A way to restore health is joint gymnastics

M. S. Norbekov (Mirkazarim Sanakulovich Norbekov) is the founder of the organization “Institute of Human Self-Healing”, a representative of alternative (non-traditional) medicine, the author of several books on healing the spine and the whole body. Norbekov considers the basis for the treatment of many diseases not only to be regular physical activity according to the method he developed, but also to stabilize the psycho-emotional state of a person, without which it is impossible to fully restore the basic functions of the human body. Exercises according to Norbekov include a whole set of exercises, which, according to the author, not only relieve chronic pain in the back and joints, but also help cure hypertension, get rid of constant fatigue syndrome and understand how you can improve and develop at home.

Charging according to Norbekov

What is the Norbekov system?

Norbekov considers the main goal of classes according to his methodology to be the disclosure of personal potential to combat existing shortcomings and constantly improve one’s body and mind. The center, which was organized by a “Doctor of Philosophy and Psychology” (as Norbekov calls himself), has developed several methods that differ not only by age, but also by gender. Such a division, according to the author, is necessary, since the female and male bodies have serious anatomical and physiological differences, and any exercises must be selected individually, taking these differences into account.

Exercises according to Norbekov are selected individually

Norbekov in his publications says that it is impossible to achieve physical perfection and healing the body without cleansing the mind, and only a morally healthy person can heal his body through regular training, therefore the main objectives of training according to Norbekov are:

• increasing self-esteem and stimulating self-improvement;
• realization of creative abilities;
• increasing social and labor activity;
• creating the most positive attitude towards yourself, your body and your own capabilities.

Norbekov system

Methods of physical correction of spinal diseases are combined with psychotherapy and autogenic effects aimed at eliminating the stress factor and increasing resistance to the influence of external situations.

Important! To achieve a therapeutic result from exercise, it is necessary to fulfill all the conditions of the program, the main one of which is to perform the exercises exclusively in a positive mood.

All exercises must be performed in a positive mood

Author biography

Mirzakarim Sanakulovich Norbekov is one of the famous Uzbek and Russian alternative healers. His homeland is a mountain village near Samarkand. Born in 1957, he grew up in a large family.

He studied fine arts and began working on wall painting. He was drafted into the army into the construction troops. Here he was seriously injured. He achieved his cure with the help of his own willpower and constant exercise. He became a convinced activist and developer of physical exercises to combat various diseases.

Since the 90s, together with other devotees (L. Fotina, Yu. Khvan), he has created a number of organizations teaching people self-healing. Actively promotes a healthy lifestyle among the population and personal development.

In 1998, he opened the Institute of Human Self-Healing in Moscow and became its director. Classes using his method are held here. The first writing experience began with the publication of a book in 2001, then several more printed publications were published. Since 2010, he has been the President of his own.

M. Norbekov takes part in programs on various television channels and is published in magazines.

The Institute has representative offices in 28 countries and 14 branches in the USA. The methods proposed by M. Norbekov are very popular.

Experts draw attention to the “pseudoscience” of the author’s views. This is due to Norbekov's unclear role in attracting thousands of people. There is information about the use of hypnotic influence and subjugating techniques.

There is no reliable information about the author’s academic degrees, education, or sports awards. Verification attempts do not confirm Norbekov’s participation in karate competitions.

Nevertheless, such an odious fame for the author adds to his popularity.

How to make training effective: training rules

In order for exercises for the spine to be not only effective, but also safe, you must adhere to certain rules. Norbekov recommends doing exercises for the back and the whole body every day, devoting at least 20-30 minutes a day to training, but an important condition for the formation of positive dynamics is the absence of a stress factor during exercise and a good mood. You need to start training only in a good mood.

If you want to find out in more detail what exercises cannot be done with scoliosis, and also consider prohibited loads, you can read an article about this on our portal.

Famous gymnastics for the spine from Mirzakarim Norbekov

In case of emotional stress or severe fatigue, you need to tune in to exercise using relaxing techniques: aromatherapy, audiotherapy, salt bath. You can simply rest a little in a lying position, but you should not do this for longer than 10-15 minutes, since a strong blood flow to the muscles can lead to excessive synthesis of lactic acid, which can be clinically manifested by increased pain in the back, a painful burning sensation (feeling that the spine is “on fire”), muscle weakness.

Audiotherapy will help you tune in to your classes

Other tips that will help improve the functional state of the spine and restore normal mobility of the vertebrae, as well as stop dystrophic and degenerative changes in the intervertebral discs, are listed below.

1. Before class, the doctor recommends watching a funny movie or TV show. This will help you take your mind off everyday and professional problems and create the right mood.
2. If you don’t have time to watch TV, you can make faces and fool around in front of the mirror. At the same time, it is recommended to carry out a passive massage of the earlobes: you can pull them, pull them, twist them and do any actions that can cause a smile.
3. You should always start your workout with a short warm-up - this will help avoid excess lactic acid entering the muscle tissue.

You can make faces in front of the mirror

Important! Despite the fact that Norbekov himself claims that his gymnastics is suitable for any person and has no contraindications, it is recommended to consult a specialist before starting classes.

Consult your doctor first

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.

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Set of exercises

All exercises should be performed at a calm pace. The muscles should be relaxed, there should be no jerking or sudden movements. During exercise, it is important to feel every muscle and joint and understand for what purpose certain exercises are used, and what benefit the body will receive from it. You need to perform each exercise 7-12 times.

It is important that all exercises are performed at a calm pace

Warm-up

This is an important part of the training program, as a good warm-up allows you to warm up the muscles and reduce the risk of injury to the ligamentous apparatus.

Table. Warm-up exercises.

Warm-up is very important

Note! M. S. Norbekov does not recommend using music for training, as it distracts from training and does not allow you to fully concentrate on your own feelings. If a person cannot study in silence at all, listening to birdsong and other sounds of nature is allowed.

For the neck

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The following set of exercises is useful for cervical osteochondrosis and other spinal pathologies localized in the cervical vertebrae. You can perform it after waking up or during a break at work to relieve pain and spasm of the neck muscles.

1. Tilt your head to the side, trying to touch your shoulder with your earlobe. Repeat on the other side.

   
   Head tilts to the sides, forward and backward

2. Repeat the steps described in the previous exercise, but when your ear touches your shoulder, gently press down on your head with your opposite hand (an exercise for stretching the neck muscles).
3. Bend your head forward, trying to reach your chest with your chin (your head is pulled forward behind your chin).
4. Tilt your head back so that your chin “looks” up.
5. Perform rotational movements with your neck and chin in a circle or semicircle.
6. Tilt your head down (chin touching chest). Gently turn your head first to the left, then to the right.
7. Throw your head back. In this position, you need to pull your chin up, relaxing and straining your neck muscles.

Norbekov’s joint gymnastics in pictures

Important! Any exercises for the neck should be performed slowly, at a calm pace. Sudden movements and jerks can lead to dislocations and injuries to ligaments, especially if a person leads a sedentary lifestyle or works in an office position (for such people, the muscles are most often in a spasmodic state).

For thoracic vertebrae

Such gymnastics is especially useful for children and adolescents, as it allows you to correct the initial stage of scoliosis and prevents curvature of the spine and stooping in childhood.

The following exercises will help prevent slouching

1. Stretch your arms in front of you and join them (“lock”). In this position, gently press your hands on each other (you should feel the tension in your back and pectoral muscles).
2. Place your hands behind your back, connect them and in this position squeeze your shoulder blades together as much as possible.
3. Raise one shoulder up, while lowering the other one down. Switch sides.
4. Perform body turns, but in such a way that only the chest and shoulder regions are involved (the pelvis and legs remain motionless).
5. Tilt your body to the side, trying to reach the floor, while at the same time placing your hand behind your head on the opposite side.

Exercises for the thoracic vertebrae

For lumbar vertebrae

The exercises below are useful not only for improving the health of the spine, but also for preventing pathologies of the pelvic organs, which are attached to large vertebral joints. Such gymnastics is useful for pyelonephritis, cystitis, weakening of the pelvic muscles, as well as chronic constipation associated with circulatory failure in this part of the body.

1. Perform body turns in different directions (the angle of movement should be 180°).

   
   We turn the body in one direction and the other

2. Bend your lower back forward, trying to stretch your tailbone up as much as possible, while keeping your body in a stationary position.
3. Lean forward and completely relax. Round the spine so that it resembles an arch. Stay in this position for at least 1 minute.
4. While standing, perform wave-like movements with your torso, moving from the chin to the knee joints.
5. Sitting on the floor in a Turkish position, swing your body in different directions (imitate the movements of a pendulum).

Exercises for the lumbar region

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Regular performance of these exercises will increase the flexibility of the spine, the elasticity of the muscles that support the spinal joints, improve mood and normalize the functioning of internal organs. Chronic back pain, according to the author, completely disappears after a month of such exercises.

If you want to learn in more detail what exercises you need to do to strengthen the muscles of the lumbar spine, you can read an article about this on our portal.

Focusing on sensations

Norbekov forbids practicing in a sad mood and is an ardent opponent of laziness. Great importance is attached to understanding the importance of exercise, listening to your feelings, connecting attention to the feeling of coldness, warming, numbness in different parts of the body.

Along with physical improvement, personal growth occurs. The author claims that after a course of gymnastics, a person’s spiritual mood changes, self-confidence appears, and many managed to achieve professional success.

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Who is contraindicated for charging according to Norbekov?

Despite the fact that the author himself assures that his gymnastics and health program has no contraindications, representatives of traditional medicine warn that for some diseases such exercises can harm health. Experts call the following pathologies contraindications for exercise:

• infectious, inflammatory and dystrophic diseases in the acute stage;
• acute pain syndrome in the back;
• severe heart disease (previous heart attack, coronary artery disease, tachycardia, bradycardia, etc.);

  
  Cardiac ischemia

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• history of surgical treatment (if six months have not passed since the operation);
• spinal injuries;
• intellectual impairment (deviations in mental development).

It is better for persons with chronic diseases of the heart, spine or other recurrent pathologies to exercise under the supervision of medical workers in specially equipped physical therapy rooms.

Important! If during exercise a burning, dull or sharp pain appears in the back or other parts of the body, the exercises should be stopped. You should also refuse to continue exercising if symptoms appear that may indicate a disturbance in the functioning of the heart (dizziness, darkening of the eyes, ringing in the ears, shortness of breath, increased heart rate).

If severe pain occurs, the exercise should be stopped.

Contraindications

Despite the ease and accessibility for every person, exercises for the spine according to Norbekov are not recommended in the following cases:

• during pregnancy;
• recently suffered a heart attack or stroke;
• pathological processes in the musculoskeletal system requiring other treatment methods;
• exacerbations of chronic diseases;
• severe pain that occurred before or during training;
• unstable mental state;
• recent surgery;
• oncological diseases;
• heart disease;
• high blood pressure.

The imperfection of the musculoskeletal system in childhood necessitates the careful use of the Norbekov method.

Any negative sensations in the spine may indicate diseases of the internal organs that require urgent medical intervention. An urgent visit to a doctor is necessary to carry out diagnostic measures and prescribe appropriate therapy.

Is it possible to exercise during pregnancy?

Pregnant women benefit from physical activity (in the case of a normal pregnancy) and there are no individual contraindications, but they should exercise under the supervision of an instructor who can provide assistance in case of a sudden deterioration in well-being.

Pregnant women benefit from physical activity

Charging according to Norbekov is a comprehensive technique for healing the back and the whole body, the popularity of which among patients and practitioners of alternative medicine is constantly growing. Evidence-based medicine does not recognize the declared uniqueness of the program, since there is no scientific evidence of its effectiveness. However, the exercises that are included in the Norbekov training complex can improve the functioning of the spine and reduce the intensity of chronic back pain, as they are aimed at stretching the spinal column and increasing the elasticity of the muscles that support it.

Video - Charging according to Norbekov

Book “The Experience of a Fool or the Key to Insight”

It is better to read the book and form your own opinion. With a harsh title, the author criticizes himself and sick people for missed opportunities in restoring health. Has a negative attitude towards laziness and lack of desire to help oneself restore vision.

There are approximately equal numbers of supporters and opponents of the technique. This is greatly facilitated by M. Norbekov’s lack of a medical diploma.

The book offers the interested reader an introduction to the healing method. Instructions on physical exercises are provided, their expediency and practical significance are explained.

Some advice is intended to support a person’s self-affirmation and eliminate indecision and lack of will. Of course, the book is interesting for many readers, even for preventive purposes, and the author deserves gratitude for his work.

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Pros and cons of the technique

To talk about the effectiveness of the technique, it is not enough to read the author’s books. Even Norbekov’s admirers would like to know about the results of clinical trials. This requires time and a basic medical facility.

We can talk about effectiveness scientifically when there is a statistically confirmed improvement in vision in a group of people who used the Norbekov system, and the absence of such results in another similar group in which the recommendations were not used. Such information is not provided anywhere.

In addition, many people doubt the multimillion-dollar business structure built by Norbekov on the propaganda of his system. Doctors claim that people’s gullibility is being exploited and call the actions of the author of the system quackery.