Exercises for developing the spine include both the easiest complexes and those requiring certain preparation. They all operate on the same principle – stretching and strengthening muscles.
Dr. Popov’s exercise therapy is a specially selected set of exercises aimed at combating the disease by developing the joint and eliminating contractures. All exercises are simple. Despite this, the Popov complex is noticeably different from its counterparts. Let's take a closer look.
Features of Dr. Popov's exercise therapy
The complex was invented by a rehabilitation doctor, taking into account personal considerations and practical skills.
The main feature of the method is the direct effect on the tissues of the shoulder joint. The effect can be achieved by applying smooth and leisurely stretching.
The next distinctive feature of the method is that the exercises are repeated, but by warming up the muscles, it is possible to achieve greater amplitude.
The main rules that must be followed when treating periarthritis:
- Whatever the movement, it should cause pleasant sensations;
- when performing, you need to take into account your physical capabilities, and they are different for each person;
- there should not be any painful sensations;
- relax the muscles of the shoulder girdle after each exercise performed;
- It is important to monitor your breathing, it should coincide with your movements.
The essence of physical training
The main problem that activates the process of destruction of the hip joint is a decrease in the amount of synovial fluid. The glands of the shell of the same name, lining the articulation cavity, are responsible for its production. As soon as there is less synovial fluid, the mobility of the articular surfaces is impaired and the friction between them increases. This leads to a narrowing of the joint space, which in severe situations completely immobilizes the patient. This is how arthrosis of the hip joint occurs.
This is a real image of the femoral head with stage 2-3 arthrosis. Look carefully and think, will gymnastics help in this case?
Medicines can slow down the progression of the disease, but the process cannot be stopped. At an unfavorable moment, arthrosis will lead to serious pain, which will significantly affect the quality of life. However, even at the moment when it becomes clear that endoprosthetics surgery is no longer possible, therapeutic exercises will prove extremely useful for improving the functioning of the joint, both before and after surgery.
The effect of exercises carried out at home is as follows:
- stimulation of blood flow around the damaged joint;
- restoration of muscle performance and prevention of muscle atrophy;
- stimulation of the glands of the synovial membrane due to intensive blood supply;
- reducing the progression of arthrosis;
- stretching and mobilization of the ligamentous apparatus;
- general strengthening of the body and immune system.
After any gymnastic exercises, the mood improves, which leads to an increase in a person’s ability to fight the disease.
A network of blood vessels that supplies tissues with useful substances that promote rapid regeneration of the cartilage surface.
However, not only the psychological factor influencing the patient plays a role in activating restoration processes in the hip joint. There are also quite tangible changes that the patient will feel after treatment through regular exercise. These include:
- increased range of motion in the joint;
- pain relief;
- increased strength in a limb;
- easier walking;
- reduction in the frequency of colds;
- improving quality of life.
Although gymnastics will not radically change the situation, the joint will still have to be replaced with prosthetics; it will help reduce rehabilitation time and speedily restore motor activity in the postoperative period. This will be possible thanks to developed muscles and well-developed tendons, as well as stable blood flow in the hip joint.
There are many options for gymnastic exercises done at home. But the effectiveness of their treatment is completely different. The most relevant training is that proposed by a professional exercise therapy instructor, as well as the classic methods of Evdokimenko and Bubnovsky. A video of classes with a physical therapy specialist clearly shows the optimal set of exercises.
Principles of gymnastics by Dr. Peter Popov
Dr. Popov can use exercise therapy for humeroscapular periarthritis only after consultation with a specialist. It is important to follow certain rules for gymnastics to be beneficial.
Basic principles:
- It is forbidden to use a set of exercises if you have an acute stage of the inflammatory process.
- With minor painful sensations, gymnastics can be performed. You can relieve pain by using special painkillers.
- If severe pain occurs, refuse to perform.
- Do not immediately put a strong load on the joint. The intensity must be increased gradually. Before performing exercises, warming up the muscles is required.
- You can reduce pain with massage.
- You can increase the effectiveness of the complex by using a gymnastic tape, stick, or dumbbell.
- Most often, exercises bring pleasant sensations; if you experience discomfort, think about it - perhaps something is being done wrong.
- The initial stage of performing exercises should include up to 5 repetitions of each.
- Physical education should be practiced daily. Failure to comply with this principle reduces the effectiveness of the final result.
- Gradual transition from easy to difficult.
- After the body has become accustomed to the exercises and has become stronger, repetitions are performed 15 to 20 times. Each person must choose for himself the frequency and frequency of classes.
- Muscles and brain must work together. The doctor claims that effectiveness improves significantly if the exercises are thought through and spoken out.
- The ideal time to perform gymnastics is morning and evening.
- Positive attitude.
- At the same time, follow a diet and arrange fasting days.
About the author of the technique
Dr. Yuri Popov began developing exercises in his youth, while writing his dissertation. Over the course of several decades, he improved the technique and expanded the complex.
He set himself the goal of finding a person with a completely healthy spine, and he did not succeed. However, at some point he met an elderly eighty-year-old man who lived completely without pain or discomfort in his back.
He admitted that about ten years ago he was practically bedridden with acute osteochondrosis. Then the man decided to try stretching and continued to do so, feeling tension in every vertebra. A week later he began to walk again without assistance, and even later he completely forgot about his weakness.
Based on the information received, Professor Yu. Popov further improved the method, and today it helps a huge number of people restore the affected parts of the spine. He is also the author of several books that describe in detail the essence of gymnastics and other rehabilitation measures. But since 2006, the complex has not changed much.
The essence of the technique: advantages and disadvantages
Gymnastics is based on special micromovements that help to establish interaction between the entire muscular system of the spine. This helps to activate the smallest paravertebral muscles and ligaments that are not involved in normal physical exercises. .
The essence of gymnastics is micromovements of all back muscles
The main task of gymnastics is to create the correct position of each element in the body, due to which the condition of the spine improves and it acquires a physiologically normal structure.
The main advantages of the technique are as follows:
- It helps nourish ligaments, cartilage, joints, and tendons.
- Warming up the bones improves the nutrition of the bone marrow.
- Blood circulation improves throughout the body.
- Exercise gives you vigor and energizes you.
The technique has no disadvantages as such, but keep in mind that it is not suitable for everyone and has contraindications . Therefore, before starting exercises, it is recommended to consult a doctor.
Description of the set of exercises
Gymnastics is performed while sitting on a hard chair. The movements are carried out for a minute. If discomfort or pain occurs, stop doing this and move on to the next step.
Exercises to do for periarthritis:
- Sit on a chair and take a comfortable position. Place your hands on your knees. In this position it is necessary to imitate walking. Do not raise the upper limbs.
- Add circular, massaging movements along the thighs to the previous exercise. The body must be in motion, only in this case can a positive effect be achieved.
- While on a chair, lower your upper limbs freely downwards. Simulation of lifting weights. After doing this, you need to straighten up and relax.
- Rotate your shoulders in a circle. Movement of the upper limbs is insignificant. The back is directly involved. Raises and lowers the hips. The same manipulations, but in a different direction.
- Perform exercise number three, and after it – two. Watch your breathing. It must be in sync with the movements.
- Without changing position, move your arms back, bent at the elbows. Active work of the upper limbs. The movement resembles the number eight. Move like this for a minute. Further work is performed in a different position.
- With your right hand, grab your left hand and pull it up, straightening your spine. Often, if you have this disease, it is very difficult to raise your hands up. If difficulties arise, push forward. It is necessary to monitor your breathing.
- Repeat the second exercise.
- Swing your upper limbs forward and backward. Cross your arms straight and try to close your shoulders. Exhale. Pull your arms back and inhale. Try to bring your shoulder blades as close as possible.
- On the count of one, the arms rise forward, on the count of two, up. The core helps perform the movement.
- The hands are at the level of the collarbone. Move your arms forward in a circle.
- Bend forward and try to reach your toes. The actions are performed as when stretching - with slow bends. When performing, the patient should feel a contracture, and this will indicate that his actions are correct.
- Repeat the second step.
- The brushes are still located in the same place. The back is straightened, one elbow rises in front of you and up, and the second – symmetrically down and back. Do the same, but in the other direction.
- Relax your back and lower your arms. Lifting through the sides in a circle.
- Do action number 2.
- Close your fingers into a lock. Hands are at chest level, elbows pointing to the sides. Perform rolls, simulating a wave. Movements should alternate in one direction and another. With periarthritis it is difficult to perform. Continue until you feel pain.
- Repeat the second exercise.
- Spread your legs as wide as possible. Hands are on your knees. Bend forward alternately with one and the other shoulder, each time returning to the starting position. The back ones are very difficult to perform for people with the disease.
- Repeat the second exercise.
- Repeat the fourth exercise, but this time it should be performed as actively as possible. The shoulder joints should be well used.
- Sitting on a chair, legs wide apart. Leaning forward, you need to move forward with one and the other shoulder. Do the work exclusively with your shoulders.
- Repeat the second exercise.
- Freely swing your arms for maximum relaxation.
A description of exercise therapy for glenohumeral periarthritis by Dr. Popov and a video about it can be found on our website and a detailed look at the technique of performing each exercise.
Indications and contraindications
The exercises are aimed at relieving pain, restoring joint function, and returning the spine to its normal position . Therefore, indications for them are any diseases of the musculoskeletal system, the presence of pain in the spine and other characteristic problems. In addition, exercises can also be done for prevention.
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Exercises help strengthen and restore the functionality of the spinal muscles and help restore mobility to the spine. But for this it is important to do them correctly.
Additional events
Often it is exercise therapy that forms the basis of spine treatment. However, you should not hope for an absolute therapeutic effect of gymnastics. Therapy can be supplemented by:
- Medicines.
- Physiotherapy.
- Massage.
- Therapeutic immobilization.
- Folk recipes.
Sometimes conservative methods alone are not enough, in which case the doctor resorts to surgical treatment. After the operation, it is also necessary to do gymnastics so that rehabilitation is achieved as soon as possible.
Alternative gymnastics as presented by Popov part 1.avi
How to treat arthrosis of the hip joint: useful video
Lesions in the hip joint occur with a frequency of up to 10% among all population groups. If we take only the age over 50 years, then the prevalence of pathology is significantly higher. Up to 70% of people suffer from coxarthrosis, and another third of this figure suffers from tendon damage. This disease is called trochanteritis.
X-rays can distinguish arthrosis from trochanteritis. In the second case, the joint space does not change.
Whatever the symptoms, exercise will help alleviate them, which will affect the patient’s activity in a positive way. However, exercise alone is often not enough. Doctors of various specialties use different treatment regimens for the disease. The most relevant ones are discussed below.
Treatment of arthrosis of the hip joint with physical education is a long process that requires strict adherence to certain instructions. You need to exercise regularly, ideally under the supervision of your doctor or an experienced instructor.
Particular care should be taken with osteoarthritis, which is accompanied by joint deformation and bone growths.
The basic principle of gymnastics is that movement is life. But it is important not to damage the diseased joints even more. Therefore, gymnastics should be gentle and meet certain specifics.
We suggest you read: Diagnosis and treatment of ankle tenosynovitis
Exercises for arthrosis of the hip joint should be performed taking into account the following recommendations:
- Exercises should be performed smoothly, slowly, statically. Sharp turns, which can injure an even more damaged joint, are not allowed.
- Excessive intensity with large range of motion and deep squats can worsen joint health.
- Rotational half-turns, which involve the thigh muscles in work, are also excluded.
- Even if there is minimal pain or discomfort, stop the activity and rest for a while.
- Muscle tension and discomfort can be relieved through a warm bath, during which you can also perform simple movements.
- To prevent discomfort, prepare your muscles and joints for the movement. To do this, a light massage is done in the pelvic area. Pleasant relaxation can also be achieved while swimming.
It is important not to forget that the load should not provoke pain. If they appear, consult your instructor or doctor. They may modify your routine or cancel the class for a while.
Physical exercises for arthrosis of the hip joint are represented by various complexes, which have both advantages and disadvantages. The most common and effective are the Bubnovsky, Evdokimenko, Popov, and Gitt complexes. These complexes give good results in the fight against arthrosis of the hip joint and complement the main therapy well.
Loads may vary depending on the severity and stage of arthrosis. This is important because exceeding the permitted difficulty can cause a deterioration in the condition.
Thus, gymnastics for grade 1 arthrosis of the hip joint may include the following exercises performed while lying on your stomach:
- Raise one leg above the floor 20 cm and bend it at the knee, stay in this position for up to half a minute, then slowly lower your legs. Repeat the same for the second leg. For each, do the exercise 2-3 times with short breaks. This exercise has a great effect on the gluteal muscles and hip joints, but the load is gentle and acceptable.
- Raise your leg bent at the knee until you feel tension, press the femur as much as possible to the floor, lock in this position for 3-5 seconds. Do the same for the second limb. It is recommended to do the exercise with the healthy leg first, then with the injured one. Avoid extreme discomfort. Do the exercise 7-10 times.
- At the same time, raise two legs above the floor surface and stay in this position for five seconds, then smoothly return to the starting position. To make it more difficult, you can further spread your legs to the sides.
- Raise your leg bent at the knee above the floor, hold for three seconds, then change legs.
- The exercise is done while sitting on a chair. Press your knees together, bring your toes together, spread your heels as wide as possible and connect them.
After finishing the exercises, lie quietly on your stomach.
First, do the exercises a minimum number of times and gradually increase it to 10. The main condition is the absence of painful sensations of severe fatigue in the joints when performing the complex.
Gymnastics for grade 2 arthrosis of the hip joint involves the following exercises, which are performed in a supine position:
- This exercise involves moving your arms with your legs straight. As you inhale, raise your arms in front of you, and as you exhale, lower them.
- Similar starting position. Bend and straighten your arms at the elbow joint.
- Now perform smooth rotational movements with your knees inward.
- Starting position - with your arms tightly pressed to your body, your legs straight, they need to be slowly moved apart, without lifting your heels from the floor.
- Keep your arms in a random position, and do the “bicycle” exercise with your legs for ten seconds.
At the end of the complex you need to repeat the first exercise. All movements except the fifth are repeated ten times.
In stages 1 and 2 of the disease, in the absence of discomfort and fatigue, you can perform exercises of both proposed complexes. If certain exercises are difficult to do or cause pain, stop doing them.
A more difficult question is what exercises to do for grade 3 arthrosis of the hip joints. You can use the Gitta technique, in which movements are minimized. Here are some exercises:
- Starting position - lying on your stomach, clasp your hands at the back of your head. Tighten your thigh muscles. Perform 5-6 movements, rolling from left to right and back.
- A similar starting position, but the front part of the body needs to be raised, resting on the elbows. Alternately stretch your legs straight and turn to the right and left. The turn should be no more than a centimeter.
- Starting position – sitting on a chair. Place your hands on your knees, spread to the sides. The feet should remain motionless, knees together and apart.
- Same starting position. Spread your knees to the sides, lift your heels and lower them.
- In the last exercise, in addition to a chair, you need to use a book, on which you need to stand with your healthy leg. The patient must simultaneously hang in the air. Rest your hands on the chair. Perform the exercises for 5-10 seconds.
Do as many exercises as you can so as not to overload your sore joints.
Gymnastics are not always allowed for arthrosis of the hip joint. It is an integral part of therapy in the early stages of the disease and during remission, but at the acute stage it can cause harm. There are also contraindications, including limb injuries, heart attack and stroke, and cancer. In any case, you should start exercising after consulting your doctor.
In general, a therapeutic gymnast for arthrosis of the hip joint helps improve the patient’s condition and helps restore motor activity. But remember that this is only one of the components of therapy, and it is important to adhere to all the specialist’s recommendations.
