Bubnovsky: exercises for the spine at home, gymnastics, video

In the modern world of super speed and constant stress, an increasing number of people are faced with problems in one way or another related to diseases of the musculoskeletal system (MSD). Unfortunately, these diseases do not depend on a person’s age or social status. Among such problems and diseases, the most common are osteochondrosis of the intervertebral discs (sometimes with hernias), joint diseases (including ankylosing spondylitis and rheumatoid arthritis), as well as the consequences of previous operations and injuries. Not least important are diseases of the thoracic spine, the treatment and diagnosis of which deserve attention.

Treatment at the Bubnovsky center

If you are faced with similar problems, you have probably already been offered treatment for the spine, treatment of joints using standard regimens using various types of anti-inflammatory and painkillers, a course of “blockades,” wearing corsets and bandages, and, “of course,” restrictions on movement and loads. In other words, treatment of the spine, treatment of joints comes down to the formula: “No stress, more medications. You may need surgery!” All this leads to one single result - muscles and ligaments deprived of load, and therefore nutrition, weaken and atrophy, which leads to even greater metabolic disorders in the affected area. This, in turn, means the further development of disease of the spine or joint - with a lack of nutrition, the joints and spine wear out and become fragile. It’s hard to imagine that treating the spine and treating joints with this approach will be effective! At the same time, for some reason everyone forgets that the most dangerous load for a person suffering from weak trunk muscles is moving their own weight in space!

When deciding what kind of spine treatment or joint treatment is necessary, it is extremely important to take into account the condition of the patient's muscle tissue. It is the muscles that feed the vertebrae and joints with everything they need, since neurovascular bundles pass through the muscles. And, naturally, if the nutrition of the spine and joints is disrupted, their function is disrupted. Hence, back pain, impaired joint mobility, osteochondrosis, etc. But strangely enough, medicinal medicine does not pay attention to this very important connective tissue of the body.

Introduction

Taking non-steroidal anti-inflammatory drugs alone is not enough; they can only relieve inflammation and relieve pain, and the methods traditionally used in such cases will return the disturbing symptoms again after some time. In order to prevent stiffness in movement, inflammation and pain, gymnastics for the spine is necessary.

More than one generation of doctors has thought about exactly what exercises for the spine are necessary to prevent the occurrence of diseases of the cervical, thoracic and lumbar spine and joints and to prevent their recurrence, and what methods are applicable to alleviate the condition of patients. Dr. S.M. succeeded in this matter. Bubnovsky, who developed a set of exercises aimed at improving the health of joints and various parts of the spine, which can be performed independently at home.

According to Dr. Bubnovsky, exercises for the spine can solve many problems of the joints and all parts of the spinal column using a non-surgical method. With the help of such simple methods, which each of us can do, you can forget for a long time about pain and aching in the joints, lumbago and nagging pain in the lower back that radiates to the leg and other places.

Full classes

After the first stage in bed has been completed, you can begin more serious exercises.

In this case, you need to start with the smallest things. Excessive enthusiasm often led to a deterioration in the patient’s condition.

Therefore, you need to first perform the basic complex, gradually adding more difficult exercises to it.

Lowering your buttocks onto your heels (if possible), begin to take deep breaths, which should end with a sharp exhalation.

Lying on your side, lean on the floor with your hand pressed to it, and try to reach your knee with the one on top. You can lift your body by leaning on your hand pressed to the floor.

Get on all fours and bring your knees together. Raising your flattened feet off the floor, begin to wiggle your buttocks in one direction and your feet in the other.

Stand straight with your hands shoulder-width apart. As you inhale, raise your arms in front of you to eye level. As you exhale, slowly bend your knees, placing your palms on them. As you inhale, straighten up and repeat the sequence.

On the Internet you can find various videos of Bubnovsky’s exercises at home, which clearly demonstrate the technique.

Components of S.M. Bubnovsky’s technique

The doctor’s technique is based on three main postulates:

Breathing exercises;
Proper nutrition and drinking plenty of fluids;
Water procedures;

It is these three components, performed in combination, that allow you to achieve success quickly and painlessly.

Breathing exercises, proper nutrition, plenty of fluids and water treatments should be present in the life of someone looking after the health of their joints and back every day; one should not replace or exclude the other. The main principle is consistency and systematicity.

The essence of the doctor’s methods and the advantages of therapeutic exercises

The set of exercises is designed in accordance with the age and anatomical characteristics of the joints and spinal column. It is aimed at uniform load on all parts of the spine, which has a beneficial effect on muscles, ligaments, vertebrae and joints. It is therapeutic exercises for the spine that ensure blood flow to the muscles and tissues of the joints, providing them with elasticity, flexibility, mobility and tone. The set of exercises is designed to gradually load the muscles.

Advantages of Bubnovsky’s therapeutic gymnastics:

Taking into account all the characteristics of the human body.
Uniform load on muscles, joints, vertebrae and ligaments.
Providing nutrients and oxygen to muscles and tissues.
Improving metabolic processes in tissues and muscles.
Providing a boost of energy, vigor and good mood.
Increased mobility, elasticity, tone and appearance of joints, muscles, vertebrae.
The exercises can be done independently at home.

Pelvic twist

Exercise for the oblique abdominal muscles (waist). It is an excellent prevention of osteochondrosis of the lumbar spine, as it improves the mobility of the spinal column in the lumbar region. Targeted at physically fit people. Performed at a slow pace.

I.P. lying on your back, arms to the sides, legs bent. Lower your legs left and right until your knees touch the floor. Try not to lift your palms and shoulder blades off the floor. 10 to 20 repetitions in each direction. Perform each movement while exhaling “Ha-a”. A cracking sound in the lumbar region during the first 3-4 movements is allowed.

Contraindications:

liver diseases in the acute and subacute stages (hepatitis, cirrhosis), conditions after appendectomy, cholecystectomy (first 6 months), urolithiasis and cholelithiasis in the acute and subacute stages;
hernia (linea alba, umbilical or inguinal).

Bubnovsky's set of exercises

The entire set of Bubnovsky’s exercises is built on a gradual increase in the complexity of the exercises, on an even distribution of the load on all parts of the spine.

The main focus of therapeutic gymnastics:

Relaxation and arching of the back;
Stretching the muscles of the arms and legs;
Stretching of the spinal vertebrae, abdominal muscles;
Butt lift;
Foot training.

Rules for preparing for gymnastics

Preparation for gymnastics occurs according to the following rules:

The whole set of exercises should be done daily, but only if there is no malaise.
Gymnastics for the spine is performed on an empty stomach; at least 2 hours should pass after eating.
Before starting to perform gymnastics, it is necessary to warm up in order to warm up the muscles; to do this, you can knead your hands, shins, knees, etc. in a circular motion.
At the end of the workout, it is advisable to take a cool shower and rest for half an hour.
And only after this can you begin your main activities and eat.
During the workout itself, drink as much fluid as possible.
Breathe correctly, that is, deeply and calmly.

Description of Bubnovsky's exercises

Let's look at some of Dr. Bubnovsky's exercises:

Exercises for the spine. To relax the muscles and vertebrae of the back, you need to get on all fours, leaning 4 points on the surface (knees and palms) and relax as much as possible, as they say, “sag.”
Remaining in the same position, exhale as much air as possible from your lungs and arch your thoracic spine upward, hold without inhaling in this position for 10 seconds, relax and repeat the exercise after a couple of seconds. This exercise is performed if treatment of cervical and thoracic osteochondrosis is required.
While in the same position, squat down on your right leg, moving your left leg back. Stretch your muscles by pulling your left leg back and your right leg forward. Pain in the thigh muscles is a sign that everything is being done correctly. This exercise is performed if treatment is required for pinched nerve roots (chondrosis) and to relieve muscle spasm.
Without changing the original position of the body, stretch your torso forward, arching your back, hold for as long as possible.

Exercises for the abdominal muscles. Lying on your back, keep your hands behind your head. In this position, press your chin to the chest area and lift your shoulder blades off the floor as high as possible, repeat until pain and tension in the abdominal area.
Exercises for the buttocks. Lying on your back, place your outstretched arms under your buttocks, palms down. In this position, lift your pelvic region off the floor to the maximum possible height. Perform at least 25 times. Then take the starting position and relax.
Leg exercises. While lying on your stomach, while inhaling, raise as high as possible, alternately first the left leg and then the right, and lower it as you exhale. This exercise is good for those who need treatment of leg joints (arthrosis, rheumatism, arthritis).
Standing with your toes on an elevated surface and your heels hanging on the floor, hold on with your hands and “spring” your toes up and down. The exercise complements well the drug treatment of small joints of the foot.
Steps in place help warm up the muscles and improve blood supply to the tissues, while the knees need to be raised as high as possible to the navel itself.
Without changing the original position of the body, with your elbows bent, inhale and lower your torso to the floor. As you exhale, moving onto your heels, straighten your arms. This exercise is performed if treatment of osteochondrosis, spinal spondylosis, or intervertebral hernia is required.

Adduction (bringing)

The exercise relieves axial load from the knee and hip joints. It not only restores the cruciate ligaments and adductor muscles of the hip, but also acts as a blood flow pump for the pelvic organs (pelvic floor). Therefore, it serves as the best prevention of prostatitis in men, endometriosis and uterine fibroids in women. A good means of preventing hemorrhoids. Contraindications: coxarthrosis of the 2nd–4th degree, inguinal hernia.

Option 1. I.P. Sitting on the floor, with your side to a stationary support (or partner), stretch your legs forward. Pull the rubber shock absorber with a straight leg from side to center.

Pain in the groin and inner surface of the knee joint is acceptable. The number of repetitions is 20.

Option 2. I.P. Same. The leg is fixed to the upper block of the exercise machine. This option is suitable for physically weakened people.

conclusions

Thus, Dr. S.M. Bubnovsky and his developed methodology for healing joints and spine took into account the following:

Three main components (exercise, proper nutrition with plenty of plain water and breathing) improve drug treatment of back and joint diseases.
The doctor developed a set of exercises so that when performing them, every part of the spinal column was involved: cervical, thoracic and lumbar.
The doctor’s methods are based on gradually increasing the load on the thoracic, cervical and lumbar spine, stretching the muscles and stretching the vertebrae.
Doing exercises at home makes them convenient and accessible to everyone.
Treatment, supplemented by the therapeutic exercises of Dr. Bubnovsky, becomes more accelerated and successful.
The methods do not require additional equipment.

Lying crunches

I.P. lying on your back, legs bent at the knees, lying on a chair (sofa). The palms are pressed to the ears, the elbows are turned to the sides. Bend your torso while exhaling “Ha-a,” trying to touch your elbows to your knees. The minimum requirement is to lift your shoulder blades off the floor. From 20 to 50 repetitions in one series, more is possible.

The exercise is completely safe, but requires synchronized bending of the torso and exhalation “Ha-a”. The effect becomes noticeable when you manage to do 50 repetitions in a row. A slight delay at full flexion enhances the effect of this exercise. At the same time, try to pull in your stomach.

Recommendations and tips

Attention!

Treatment for back and joint pain should not consist of exercise alone; the three components of gymnastics and Dr. Bubnovsky’s technique itself are not a guarantee of a cure for the disease, therefore a consultation with your doctor and medication prescribed by him are mandatory.
Don’t be alarmed if the kinesiotherapist’s methods cause pain in the muscles and joints, this means that you are doing everything right.
Every day, increase the load and charging time.
Whether you do gymnastics in the morning or evening is up to you personally. Decision making depends on when free time appears. However, many physical education teachers believe that it is worth doing exercises when a person feels cheerful and energetic. Such hours are determined by a person’s biological rhythms and whether a person is a “night owl” or a “lark.”

S.M. Bubnovsky’s technique is a revolutionary solution to many problems of the musculoskeletal system, thanks to it it alleviates the pain and suffering of a person with such diseases and phenomena as:

Osteochondrosis of any part of the spine.
Intervertebral hernia of the lumbar region.
Spondylosis of the spine (any part of it).
Arthrosis, gonarthrosis of the joints.
Inflammation of the tendons of the shoulder, ankle, hand, etc.
Dislocations (fractures) and the recovery period after them.
Joint implantation.

Those who constantly practice the exercises of Bubnovsky S.M. note that they began to feel much better, and the pain and stiffness in movements disappeared. That’s all for today, dear readers, share in the comments the exercises that helped you improve the condition of your spine.

Auxiliary treatments

People with a high level of toxins in the body complain of back pain. Therefore, as auxiliary measures, Bubnovsky recommends using therapeutic massage, sauna therapy or Russian bath and fasting.

Massage can only be prescribed and performed by a specialist. At the same time, Bubnovsky notes the benefits of self-massage of the feet and fingers; according to his theory, such procedures have a beneficial effect on the joints.

Many doctors are against prescribing bath procedures. This is due to the fact that it is easier to prohibit than to teach a person to use something correctly. Bubnovsy advises to adhere to the following principles and enjoy bath procedures:

A person loses about 2 liters of water per day, so when visiting a bathhouse you need to drink fruit juice or water.
Any thermal procedure must end with cooling. In this case, heating of the body should be slow and long-lasting, and cooling should be immediate and short-term.
Sick people should set the temperature in the range of 80-90 degrees and not exclude cooling with water.

We advise you to study - Back massage for men

The methods of this doctor are recognized not only in Russia, but throughout the world. His treatment is truly effective, but only if the procedures are not stopped when relief occurs and laziness is not allowed to take over.