10 useful exercises for joints without getting out of bed

Information about the author of the method

Sergei Mikhailovich Bubnovsky is known far beyond the borders of Russia and the CIS countries. His original method of movement treatment, called kinesitherapy, has become widespread in recent years. Today, thousands of patients with arthrosis and other joint pathologies are treated in Bubnovsky’s specialized centers.

The doctor is the author of numerous publications on his technique; he has developed and implemented methods for treating injuries without surgery, as well as osteochondrosis, arthritis, gout and arthrosis.

Instead of taking non-steroidal anti-inflammatory drugs for pain, he suggests that patients practice diaphragmatic breathing, thereby protecting the body from the harmful substances contained in these drugs. Thanks to the doctor’s efforts, the principles of sports medicine aimed at treating diseases of the musculoskeletal system were introduced into the practice of Russian doctors.

For spinal fractures, patients can undergo rehabilitation using a special simulator - MTB. Its developer is also Sergey Bubnovsky.

A little about Dr. Bubnovsky

Before treating the joints of others, Sergei Bubnovsky cured them for himself. After a serious injury received in the army, he became disabled. This, however, did not break the guy, but forced him to enter medical school and start looking for a treatment method. Subsequently, he also switched to the treatment of osteoarthritis, arthritis, radiculitis and other joint diseases.

Today S. Bubnovsky is a Doctor of Medical Sciences, the author of fifty scientific articles and more than ten inventions in the field of medicine. He is the founder of , which deals with osteochondrosis, gout, treatment of arthrosis of the knee and other joints, as well as rehabilitation after injuries.

Features of arthrosis and therapy

Mostly older people experience arthrosis. Young people most often suffer from it due to injuries. Treatment methods for the disease are as follows:

taking medications;
special diet;
physiological procedures;
physiotherapy;
surgical intervention.

taking medications;
special diet;
physiological procedures;
physiotherapy;
surgical intervention.

However, the doctor’s technique, developed as a result of many years of research, allows you to cure the disease solely through physical activity. When practicing Bubnovsky gymnastics, arthrosis can be overcome without medications. There is no need to wear special devices for external fixation such as corsets.

Special exercises are aimed at strengthening the body as a whole and joints in particular; thanks to them, a person’s recovery capabilities are activated. Those tissues that are involved acquire mobility and strength, the natural muscle corset is restored, due to which joints and bones are protected from stress.

Movements become easy and flexible, blood microcirculation improves, degenerative changes and salt deposits stop. Against this background, the person feels better, his psycho-emotional state normalizes.

However, Sergei Bubnovsky does not recommend practicing on your own; supervision from a specialist is required so as not to worsen your condition.

In what cases is it better to refuse classes?

Treatment of arthritis with the Bubnovsky method should not be taken as an unconditionally effective option. In some cases, such therapy may not bring results (if the patient practices independently, or if the pathology has reached an irreversible point) or is strictly contraindicated. It is prohibited to perform gymnastics in the following cases:

arthritis in the acute phase;
purulent inflammatory process of the synovial membrane;
arthritis and arthrosis in acute purulent form;
ankylosis or ossification of the joint, when it becomes completely immobile.

Performing exercises for arthritis according to Bubnovsky in the presence of such forms of the disease can lead to serious complications with irreversible consequences.

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Key principles of treatment and indications

The Bubnovsky treatment method has its own characteristics and principles:

you need to completely abandon drug treatment, especially painkillers. If you need to relieve attacks of acute pain, it is recommended to apply compresses or rub;
the first few times the exercises should be performed under the guidance of a specialist who can monitor the correctness of the patient’s actions;
At first, training should be short - no more than a minute is allocated for one exercise. Over time, their duration increases;
Regular visits to the bathhouse and dousing with cold water are recommended. This will help strengthen the body, relieve tissue inflammation near the affected joint, relax muscles and relieve swelling;
support from a psychotherapist is required. An experienced specialist will help you accept the fact that you can recover without medications, as well as get rid of the fears associated with starting movement therapy;
you need to regularly do special gymnastics in a designated room under the supervision of an instructor; for some exercises, a simulator is used, thanks to which the load is removed from the sore joint;
Be sure to practice proper breathing, which saturates the body with oxygen and normalizes the patient’s psycho-emotional state;
Each workout should begin with a massage, warm-up or exercise. This will allow you to warm up your joints or muscles before training. At the end, it is recommended to do stretching, which will reduce pain and relieve fatigue.

Experts and patients say that thanks to Bubnovsky’s exercises, many diseases can be successfully cured.

In addition to arthrosis, we are talking about osteochondrosis, arthritis, injuries, flat feet and diseases of the spine. But you shouldn’t expect quick results; the effect will only be after long-term courses.

Indications for performing special exercises are as follows:

restoration of joints after damage and injury;
treatment of joint diseases in the initial stages, when they have not yet progressed;
rehabilitation after inflammatory processes;
the appearance of joint stiffness.

Even children, older patients, pregnant women and people with severe pathologies can perform the exercises.

General rules and recommendations

Exercises must be done under the supervision of an instructor

In order for the treatment of arthritis according to Bubnovsky to help and not harm, you should follow simple rules:

Before you start doing exercises for arthrosis, you need to prepare the joints - do a light massage or rubbing. This increases blood circulation and slightly warms up the muscles and ligaments.
Exercises must be done under the supervision of an instructor. He will be able to correct the patient’s movements so that they do not cause harm to the diseased joint; and will also monitor the number of approaches.
The main principle of therapeutic exercises is a gradual increase in time and number of approaches. This will avoid unbearable pain and fatigue from exercise.
The final stage of the workout is stretching exercises. Due to this, painful sensations in the joints are leveled and fatigue is relieved.

Gymnastics against arthritis according to Bubnovsky will bring noticeable results only if it is performed regularly and conscientiously. During exercise, it is important to monitor your breathing - it should remain uniform. If you do all movements smoothly, you will be able to breathe evenly and in rhythm.

Recommendations for performing exercises

The complex developed by the doctor is aimed at relieving the symptoms of joint diseases. It provides a long-lasting effect even after completing the course. A person feels better, gets rid of stress and depression. Some exercises for knee pain include:

take ice and place it in a thick cloth. The affected joint is wrapped with the resulting bandage. Then you need to kneel down and hold onto the chair with your hands. In this position, you need to try to walk several steps, eventually bringing them up to 25;
while kneeling, you should sit on your heels with your buttocks. This will stretch the muscle walls and improve the functioning of the knee joint. It is recommended to place a bolster under your knees. Recommended execution time: up to 3 minutes;
To relieve pain in the joint, you need to stretch the back of the femur and shin. To do this, you need to sit or lie down comfortably and pull the sock towards you as much as possible;
A good exercise is a supported squat. In this case, you will need a stick or a chair to lean on. You need to squat so that your back is kept as straight as possible and your legs are bent at a right angle. The first time they perform 20 squats, then gradually increase the number to one hundred;
The expander is compressed in the hand, the feet are placed shoulder-width apart, the hands are placed on the feet and movements are made by analogy with lifting dumbbells. The head is kept in one position, the chin should move forward.

When walking on your knees, you don’t need to wear knee pads with ice, but if the pain is too painful, then you can’t do without them.

Exercises for osteoarthritis

With a disease such as osteoarthritis, pathological degenerative processes occur in cartilage tissues. The goal of treatment in this case is to relieve the joints. An MTB simulator is used for training. The following exercises are recommended:

A shock absorber is attached to the simulator, and the patient gets down on all fours. Changing legs in turn, you need to sharply move your hip forward;
lying on your back, one end of the shock absorber is attached to the lower leg, and the second is attached at a height above the body position. Your legs should be kept straight, and you should try to touch the floor with your heels;
in a similar lying position, you should try to touch the floor with your buttocks.

All exercises should be done on a regular basis. The effectiveness of movement therapy largely depends on the frequency of exercise. Additionally, it is recommended to perform breathing exercises.

Experts note that at first there will be severe pain, but you need to endure it in order to achieve what you want.

Universal exercises

Among the universal exercises from Bubnovsky, which do not require special equipment, are the following:

in a sitting position, the legs are bent, and you need to lean on your hands. The legs, without straightening, are lifted in turn 20 times;
the legs need to be bent, then the left leg is straightened, the toe is turned to the side and pulled towards itself. The leg comes off the floor and rises slightly. The movement is repeated 20 times;
straighten your legs in front of you, you need to raise them in turn by 45 degrees. Repeat 5 times for each leg;
your legs should be bent in front of you. In a straight position, one leg is raised and moved to the side. At the same time, the second one is bent at the knees and turned to the side. There are 8 repetitions for each leg;
The legs are bent at the knees and rest on the hands. The back is lowered as close to the floor as possible, and the legs are raised towards you. At the same time, the raised limbs are straightened with bending of the arms;
lying on your back, legs bent at the knees. One hand is placed under the head, and the other is straightened. With a bent leg you need to stretch towards your head, and with the opposite hand - towards your knee;
in a similar position, the hands are placed under the head, the knees are bent and turned to the side. Raise the upper back and head 15 times;
in the same position, the arms are straightened and raised above the head simultaneously with the legs, then brought together. The exercise is repeated 20 times.

How does gonarthrosis occur?

Normally, healthy cartilage is elastic and smooth, it completely covers the moving areas of the bone and allows them to slide. Cartilage also softens the stress that bones receive when walking or exercising.

When cartilage breaks down (this is how arthrosis manifests itself), the top layer of this elastic tissue becomes thinner. Sometimes the cartilage delaminates, tears appear - this is how the joint loses its main “shock absorber” and “bearing”. The bones begin to rub against each other, the joint swells, gradually losing its normal appearance, and pain appears.

Expected effect and possible contraindications

Among the expected results of therapy:

motor function of the affected joint improves;
joint and cartilage tissue are better nourished;
the risks of re-exacerbation and development of the disease are reduced;
range of motion increases;
pain decreases.

It is necessary to take into account the possible contraindications that Bubnovsky’s gymnastics has. Otherwise, there is a possibility that the disease will progress to a more severe stage and the patient’s condition will worsen. Contraindications include:

joint inflammation;
development of an acute form of arthrosis;
exacerbation or last stage of arthrosis.

Kinesitherapy by Dr. Bubnovsky can significantly reduce the manifestations of joint diseases. Thanks to the technique, it is possible to relieve pain, restore the structure of cartilage tissue, and return the joint to its full function. It is also important that you do not need to take medications while completing the course, which is very important for those who have problems with the gastrointestinal tract and other internal organs.

Causes of gonarthrosis and risk factors

Osteoarthritis deformans is more common in older, overweight women, but this does not mean that young and physically active people do not suffer from this pathology. Sometimes the development of the disease is provoked by heavy physical labor or excessive stress in the gym.

Here is not a complete list of the causes of arthrosis of the knee joint:

sports injuries - meniscal injuries, fractures and dislocations;
inflammatory processes in the joints and concomitant diseases;
metabolic disorders - some diseases lead to the formation of intra-articular deposits;
excessive stress on the joint, including prolonged standing or physical work associated with heavy lifting;
uneven load on the joints due to curvature of the legs - arthrosis manifests itself faster in overloaded areas.

Much depends on genes - a person may have a hereditary predisposition to arthrosis of the knee joints. In such people, the gene responsible for the development and stability of cartilage tissue is disrupted.

There are several factors that increase the risk of gonarthrosis:

- increased body weight. Due to the increasing load on the joint, cartilage tissue wears out faster;

- age over 40 years. Most people of this age have reduced physical activity. Due to physical inactivity, muscles atrophy, weak muscle tissue does not properly supply joints, and the risk of cartilage damage increases.

Causes of the disease

Humeroscapular periarthritis is a collective term, behind which there are different official diagnoses, since the causes of the disease can vary greatly. Most often diagnosed: calcific tendinitis; shoulder bursitis, biceps tendonitis, subacromial syndrome, adhesive capsulitis and some others. However, in clinical practice it is more convenient to combine them all according to the location of the affected area, due to the similarity of diagnosis and treatment.

The reasons for its occurrence are:

Neurodystrophic changes in tendon fibers, which are usually associated with diseases of the spine. Inflammatory and degenerative processes in the tendons, circulatory failure in the shoulder joint, pinched nerves, reflex vascular spasms are usually the result of mixing of intervertebral discs, spondylosis, osteochondrosis and other pathologies of the cervical spine.
The disease can develop as a result of mechanical damage (bruises, dislocations, fractures, sports and work injuries), excessive loads, systematic traumatic effects on the shoulder joint, ligaments, tendons and soft tissues of the shoulder.
The cause of the disease can also be various pathologies of internal organs, chronic and infectious diseases. For example, the development of the disease is facilitated by the presence of diabetes mellitus, damage to the cardiovascular system, heart attack, angina pectoris, and tuberculosis in the patient.

Degrees of gonarthrosis

There are 3 stages of development of arthrosis of the knee joint.

Stage 1 of the disease - almost asymptomatic. It begins with the first manifestations of the disease - almost painless, for example, fatigue in the legs - and lasts until the first bone deformities appear. If the knee has changed its shape due to synovitis - that is, due to the accumulation of fluid in the joint, but the intra-articular cartilage is not damaged, the disease is still at stage 1.

Grade 2 is characterized by progressive changes in bone tissue. Externally, the knee may look the same as at stage 1 - deformed and increased in size. The pain increases: in addition to the incoming pain that occurs during movement, crepitus (crunching) in the affected knee is added. The joint becomes less mobile, it becomes difficult to squat and walk on uneven surfaces.

Grade 3 degree of gonarthrosis is the most painful. At this stage, there is almost no cartilage tissue left, and if the disease is severe, the bones can grow together. Then the joint becomes completely immobilized, and the person has to move only with the help of a crutch or stick. Usually at this point doctors make a verdict about endoprosthetics of the damaged joint.

Important: only a doctor can determine the exact degree of development of the disease. Sometimes, with mild symptoms, the disease seriously affects the cartilaginous membrane - therefore, for an accurate diagnosis, additional studies are usually carried out:

radiography - to see if the cartilaginous surfaces are deformed and in what condition the joint space is;
CT or MRI - for more detailed studies.