Exercise therapy for patients with osteoporosis and osteoporotic fractures of the spine

After preliminary diagnosis and clarification of the medical history, the doctor may prescribe Bubnovsky exercises for osteoporosis as an alternative to drug and surgical treatment. Properly distributed physical activity with a precise indication of the measure allowed for spinal pathology can relieve symptoms and completely cure the disease.

Features of the disease

Osteoporosis causes increased bone fragility. The reason for this is calcium deficiency in the skeletal system , which is caused by a failure of metabolism (metabolism in the body). The danger of the disease lies in the fact that for a person with such a diagnosis, the most common everyday situation - be it a hit on a bedside table or careless movement on ice - in most cases ends in a fracture.

The highest percentage of those susceptible to the disease was identified among:

• Women who experience hormonal imbalance.
• Smokers and people with alcohol addiction.
• Old people.

One of the most effective methods for reducing the impact of osteoporosis on the body is Sergei Bubnovsky’s gymnastics.

Therapeutic exercises for osteoporosis

Osteoporosis in its active form threatens the patient with fractures even from minor physical exertion.
Therefore, in the chronic form of osteoporosis, until drug treatment is carried out, gymnastics is contraindicated. But if the attending physician prescribed medications and the course was completed successfully, increasing the strength of bone tissue, then gymnastics is simply necessary. To believe that you cannot do any exercise after osteoporosis is to be deeply mistaken.

Exercises for osteoporosis should be simple and easy to perform. The main function of gymnastics is to improve blood flow between tissues in areas affected by the disease, improve metabolism at the cellular level, and increase muscle tone.

Most patients with osteoporosis are elderly people, so it is important to select exercises that will not put a lot of stress on the heart.

Is it possible to do gymnastics with osteoporosis?

Therapeutic exercises for osteoporosis ensure an even load on the bones so that the muscle mass begins to work harmoniously, this is the only way pain and discomfort in the affected areas can go away.

It is important that the first lessons of physical therapy and gymnastics take place under the supervision of a specialist. A set of exercises is selected individually for each patient, based on the severity of osteoporosis and the consequences after it.

The specialist must correct the correctness of the exercises so that they do not harm the patient’s body and do not aggravate the situation.

Who is Sergei Bubnovsky

Sergey Bubnovsky is a holder of a doctorate in medicine and the developer of his own method of therapeutic physical culture. Perhaps Bubnovsky’s development of his method was greatly influenced by the difficulties he himself endured.

While serving in the army, Sergei had an accident and was in a coma for two weeks. When he woke up, the young man was shocked by the news that he was no longer able to move independently due to serious complications in his joints and spinal column, and crutches would become his companions for the rest of his life. The man did not want to put up with this. Being a professional athlete in the past, Sergei resumed training. This helped to numb the pain for a while, but then it returned again.

To find solutions to the problem, Bubnovsky entered a medical institute, where he plunged headlong into obtaining theoretical knowledge in medicine and studying various authoritative sources. Over time, the doctor came to the conclusion that drug treatment for osteoporosis does not have the desired result, and only exercise therapy can improve the condition of a person suffering from the disease. It is noteworthy that the author tested his method personally.

Gymnastics exercises for osteoporosis

All exercises are divided according to their action into muscle groups. You need to perform exercises that will engage the spine, legs, and arms.

Alternatively, you can choose the following set of exercises:

• Standing straight, stretch your arms up and stretch as far as you can, gradually rolling onto your toes. This exercise allows you to warm up the muscles of your back and spine. Do it 20 times.
• Stand up straight and begin to “march” in place. Raise your knees as high as possible, and don’t forget to work with your hands. The exercise is carried out for at least two minutes.
• Close your hands and raise them up. With your arms raised, try to bend your back as much as possible. You need to listen to your body, if it hurts, then you need to loosen the bend a little. Do 20 reps.
• Lie on your back, having previously laid out a special rug or soft blanket (the floor should not put pressure on the bones), raise your arms perpendicular to the body and try to reach your hands with your socks. Legs should be straight and toes pointed. At first, you can not quite reach, but at the end of the procedure you can touch your hands as much as possible. We do at least 10 repetitions.
• Stand up straight and try to hug yourself. It’s good if your hands are closed behind you. Freeze in this position for 3-5 seconds. The procedure must be repeated at least 20 times.

How the method works

Sergei Mikhailovich considers drug treatment of diseases of the musculoskeletal system useless for the following reasons:

• Medicines have many side effects.
• Pain is caused not by bones, but by muscle tissue.
• It is the muscles that should be the focus of attention in the treatment of CMS diseases, as they ensure the presence of necessary substances in the bones and tendons.
• Strength exercises are the way to reduce the negative consequences of the disease.

This treatment increases the likelihood of bone tissue rehabilitation and metabolic intensification. Exercise therapy will also help avoid the occurrence of fractures.

Exercises to reduce the effects of osteoporosis

General tips for carrying out exercise therapy:

• Before starting training, be sure to consult with your doctor. The permissible amount of load is influenced by a lot of factors, including age, the degree and form of development of the disease, general physical fitness. patient preparation.
• Exercise consistently 2-3 times a week.

The set of exercises should include:

• 45–60 minutes of aerobics.
• Strength exercises.
• “Ten minutes” of exercises to achieve balance.

Since Sergei Mikhailovich’s method is designed for a wide range of diseases of the musculoskeletal system, and the article is devoted to the fight against osteoporosis, the most effective exercises associated specifically with this disease will be discussed below.

For the age category from 30 to 50 years

• Stand up, arms at your sides, legs together. Simultaneously with inhalation, move your arms up, and with exhalation, lower them back. Number of repetitions: 5.
• Take a “standing” position, legs pressed tightly together, palms behind your head. Stretch the crown of your head towards the ceiling, then rise on your toes and lower back onto your feet. Number of repetitions: 5.
• Slightly bend your legs at the knee joints. Point your hands down. Creating artificial internal tension, bring your knees together and spread them apart. Number of repetitions: 10.
• Take a “lying” position on your back. Raise your shoulders and head 20 cm from the floor. Move your chin towards your abdominal muscles and smoothly return to the starting position. Number of repetitions: from 4 to 6.
• Take a “lying” position on your side. Raise and lower your upper leg slightly. Change position to the opposite side. Number of repetitions: 10 on each leg.
• Take a horizontal position on your stomach. Stretch your arms at your sides. Raise your straight legs 15–20 cm and freeze in this position for a couple of seconds. Gently lower your legs back down. Number of repetitions: 9.
• Take the position as in the previous exercise and raise your straightened arms for a couple of seconds, then smoothly lower them back. Number of repetitions: 8.

For age category from 50 years

All are performed from the initial “lying” position.

• Lie on your back, place your arms along your torso. Bend your hands and feet towards you, hold for a few seconds and relax. Number of repetitions: 8.
• While in the same position, alternately contract and relax the thigh muscles. Number of repetitions: 12.
• Lying on your back, bend your elbows and lean on them, freeze in this state for 5 seconds, and then relax your muscles. Number of repetitions: 8.
• Lying on your back, bend your legs at the knee joint. Inhale and lift the pelvic region up, and exhale - lower it. Number of repetitions: 7.
• Lying face down, place your bent arms under your chin. Alternately raise your straight right and left leg. Number of repetitions: 10 on each leg.

For the femoral neck

For those who suffer from osteoporosis of the femoral neck , there is a specialized set of exercises that are also suitable for general muscle strengthening :

• Take a horizontal position on your back and place your hands at your sides. Raise your straight legs slightly and cross them, one approach lasts about 35 seconds.
• Lie on your back, spread your legs shoulder-width apart, pull your toes towards you and smoothly lower them back.
• In the “lying” position on your back, bend your legs at the knee joint and alternately press them to your body.

For knee joints

also quite common , so below are some of the most effective exercises to combat this problem:

• In the “lying” position on your back, alternately rotate your legs. This is the familiar “bicycle” to everyone. When performing the exercise, rhythm is important. Starting at a slow pace, you need to bring it up to a faster one.
• The starting position is the same. We bend the right leg at the knee joint, and while extending it, bend the left leg in parallel. Thus, we continue to alternate bending the legs.
• Sit on a chair and raise your leg straight, your foot flat. Keep your right leg parallel to the floor for 5-10 seconds, then switch to your left. During the exercise, the muscles of the lower leg and thigh should experience tension.

During the first lessons, the number of repetitions may be lower than specified. As you continue training, increase the time of one approach and their number.

Important! Remember to breathe correctly (inhale through the nose, exhale through the nose or mouth). Do not forget that exercise should not cause pain. Exercise is aimed solely at improving well-being, so you can’t overdo it.

What rules should you follow in gymnastics for osteoporosis?

Physical education for osteoporosis will bring a positive effect only if the patient follows certain rules:

• Exercising for osteoporosis should not cause pain

Exercises should not cause pain or discomfort in the joints or muscles. Therefore, a specialist develops a program for each individual separately. All people have different levels of fitness and ability. If any exercise causes pain, then it must be replaced with another for the same muscle group. If pain occurs during any type of physical activity, then you need to consult a doctor for additional examination;

It is impossible to recover in one session of exercise therapy. The final result can be achieved if you systematically take care of your health. Doctors recommend doing exercises and gymnastics every day. To do this you need to spend 15-20 minutes. If for some reason the training was missed, then you should not overload yourself with double time, you just need to return to the previous session schedule;

• Exercises without sudden movements

The condition of the bones in patients with osteoporosis is not in the best condition, so sudden movements can cause another fracture. Until bone density is restored, gymnastics should be done slowly and measuredly. You need to start it with a light warm-up so that the muscles and joints are warmed up, then the possibility of injury during execution is greatly reduced;

It is better to do exercise therapy in a good mood. Physical mood directly depends on the psychological state of a person. In moments of stressful situations, problems at work or family, muscle tissue is tense. Therefore, there is no need to perform a session if the patient is not mentally ready. It is better to skip this lesson and return to it another day;

• Eliminate the possibility of injury

For physical education with osteoporosis, it is better to use light gymnastic exercises, but not complex athletic exercises with lifting dumbbells or weights. Bones are still fragile, so it is important to be careful in selecting exercises;

• Comfortable clothes and shoes

In order for the muscles to work properly, they do not need to be pulled into uncomfortable elastic T-shirts and pants. Clothing should be comfortable, not restrict the movement of arms or legs, and provide thermal comfort to the body.

GYMNASTIC COMPLEXES

Gymnastics for osteoporosis is an important stage of complex treatment during the rehabilitation period. Moderate load effectively affects the condition of bone tissue. Regular exercise for half an hour every day increases up to 5% of bone mass and stops the progression of the disease.

The following physical complexes are most useful:

• to strengthen the lower extremities - climbing stairs, walking;
• for the spine - strength training, exercises on the horizontal bar;
• for the skeleton as a whole - swimming, gymnastics in water.

For a uniform systemic effect, training should alternate throughout the week and affect all parts of the musculoskeletal system. They do exercises for osteoporosis to the best of their ability, and do it for at least a year.

There are 3 main groups:

• for resistance;
• for flexibility;
• strength exercises for osteoporosis.

Exercises on special simulators are useful. Strength exercises have an effective effect not only on bones, but also have a beneficial effect on all systems of the body. Classes are held daily for at least half an hour. The most useful of them are:

• plastic dances;
• moderate walking (3-5 km per day);
• regularly climbing stairs;
• Biking;
• swimming in the pool.

Recommended Exercises

In addition to useful exercises on exercise machines, you should also warm up at home. There are several effective exercises for osteoporosis:

• you need to move your leg back, and then start squatting on the bent second leg, with your hands on your belt, after several repetitions you need to change your leg;
• It will be useful to perform the well-known “bicycle” exercise;
• you need to stand and place your feet shoulder-width apart, after which the body turns.

These and many other exercises can be done in your free time. Treatment for osteoporosis in any case should be carried out in combination with other procedures and rules. You should reconsider your diet and include more foods rich in calcium. And a healthy person should worry about his future, do physical exercise, and monitor his lifestyle.

If you take your health seriously and start doing physical therapy systematically, without skipping days, then your muscles and bone tissue will become stronger. This result can make a person forget about the problems that osteoporosis caused him. Sergei Bubnovsky said that every person harms himself, after which diseases of the spine, bones, etc. appear. Therefore, he strongly recommends monitoring your health, lifestyle and exercise at all times.

Attention, TODAY only!

FOR PEOPLE AGED 50 TO 59 YEARS OLD

The best complex for patients over 50 is made up of exercises in a supine position:

Causes and treatment

Taking various medications that contain calcium does not always bring positive results. And all due to the fact that blood flow decreases, since the muscles do not receive proper activity. As a result, the skeletal system does not receive the required nutrition, and calcium is lost. Therefore, in order to avoid osteoporosis, you need to constantly move.

But not all the load has a positive effect in this case, since you cannot overload the body, it will have a bad effect.

Treatment requires an individual approach. For better effect, exercises for Bubnovsky’s osteoporosis were developed. Sergey Bubnovsky is a doctor who proposed his own technique that will help a person treat osteoporosis. It involves performing exercises on simulators, while eliminating the load on the spine and joints. This type of physical therapy may also be suitable for older people.

Exercise therapy for hands

The bones of the palms and phalanges are one of the most vulnerable areas for osteoporosis. Timely gymnastics can significantly slow down destruction. Exercises to strengthen muscle-bone elements are convenient to perform at any time without being tied to a place.

The complex includes the following movements:

1. The fingers are fanned out as much as possible and tensed. Do it 30 times.
2. The palm is alternately clenched into a fist. The thumb is sometimes hidden inside, sometimes left outside.
3. Perform rotations with the thumb at maximum amplitude. The remaining phalanges are held motionless.
4. The fingers are brought together and squeezed tightly.
5. In turn, the thumbs touch all the fingers of the palm.

FOR PEOPLE AGED 30 TO 49 YEARS OLD

For patients in their prime, the following exercises will be most useful:

PHYSICAL EDUCATION FOR PEOPLE OVER 60 YEARS OLD

Gymnastics for the elderly with osteoporosis of the spine is carried out at home or in groups of 10 people.

All elements are selected with extreme care and caution. Concomitant diseases and their degree are taken into account. The load is calculated individually. Good results at this age are brought by leisurely walks, stretching in bed, and light exercise in the morning.

The following exercises are especially popular among older people:

A few words about gymnastics

Gymnastics for osteoporosis can have a positive effect on the body. If you do exercises systematically, your muscles will become stronger, and your bone mass can be maintained in good condition.

Physical therapy will help a patient with osteoporosis, and its exercises are divided into three types:

• dynamic (you can add walking and dancing here);
• flexibility exercises (muscles stretch);
• resistance training (swimming, exercises on the horizontal bar).

When a person decides to do the exercises, he should remember that this is a therapeutic course, so he should not overload himself. Sudden movements and jerks will also have a bad effect. Physical education must be done correctly for the effect to be positive.