in it in most cases apply various ointments and gels with medicinal components, many abused painkillers, but there is another way out - therapeutic exercise. Methods of application of exercise therapy not only allow you to achieve a therapeutic effect in the spine, but also very useful for joints. However, their use should be carried out only on the recommendation of a doctor and after a comprehensive study. After all, most exercises in the presence of contraindications are dangerous to health.
Exercises for Dr. Bubnovsky's spine allow for a short time to cure such diseases as osteochondrosis of various nature, curvature of the spine, vertebral hernia, displacement of vertebral disks;eliminate pain of any origin. In the process, the elasticity of the ligaments, the strength of the veins and the muscles are strengthened. All exercises are easily performed at home.
This seemingly miraculous technique is based on the mobilization of the body's own forces and does not imply the use of any medicines. The technique is called kinesitherapy, that is, treatment with motion.
Bubnovsky's method is complex and includes exercises to strengthen the respiratory system, a certain diet is selected individually for each patient for the duration of the entire treatment. Along with this method involves the use of both aqua gymnastics and some special water procedures. An interesting fact is that with this method even those patients who underwent surgery were cured. The method of Dr. Bubnovsky is recognized as an alternative direction in orthopedics and neurology.
By the method of Bubnovsky it is possible not only to perform treatment, but also to reliably determine the cause of the disturbances both in the vertebral column and in the whole musculoskeletal system of the human body, including diagnostics and exercises for the joints.
Having determined the source and cause of the disease, the doctor prescribes the only correct treatment for this method. Therefore, kinesitherapy is recognized as very effective. To treat disorders in the spine, a special set of exercises developed by Professor Bubnovsky himself is used. With the systematic and systematic implementation of these exercises, the functions of the spine are restored, and painful sensations leave.
Along with this, there is a recovery of the whole organism: the immunity comes back to normal;In the event that the functions of internal organs were disrupted, then they are normalized. That is, this technique stimulates the complete recovery of a person from all physical ailments. But, in addition to physical condition, this system improves mental health and strengthens the emotional state of a person. Water therapy, or as it is called cryotherapy, promotes the renewal of all body tissues. The system is supplemented by respiratory gymnastics and special nutrition. It is recommended to drink as much liquid as possible during exercise.
The method of Dr. Bubnovsky during the formation of the complex of exercises implies an individual approach to each patient, based on the cause of the disease and the nature of its manifestation. When determining the complex of therapeutic physical education, the severity of the disease is also taken into account.
When can I apply this gymnastics?
Bubnovsky's exercise system can be used not only for back and pain relief in the spine, but also in many other cases. The system is successfully used to prevent heart attacks and strokes, to treat venous diseases, for example, varicose veins in women, with the help of this system, many respiratory diseases can be successfully cured. Diseases of the internal organs, the reproductive system, women's ailments - all this can be cured with the help of Bubnovsky's method. Here are some indications of the application:
- hernia and fractures of the spine, pinched nerves of the spinal column, excrescences on the spine;
- joint dislocation, tendon inflammation, hip joint necrosis;
- prostatitis, ovarian inflammation, sexual dysfunction, hemorrhoids;
- excess weight and fat deposits;
- omission of various internal organs;
- migraines, headaches, mental disorders.
Bubnovsky's method is extremely effective in restoring after an infarction and such surgical operations as shunting, implantation of implants in the joints. Exercises for the spine can quickly recover after many operations on the internal organs and spine.
Exemplary gymnastic complex
Some general principles should be observed: exercises must be performed consistently, the body needs to be increased( gradually and under the supervision of a specialist).
Positive results appear fairly quickly: pains calmed down, moods increase, energy is felt. All exercises can be performed at home.
Exercise relaxation. Being on all fours, achieve maximum relaxation of all muscles.
Back bending exercise. In the same position, slowly bend your back to the top while exhaling. Just slowly bend your back down when you inhale. Exercise is done without undue tension and very smoothly.
The exercise step is stretching. While on all fours, sit on your right leg, and left to pull back and pull, leaning on your hands. Then pull the right leg forward. Return to the starting position on all fours and exhale. Repeat the exercise 20 times, alternating the left and right legs.
Exercise wiggle. Being on all fours, give your body as far forward as possible. The back is straight.
Exercise stretching to strengthen the muscles of the back. On all fours, bend your arms in the elbows. Slowly lower the torso onto the floor while breathing in at the same time. Then exhale and touch the heels with buttocks.
Exercise stretching the abdomen well strengthens the abdominal press. Lying on the back to bend his legs, and his hands to take him by the head. Chin reached to his chest. Tear off the scapula from the floor and touch the knees with your elbows. Repeat several times.
Exercise lifting the buttocks. Lying on your back, stretch your arms along the trunk. Exhalation. Raise the buttocks as high as possible. Perform at least 25 times.
Exercise "swallow" well strengthens muscles along the spine. Lying on your stomach, stretch your arms forward. Slowly raise arms and legs, bending the trunk and breathing in at the same time. Further, just as slowly lower your arms and legs with simultaneous exhalation.
Exercise thrust by hand. Useful for the thoracic department. Take an elastic rubber bandage over the ends with your hands, and on its middle step with your feet. Raise your arms over your head, stretching a bandage. Perform at least 15 times.
Exercise of the foot. Stand with your feet on the step, hanging your heels down. Rise on the toes, then descend, again dangling his heels. Perform 100 times.
This is a basic set of exercises, from which personal lessons can be drawn up. In total, in the system, according to Sergei Bubnovsky, more than 20 basic exercises, from which individual sets are formed. All exercises need to be supplemented with a good sleep and full nutrition.
For the treatment of some more complex diseases than back pain, Bubnovsky developed a special simulator. He, along with other advantages, allows you to reduce the period of recovery or rehabilitation and significantly increase the effectiveness of any exercise.
Of course, for the simulator were developed and their own special exercises, allowing the maximum use of all its functional capabilities.
Exercises on the simulator affect the most distant muscles of the back, strengthen them, creating a natural skeleton for the spine. The blood circulation of the latter improves, pain disappears forever.
The therapeutic effect of the simulator was recognized as official medicine, because it allows you to quickly cope with diseases such as osteochondrosis, arthritis, hernia, scoliosis. In some cases, the simulator can be used to strengthen the body in children.
The simulator, developed by Dr. Bubnovsky, is successfully used for rehabilitation after operations. Exercises on it can even replace in some cases a surgical operation to treat a hernia of the spine.
Bubnovsky's exercises are adapted individually for each patient, a personal complex is created that takes into account all the features of the exercises and the patient's condition.
Get the recommendations of doctors and learn how to perform exercises on the simulator can be in special medical centers. More than 100 such establishments are currently open. After training, exercises can be performed at home. The Bubnovsky system, along with physical exercises, includes at least two other directions: back massage and cryoprocedures. Can be supplemented and special gymnastics for the joints.
Massage is needed to improve the blood supply to the spinal region of the back. Water activities - compresses, massage with water jets - have an anesthetic effect and increase the overall tone of the body. In addition, the use of various orthopedic adaptations - mattresses and chairs, pillows and shoes - significantly reduces the burden on the spine, forms a correct posture and fixes the results obtained during treatment.
Three main exercises of
The three main exercises on Bubnovsky look like this.
Exercise for the thoracic part - push-up - is used to improve the blood supply of the spine, relieve pain, eliminate the feeling of fatigue and just well coaches muscles.
Lying on the floor face down, rest your palms on the floor at shoulder level. Straighten your arms, exhaling, looking at the floor and lifting your torso. During inspiration, go down to the starting position. Exercise should be done slowly, without jerking. Make 10 repetitions. After this exercise, it is recommended to perform gymnastics for cleansing the breath in a sitting position on the knees.
Exercise to strengthen the abdominal muscles. It improves blood circulation in the cervical spine and, in passing, normalizes the gallbladder and improves digestion. Lying on the back slightly bend your knees. Hands stretched out beyond the head. Press your chin to your chest. On the inhalation, the scapula and hands are torn from the floor as far as possible, trying not to change the general position. Exhale and draw in the belly. Return to the starting position. Repeat 10 times. During this exercise, the stomach should be empty.
Three main exercises include and charging for the waist. Lying on your stomach, stretch your arms forward and bend slightly in your elbows. The palms rest on the floor at the level of the waist. During inspiration, do swings with one foot. Return to the starting position, exhale. Then do the flies with the other leg. Perform the exercise until fatigue occurs. The amplitude of the movements should be maximum.
Classes that are part of the Bubnovsky exercise complex can be alternated on the days of the week. Morning exercises are best done for the shoulder girdle, and in the evening you can go to exercises for other parts of the spine, for example, for the waist.
Musculoskeletal system is most often prone to injury. And further treatment of the back requires a certain gymnastics, physiotherapy exercises. Dr. Sergei Mikhailovich Bubnovsky specially designed health spinal gymnastics for beginners at home, relieving pain and syndromes in cervical osteochondrosis, diseases of the knee joints, arthrosis, etc. Later gymnastics became part of a treatment called "Bubnovsky's method."
The method of SM Bubnovsky is the treatment of joints by movements - kinesitherapy. This method has already helped more than a thousand patients with various diseases of the spine. Gymnastics of the spine allows you to eliminate the main cause of joint diseases - hypodynamia.
According to SM Bubnovsky, performing exercises, you need to focus on not only the spine, but also on the joints of the legs. If you deprive the feet of certain training loads, then the pain will not keep you waiting( head, vertebral and articular).The points located on the feet are responsible for the circulation in the whole body.
Doctor S. M. Bubnovsky believes that it is best to warm up your back after waking up, to help the body to wake up completely and charge with energy for the whole day. In addition, it does not require any sports equipment, it can be carried out at home. Gymnastics is simple in its performance, so it is ideal for beginners.
GymnasticsBubnovsky improves blood flow, activates memory, heals cervical osteochondrosis, arthrosis, copes with diseases of the knee joints and, in principle, facilitates the work of the spine.
Gym for the feet
According to SM Bubnovsky, the following exercises are ideal for flat feet, spurs, gout, swelling of the ankle joint, migraine, arthritis of the ankle, varicose veins, and if the heel tendon was prone to injury or surgery. Exercises for 15 - 20 repetitions.
The starting position is lying on the back, legs are shoulder-width apart, arms are stretched along the trunk. Alternating legs, pulling the thumbs of the feet from themselves and to themselves until the maximum straightening, the heel should be slightly stretched.
Continue to lie on your back, reduce and spread your thumbs to the sides to the maximum limit. Try to lay your thumb on the bed. With the dilution of the fingers, slowly twist the shin.
The starting position is on the back. Rotate the feet clockwise and counterclockwise. The big toes describe the circles.
The starting position is on the back. Imagine that the foot is the palm of your hand and squeeze your fingers, as if clasping an apple. After you spread your fingers to the limit.
Gymnastics for knee joints
The complex of exercises for knee joints of SM Bubnovsky is very important for osteoarthritis of the knee joint, and also after trauma of the same joint. All the exercises described below need to perform 15 to 20 repetitions.
The starting position is on the back. The body is still direct. Glide your heels along the bed, bend and unbend your legs. Try to reach the heel to the buttocks.
Bend your knees, trying to tighten your heels to the buttocks
Lying on your back, unbend your knees
Gymnastics for the hip joint
These exercises are necessary for coxsaturation, joint pains in the lower back and with aseptic necrosis of the head of the hip joint.
The wheels of the train
The knees are in a half-bent state. Stretch the toe on yourself until the pelvis moves. After do the same with the other leg.
The knee in the wall
The legs are bent at the knees, the arms are apart, the palms look down. Alternately, lower the legs with the inside of the thigh inward, i. E.The left knee reaches for the right and vice versa.
This exercise in the SM Bubnovsky system is recommended for the omission of pelvic organs, hemorrhoids, constipation and rectal fissures.
The starting position is on the back, the legs are bent at the knees. Knees, feet are connected. Gradually raise the pelvis to the maximum limit, squeeze the buttocks.
Raise and lower the pelvis
The starting position is on the back, the arms and legs are straight. Grab your arms around the bent knee and press it to your chest, lifting your back over the bed. Try to reach the knee with your chin. Exercise is carried out smoothly and on exhalation, for 15 repetitions on each leg. Relieves back pain.
Exercising for the abdominals
Drawing in the abdomen
The starting position is on the back, the legs are bent at the knees, the feet are tightly pressed to the bed. The palm on the stomach. Inhale, bulging belly. Exhale, pulling it.20-30 times.
Complex of exercises for the spine
Relaxation and deflection of the spine
According to SM Bubnovsky it is necessary to kneel, leaning his hands on the floor. Exhaling to arched back, breathing in, bend it. The exercise is performed smoothly 20 times.
It is important to remember
Doctor S. M. Bubnovsky states that if certain exercises cause spasms of gastrocnemius muscles, do not panic. The method assumes this. After massaging the muscles, you can continue the gymnastics of the spine.
During the exercises, it is necessary to monitor breathing. Correct breathing directly affects the quality of gymnastics, and, as a result, the result of treatment.
In addition, the method of SM Bubnovsky advises together with the gymnastics of the spine to carry out massage and cryotherapy procedures( compresses and massage).This contributes to an even faster recovery of the back.
In addition to the above, Dr. Bubnovsky has created a simulator on which it is possible to restore the tone of deep back muscles and the functional activity of the joints. This simulator complements the method of treatment of the spine.
If you follow all the instructions, practice regularly, perform all the exercises, then Bubnovsky's method will begin to work. After a while you will feel that the pain of the spine( and not only) begins to pass.
Articular exercises of Dr. Bubnovsky - zirina479
Terribly interesting is all that is unknown! Awful unknown to all that is interesting!Joint gymnastics of Dr. Bubnovsky December 5, 2014
Bubnovsky Sergey Mikhailovich is the creator of the alternative neurology and orthopedics system, in which the reference point in the treatment of chronic diseases of the musculoskeletal system is placed not on the pharmacological treatment and application of corsets, but on the internal reserves of the human body and the understanding of one's body.
Dr. Bubnovsky has created a fundamentally new method for treating musculoskeletal diseases - kinesitherapy( kinesis-movement, terapia-treatment) in which the patient himself participates in his recovery.
The method of getting rid of various diseases of the musculoskeletal system is the joint exercises of Bubnovsky for beginners. 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.
Objectives and effects of gymnastics
In general, gymnastics for joints on Bubnovsky - a 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 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 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. Here is how the author tells about all the nuances of how joint exercises should be done
Tips and 10 exercises by Sergei Mikhailovich Bubnovsky
Exercises for pain relief in the cervical collar zone using the Bubnovsky method
Exercises lying on the back
Starting position: lie on your back, doFocus on the elbows and stretch the 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 turn 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 lower knee, then maximally dilute them;
- wind the knee as far forward and back as possible.
Starting position: stand on your knees, straight arms and back. Do from this position exercises:
- make flies with legs bent at the knees;
- bring the knee to the bust, and then lift it up, lowering the chest;
- the straightened leg is raised parallel to the floor and lowered 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 position, the Bubnovsky gymnastics for the knee joints is performed in the following versions:
- 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 kick upwards, turn over on the thigh and repeat the same action.
Only positive feedback has the joint gymnastics 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 understandable principles and accessible to each exercise.
Joint gymnastics by the method of Bubnovsky
Here is another complex of joint exercises on Bubnovsky, It's true without a sound, but there everything is clear:
Three exercises for everyone from Sergey Bubnovsky
Exercises of Bubnovsky
Movement is life - the main slogan of Dr. SMBubnovsky. There is a second motto: "Not every movement benefits the body" - as the doctor says, and this is correct - the correct movements can be cured, and not the right ones will only harm. Exercises Bubnovsky classified as medical - the right movements, using which, you definitely will not harm your body!
We offer to start by watching videos, and if someone is interested, then below you can read more about the exercises:
Sergei Mikhailovich Bubnovsky, professor, MD, created a unique and modern approach to the treatment of complex diseases associated with musculoskeletal dysfunctionapparatus, is the founder of modern kinesitherapy.
Kinesitherapy -( Ancient Greek Κίνησις - Movement + θεραπεία - treatment) - translated into human language, is a form of healing the body through physical activity, and to be precise training programs. The secret of this formula is approximately the following: Medicine + Pedagogy + anatomy + physiology and other sciences, programs, teachings and practices. Kinesitherapy gives a person - treatment of diseases, as well as improves and maintains the body of a person in sound condition, disease prevention. And a great way to keep yourself in good psycho-physical form!
What is kinesitherapy:
Video: 20 basic exercises Buynovsky
The exercise program is performed on a simulator called MTB.There are also exercises that can be done at home without this device. The first set of exercises:
Exercises for back pain and cervical spine
First of all, it must be remembered that the slope forward and return to the previous position should be held at a slowed pace. The person performing them, leans on the wall and is tightly fixed. Hands need to grasp the handle, but it is very important to pay attention to the fact that the distance between the brushes is even and comfortable. While the man raises his hands, the spine begins to stretch and flex in the back, so that the pulling of the scapula and the chest converge. Exhalation during this exercise is mandatory, at the moment when the handle is next to the chest, that is, when you return to the starting position. It is necessary to perform a minimum of ten, a maximum of twenty repetitions of this exercise. The weight of the weight for this exercise should be such that you can lift it over your head several times.
At home, this exercise can be replaced in two similar ways. One of them is the usual stretching of the pelvis, given that the grip does not play any role. Another way is an expander. I am sure that everyone knows how to use it, well-trained people can use two simulators.
Take the expander, fix it to the strong support, occupy the same position as when exercising on the simulator and start training. There is one more exercise, which is the gap. This is called pulling dumbbells. It is performed using only one hand. To do this, you need to take the following position: the head should be raised up, and the chin advances forward as far as possible.
With this exercise, you can develop well the muscles of the upper body. You should slightly bend the back, and the right leg should be pushed back. This must be done on a gym bench. The other leg should be bent at the knee and leaned on the bench as much as possible.
Exhalation should be done by leaning the dumbbell to the chest. The body should be maximally turned in the spine, this is the only way to get good results of treatment with these exercises. Number of times - twelve, for each hand. Two approaches to this exercise are a minimum and a maximum of six approaches. Those who find it difficult to do at the first stage can perform two or four if they feel that they are strong enough for this.
The greatest result, perhaps, is achieved with the following exercise of this block, which is called the thrust from the lower block. To do this, you can also use the MTB simulator or the expander. If you use an expander, fasten it for any support, rest it in your feet, taking a 90 degree position and repeat the same movement as in the very first exercise, but do not go back to the starting position, and bend slightly higher( angle about 95-99 degrees).But for this you need to lean forward almost to the end, in order to completely cut the muscles of the lower back.
At the end of the exercise, the scapula usually converges. Exhale if necessary after the handle of the expander comes into contact with the skin. And the last exercise. Take the following position: sit on a bench at an angle of ninety degrees. Legs firmly rest on the floor. The expander is fixed in the lower part. This exercise will help reproduce the maximum range of body movement, because it must unbend the expander at an angle of forty-five degrees relative to the bench. If you feel tired in your hands, then you can continue to draw traction with the help of the entire back.
Starting to perform the first few movements, it will be necessary to exert effort even through pain and hard exit. You should remember this!
Treatment of pain in the arms and shoulders( triads)
The first exercise is as follows. You should lie on the floor, putting your feet on the simulator, if you do it at home. The first thrust is the pull of the bent arm behind the head, and then the same thrust, but aside, as for the third traction - it's to pull your hands to the chin, bending them at the elbow( elbow).Each exercise should be carried out even though you can hear cracks or feel pain.
This is completely safe and does not affect the treatment process. The weight of the weights, if it's a simulator, should be chosen according to a known formula, that is, the weight should be such that you can do the exercise in an amount of ten to twelve. The performance of this exercise is effective not only with a sick hand but also healthy, for prevention. Repeat the exercises for each hand. A great effect can be achieved by doing this exercise while sitting on a bench. But this is possible only with the help of the MTB simulator. After treatment at a medical center, this simulator can be purchased to be able to fully perform all exercises and at home.
The weight( or the number of springs in the expander) for this exercise needs to be able to choose correctly, because the deep muscles of the shoulder are rather weak, and in order not to damage them or injure, everything must be done very competently. With this you will help Sergei Mikhailovich Bubnovsky in his medical center. The second exercise is similar to the first, but it is performed with both hands simultaneously. First, pull your arm over your head, and then you need to bend them at the elbows. Elbows should be raised as high as possible. The same exercise can be used with dumbbells, but in this case the biodynamics changes. In addition, you can perform it and standing up.
The next exercise is called press up. For this we need to sit on the bench with our backs to the block and take the handle of the simulator with the affected hand and gradually raise it as high as possible. The first few times can hurt you, but you can not stop. Because sooner or later you will return to this exercise, but with even greater pain. Pain is unavoidable with inflammation of the shoulder joints. The weight of the load should be gradually increased. The maximum weight is a quarter of the weight of the patient, which he must lift six times.
Next is the exercise "Shraga."It is applied with the help of isolated shoulders. In its implementation, the upper edge of the trapezius muscle is involved, which is associated with the cervical spine. This movement is done standing, sitting or lying on a bench. Weight should be suitable for you, you should feel it, because the weight rises, only shrugging shoulders. Men are better to use dumbbells instead of a simulator, so much better, the neck is drawn into the shoulders. Do these movements to failure, that is, as much as you can.
Exercises for hernia and osteoporosis:
The first exercise called "birch" is as follows, and only with the use of the MTB simulator. The man is lying on his back, lifting his legs up. The doctor fixes the legs with the help of a cable to the simulator( weights) and the person starts to slowly raise the pelvis along with the legs so that the heels are perpendicular to the head, that is, you should lie on your shoulders, then lower your legs to the end, that is, take a full reclining position. Do not lift straightened body immediately, it should first bend in a small pelvis, and then climb further. You must do this fifteen, twenty times in one sitting.
The next exercise is exactly the opposite, that is, by turning the legs on the simulator. When you are training, you should lie down and bend your legs( under the weight) in your knees and pelvis, and your head should go to the knees. This movement helps to fight cellulite. In one approach, twenty repetitions can be done. Remember that when bending the body, the maximum forced exhalation is performed.
Then follows an exercise similar to the first, with only one foot fixed. And this is only necessary to raise the leg, and all this without bends, not the whole body, as in the first version. In addition, the block is supplemented by a more complex movement, called "frogs."To do this, you should lie on your stomach, hands are stretched forward to use them as support. For one leg, the doctor fixes the simulator with the weight, and you begin to slowly bend the leg so that it resembles a frog paw. Another movement of this block. Lying on your side, you move up and down a straight leg, lifting the weight. When performing a set of exercises for a good effect, there should be two or three repetitions a week.
Another very useful and effective exercise is carried out as follows. The person lies on his side, and the lower leg is extended forward, creating an angle of 90 degrees. And the upper leg he applies the exercise, bending it in the knee. Thus, there is a rotation of the affected joint, which hurts, which even creates problems when walking. This movement improves blood flow in the lumbar region.
Treatment of leg pain and coxarthritis
For the first exercise, you will need gymnastic benches. On the bench, the patient should lie down in the stomach, bend one leg in the knee and firmly rest on the floor, and the other also bend but to lift the weight. This exercise helps restore venous blood to the right heart, that is, it perfectly restores blood circulation and relaxes the heart muscle. In addition, this exercise can be carried out by slightly changing the configuration of the bench, thereby increasing the range of motion twice.
Another exercise of this block is the pull in the upper part of the head, for growth. How it's done? Lying on his back, the doctor fixes one weight to one leg. The leg that is attached should be bent in the knee and pelvis, and the head should be pulled to the knee. Hands must help, legs bend. But with the reverse bending, the hands should be placed on the floor near the legs, and the other hand should be pulled back and clings to the support.
Weight loss exercises
In the first exercise, you should be at the counter and fix the legs with a cable from the simulator. Doing this exercise involves simple miachi back and forth, without tilting the body forward. To do this, your hands should hold the rack of the simulator. To improve the quality of the result should be repeated 30-50 times with each leg. When the burning sensation in the lower part of the thigh is impossible to endure - this can only mean one thing that physical exercises can be completed. With acute pain in the back, this movement is prohibited.
Then follows the movement in which you need to sit on the floor, and move the weight, from the attached foot to the simulator to the side and back. For all those who have problems with excess weight and organs of the gastrointestinal tract there is a complex called "crisis".The person for this exercise kneels and puts his hands on the handle of the simulator and bends the body in the pelvic region, the arms of the elbows are bent so that you can touch the knees. Weight should be such that you could perform 20, 30 or more movements in one breath. Much better would be the effect if you brought your abdominal muscles to the point of burning. Amplitude should be such that the abdominal muscles can completely contract. Among other things, these movements are able to completely cleanse the liver.
Then in our block follows the exercises in which a person sits down on a bench, kicks, fixes them to the simulator using a rope, and then the exercise begins - this is the bending of the legs in the pelvis and knees. As when pumping the lower press.
Restoring blood circulation
The first exercise is an exercise, a "pullover" that is performed lying on the back. Lying on your back you need to bend your knees and hands so that you retreat and return to the position at an angle of 95 degrees, with a weight, of course, that gives you a load, as in all other exercises. This exercise is very useful for asthma and coronary heart disease.
Ideal for patients with mastopathy. Lying sideways to the simulator, the following exercise is performed, which resembles the wingspan, so it is called a "butterfly".One hand in this exercise bends and unbends to the side. The hand, therefore, should not bend at the elbow. In addition, this exercise can be performed from the bench, but it should be noted that physically trained people can perform this exercise. For more information about the exercises, you can contact the clinic of Dr. Bubnovsky, where Dr. Bubnovsky will tell you everything and show it himself.
Here is a fairly simple treatment from Dr. Sergei Bubnovsky. These simple exercises will make the quality of your life much better, and bring you a healthy body without osteochondrosis, cocksoarthrosis, scoleosis, hernia, obesity, cellulite, and also will help cure all spinal injuries.
Shoulder joint treatment, video exercises, if
shoulders hurt Bubnovsky will show exercises for the treatment of a painful shoulder and a hernia of the spine.https: //www.youtube.com/ watch? V = 8ed1rUa-PEo