Bubnovsky - exercises for the spine and pain relief

Therapeutic exercises have long been considered an effective way to combat the symptoms of a hernia at any stage of its manifestation. Surgical intervention is used very rarely, and therefore, the main trump card in the medical tactics of treating a hernia is a set of gymnastic exercises developed and successfully patented by Dr. Bubnovsky.

Spinal hernia has long been a common problem in medicine, and more and more people are faced with such an unpleasant disease. It can affect different parts of the spine, causing not only unpleasant symptoms, but also in advanced form, significantly worsening the quality of life.

Spinal hernia

The term intervertebral hernia means displacement of the nucleus pulposus of the intervertebral disc, followed by rupture of the fibrous ring. Hernias of discs in the intervertebral space of the sacrolumbar region are more common, approximately 150 cases per 100,000 population per year.

Less commonly, hernias form in the cervical spine, and even less often in the thoracic spine. In 48% of cases, hernias are located at the L5-S1 level of the sacrolumbar region, in 46% of cases - at the L4-L5 level, the remaining 6% at other levels or at several levels of the sacrolumbar region.

Hernias of the spinal column are characterized by very unpleasant symptoms, depending on their location, size and shape.

Types of vertebral hernias are discussed in more detail in the second part of the material.

Contraindications

The use of physical education for older people should be avoided if they have the following health conditions:

• Pathologies of internal organs during the period of exacerbation, characterized by depression of their natural functionality;
• Aneurysm of the heart and large vessels;
• Changes in the psyche associated with memory loss, inability to navigate in time and space, reactions inadequate to the situation;
• Urinary incontinence;
• Muscle thinning;
• Dystrophic disorders in joint and bone tissue.

Note!

Exercise therapy classes for older people who have crossed the age limit of 70 years are carried out only under the supervision of a medical professional and on an individual basis.

Characteristics of pain

A hernia of the lumbar spine is characterized by severe pain. It can be aching or dull in nature. The pain can be so severe that body movements are severely limited, pain intensifies when coughing, standing or sitting. Relief occurs only in a lying position, when there is no load.

When making any movements in the presence of a herniated spine, for example, changing body position or sudden movements, acute shooting pain occurs in the lumbar region.

If the fifth lumbar vertebra is damaged, the pain syndrome is localized in the big toe of the lower limb. If the hernial protrusion is located between the sacral and lumbar vertebrae, then the pain is localized in the sacral region, the back of the leg.

Sacrolumbar hernia is very dangerous for women, since the pelvic organs are located nearby. If a hernia of the lumbar spine occurs, circulatory problems in these organs may begin, which can subsequently lead to disruption of the menstrual cycle, as well as chronic diseases of the uterus.

Due to the pathology of the spine, the smooth muscles of this area are very tense. With prolonged stress, curvature of the spine is possible.

With an intervertebral hernia of the lumbar region, compression of the nerve roots occurs. This leads to loss of skin sensitivity, which is manifested by dry skin.

The pain syndrome increases over time, and the mobility of the torso decreases sharply. Sometimes, the problem is so serious that a person’s knee reflex may temporarily disappear and the sensitivity of the big toe may disappear. In the future, the disease can lead to paralysis of the lower limbs.

Other hernia symptoms

Clinical manifestations of degenerative changes in the intervertebral disc in the lumbosacral spine:

• local pain in the projection area of ​​the affected disc - in the lumbosacral region (lumbodynia), intensifying with exercise;
• pain radiating to the buttock, along the posterior, posterior surface of the thigh and lower leg on the affected side (ischalgia), numbness and tingling in the area of ​​innervation of the affected roots, weakness in the lower limb;
• weakness and loss of sensation in both legs;
• dysfunction of the pelvic organs - urination, defecation and potency, numbness in the perianogenital area.

Clinical manifestations of degenerative changes in the cervical spine:

• pain radiating to the shoulder or arm;
• dizziness;
• rises in blood pressure;
• a combination of headaches with high blood pressure and dizziness;
• numbness of fingers.

Clinical manifestations of degenerative changes in the thoracic spine:

• constant pain in the thoracic region when working in a forced position;
• a combination of pain in the thoracic spine with scoliosis or kyphoscoliosis.

How to exercise for older people. A few rules

Even with the great desire of older people to lead an active lifestyle, you need to understand that in old age, exercise should be dosed. Such measures are associated with the following reasons:

• Reduced metabolism;
• Due to the high content of decomposition products, rapid fatigue occurs;
• The skeleton is modified;
• High tone against the background of reduced muscle mass;
• Due to a shift in the center of gravity, the gait is changed;
• Poor blood flow may cause balance problems;
• Decreased lung capacity;
• Changes in the heart muscle;
• Limited movement of the eyeballs.

All these age-related changes are aggravated by various pathologies. Therefore, exercises for older people over 60 years of age are selected and performed, taking into account the following rules:

• Before and after training, pulse and blood pressure are measured;
• Training duration is half an hour, 2 times a week;
• You can use all starting positions, but you need to do fewer standing exercises than all the others;
• It is forbidden to make sharp or fast tilts or turns; slow and smooth movements are recommended;
• The complex necessarily includes exercises that stimulate balance and the vestibular system.

Note!

You need to exclude from your workout exercises that can cause falls! In old age, they most often lead to fractures.

Classes are carried out only when the person is in good health.

Diagnostics

If you have symptoms that raise suspicion of a lumbar disc hernia, you should consult a neurologist. The doctor collects anamnesis to determine the possible causes of the disease.

An X-ray examination will not provide an accurate picture of the disease, so patients are referred to undergo magnetic resonance imaging.

MRI allows you to determine the size of the hernial protrusion, the width of the intervertebral canal, the presence of protrusions, inflammatory changes and other pathologies of the spinal column.

Making an accurate diagnosis will allow you to determine treatment tactics in the future.

Treatment of lumbar hernia

Depending on the severity of the disease, a conservative or surgical method of treating lumbar hernial protrusion is prescribed.

The surgical method is rarely used, and in order not to resort to it at all, the correct methods of conservative therapy are used:

1. Motor technique – strengthening the muscular frame, increasing the overall resistance of the body. Many exercises go in conjunction with training loads. To avoid deterioration of well-being, the motor technique is carried out carefully and under the supervision of a doctor.
2. Manual method – undergoing treatment from a chiropractor and using acupuncture. The method is useful in relieving pain and improving overall well-being. But this method cannot stop the disease.
3. Physiotherapy methods are gentle therapeutic procedures. These include various massage options, reflexology, and stretching.

As a rule, such methods are used in combination; doctors draw up an individual plan for the treatment and prevention of intervertebral hernias without significant risk to health.

The complex of medical measures includes three methods:

1. Spinal stretch.
2. Massages and special treatments.
3. Physiotherapy.

Many experts recommend an effective and very affordable method - treatment and prevention of intervertebral hernia according to the method of psychotherapist Sergei Mikhailovich Bybnovsky.

However, many treatment methods, for example, physiotherapy, can only be performed in a specialized institution.

Adaptive gymnastics Bubnovsky

The doctor developed and approved a special technique, which is based on the treatment of spinal column pathology using a special device that he himself developed. The device is called the Bubnovsky multifunctional simulator. The treatment method is called kinesiotherapy, which means treatment through movement.

• The gymnastics complex consists of various exercises, which together are aimed at convenience, comfort and efficiency for the patient.
• When performing the exercise, each movement is repeated 10 times. Gradually the number and pace of approaches increase.
• It is important to ensure that when performing the exercise, the tension is concentrated on the muscles of the anterior abdominal wall, and not on the back muscles.
• It is recommended to perform the exercises three to six times a day, distributing the workouts into several groups.
• Also, Dr. Bubnovsky recommends a set of physical activities that can be done at home.

Classes and content of ground gymnastics

• active phase: contains a set of exercises aimed at developing various muscle groups, which are carried out strictly with an instructor in synchronized performance. Time spent: 30-40 minutes;
• main part: stretching of already warmed muscles, which eliminates the occurrence of dislocations and sprains and takes 15-20 minutes;

• relaxation phase (meditation): in the final part, much attention is paid to internal peace and strengthening of internal resources, putting thoughts in order and calming down.

The essence of Bubnovsky's technique

The useful system is focused on the treatment of chronic orthopedic and neurological diseases of the spinal column, small and large joints without medications and the use of special corsets, as well as surgical interventions.

Bubnovsky designed the human body as a “three-story house” and based on this his method works:

• The first is the pelvis, legs and feet.
• The second is the back, chest, stomach.
• The third is the head, shoulders, neck.

By involving in the exercises the work of the muscular apparatus of the “ground floor”, that is, the lower extremities, the circulatory system is stimulated and its circulation improves from bottom to top.

Then, a group of muscles of the thoracic region and back is included in the work to eliminate pain. Afterwards, they begin to activate the muscular system of the cervical spine, shoulder frame and arms.

For a home workout routine, it is important to choose exercises that will help develop the spine and large joints and eliminate pain without the use of medications.

Improvement and indications of ground gymnastics

Ground gymnastics is a set of physical (simple) exercises that allow you to keep your body not only in good shape, but also stop the development of diseases associated with back pain, joint pain and osteochondrosis.

Exercise will help prevent the occurrence of unwanted effects with aging of the body and body. Prevention, as we know, is better than cure.

In addition to its health-improving function, gymnastics on the floor (parterre) forms correct posture, elasticity of the joints and ligaments, flexibility of the body and its tone.

Ground gymnastics will be useful for children from 5 years old. Exercises sitting on the floor will be the best solution for children, since coordination of movements is weak and has not yet been fully formed. Physical activity in this position will force muscle groups to work without compression, promoting precision of movements.

Improvement and indications of ground gymnastics

The system of ground gymnastics and the entire set of exercises was developed by Professor and Doctor of Medical Sciences Bubnovsky.

Bubnovsky exercises for hernia of the lumbar spine

The set of exercises is very simple to do independently at home. By performing training, you can eliminate pain, relieve muscle tension, stretch the spinal column, and speed up blood circulation in the affected area of ​​the back. But to consolidate the result, it is important to complete the entire course using Dr. Bubnovsky’s simulator and be under the supervision of a doctor.

How to do the exercises:

(1) - Cat/Cow

Take a position on all fours. Rest your elbows and knees on the floor. Relax your muscles as much as possible. Take a deep breath and slowly arch your back. Then, slowly exhale and bend your back. Return to starting position. Perform 15-20 repetitions.

If the pain intensifies during movements, then temporarily do not perform this stage of the workout.

(2) - Gluteal bridge

Take a lying position on your back, stretch your arms along your body. Take a deep breath. Exhaling slowly, carefully lift your pelvis off the floor, resting on your feet and shoulders. Try to lift to the maximum height. As you inhale, lower your pelvis. It is recommended to perform at least 15-20 repetitions and then pause.

Gluteal Bridge

(3) — Complex for keeping the body tense

Starting position on your back, arms along your body. Raise your legs up, clasp your knees with your hands. Slowly raise your body. Press your chin to your chest. Then, release your knees without changing position and fix the position for a few seconds. It is not advisable to allow overvoltage. Repeat the exercise until you feel slightly tired.

(4) — Bend forward to hold the body from a position on all fours

Take a position on all fours. Move your body straight, that is, pull it forward, trying not to bend your arms at the elbow joint. At the same time, the shoulders move forward, the knees and palms remain in place. It is necessary to move forward until there is comfortable tension in the lower back. Hold the position for a few seconds and return to the starting position. Repeat the movement 15-20 times.

(5) - Scissors

Exercise "Scissors". Take a horizontal position on your back, arms at your sides, bend your knees slightly. Start with your legs slowly, without making sudden movements. Breathing should be uniform.

Exercise "Scissors"

(6) - Bicycle

Oblique crunches (or “Bicycle” exercise). Lie on your back. Place the left upper limb under the back of the head. Slowly move your right leg, bending it at the knee, to touch the elbow of your left hand. In the same direction, return to the original position. Perform 15 approaches on each side.

Exercise "Bicycle"

(7) - Walking on your buttocks

Take a sitting position on the floor. Place your hands behind the back of your head. Smoothly lift the left and right buttocks in turn, thus moving forward. Move backwards in the same way and take the starting position.

Morning exercises for joints and tone right in bed

How we feel during the day depends on how we spent the first minutes after waking up. How to make your morning truly good and as beneficial as possible for your body and well-being? To do this, you should start with simple joint gymnastics!

Daily gymnastics, without getting out of bed, does not overload the joints, helps to develop them, improve blood supply and mobility. Excellent prevention of not only arthrosis and arthritis, but osteochondrosis of the spine, intervertebral hernia ( hernia treatment without surgery ).

Treatment of spinal hernia and protrusions without surgery

The method of kinesitherapy successfully treats hernias and protrusions of discs, regardless of size and location - in the lumbar, thoracic, cervical spine...

In addition, by doing just a few simple exercises right in bed, you can finally wake up, significantly improve your mood and be energized for the whole day. The secret is not to slack off, but to practice regularly. just a few minutes a day on joint exercises

Joint gymnastics. Against pain and arthrosis

A set of therapeutic exercises is aimed at strengthening ligaments and joints, developing flexibility and increasing muscle tone...

First a little warm up

Don't suddenly get out of bed. Let your body wake up gradually. Set your alarm at least five to ten minutes earlier. An unawakened body is not yet capable of active actions; it is not ready to move so abruptly from a state of relaxation to intensive work. Protect your body from waking up so quickly, help it adapt.

1. Without opening your eyes, stretch gently and long, as cats do.

Lying on your back, stretch your arms behind your head, do the same on one side and the other. During the stretching period, the body produces endorphins - so-called pleasure hormones, which promote a good mood. Stretching warms up your muscles and prepares them for vigorous activity throughout the day.

2. Massage your eyelids with light circular movements - at least 15 “turns”. It wouldn’t hurt to repeat the exercise throughout the day – it relieves fatigue from the eyeballs and eliminates “dry eye” syndrome.

3. Smile and take 5 deep breaths, holding your breath for a few seconds on the last two. Blink your eyes at least 50 times.

4. Use the soft part of your palm to rub the bridge of your nose until a feeling of warmth appears.

5. Clench your hands into fists 5 times and unclench them.

6. Place your palms on your face next to your ears, with your thumbs on the hollow behind your ears. Using gentle movements with light pressure, begin stroking your face from top to bottom from the temples to the chin and back. Do at least 30 of these movements. Exercise helps disperse blood in the temporal region, gently massaging the face, prevents the appearance of wrinkles, and tones the skin.

7. Try a simple yoga breathing exercise. Close the right nostril with the thumb of your right hand, and the left nostril with your little and ring fingers. Bend your index and middle fingers or place them on the bridge of your nose. Open your left nostril and take a slow, deep breath. Close and, opening the right one, also exhale slowly. Repeat 10 times and you will feel that your breathing has become smoother and deeper, your nasal passages have cleared and you are filled with energy.

8 . Another yoga exercise is for the stomach. Lying on your back, slowly pull your right leg towards your stomach, bending it tightly at the knee, press it towards you and freeze for a few seconds. Stretch, relax a little and repeat with your left leg. This exercise should not be done abruptly - in the morning the muscles and blood vessels may spasm. Abdominal exercises in the morning help get rid of bile stagnation, improve lymph flow to the abdomen, normalize digestion and “wake up” blood supply in the pelvis and genitourinary system.

Abdominal exercises are the best prevention for lower back pain

You can strengthen your abdominal muscles with exercises that are easy to perform at home, without resorting to various exercise equipment...

Exercise for joints

For joints, we recommend simple but effective exercises, which are called “exercises for the lazy,” since they can be performed while lying down, without getting out of bed. It is not necessary to do all the exercises as long as you have time. The number of repetitions is 15-20 times until you feel warmth in the working joints. If you hear a crunching sound, don’t pay attention, it will go away soon.

Foot exercises

Begin to slowly stretch your feet forward, trying to touch the bed, and then pull them towards you, feeling how the muscles of your legs - calves and feet - stretch. Repeat 10-15 times. 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.

Then rotate your feet in different directions. Clockwise and counterclockwise, alternately. Watch your big toes and try to draw circles with them. And one more exercise for the feet: squeeze your toes as much as possible, as if you were going to grab an apple or a ball with them. Then also spread your fingers as far as possible, as if straightening your palm. By doing this we awaken blood circulation in the legs to make them mobile and light.

Exercises for the feet are useful for flat feet (flat feet treatment using kinesitherapy), gout (gout treatment), foot spurs, arthritis and swelling of the ankle joint, after injury or surgery on the heel (Achilles) tendon, varicose veins, migraines (headaches treatment) .

Exercises for the hip joints

Bend your knees shoulder-width apart and slowly lower them inward one at a time. Hands are slightly spread to the sides, palms down. Alternately lower the bent leg towards the bed inward - the left knee to the right leg, the right knee to the left, trying to touch the bed with the knee. Each leg – 10-15 times.

This exercise improves blood circulation in the hip joints and pelvic organs, it is effective for coxarthrosis - arthrosis of the hip joint, lower back pain, lumbosacral radiculitis (sciatica, lower back pain treated with kinesitherapy).

The “Half Bridge” exercise activates blood circulation after a night’s sleep and prevents the appearance of hemorrhoids and varicose veins. Slide off the pillow, bend your knees, knees together, feet touching each other, arms resting loosely at your sides. As you inhale, raise your pelvis, as you exhale, lower it. Try to raise your pelvis as high as possible, while squeezing your gluteal muscles several times.

Exercises for the hip joint

Special therapeutic exercises reduce pain, increase joint mobility with coxarthrosis...

Exercises for the knee joint

"Heel slide." 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). This exercise is useful for arthrosis, osteoarthritis of the knee joint (knee pain, inflammation and effusions - treatment without drugs, surgery), after a knee joint injury.

Exercises for the back and spine

"Pull-up." Very effective for back pain. Legs straight, arms at 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 next exercise you will have to get up and get on all fours. “Cutcatching” - when we arch our backs up and down - is familiar to everyone. As you inhale, bend over and raise your head, while exhaling, round your back and lower your head. This exercise is useful for the prevention of osteochondrosis and back pain, helps to “wake up” the back, stretches the spine, at the same time gently massaging the abdominal organs.

Exercises for back pain and lower back pain

Simple but very effective exercises for the spine that you can do yourself at home...

For the abdominals

“We suck in our stomach.” The legs are bent at the knees, the soles are 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.

Simple joint exercises not only warm up the joints quite effectively, but also improve blood circulation and nutrition. This means that the day will be warm and light.

After getting up, wash your face with cold or cool water and take a shower. In the morning it is useful to drink one or two glasses of water, preferably soft, not hard, with fresh lemon.

Joint exercises in the morning, without getting out of bed, is the first step on the path to an active life. Do it daily, find your optimal rhythm and load, and very soon you will feel a significant improvement in your well-being throughout the day.

Arthrosis and arthritis

Morning exercises allow you to activate the blood supply to the diseased joint, which means it enhances its nutrition. Thanks to exercises, mobility increases and pain decreases.

But, of course, gymnastics does not solve all problems, especially when it comes to sore joints. Treatment of chronic joint pain, inflammation caused by arthrosis and arthritis must be comprehensive. Here it is important to eliminate the main cause of the disease - the gradual destruction of intra-articular cartilage.

For this, the Kazan Kinesitherapy Center offers modern and safe techniques without the use of drugs or surgery.

Treatment of arthrosis using kinesitherapy

Joint gymnastics at the Kinesitherapy Center as a gift

Autoplasmotherapy is an alternative to NSAIDs and arthroscopy

Exercise for joints (video):

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Exercises for pain with a hernia in the cervical spine

Therapeutic training can help restore circulatory blood flow through the vertebral arteries to the brain. You can have an impact on the back muscles and the vascular system by doing pull-ups.

(1) — Working with rubber

You need to sit on a chair. Perform traction movements using an expander (an exercise machine made of elastic rubber). The row is performed with the arms from side to side, that is, by stretching the machine as much as possible.

(2) - Knee push-ups

Now perform push-ups with emphasis on the knee joint. The torso should remain straight and in contact with the entire plane of the floor. Untrained people do 5 push-ups and a total of 10 approaches with a break of 3 minutes.

Exercises with expander and dumbbells

(1) — Sawing wood

Exercise “sawing wood” with emphasis on the knee joint. The expander is attached down the wall. Place your legs, knee and shin on a high bench, lean your hand against the wall. With the second hand, make movements towards yourself, away from you. This exercise uses the muscles of the cervical spine. Instead of an expander, you can use a dumbbell, lifting it from the floor and lowering it.

(2) - Pullover

Exercise “pullover”. To perform the exercise, you need to lie on a horizontal bench with your back along the bench, put your feet on the floor, and place your head as close to the edge of the bench as possible. At the starting point, the dumbbell is held with outstretched arms above the chest. As you inhale, lower the dumbbell behind your head without bending your arms until your arms hang below the level of the bench. Then, as you exhale, raise the dumbbell to the starting point.

(3) - Straightening the arm from behind the head

You need to sit on a bench, take one dumbbell in your hands, raise it above your head with your hand, bend your arm at the elbow and put the dumbbell behind your head from behind, lift it and put it back again. Repeat the exercise 15 times with each hand. All actions are performed slowly.

Bubnovsky’s ground gymnastics and health promotion with exercises

The main emphasis and emphasis in the exercises is on correct breathing during the training process, so as not to overload the cardiovascular system by achieving balance and harmony during exercise.

Thanks to specially designed exercises using the Bubnovsky method, improved coordination of movements is achieved. Classes conducted with an instructor have a beneficial effect on the body, generally forcing the peripheral and nervous systems to work harmoniously and stably.

Bubnovsky's ground gymnastics can be downloaded as an introductory fragment in order to improve your health.

There is no need to put your health on hold, take care of it right now. Regular proper physical activity is the key to good health and good mood.

Important Exercises for Blood Circulation

Therapeutic exercises from this group help improve blood flow in the pulmonary and systemic circulation, the functioning of the heart muscle, and accelerate the absorption of nutrients into the bone and cartilage tissue of the spine.

Exercise #1 - Squats

Place your feet wider than your shoulders, point your toes to the sides, keep your back straight, stretch your arms forward.

Inhale and squat at an angle of 90 degrees, exhaling forcefully, straighten your legs. This must be repeated 10 times. It is advisable to learn how to perform 4 approaches in 30 days, and 10 approaches in six months.

During the exercise, you must monitor your pulse; a heart rate of no more than 140 beats per minute is acceptable. Check your heart rate zones using the Karvonen formula or mHR (220 - age.)

If after performing the exercise there is pain in the lower extremities, you can take a contrast shower or rub the muscles with a cold wet towel.

This exercise is not recommended for those with arthrosis of the knee joint.

Exercise #2 - Advanced Glute Bridge

Lie on your back, bend your legs and place them on a bench or chair.

Support your head with your hands or you can stretch it along your body. Take a breath.

As you exhale, slowly raise your upper back and reach your elbows towards your knees. It will be enough to lift your shoulder blades off the floor, retracting the muscles of the anterior abdominal wall.

Repeat 10 times.

To stabilize your heartbeat, it is advisable to lie down quietly.

Rules for performing gymnastics and preparation for it

Eating right, drinking plenty of fluids, breathing properly and swimming are not enough to achieve success. It is necessary to follow the rules before performing the Bubnovsky complex.

1. Do not eat food immediately before performing gymnastics. The break between lunch (breakfast, dinner) and exercise should be at least 1.5-2 hours.
2. Before starting gymnastics, it is necessary to warm up the muscles; for this, a five-minute warm-up will be enough, which is carried out from top to bottom (that is, first the neck muscles are warmed up, then the arms, etc.).
3. While doing exercises, take as much liquid as possible and as often as possible. The minimum volume is 1.5 liters, more is possible (and necessary).
4. After finishing the gymnastics, you need to take a cool shower and rub your joints with a dry terry towel.
5. Proceed to basic activities and eating only after breathing and heartbeat have returned.
6. Watch your breathing technique while doing the exercises. It should be calm, even and deep so that the tissues receive as much oxygen as possible.

The entire Bubnovsky charge consists of several directions. Each direction of exercise places stress on specific joints and muscle groups. Exercises:

• For all parts of the spinal column (relaxation, arching, stretching, etc.);
• For arms and legs;
• For abdominal muscles;
• For the buttocks;
• For feet.

Healthy exercises for the spine

Physical therapy exercises can be used as a preventive measure for diseases of the spinal column, and if they exist.

The exercises are aimed at developing the deep muscular system, expanding the intervertebral space, relieving tension from the joints and intervertebral discs. Also, useful exercises help eliminate spasm of blood vessels and nerve roots, preventing the appearance of hernial tumors.

Complex for acute back pain

Therapeutic exercises will help improve blood circulation in the smooth muscles of the back, relieve tension, expand the intervertebral space, eliminating acute pain.

Exercise #1 - Walking on all fours

Take a pose on all fours, focusing on your knees and palms. Move slowly in this position until the pain subsides, about 10-15 minutes.

When moving, you need to take a deep breath. You should take stretched steps: hand to knee, left leg to right hand and vice versa. Sit on your left limb and simultaneously stretch your right one back. Try to pull your left leg forward as far as possible and lower yourself lower. Exhale at the final stage of the exercise.

When moving, you will probably have to overcome pain. It is recommended to perform 2 sets of 20 repetitions.

Exercise No. 2 - Crunches, knees suspended

Take a lying position on your back, bend your knees, put your hands behind your head. Inhale, and as you exhale, bend your body, lifting your shoulder blades off the floor, if possible. The knees must be pulled towards the elbows.

At the first movements, painful sensations are possible, but you should not be afraid. It is recommended to repeat the training until a burning sensation appears in the muscles of the anterior abdominal wall. When the movements become more synchronized, you can stretch your lower limbs when lowering your head onto the mat.

Exercise #3 - Glute Bridge

Take a lying position on your back, arms parallel to your body. Inhale and, as you exhale, try to lift your pelvis off the floor to create a high half-bridge. As you inhale, slowly lower yourself to the floor. Pause for 2 seconds and repeat the workout 25 times.

Exercise No. 4 - Walking on the buttocks

Take a sitting position on the mat, place your hands in front of your chest. Contracting the gluteal muscles, we begin to “walk” them back and forth for 20 minutes.

Exercise No. 5 - Hanging on the bar

Climb onto the bench, inhale, grab the horizontal bar with your hands, and as you exhale, pull your knees to your chest. Shooting pain may appear in the lumbar region, but do not be alarmed. Slowly lower your feet onto the bench, then onto the floor.

Gymnastics for spinal scoliosis

Before performing gymnastics, a mandatory consultation with a specialist is necessary.

If you perform this set of exercises with the correct technique, the pain in the spine that scoliosis causes will be eliminated, and the tone of the muscles that support the spine will be increased:

1. Kneel down and bend your elbows. The head looks forward. Take a deep breath, and as you exhale, slowly shift your body weight onto your heels, bending forward. This exercise must be repeated 20 times.
2. The body position is the same as described above. Knees together, slowly lower the pelvis to the left, then to the right, further returning the body to its original position.
3. Kneeling down, bend your lower back while taking a deep breath and raising your head . As you exhale, lower your head and slowly return your body to its original position. Perform up to 20 times. During the entire duration of this exercise, there should be no pain in the spine.
4. Pushups. Lying on the floor, focus on your knees (not full push-ups). In this position of the body, it is necessary to perform flexion and extension of the arms. Perform 25 times in 3 approaches.

Exercises for scoliosis

Preparing for gymnastics at home

In order for therapeutic training to bring the desired effect, you need to follow a number of rules:

1. Exercises should be done regularly.
2. Start classes no earlier than 2 hours after eating.
3. It is necessary to stretch the muscles and joints before starting classes (rubbing, circular movements of the body).
4. After completing the workout, take a shower and rest for about half an hour.
5. When doing gymnastics, breathe deeply and evenly, without holding your breath for long.

Exercises against night pain

Sometimes the pain syndrome may not bother you throughout the day, but before going to bed, aching pain appears in the lower back.

Bubnovsky exercise with back bending

Next, for the lesson you will need an expander. Attach an expander to the wall and sit under it. Pull the free end of the exercise machine, securing it to your leg.

Repeat cyclic exercises. With the right leg – lift – bend – straighten – lower. Repeat the same with the other leg. Perform 10 times on each limb.

Bubnovsky’s gymnastics for osteochondrosis

First, you need to make a correct diagnosis, which an experienced specialist will help you make.

The exercises described below relieve painful spasms of the spine and make the cervical vertebrae more mobile:

1. Standing facing the mirror, arms down and relaxed. Lower your head down for a few seconds, then rise up, then return to the original position. You need to try to reach your chin to your chest. Perform 15 times.
2. Stand facing the mirror, as described above, tilt your head to the left and right, holding on each side for 10 seconds. Do the exercise until you feel tired.
3. Perform head turns as far as possible, holding the head on each side for 10 seconds. Perform slowly 10 times.
4. Sit on a chair, keeping your back straight, head looking forward . Slowly straighten your arms and move them back, while throwing your head back. Repeat the exercise 10 times.

Prevention for the spine during sedentary work

A sedentary lifestyle, including at work, can cause problems with the spine. Often, in order to relieve pain, a person is forced to take a comfortable position. In such cases, Dr. Bubnovsky advises regularly performing the following set of workouts that help stretch the muscles of the back, buttocks and legs. Exercises can be done both at home and at work.

Regularly performing exercises based on the Bubnovsky technique will strengthen the spinal column and eliminate pain. Before you start exercising on your own, consult your doctor.

M.S. Bubnovsky as a doctor and rehabilitation specialist

Sergei Mikhailovich Bubnovsky is a rather interesting person. While serving in the Soviet army, he was involved in a serious accident, after which he was forced to walk on crutches for a long time. He first tested all the treatment methods he developed on himself, and then helped people.

While still a student at a medical university, young Bubnovsky was approached by people whose chances of salvation were extremely low. Sergei Mikhailovich’s healing system includes restoration of the musculoskeletal system, as well as treatment of the heart, stomach, nervous and genitourinary systems. The doctor has written many useful books on this topic.

Most of the technique is based on kinesitherapy - a fairly modern movement in medicine. The goal of this therapy is to treat joints, ligaments and the spine without surgery, using only the internal reserves of your body. The work of the Bubnovsky rehabilitation center is based on this technique.

Particular attention in recovery is paid to muscles, since this is the only tissue capable of fully recovering.

Medical opinion

In diseases of the musculoskeletal system, good results can be achieved without the use of medications. For example, with a hernia of the lumbar spine, the prescription of tablets and injections will only give a temporary effect. The main element in the treatment of diseases of the spine and joints is proper gymnastics.

For persons with an existing hernia of the spinal column, training activity should be dosed and correct. You shouldn’t do the wrong exercises on your own and overexert yourself.

To combat the disease, entire complexes of therapeutic exercises have been developed. Doctors unanimously say that exercise therapy is an effective method of treatment, and the result depends on the patient’s desire, effort and discipline. By following the recommendations and performing exercises regularly and correctly, you can achieve lasting improvements in health.

But still, as with any type of treatment, gymnastics has contraindications:

• Exacerbation of the disease, with severe pain.
• Increased body temperature.
• Diseases of internal organs, provided that exercise therapy can lead to aggravation of the condition.
• Metastasis to the spine.

Types of ground gymnastics

• adaptation course. This type of gymnastics will be useful for beginners and beginners. It takes place at a slow pace, allowing you to gradually integrate into the training process;
• average level. It takes place at a moderate pace with a gradually increasing load with a variety of exercises performed. Focused on a contingent of people who have already completed the adaptation course and have reached an average level;

Types of ground gymnastics

• advanced course. Provides a system of exercises at a high tempo and a complex set of coordination loads for people who have experience and have undergone preliminary training.

However, there is a caveat: the training schedule, as well as its intensity, depends on the person’s health and level of training. Before you start training, you should get your doctor's permission to undergo a cycle of physical activity. The ground gymnastics Bubnovsky video will help you go through the introductory part with the method of physical activity and undergo correspondence introductory instructions.

Recommendations and rules

Before starting therapeutic training, you must adhere to the rules for their implementation:

1. Gymnastics should be done daily, preferably several times a day.
2. Perform all movements correctly, avoid sudden movements, jumps and jerks.
3. Gradually increase the duration, intensity and number of repetitions during exercise.
4. Avoid excessive fatigue during exercise.
5. When performing gymnastics, you need to concentrate on the location of the hernia. If pain intensifies during exercise, or a feeling of numbness appears in the lower back, you should stop exercising and consult a doctor.

A set of exercises by Bubnovsky on a gymnastic ball

Exercises on a fitball help work out all the muscles of the spine, significantly strengthening them:

• Lying on the ball, the main emphasis should be on the chest, legs resting against the wall. As you inhale, lift your torso up, and as you exhale, lower your body. Repeat the exercise as much as you can.
• Lying on the ball, turn your head in different directions, trying to see your feet.
• Grasping the ball with your hands, kneel down, trying to pull yourself up, without putting any strain on your spine.

A set of exercises on the ball

Types of vertebral hernias

Spinal hernias, like most neoplasms, have their own classification.

The location of hernias depending on the part of the spine, the cause and size of the hernial protrusion

The following groups are distinguished:

Division in relation to the parts of the spinal column in which the hernial protrusions are located:

• lumbar region – 65%;
• ore department -31%;
• cervical region - 4%.

The frequency of a hernia in a specific location is determined by the load carried by a certain segment of the spine, as well as its mobility.

Primary and secondary hernial protrusions:

In this section, the division of hernias is determined by the cause of their occurrence.

• Primary hernias occur due to traumatic injury, as well as excessive physical exertion.
• Secondary hernial protrusions are formed due to degenerative changes in the intervertebral discs and destruction of their structure.

According to the size of the fragment protruding beyond the intervertebral space:

Hernias can protrude beyond the space between the vertebrae.

• Protrusion – disc protrusion up to 1-3 mm.
• Prolapse – disc prolapse up to 3-6 mm.
• Hernia developed up to 15 mm.

It is necessary to take into account that the same size of hernia has a different clinical formulation when it is located in different parts of the spinal column:

• in the cervical region, the hernia is considered small up to 2 mm, in the lumbar region - up to 4 mm.
• medium size - up to 4 mm in the cervical and up to 7 mm in the lumbar.
• large size - up to 6 mm in the cervical and up to 9 mm in the lumbar.
• huge size - up to 8 mm in the cervical and up to 9 mm in the lumbar.

According to anatomical classification:

The anatomical division of hernias is determined by their effect on neighboring organs, spinal tissues or nerve endings.

Free hernia

When part of the contents of the intervertebral disc penetrates the posterior longitudinal ligament, which supports the spinal column in an upright position, but the connection with the disc remains.

Vagal hernia

A deformity in which the connection between the protruding fragment and the intervertebral disc is lost. A hernia is dangerous because if it is present, autoimmune inflammation may develop due to the compressive effect on the spinal cord tissue.

Rehabilitation exercises for spinal fractures

IMPORTANT! It is necessary to perform these exercises in order to recover from a spinal fracture under the strict supervision of a specialist!

After the first positive results, the patient can proceed to home training.

All exercises are performed in a strictly prescribed dosage:

1. Lying on your back, hold onto a stationary, stable support with your hands. The rubber expander must be fixed on one leg. Smoothly lower your leg with the expander to the floor until your heel touches. The exercise must be repeated 15-20 times for each leg.
2. Everything is the same as described in the exercise above, only both legs are secured with tape. The exercise is done 5-6 times in 2-3 approaches.
3. Lying on your chest with your feet resting on the floor, one leg is fixed with an expander . Smoothly grasp your leg and bend it at the knee joint. Perform the exercise for each leg 20 times.
4. Walking on all fours with long strides. You need to move in this way extremely slowly and take as many steps as possible. The duration of the exercise is from 5 to 30 minutes.
5. Lie on your stomach on a high bench, holding onto its edge, lower your legs below the level of the bench, slightly bending your knees. Raise your legs one at a time, while taking deep breaths and exhalations. Perform 10-20 times, 2-3 approaches.

Exercises for a spinal fracture