Norbekov's exercises for the spine and joints: a set of exercises

Mirzakarim Sanakulovich Norbekov is the author of books on health-improving methods of treating the spine and the body as a whole, a follower of alternative medicine.

According to him, the basis for the treatment of many diseases is 99% in the normalization of a person’s psycho-emotional state and only 1% in the system of physical exercises he developed. Norbekov’s exercise, according to the author, helps in the treatment of joint pain, relieves hypertension and chronic fatigue syndrome, and puts you in an optimistic mood.

Description

M. S. Norbekov calls the main goal of classes according to his methodology the revelation of individuality in the fight against personal shortcomings and self-improvement of body and mind. The center he organized has developed methods that take into account age and gender. According to the author, this division is due to physiological and anatomical differences between men and women. Accordingly, exercises according to Norbekov are selected for cervical osteochondrosis and other pathologies, taking into account the physiological characteristics of a person.

Gymnastics objectives

In his books, Norbekov repeatedly says that it is impossible to achieve ideal physical shape and improve your health if you do not clear your mind. Regular training using this method helps only people with pure thoughts to heal their body and organism.

The main tasks of Norbekov’s exercises for joints and spine are:

personal development and increased self-esteem;
embodiment of creative possibilities;
increasing both labor and social activity;
formation of a positive attitude towards yourself, your body and faith in your own capabilities.

The essence of Dr. Norbekov’s technique

Interestingly, little is known about Dr. Norbekov until he became famous. The facts of his biography were rarely covered in scientific works and books. It is known that Mirzakarim Sanakulovich was born in 1957 in a mountain village near Samarkand. In 1998, he created the “Institute of Human Self-Healing” in Moscow. The essence of the technique is not only physical activity, but also stabilization of the patient’s psycho-emotional state. Many scientists are skeptical about Norbekov’s methods, but as evidenced by the positive results of patients, gymnastics works. What is its essence:

methods differ by age and gender;
only a mentally healthy person can improve his body;
Norbekov’s gymnastics for the spine is the restoration of health with the help of a person’s internal resources.

The technique is divided into three parts:

Stimulation of the nervous and circulatory system.
Working with the inner self.

Gymnastics goal:

increased self-esteem;
body control;
realization of creative possibilities;
creating a positive mood;
feeling of health and youth;
normalization of joint functions;
restoration of motor activity;
elimination of pain syndrome;
normalization of mental state.

All exercises must be performed only in a positive mood, otherwise there will be no results.

It is important to believe in the result

Norbekov notes that during exercises you should concentrate on the part of the spine that is working at the moment.

The system itself is quite accessible and does not pose any harm to health. The exercises can be done safely at home.

Indications and contraindications

Therapeutic exercises are recommended for people suffering from:

osteochondrosis;
intervertebral hernia,
vision problems;
depression;

Before starting gymnastics, you should definitely consult a doctor; if pain occurs or your condition worsens, you should stop exercising.

Exercises according to Norbekov for the spine are contraindicated for people suffering from the following diseases:

pain in the spine;
during the period of bearing a child;
joint pain;
various pathologies of the spine;
inflammatory processes;
during periods of exacerbation of diseases;
recent surgery;
stroke or heart attack;
childhood;
nervous system problems;
painful sensations during exercise.

Exercises during pregnancy

Exercises according to Norbekov are a comprehensive method for improving the health of the back and internal organs, the prevalence of which among patients is steadily increasing. Evidence-based medicine refuses to recognize this uniqueness of the technique, since there is no scientific evidence of effectiveness.

During pregnancy, women benefit from physical exercise (in a situation where the pregnancy is normal and there are no personal contraindications). However, classes are conducted under the supervision of an instructor who can provide assistance during a sudden deterioration in general condition.

The training included in the method improves the motor activity of the spinal column and reduces the intensity of chronic pain in the back. They are aimed at stretching the spine and increasing the elasticity of the muscles that support it.

How to tune in?

The main condition before starting joint gymnastics is to create a positive attitude. Repeating certain exercises brought to the point of automaticity does not bring any benefit to the body.

Therefore, before doing Norbekov’s therapeutic exercises, you must:

relax the body as much as possible, right down to the facial muscles;
relieve tension in the internal organs to a slight feeling of languor;
create a positive, perhaps even cheerful, mood;
activate the body by massaging the ears; they can be rubbed and pulled up and down.

The main goals of the gymnastics complex

General improvement of the body, which has a positive effect on the human body. Gymnastics makes it possible not to feel constrained in movements and to gain new strength.
Joint pathologies limit a person’s functionality, preventing him from performing certain actions one hundred percent. This has a detrimental effect on the psychological state of the patient. Norbekov’s gymnastics helps to restore full control over your body and restore inner harmony.
The healing complexes of physical activity, invented by the academician, are aimed at restoring the normal functioning of the joints and spine. The fundamental indicator of the youth of the body is the mobility and plasticity of the spine. The spinal cord is located in the middle of the spinal column, so the slightest problems with the spine (osteochondrosis, hernia, protrusion and other diseases) can affect the functionality of the entire body. Metabolism and hormonal levels change, long-term depression may occur, or unexpected stress may occur.
The primary goal of the gymnastics complex is to rationalize the function of the joints, ligaments and muscles of the body. Muscle tissue makes up 40% of the total body weight, but with a sedentary lifestyle they imperceptibly atrophy, and the load on the spine increases; This condition also affects the functionality of the joints. It is important to provide a muscular frame that preserves and supports the ridge, helping it withstand certain loads.

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Before charging

Warming up is an essential part of any workout; it helps warm up your muscles and significantly reduce the risk of injury.

Several warm-up exercises before charging Norbekov:

They stretch their arms out in front of them, clench their fists tightly and unclench them sharply.
Slightly bend your shoulders forward and lift them up, as if shrugging your shoulders, and return to the starting position.
Rotate your shoulders forward 4 times, then back 4 times.
The right hand is raised up and placed behind the back of the head, the left hand is placed behind the lower back, then the hands are changed.
Hands are placed on the waist, feet shoulder-width apart, with smooth rotational movements of the pelvis, you need to draw the number eight.

It is not recommended to listen to music during classes; you need to focus as much as possible on your own feelings; if for some reason it is impossible to train in silence, it is better to listen to natural sounds: birdsong, the murmur of water, and the like.

Exercises for myopia, farsightedness, glaucoma

As with any method of alternative medicine, people are divided into two camps: those who are categorically against such unmodern methods of treatment, and those who have proven from personal experience that it helps. Likewise, among the numerous reviews of people who have tried eye exercises using the Norbekov system, there are many enthusiastic responses and accusations of the uselessness of the method.

The key points of charging according to Norbekov should be noted:

during exercise you should keep your back straight; the author more than once notes the importance of the muscle corset and spine;
be in the mood for a positive result, and what’s even better is to believe that the person is absolutely healthy.

A person suffering from myopia sees objects at a distance blurry and well up close, while a person who is farsighted sees objects clearly, on the contrary. The cause of the disease of both is poor focus. Eye gymnastics according to Norbekov trains weakened muscles of the eyeball and adjusts focus.

The term glaucoma refers to dozens of serious eye diseases, including:

increased eye pressure;
eye dysfunction;
damage to the optic nerve and its possible atrophy.

In some cases, drug treatment is used, sometimes surgery is performed, and there are often cases when the disease is incurable. M. S. Norbekov claims that the gymnastics he developed helps cure eye diseases, and recommends performing exercises for preventive purposes.

During gymnastics, you must follow the principles:

each finger touch on the eye is performed in a vertical position without rubbing;
the amount of pressure required is somewhere between a light touch and a painful sensation;
All movements are made with the pads of the fingers.

After completing the gymnastic complex, a small acupressure facial massage is recommended. Apply gentle pressure along the wings of the nose, along the edge of the hair, pressing on the hollow in the chin area, between the eyebrows and in the temporal part.

Useful tips for patients

Norbekov recommends that patients follow simple rules so that gymnastics for the spine brings only benefits:

For classes you will only need loose clothing made from natural materials. The best option would be a T-shirt and cotton sweatpants. During gymnastics, weights or other devices are not used. You can perform exercises on a special rubber mat; you should purchase it at a sporting goods store.

The study room should be quiet, well ventilated and lit. It's best to leave the window open while exercising. The author of the method recommends practicing at least 20 minutes daily. The optimal time for this is considered to be early morning, but if it is not possible to perform exercises after waking up, you can devote time to them during the day or 3 hours before bedtime. You should not eat food 2 hours before training and 1 hour after it, but you should definitely drink water in small sips in moderation.
The most important thing in training, according to the author, will be the patient’s psychological attitude. It is important to perform all exercises with pleasure, to feel the movements of the muscles and the whole body, and also to feel how the disease leaves every cell. Such visualization is a guarantee of success and significantly speeds up the healing process.
It is important to pay attention to your surroundings. It is better to perform exercises alone and in silence. Some people prefer to train to music, but Norbekov insists on complete silence, since music distracts the patient from his own thoughts and does not allow him to fully visualize the result. After the lesson, it is recommended to stay in silence for 5-7 minutes, take a deep breath of fresh air and realize the benefits of the training. The patient must believe that only he himself can improve his health.
It is also worth remembering that gymnastics performed without desire will not bring results. Only the desire for self-improvement will help achieve positive dynamics.

Eye exercises

Complex exercises (gymnastics) for the eyes with Mirzaakhmat Norbekov goes like this:

Keep your head straight, without throwing it back. The eyes look up, mentally aiming higher and higher across the forehead.
The head is held level, the eyes are lowered down, mentally continuing the movement through one’s own throat.
Look away to the left, mentally continuing the movement through the left ear.
Look away to the right, mentally continuing the movement through the right ear.
The head is kept motionless, and with circular movements of the eyes they try to draw the largest possible picture. Start the exercise from the lower left corner moving to the upper right, then from the lower right to the upper left. Then we do the exercise in reverse order. After this you need to blink quickly.
The head is motionless; an inverted number eight is drawn in front of the nose with circular movements of the eyes. Just like in the previous exercise, moving from one corner to another and vice versa. After that, blink quickly.
Squint your eyes at the tip of your nose and place your finger on it, fix your gaze, relax and look in front of you, while noticing side objects, your eyes do not move.

Ways to achieve maximum effect from gymnastics

The back exercises proposed by Norbekov are reminiscent of physical therapy and are not extraordinary. The main emphasis is on combining general health exercises with the patient’s emotional mood.

Important! Positive emotions are required for the effectiveness of gymnastics. If necessary, they can be created artificially

You should get rid of excessive seriousness and negative beliefs, mentally remove restrictions from your body caused by poor health, smile and only after that start exercising.

You must also adhere to the following rules:

Don't count on quick results. Gymnastics should be long-term and regular. It takes several weeks to achieve the first successes. It is necessary to overcome natural laziness and gradually move towards the intended goal, performing all the exercises for five days, followed by a two-day rest. During training, automatic movements are not allowed. You should try to feel every movement of your body, praise yourself and try to achieve self-confidence, calmness, determination or any other traits you wish. At the same time, it is necessary to maintain positive emotions. To gradually and correctly load the musculoskeletal system, there is a certain sequence of exercises. It should be followed

An important aspect is breathing technique. It is necessary to observe a certain rhythm: exhale when tense, inhale when relaxing

You should also breathe slowly and infrequently. Any exercise is repeated 8 to 10 times at a rhythm convenient for the person. The duration of the first training should not exceed half an hour with a further increase in time to 1 hour.

Achieving positive results depends not so much on the correct execution of each exercise, but on the good mood of the patient.

Classes should continue for 40 days, including time to study them, after which the patient evaluates his well-being. If there are no proper results, the 40-day course of training is repeated after a week.

Carboxytherapy for the treatment of musculoskeletal diseases

Hand exercises

Charging according to Norbekov for the joints of the upper extremities includes exercises:

Stretch your arms in front of you, clench and unclench your fingers, concentrating on the actions.
Alternating hands, make sharp clicks with your fingers.
Make fan-shaped movements with your fingers, starting with the little finger, then in the opposite direction, starting with the thumb.
Shake your hands.
Stretch your arms forward, hands down, then smoothly turn your hand up. Now the hands look up and smoothly pull them towards you.
Extend your arms straight, palms down. Turn the brushes inward towards each other, then in different directions. Shake your hands.
Make circular movements with your fists clockwise and counterclockwise.
Spread your arms to the sides and bend them so that your fingers rest on your shoulders, make circular movements in one direction and the other. Shake your hands.
Make a mill with one hand then with the other hand.
Straighten your back, arms along your body. We move our shoulders forward, as if trying to close them, then back.
Lower your shoulders down, then lift them up towards your ears.
Concentrate on the shoulder joints and make circular movements with your shoulders forward, then back.
The back is straight, the arms are lowered down along the body, the hands are turned inward towards you, then away from you. Shake your hands.
Feet shoulder-width apart, take your left elbow with your right hand and pull it back at neck level. Do the same with the opposite hand.

Thanks to gymnastics, joints are warmed up and blood circulation improves.

Norbekov’s gymnastics for the spine: a set of exercises

The author of the method himself, while describing his own system, claims that only 1% of success is exercise, and the remaining 99% is a positive attitude and the psychology of suggestion. The latter will help create the right mood. In your thoughts you need to imagine the feeling of pleasant languor, which is a consequence of gymnastics (any exercises for Norbekov’s spine are done directly in this state). While performing movements, you should develop positive character traits within yourself in your thoughts, which include:

the ability to fully exercise control over one’s own body and mood;
calm and determination;
self-confidence and other traits that a person believes he lacks.

It is prohibited to perform gymnastic exercises on the machine. You need to feel all the movements and enjoy them. Gymnastics for the spine according to Norbekov provides maximum focus directly on the joints, other movements are considered as auxiliary. Mostly the training is a consistent stretching movement.

Exercises for the cervical spine

The most common trainings for the cervical spine include:

Tilt your chin to your chest. At the initial stage, you should relax and go down smoothly. Tension increases little by little and must be alternated with relaxation. Only in such a situation is the greatest effect achieved.
This training will be the opposite of the previous one. In such a situation, you need to tilt your head back so that your chin points upward. Relaxation and tension must be alternated.
The shoulders are fixed, then you need to alternately tilt your head to the sides. At the end point, the ear touches the shoulders.
With your chin pointing upward, you need to turn your head to the sides. During the training period, the neck muscles should not be overstrained. Minimal effort is put into every movement.
A similar movement, only with the difference that the chin is directed towards the surface of the floor.
Twisting for the cervical spine is not as simple as it seems at first. The gaze is directed to the right side, and the head gradually turns.
A similar movement is made to the left. Any gymnastic exercise must be properly completed. For these purposes, you need to make movements in a circle with your head. Everything happens slowly and under control. In this way, it will be possible to eliminate muscle tension and consolidate the results of the training.

Each exercise for the cervical spine should be performed slowly, at a measured pace. Sudden movements and jerks can provoke dislocations and injuries to the ligaments, in particular when a person leads a passive lifestyle or works in an office (in this category of people the muscles are often in spasms).

When everything is done properly, it is possible to quickly see the results of the work. Before starting such exercises, you should consult your doctor regarding possible restrictions. Self-treatment can worsen the general condition.

Exercises for the thoracic spine

The most common trainings for the thoracic region include:

Hands clasp together in front of you. The chin is pressed to the chest, directed towards the shoulder joints. The back is kept straight, the lumbar region is fixed. You should not hold your breath.
A similar training, but the hands are “locked” behind. The joints of the shoulders are pulled back, the shoulder blades do not move together. In this position, the sternum tends upward.
One shoulder rises up, the other goes down. It is required to alternate tension and relaxation.
Hands lower, reach them towards the surface of the floor, shoulders drop. The pelvis is pulled in front of you, the spinal column is kept straight, you need to fixate in a similar position. The shoulders rise as high as possible, reaching the top of the head towards the ceiling.
The shoulder joints rotate forward, then in the opposite direction.
The lower limbs are spread out, the feet seem to be glued to the surface. The elbows are spread to the sides, the hands are placed on the shoulders, the gaze is directed forward. Initially, the eyes turn, then the head, then the shoulders and chest. The hips and stomach do not move. The turn is performed to the maximum point and a little further. Similar training is carried out in the other direction.
The training helps to work out the spinal column from the cervical to the lumbar region. The position is taken as if you are grasping something large with your hands. The head tilts down and tenses. Next, the arms are pulled back, the top of the head is pulled up and slightly back, the sternum is pulled up.
You need to level up, the arm bends behind the head, at this time the elbow is directed towards the ceiling, the gaze is directed behind the elbow.
A stretch is performed and the hand is changed. Slow movements are performed in a circle with the shoulders, trying to ensure that the amplitudes are maximum. A similar thing is done on the other side. During the training, you need to feel the wave inside the entire spinal column.
Fists are placed in the kidney area. The elbows are brought as close as possible with springy movements, the spinal column is arched in front of you.
The tailbone moves forward. The position in the lumbar region is fixed and the spine bends in the opposite direction.
The hands are placed on the shoulders, the lower limbs are spread apart, the feet remain motionless. The gaze is turned to the side, then the head and shoulder girdle, chest, and abdomen are turned. Repeat in the opposite direction. At the same time, the pelvis does not move.

Such gymnastic exercises are especially useful for children and adolescents, as they make it possible to correct the initial stage of scoliosis and prevent curvature of the spinal column and stooping.

Exercises for the lumbar spine

Norbekov’s gymnastics for the lower back of the spinal column:

The lower limbs are slightly spread and half bent. The pelvis is directed in front of you, the body is fixed. The tailbone stretches downwards with springy movements.
The lower back bends. The back is kept straight. The tailbone reaches towards the back of the head.
The spinal column is bent in an arch. The load is distributed evenly.
The body bends in front of itself, the knees bend slightly. The tailbone is pulled towards the back of the head with springy movements, and a deflection is made in the lumbar region.
The lower back bends, bending backwards. The tailbone reaches towards the back of the head.
Make rotational movements in each direction. It is necessary to remember positive emotions.
The hip moves to the right side and back. Perform springy movements with the thigh to the side. Next, a tilt is made to the abducted hip. The other thigh is abducted and the exercise is repeated.
Feet are placed together. One hand rises vertically and strives upward, as if trying to touch the ceiling. The limb is replaced.

In addition, Norbekov’s gymnastic exercises involve twisting for the spinal column:

The lower limbs are spread out, the feet are fixed. You need to try to distribute the load evenly. Movements are smooth and painless. Hands are placed on the shoulder girdles. You should slowly turn in the following sequence: initially your gaze, then your head, shoulder girdle, sternum, stomach, hips, lower limbs.
A turn is made to the maximum point. You should tense up, then relax. The exercise is repeated for the other side.
Hands are placed on the shoulder girdles. The body bends and turns, directing the gaze upward behind the elbow. Force is added and a turn is made to the maximum point. Next, do twists around the axis of the spinal column in the opposite direction.
The straightened back leans back, hands are placed on the shoulders. You need to turn in this way: first the gaze, then the head, shoulder girdle, sternum, stomach and hips. They are collapsed to the maximum point and tension is added. The same is done for the other side. Finally, you need to take deep breaths to calm down.

Systematic implementation of such training will make it possible to increase the flexibility of the spinal column, muscle elasticity, improve mood and normalize the functioning of organs. Chronic pain in the back, according to the author, will completely disappear after a month of such exercises.

Leg exercises

Norbekov’s joint exercises for the lower extremities are aimed at improving mobility and include the following exercises:

With a slight spring, pull the toe down, then, with your straight leg, pull the toe towards you.
Stand straight, raise one leg, bending the knee, turn your foot inward and then outward. Alternately tense and relax your leg.
Feet shoulder-width apart, lean forward and place your hands on your knees. Make circular movements with your knees inward and then outward.
Close your legs, hands on your knees, lean forward and straighten up. Rotate your knees first to the right, then to the left.
Feet shoulder-width apart, raise your leg, bending at the knee, and move it to the side with light springy movements, repeat the same with the other leg.
Feet shoulder-width apart, lift the leg bent at the knee and move it to the side, then lower it, pointing the knee forward, repeat the same with the other leg.
With the leg bent at the knee pointing to the side, make several circular movements and repeat with the other leg.

Exercises for cervical osteochondrosis using the Gitt method

The main symptoms of osteochondrosis of the cervical spine are pain and limitation of movements. In the treatment of degenerative pathology, drugs are used to improve blood circulation.

Patients are advised to undergo regular physical therapy to prevent further progression of the disease. An integral part of treatment is physical education and gymnastics to strengthen the muscle corset.

Despite the irreversibility of destructive changes in the vertebrae, following all medical recommendations allows patients to lead an active lifestyle.

Vitaly Demyanovich Gitt developed his own method for restoring all damaged structures of the cervical spine. Frequent but measured micro-movements help reverse the pathological process. When performing Vitaly Demyanovich Gitt's exercises for cervical osteochondrosis, no medications or physiotherapeutic measures are required.

Basic principles of therapy

The positive result of therapy for pathologies of the musculoskeletal system with physical therapy is achieved mainly by strengthening the muscle corset.

This reduces the load on damaged vertebrae and intervertebral discs, and becomes a kind of prevention of the progression of pathology.

The structural elements of the spine no longer wear out or wear out, but their condition does not improve.

Regular exercises help restore mobility to joints: flexion and extension of the neck, bending and turning the head. These are the exercises that all exercise therapy doctors recommend.

Vitaly Demyanovich Gitt considers this approach to the treatment of cervical osteochondrosis not only ineffective, but also overly dangerous. Yes, a sufficient amount of blood flows to the vertebrae and discs to supply them with nutrients and biologically active substances.

But during turns and tilts, the surfaces of all elements of the cervical spine are subject to excessive loads and, consequently, damage.

V.D. Gitt suggested replacing intense training with repeated micro-movements throughout the day. Slow, barely noticeable shaking of the head will be much more beneficial than vigorous bending and turning. After several weeks of exercise, the condition of the joints improves:

a sufficient amount of synovial fluid is produced to lubricate the contacting surfaces of the discs and vertebrae;
overgrown bone tissue is gradually destroyed, and deposited calcium salts are removed from the cervical region;
the range of movements increases, neck stiffness in the morning disappears;
painful symptoms no longer bother the person.

An important rule for performing micromovements is the absence of pain. If discomfort appears, then classes should be interrupted. They begin after a few hours, but the frequency of bending or turning the head is reduced

These should be barely noticeable vibrations, however, ensuring the restoration of discs and vertebrae

They begin after a few hours, but the frequency of bending or turning the head is reduced. These should be barely noticeable vibrations, however, ensuring the restoration of discs and vertebrae.

Warm-up

Doctors advise listening to the sensations that arise during training. If after a certain exercise the patient feels significantly better, then it should be performed more often. This also applies to micromovements for warming up:

sit on a stool, straighten your back, relax, breathe evenly and deeply;
smoothly raise your shoulders 1-2 cm, hold them slightly in this position, lower them;
slowly move your shoulders 2-3 cm, first forward, then back;
place your hands on your knees, palms down, very slowly swing your elbows from side to side;
smoothly, barely noticeably, shake your shoulders, as if performing circular movements.

Over time, a person is able to exercise in such a way that others simply do not notice it. And at this time, blood is actively flowing to the vertebrae and discs, and tissues affected by osteochondrosis are being restored. After a productive warm-up, you can begin to perform a basic set of exercises.

Stretch your neck

Exercises according to Norbekov for cervical osteochondrosis quickly relieves spasms in the neck. It is recommended for many spinal pathologies. Gymnastics can be done during morning exercise or right at the workplace.

The set of exercises includes:

The head is tilted to the side, touching the right ear to the shoulder, then the left.
Repeat the first exercise, but now press your head with your hand on top.
Tilt your head forward until your chin touches your sternum.
Tilt your head back, trying to keep your chin looking up.
Make circular movements with your neck, describing a circle or semicircle with your head.
Place your chin on your sternum and slowly turn your head to one side, then to the other.
Throw your head back and gradually pull up, alternately relaxing and tensing your muscles.

Gymnastics must be performed based on your own sensations. If you have neck pain, exercises should be postponed until you consult a specialist.

Exercises from Vitaly Demyanovich Gitt for cervical osteochondrosis, effectiveness and approximate complex

Most doctors are confident that diseases of the spinal column can only be treated using methods of official medicine. But chiropractor Vitaly Gitt thinks that this is not so.

He is confident that drug therapy can bring temporary improvement in the patient's condition.

Gitta micromovement gymnastics for osteochondrosis normalizes the functioning of the musculoskeletal system and eliminates the causes of its pathologies.

Exercises by V. D. Gitta

The Gitt method for cervical osteochondrosis implies that all exercises throughout the day will be repeated every 60 minutes; if you do the exercise complex once, there will be no positive result.

The exercises included in the complex are:

Lie on your back with your head on the bolster, tilting it back a little. The essence of the movements is to move the head from one side to the other. The duration of the exercise is not limited in time.
Sit with a straight back on a chair, place your hands on your knees. Tilt your head down, look forward. Nod your head with a small amplitude, as if saying “yes.” Continue the exercise for 2 minutes.
The position is the same, but now the head nods from side to side, as if saying “no.” Such micromovements activate the process of restoring the structure of the intervertebral discs.
Lie on your back, bend your legs at the knee joints. Turn your body one way and then the other.
During an exacerbation, the following exercise is suitable for performing: sit on a chair with a straight back, keep your head straight and shake your head to the right side, and then to the left.
Lie on your back, bend your legs and arms along your body. Pull your knees to your stomach and try to touch them with your head. Repeat at least 5 times.
Lie on your stomach and lower your arms along your body. Raise your shoulders and head, repeat 5-6 times.

If the listed exercises can be done independently, then there is a complex that should be done only under the guidance of a doctor. It includes the following exercises:

The instructor clasps the patient's head with his palms and bends to one side and then to the other.
The person tilts his head to one shoulder, then to the other, and the doctor fixes his chin.
The patient sits on a chair and relaxes his muscles as much as possible, the instructor tilts his head, but no more than 1 cm.
With two fingers, the doctor applies pressure on the spinous processes at an angle of 45 degrees, and with the other hand he rests his wrist on the back and applies pressure slightly at a slow pace.

Gymnastics for cervical osteochondrosis by Vitaly Gitta is suitable for performing at home, or you can do it at the workplace. For any movements, the range should be small, which is why the complex is called micromovements.

This video demonstrates the technique of performing the exercises.

Goals and effectiveness

Vitaly Demyanovich Gitt’s exercises for cervical osteochondrosis are aimed at making the joints move without experiencing much stress. Micromovements trigger the flow of nutrients into the area of pathological changes.

During the execution of the complex, movements are made with minimal amplitude, so pain and discomfort are eliminated. This complex can be performed even by patients who are unable to move independently. Initially, Gitt envisioned performing exercises on special beds that increase efficiency, but even in the absence of one, positive results can be achieved.

The effectiveness of such charging is as follows:

The amount of fluid in the intervertebral discs returns to normal.
Depreciation is normalized.
The nutrition of cartilage and bone tissue improves.
Calcium accumulations on the vertebrae disappear.
Mobility is normalized.
The intensity of the pain syndrome decreases.

Regular exercises can improve the patient’s well-being and restore spinal mobility.

Contraindications

No matter how safe and effective the treatment method is, you can always name a group of contraindications, in the presence of which it is better to refrain from performing a set of Gitta exercises. It is not recommended to exercise if:

Osteochondrosis is in the acute stage and is manifested by severe pain and inflammation.
During exercise, severe pain and discomfort is felt.
General standing after class only gets worse.
The doctor prescribed complete rest and complete absence of movement.

Conclusion

Without physical exercise, it is difficult to imagine the treatment of osteochondrosis. And according to reviews from many patients, Gitta exercises simply work wonders.

Exercises for the thoracic region

Exercises according to Norbekov for the back and chest are aimed at relaxing the muscles and stretching the spine. When performed correctly, after the exercises a person feels ease of movement.

The complex includes exercises:

Hands are extended in front of you, closed with a lock and squeezed.
Hands are placed behind the back, connected, trying to bring the shoulder blades together as much as possible.
Alternately raise one shoulder up as much as possible, and lower the other down.
Keep your legs motionless, turn your body in one direction and the other.
The body is tilted to the right, trying to touch the floor, while the left hand is placed behind the head. Repeat in the opposite direction.

Vertebral twists:

Firmly fix your feet to the floor, spreading your legs. We distribute the tension evenly, movements should not cause pain. The hands are positioned on the forearms. We turn smoothly in the following sequence: first the gaze, then the head, then the shoulders, chest, then the stomach, hips, and lastly the pelvis and legs. We turn to the maximum point, creating tension, after which the relaxation phase begins. The exercise is repeated in the opposite direction.

Norbekov’s gymnastics for the spine, a video of which you can clearly see on many Internet resources, will allow you to master a wide range of exercises. However, it is worth consulting with your doctor to determine whether it is appropriate and compatible with your type of disease.

Exercises for the lower back

Norbekov's exercises (joint exercises) for the lumbar spine are necessary for those who experience pain in this area, as well as for the prevention of radiculitis.

The following exercises are recommended:

Make full body turns 180° in different directions.
Lean forward and bend as much as possible, while keeping your body motionless.
Lean forward, arching your back, relax and fix the position for a minute.
Standing straight, make smooth wave-like movements, starting from the chin and ending with the knees.
Taking the lotus position, make pendulum movements.

Results and effectiveness of the technique

Most patients who performed the exercises noted positive dynamics after just a few sessions. According to them, constant training improves the functioning of the circulatory system, relieves stiffness and activates muscle function, and promotes rapid recovery from injuries.

To improve your well-being, it is enough to do joint exercises according to Norbekov for 30 minutes a day. Each exercise is performed slowly, smoothly, without sudden movements. The complex of classes includes activities aimed at improving vision, gait, memory and general well-being.

Source

Introductory part of classes

The set of exercises includes successive stretching movements that primarily affect the joints. They also train:

blood vessels;
nervous system;
strength of spirit.

Immediately before training aimed at treating the spine, it is necessary to massage the ears for a certain period of time. The presence of biologically active points on them has a beneficial effect on a person’s overall well-being and helps to achieve the necessary psychological state.

Massage of the paranasal area and chin has a similar effect.

There are numerous books by M. Norbekov that allow you to independently master gymnastics for the spine for the purpose of its further use. If you wish, you can sign up for group classes

The warm-up doesn't end there.

You should perform rotational movements with your hands, as well as with your arms at the elbow and shoulder joints. Clench and unclench your fists. Raise and lower your shoulders.