Gymnastics hernia lumbar spineExercise therapy in spinal hernia takes in terms of rehabilitation and prevention of exacerbations of one of the leaders, because not only strengthens the muscular system, but also improves the blood circulation of the lumbar, and helps to restore the physiological balance between the different segments of the spine.
What is a vertebral hernia, and what are its symptoms?
spinal hernia - a protrusion in the direction of the spinal cord or spinal nerve roots, which occurs due to the formation of a crack or break in the intervertebral disc. The hernia develops as a result of degenerative changes in the cartilage, with sudden lifting of weights or prolonged stay in the antiphysiological position.
Hernia is usually accompanied by:
- pain giving to the pelvic organs, intestines or legs;
- by pricking or numbness of the extremities, inguinal region;
- abnormal muscle weakness( crumbling, shuffling legs);
- impaired pelvic organs.
Pain can be intense enough that causes a person to spend several days in bed( raking, burning pain).
What is the use of physiotherapy for hernia lumbar spine?
Together with other methods of rehabilitation physiotherapy in spinal hernia is assigned to:
- strengthen the muscles that support the spine, and the formation of a physiological posture;
- relaxation of spasmodic muscle fibers;
- spinal distension;
- improve blood circulation and nutrition of the problem area.
Usually, exercises in spinal hernia depend on the stage of the disease and the level of localization of hernia, so held in a gentle, therapeutic Train and Train mode. In the first two stages, exercises are provided for stretching the spinal column and relaxing the muscles, and the third stage is to stabilize the spine and strengthen the muscles of the back.
exercise therapy in exacerbations of lumbar hernia
During an exacerbation experts recommend bed rest in order to relieve the load on the spine as much as possible. As a rule, relief is brought by lying on the side or on the back with bent legs( this increases the clearance of the intervertebral openings, reduces irritation of the roots of the nerves, and improves blood circulation in this area).
The main elements of curative gymnastics at this stage are:
1. Unloading postures, which the patient should take for 10-20 minutes several times during the day:
- lie on the back, bending the legs in the knee and hip joints at a right angle( this is usedspecial stand);
- lie on the abdomen face down, placing a soft pillow or roller in the height of 6 to 8 cm under the stomach.
2. Exercises in the supine position:
- bend your legs, take a deep breath, while squeezing your fingers into a fist, and then completely relax;
- stretch the legs, bend a healthy leg in the knee, while taking the heels off the bed;
- take a few deep breaths;
- move stops up and down.
All physical exercises for the spine should be repeated 2-3 times a day for 5 minutes. As the pain syndrome subsides, the gymnastic complex is somewhat enlarged by exercises performed in the knee-elbow position and kneeling. This excludes those types of exercises that involve flexing the spine.
Lumbar gymnastics after the end of the acute period
After the cessation or significant weakening of the pain syndrome, exercises that train the muscles of the abdominal and back muscles, as well as corrective posture, are prescribed. During this period the following types of exercises are contraindicated:
- lifting of the legs or trunk from the prone position;
- deep squats;
- wide swings and other high-amplitude movements.
Exercises are allowed that eliminate the blockage of the roots of the spinal nerves and reduce the protrusion of the discs - anything that strains the muscles that extend the back. Beneficial effect on the spine and has a swim, especially on the back or the crawl, as this significantly reduces the load on the entire vertebral column.
Exercises of Bubnovsky
Exercises developed by Doctor of Medical Sciences SM Bubnovsky, refer to kinesitherapy and are a good preventive tool for the formation of hernias of the entire spine and, in particular, the lumbar spine. In addition, they are indicated for osteochondrosis, arthritis, osteoporosis, scoliosis, arthrosis.
The main effects of Bubnovsky classes:
- strengthening of the back muscles;
- improved cardiovascular system, including a decrease in high blood pressure in hypertensive patients;
- unloading of joints and spine;
- improvement in blood flow in the problem areas of the back.
These exercises can be done in special centers of kinesitherapy under the guidance of experienced instructors, and also independently at home.
Gymnastics for Bubnovsky for the house
All exercises are done softly and smoothly, without sudden movements:
- Become on all fours with an emphasis on the knees and palms and maximally relax your back.
- The same, just bend your back.
- Same as exercise number 1, but while exhaling, bend your back up, and inhale it down.
- "Walking" on the buttocks with straight legs, sitting on the floor and raised by the head with his hands.
- Sit on the floor, lean back on your hands. Raise one by one half-bent legs, and then straightened legs.
- Bend the legs, straighten the left leg, deploy the toe of the foot to the side, pull the socks on yourself. Make small lifts with your left foot 20 times. Then do this exercise for the right foot.
- Make, lying on the floor, a "bicycle".
Gymnastics for Bubnovsky with the help of simulators
With a spinal hernia it is desirable to undergo a course of kinesitherapy on a specially developed MBT simulator. This simulator allows you to remove pain syndrome, improve joint mobility, normalize muscle tone and remove their spasm. Classes at the Office are conducted under the guidance of a specialist according to the developed individual plan, which is compiled taking into account the severity of the disease and the severity of the pain syndrome. These exercises are useful not only with hernia, but also after surgery on the spine as a rehabilitation.
Contraindications to Bubnovsky gymnastics
Although this gymnastics helps to effectively combat the pain syndrome, nevertheless, there are a number of contraindications to the use of this technique:
- oncological diseases, including metastases in the vertebrae;
- early postoperative period;
- unstable angina;
- acute disturbance of cerebral circulation;
- hypertensive crisis.
In general, many exercises that doctors recommend for hernia, you can do yourself, including after the operation on the spine. However, in the early postoperative period, they should be performed very carefully and only under the supervision of a neurosurgeon or a treating orthopedic physician. Then the rehabilitation period is significantly reduced, and the patient can again return to the ordinary way of life.
Exercises to strengthen 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 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 vertebral 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.
The 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, relieves pain, eliminates the feeling of fatigue and just well trains the 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.
The exercises, which 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.
Doctor Bubnovsky: gymnastics for the back
Gymnastics for the spine using the Bubnovsky method has long been popular. Videos that allow you to deal with it, there are on the Internet in the public domain, and we offer to your attention one of them. The complex includes fairly simple, but effective exercises. Let's consider some of them.
Back gymnastics for Bubnovsky: relaxation of the back on the knees
Lie on your knees and palms. Relax your back, stand there for a while. On exhalation, smoothly curl your back up, inhale - kick your back down. In one approach, there should be 10-20 repetitions. Keep in mind that during the execution of each element must be carried out smoothly, sudden movements can lead to deterioration.
Doctor Bubnovsky: gymnastics for the spine - stretching step
Take emphasis on the knees and palms, then sit on your left foot and pull the right back. The left leg should be pulled forward, lowering as low as possible. Move from the right hand to the left leg, perhaps even with the overcoming of light pain. Exhale at the end points. Perform up to 20 repetitions in 1 approach.
Professor Bubnovsky: gymnastics for the spine - stretching the back
Take emphasis on the knees and palms. Bend your arms in the elbows and lower the body to the floor on exhalation. From this position, straighten your arms, lowering the pelvis on the heels. In this position, the muscles of the waist are stretched, and this is very useful for the spine. Those who suffer from back problems should be discharged regularly after a day's work.
Doctor Bubnovsky and his gymnastics for the back have long won the trust of people. Most importantly - perform the complex regularly and do not make sudden movements, and you will certainly get the expected result.
Types of healing( joint) gymnastics for the back with hernias of the spine
Intervertebral hernia is a very unpleasant and dangerous disease. The competent doctor before the decision of a question on operative treatment necessarily will recommend a combination of medicamental and physiotherapy;will tell you how effective exercise and gymnastics are with herniated spine. Do not be skeptical about the treatment of this disease with the help of physical therapy. The following methods of joint gymnastics have proved effective:
- Adaptive gymnastics of Bubnovsky;
- Technique of Dikul;
- Combined technique of Dr. Pilyuyko.
What is the essence of each of these methods?
Adaptive gymnastics of Bubnovsky
Bubnovsky S. M. developed on the basis of many years of experience and observations of patients with hernia of the spine unique therapeutic complexes. The technique was called "kinesiotherapy" or adaptive gymnastics. It is based on a complex effect on the musculoskeletal system: muscles, joints, and not only on the spine and nearby organs.
Partially, the blame for the appearance of herniated intervertebral disc lies on the hypodynamia of some muscle groups. The activation of these muscles and associated joints indirectly exerts a restoring effect on the spine. It activates blood circulation, metabolic processes.
Properly selected loads lead to the strengthening of the muscular corset, based on the muscles of the back and abdominal press. Strengthening these muscle groups, we reduce the compression of the intervertebral disc, and this already leads to a reduction and regression of hernias.
Bubnovsky's method, in addition to the therapeutic effect of a hernia of the spine, increases the overall flexibility of the spine, reduces salt deposits in osteochondrosis, and improves psychostatus parameters.
Bubnovsky has developed a huge number of exercises for the treatment of intervertebral hernias, here is just one of the complexes of therapeutic gymnastics, well proven in herniated spinal cord of any localization and back problems:
- In a position on all fours, relax all muscles as much as possible. Take a deep breath and slowly bow your back( like a cat).Just exhale slowly and bend your back. Smoothly perform 20 repetitions. If pain occurs, reduce the amplitude of the movements or discard this exercise.
- Lie on your back - hands along the body. After a deep breath, exhale slowly and lift the pelvis above the floor to the maximum height, leaning on the shoulders and feet. Lower the pelvis and simultaneously inhale.20 smooth repeats.
- In position on the back with hands behind head. The elbows are pointed at the ceiling. Legs bend in the knees at 90 degrees. The chin is pressed to the chest. Smoothly try to get elbows to the knees. It is not necessary to touch the knees and elbows - the main aspiration to unite them. Repeat until you feel easy fatigue, do not overexert yourself.
- On all fours. Try to bend forward as far as possible, without bending your elbows. Return to the starting position. Repeat 20-25 times.
Even this minimal complex can help you feel relief from the intervertebral hernia. Full course and individual treatment complex is best under the guidance of an experienced physician-kinesiotherapist or instructor of a methodologist.
Gymnastics Bubnovsky is aimed at good and he himself says about this: "Happiness is when nothing hurts. And I want my patients to get rid of the pain forever. "
Many neurosurgeon doctors use this method in their practice. Dikul's books describe not only gymnastics in hernia and back pain, but also the result - effective strengthening of the muscles and spinal column, as well as activation of autoreparation mechanisms - self-restoration of the locomotor system of the spine. The uniqueness of the methodology is based on the application not only of the principles of classical curative physical education, but also of the principles of yoga and respiratory gymnastics.
The whole process is conditionally divided into three cycles:
- preparation of the body for subsequent loads with the development of ligaments and joints;
- exercises to restore muscle tone;
- intensive course, during which there is an increase in intervertebral muscles - mainly short ones, improves the flexibility of the spine and the mobility of joint-ligamentous conglomerates.
When practicing the Dikul system, in addition to mechanical exercise, a person should be aware of the need for treatment and form a dominant recovery in his head.
This method can be used after operations to remove a herniated spine. It will allow to restore the functional ability of the spinal column more quickly and in the future to prevent relapses.
Combined method Pilyuyko
More than 10 years ago a group of specialists under the leadership of Pilyuyko Vyacheslav Vitalievich started experiments on combining the methods of exercise therapy and physical therapy. To date, remarkable results have been obtained. The principle of treatment is based on the allocation of three main points of application of therapy:
- suppression of the inflammatory process, pain, improvement of blood and lymph flow;
- reduction of hernial formation;
- reduction of traumatization of nervous structures.
For each of these directions Pilyuyko developed exposure techniques.
Anti-inflammatory and analgesic effect has:
- anti-inflammatory and analgesic agents;
- reduced muscle spasm;
- local injections of anesthetics and SCS;
- physio- and reflexotherapy;
Herniated protrusion in the Piliuiko complex can reduce:
- microwave therapy;
- local injection therapy;
- traction( traction).
To reduce the trauma of nerve trunks possible using:
- treatment position;
- articular exercises;
- traction and traction of the spine;
- physical exercise;
- work with a psychologist;
In each specific case, the individual therapy program is selected under the supervision of a physician in accordance with the clinical observation and the results of the methods of neuroimaging( CT, MRI).Most often you have to combine several methods, which allows you to achieve a better result in the treatment of Piliuiko.
Which method do you prefer?
All methods have proven effective. It must be remembered that the use of therapeutic exercises in vertebral hernias is possible only during remission. In the acute period, they can not be used, since it is possible to aggravate the process and intensify the pain syndrome accompanying the hernia.
The advantage of the Piliuiko complex is the use of medical methods for suppressing the acute process and the ability to do therapeutic exercises by any method.
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 not only on 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 the back after lying awake 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.
Gymnastics for feet
According to SM Bubnovsky, the following exercises are perfect for flat feet, spurs, gout, swelling of the ankle, 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 the knees, trying to pull the heels to the buttocks
Lying on the back, unbend the 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.
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, resting his palms 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 some 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, you need to monitor your 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 perform 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 muscles of the back and the functional activity of the joints. This simulator complements the method of treatment of the spine.
If you follow all the instructions, regularly engage in, 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 for beginners - the most effective exercises
The method of getting rid of various diseases of the musculoskeletal system will be joint exercises for beginners Bubnovsky. 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 - 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 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.
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 foot 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.
Starting position: stand on your knees, straight arms and back. Make of this exercise posture:
- 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 position, 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 pull to the elbow, return the leg to its original position and pull it back;
- execute the foot 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 learn 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.
Professor Bubnovsky: exercises for the back
To understand what is the point of his therapy, you need to remember a bit of anatomy. So, the musculoskeletal system consists of:
Bones are connected to joints by means of ligaments. In order for bone tissue not to wear off during movement, and not injured, the contiguous bones are covered with cartilage. Inside the joint is an articular fluid that provides additional cushioning, and nutrition of the cartilaginous tissue. In order for the movement to occur, it is necessary to exert a definite influence on the bones as levers. This requires muscles. They are attached to the bones by means of tendons, and, contracting or relaxing, move the body.
In case of problems with joints( wear of cartilaginous tissue, tears and sprains, inflammation), muscles are carefully cut in the area of injury, and painful pain occurs. And further, the man himself restricts the movements in the aching joint, the muscles become flabby, they can not withstand the loads and the movements simply stop.
Bubnovsky's method is based on relaxation and strengthening of the muscles, for the expansion of the joints, for the full rehabilitation and removal of the pain syndrome. The painful impulse itself comes from the nerve endings of the muscles, which are excessively overextended, so the effect should be directed to the soft tissues. And only by strengthening the muscular corset, we will be able to fully protect the sick joint from mechanical damage and overload.
What does the program consist of?
Doctor Bubnovsky has published a number of reference books, and also recorded video courses for therapeutic gymnastics at home. In many cities of Russia and Ukraine, several dozen centers of kinesitherapy are open, where graduate physiotherapists work, as well as instructors in medical physical education.
An individual rehabilitation program is prepared for each person who applies, which includes a list of physical exercises, water procedures, and general recommendations for a healthy lifestyle.
Exercises on the Bubnovsky system are not its author's. The professor uses well-known aerobic loads, as well as elements of yoga and pilates, adapting them to people with musculoskeletal problems. And to increase the load used simulators, which are specially designed for therapeutic gymnastics by Bubnovsky himself.
Thanks to adequate physical activity, muscles are strengthened, flexibility in joints develops, blood supply of tissues improves, which means that they are better saturated with oxygen and nutrients, and excessive exchange products are eliminated. Pain leaves, a person becomes more mobile, he resolves issues with arterial hypertension, neuralgia, chronic venous insufficiency, etc.
What methods of Bubnovsky deserved the trust of patients?
In every city today you can find a lot of sports sections, centers and circles. But, as you know, they work like ordinary people, and most do not even have diplomas for special education. If, the instructor is a former sportsman, then he is usually a certified trainer. And there are cases when a certain course of physical training or dancing is taught by a person who only visited five to ten seminars or conferences, and received a corresponding diploma about the passage, for example, of a "three-day" course.
Now think about how you differ from such an instructor? If you study video clips from the Internet every day, read the relevant literature, and start practicing it on yourself, the knowledge will be the same. Therefore, for normal sports training can go completely healthy people. Moreover, many people, not knowing about their health problems, begin to perform strength exercises, which provokes an aggravation or complications of the disease.
And what to do to people who have problems with the musculoskeletal system? If such a person is young, then he will go to Pilates, record in the pool, learn about new techniques and begin to learn independently. And what about the elderly? Of course, today almost every medical institution has a physiotherapy department, where you can take a course of therapeutic physical training. However, not for everyone it is convenient, plus it is necessary to "go through" doctors, wait for queues. ..
Doctor Bubnovsky took up the solution of such a problem. In his centers, he collects patients of various age categories: from children with posture problems to elderly people with age-related changes in the musculoskeletal system. The staff works with each patient individually: constantly monitors the correctness of the exercises, helps to pick up the necessary load, evaluates the results.
In addition, many after completing a course of rehabilitation in the centers, continue to independently perform exercises, even buy a simulator Bubnovsky. And there are those who overcome past complexes and constraints associated with age, go and write to the sports sections.
An example of back exercises aimed at removing the pain syndrome
This complex of exercises for Bubnovsky is shown to people suffering from osteochondrosis, as well as muscular fatigue.
- Smooth back deflections in the knee-elbow position.standing on all fours, perform the deflection of the back of the upper - with a breath, and down with an exhalation. Exercise "cat".the initial position is again on all fours, slightly lowering his head and moving back, "dive" under an imaginary bar, and, repeating the movements of the cat, "rise up", stretch the crown to the sky.
- Stretching step. From the starting position, we sit on the right bent leg, the left one is pulled back. Hands pull forward, trying to put the body on the floor. The left hand can be left to rest on the elbow bent if there is discomfort in the back. We repeat the stretching, sitting on the left leg.
- Stretching of the abdomen. We pump the "press" lying on the floor, with bent knees.
- Pelvic lift. Lying on the back, bend the knee joints, feet stand on the floor. We lift the pelvis up, and lower it down.
As you can see, this complex is a collection of well-known aerobic exercises( loads), which is chosen to strengthen the muscular corset to protect the spine, as well as relaxing that group of muscles that react with pain in response to the pathology of the joints of the back.
Great way. I can now write "checked by myself."Especially in combination with this!11 kg have evaporated.the husband is delighted with the