The modern rhythm of life forces a person to move a lot and lead an active lifestyle. Unnormal loads on the spine and joints very often lead to pain in the back, arms and legs. The causes of pain can be anything: diseases of the joints, spine, muscle spasms or neuralgia.
There is not always a need for drug treatment; Often, with such problems, therapeutic physical culture, a set of exercises developed and tested by experienced practitioners, helps. The technique of Dr. S. M. Bubnovsky has achieved great success in this direction. Bubnovsky’s gymnastics for beginners can relieve unpleasant symptoms and pain in the joints, prevent pinching and wear of spinal discs, improve blood circulation in muscles and tissues, and make joints more mobile.
The focus of Bubnovsky’s gymnastics
Sergey Bubnovsky has developed special therapeutic exercises for the spine and joints for beginners. It has many advantages over other complexes.
This set of exercises for beginners is aimed at:
- Improvement of joints and spine.
- Reducing pain using non-operative and non-drug methods.
- Improving blood supply to tissues, enriching them with oxygen.
- Increased motor activity of joints and back.
Adaptive gymnastics for beginners, developed by Sergei Mikhailovich Bubnovsky, takes these goals into account. Exercises can be performed regardless of gender, age and level of physical fitness.
Recommendations
Therapeutic exercise helps to get rid of painful sensations without medication. Kinesitherapy is the science of treating diseases without pills, ointments, or operations. In situations where surgical intervention is inevitable, a moderate load will speed up the recovery of the body in the postoperative period.
Performing a set of Bubnovsky exercises at home will be even more effective if you use additional equipment. For example, training on the wall bars No. 8 with a block simulator will significantly bring the desired result closer. Hanging on the horizontal bar will relieve tension in the muscles, and sports equipment in the form of attachments, hyperextension and block exercise equipment will strengthen the muscles of the whole body.
Gymnastics technique
Performing the Bubnovsky method for beginners will bring success, provided that its components of gymnastics are followed.
Basic principles of exercise therapy for beginners:
- correct breathing;
- proper nutrition, drinking regimen (drinking large quantities of water);
- water procedures.
When performing gymnastics, a person should breathe calmly and deeply, drink at least one and a half liters of water during training, and exclude from the diet foods that retain salt, contain large amounts of fat and “fast” carbohydrates (white bread, ice cream and other sweets), and smoked foods.
After charging, you need to take a cool shower and rub yourself with a terry towel.
Warm-up
Before you start exercising, you need to warm up your muscles properly. Then Bubnovsky’s therapeutic exercises at home will be even more effective. Warm-up should start from the upper floor of the body: circular movements of the head, turns up and down, to the sides. Then work in the shoulder joint: lifting the shoulders one by one and at the same time, in circular movements. Next, bends, circular movements of the pelvis. Warm-up of the ankle joint is mandatory.
After warming up, you can move on to the main part of health-improving gymnastics. Exercises can include various exercises focused on the cervical region, abdominal muscles, lumbar region, and legs.
Bubnovsky's exercises
All of Dr. Bubnovsky’s exercises are aimed at active work of all parts of the spine and large joints.
Adaptive gymnastics maximally utilizes all muscle groups, gradually stretching and relaxing them. Bubnovsky’s technique divided the entire set of exercises into specific blocks, each of which is aimed at a separate group of vertebrae, muscles or joints.
- It is best to start the complex with the spine. Get on all fours with your palms on the floor. As you inhale (breathe deeply and calmly), bend your lower back, hold your breath, and relax as you exhale. After 10 seconds, repeat the exercise.
- Standing on all fours, relax, limp and tilt your head down.
- Squat down, then lower yourself onto your right leg and push your left leg back. Perform muscle stretching with light springing movements. After some time, switch legs and repeat the exercises on the other leg.
- Continue the third exercise using the same method, but replace the springing movements by pulling the thoracic region forward.
- Squat down, place your palms on the floor. In this position on your palms, lower your body forward, arching your back.
- Lie on your stomach, place your hands on your buttocks. Inhaling, lift your left leg, keeping it straight as high as possible. Exhale and lower. Do the same with the right leg.
- Lie on your back, place your hands under your buttocks. Without lifting your shoulders from the floor, try to rest your chin on your chest, exhale, relax, then repeat the exercise.
- Turn over on your side, knees brought together, while inhaling, pull it up to your stomach, while exhaling, lower it.
- With your feet shoulder-width apart, stand with your feet on a slight elevation and lower your heels. Raise your feet up and down with springy movements until you get tired.
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Not only your brain needs to wake up, but your whole body needs to wake up. It is not necessary to jump up and suddenly do exercises, you can lie down a little, working out the joints: “As practice shows, the condition of the spine depends not only on the deep muscles that provide nutrition to the osteochondral foundation, but also on the condition of the main large joints,” he says in the book “Osteochondrosis is not a death sentence” Sergei Mikhailovich. — Among such joints, a special role is played by the joints of the lower extremities, which are a shock-absorbing system. Therefore, it is important to stretch not only the spine, but also the joints of the legs in the morning. By the way, a weak, untrained foot is a “path” not only to joint and spinal pain, but also to headaches. After all, on the foot there are many points associated with cerebral circulation. These are morning exercises that can and should be done in bed, as soon as you wake up. All of them are performed lying down. They will not only help you cope a little with osteochondrosis and other diseases, but will also improve blood flow, and therefore help you maintain normal memory throughout the day. For the feet These few exercises are good to perform for: flat feet, gout, foot spurs, ankle arthritis, after injury or surgery on the heel (Achilles) tendon, varicose veins, swelling of the ankle joint, migraines. All of them need to be performed 15-20 times until you feel the warmth in the working joints. If you hear a crunching sound, don’t pay attention, it will go away soon. 1. “Repulsion” I.p. Lying on your back, arms rest loosely at your sides, legs straight, shoulder-width apart. Alternately stretch your big toe (until the maximum possible straightening), then bend it towards you again to the maximum, making a kind of stretching movement with your heel. Back and forth. You can do it together, or you can do it alternately with each leg. 2. “Windshield wipers” I.p.P - the same as in the first exercise. Alternately bring your thumbs together and spread them as far apart as possible. When flattening, try to place your thumbs on the surface of the bed. When spreading, slowly, slowly, as if twisting the entire shin. 3. “Rotations” I.p. Same. Rotate your foot clockwise and counterclockwise, alternately. Watch your big toes and try to draw circles with them. 4. "Fist". I.p. Same. Squeeze your toes as much as possible, as if you were going to grab an apple or a ball. Then also spread your fingers as far as possible, as if straightening your palm. For the knee joint This exercise is useful not only for warming up, it is necessary for osteoarthritis of the knee joint, after a knee joint injury. You also need to perform these exercises 15-20 times. 5. “Heel slide.” I.p. - legs straight, arms along the body. Alternately bend and straighten your legs at the knees, as if sliding your soles along the bed. When bending, try to touch your buttock with your heel (you can even help yourself with your hand, although this may cause thigh cramps). For the hip joint The following two exercises help with coxarthrosis, aseptic necrosis of the head of the hip joint, and pain in the lower back. 6 “Train Wheels” I.p. - knees are half bent. Alternately extend your straight leg with your heel forward to its maximum length, literally until your pelvis shifts. You can hold on to the headboard of the bed with your hands. 7. “Knee on the wall” I.p. - feet shoulder-width apart, knees bent. Hands are slightly spread to the sides, palms down. Alternately lower the bent leg to the bed inward - the left knee to the right leg, the right knee to the left. 8. “Half-bridge” This exercise is very useful for pelvic organ prolapse, constipation, hemorrhoids, and rectal fissures. I.p. - Bend your knees, knees together, feet touching each other, arms resting loosely at your sides. We warn you - the exercise is quite difficult, but effective. So, as you exhale, try to raise your pelvis as high as possible, while squeezing your gluteal muscles several times. 9. “Pull-up” Very effective for back pain. I.p. Straighten up, legs straight, arms at your sides. Wrap your arms around your leg bent at the knees and press it to your chest, lifting your back off the bed and trying to touch your chin to your knee. Change your leg. Do the exercise 15 times. Possible pain in the lumbar and thoracic spine. Therefore, the exercise should be done smoothly, while exhaling. For the abdominal press 10. “We pull in the stomach” I.p. - legs bent at the knees, soles firmly on the bed. The palm of the right or left hand lies on the stomach. As you inhale, stick it out, and as you exhale, pull your stomach in (so that your palm falls with your stomach). After holding your breath for a short time, the breath seems to return on its own. Do 20-30 reps. IMPORTANT! Sometimes, when performing these exercises, cramps in the calf muscles may occur. Don't be alarmed - you are on the right track. Massage your muscles and continue the exercises. BY THE WAY Why is it important to strengthen your feet? The foot together with the ankle joint not only shock-absorbs and reduces the load on the back, it also bears the entire weight of the body, sometimes excess. There are 27 bones in the foot and ankle joint, the same number of muscles and 109 ligaments - slightly less than in the hand. But in reality, our feet are not nearly as mobile and developed as our hands. This is despite the fact that the so-called ascending meridians are located on the feet, with which acupuncturists work, relieving us of headaches and other pains. That's why it's so important to do at least a little warm-up in bed in the morning to help our legs be mobile and light.
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Description of the technique
Like any treatment method, this one consists of several stages, which must be completed gradually and sequentially.
Table. Stages of gymnastic treatment.
| Stage | Description |
| If the patient has any disease or complaints, before starting exercises, you must come for an examination with a doctor. What is it for? A qualified doctor will take into account all the nuances, indications, contraindications and will be able to choose the right diagnostic method that will help establish an accurate diagnosis. |
| The correct treatment, which in this case will be most effective, depends on the accuracy of the diagnosis. |
| After the doctor approves a certain set of exercises, the patient’s primary task is to learn how to perform them correctly. This can be done both directly during classes with an instructor, and with the help of video lessons. The main thing is to learn how to perform the entire complex clearly, “automatically.” |
| After the technique is mastered, everything will largely depend on the self-discipline of the patient, who, for the full effect, must do exercises conscientiously and regularly. |
| In addition to physical exercise, additional measures are needed to restore the spine and joints. These include activities such as swimming or yoga, maintaining a healthy diet and sleep, posture and physical activity. |
Bubnovsky’s gymnastics are safe and can be used both for medicinal purposes, for diseases of the musculoskeletal system of a chronic nature, and for recovery after surgery. And most importantly, it can be used by all people who want to maintain a healthy back, make the vertebrae and joints stronger, strengthen the muscles and give themselves many years without pain and limited movement.
