The technique of Dr. Bubnovsky: rehabilitation of the spine and joints

Methods of Dr. Bubnovsky rehabilitation of the spine and joints

Bubnovsky is a doctor-psychotherapist by education.

After he got into a car accident at a young age, underwent surgery, walked with crutches, decided to help his own body.

Improvement in the system of Dr. Bubnovsky found wide application in patients with disorders of the musculoskeletal system, joints and spine.

What is the essence of the system

Wellness complex for the body is called "Sport for yourself." The emphasis is put on training and developing precisely those muscles that were affected in the pathological process.

Special exercises are not invented by the doctor in person. Based on exercises from yoga and pilates, adapted to the diseases of the musculoskeletal system: the region of the joints and parts of the spine.

But simulators for increasing the intensity of the load are developed by him personally.

Bubnovsky's method is the extreme loads of the whole organism.

It has been experimentally established that hypokinesia and hypodynamia are the button, when pressed, which can lead to problems with the spine and joints.

To reduce pain in the joints and spine, a person intuitively stops loading the area involved in the pathological process.

As a consequence, the muscles stop working. There is a loss of muscle function. The muscular apparatus becomes flaccid and flabby, unable to withstand the expected loads.

Movements in the affected area gradually cease.

Initially, all physical exercises cause severe pain. Gradually, with increasing load, there is a restoration of tissues and working capacity of muscles.

A so-called muscular corset is created around the affected area. Thus, the affected joint or spine section becomes protected from damage and heavy load.

The pain gradually comes to naught.

Recovery program

Everyone who addresses the problem in the clinic, a comprehensive examination of the whole body and myofascial diagnosis. The exact place of pain is revealed.

Based on this, exercises are developed for each person.

They are aimed at eliminating the specific pathology of the joints and / or spine, the treatment of concomitant diseases.

Provide general instructions for maintaining a correct lifestyle, a list of exercises that will help restore joints and a set of related activities (for example, the development of a temperature regime for water douches).

When doing the exercises, you should follow a number of rules:

• compliance with proper breathing during the performance of the complex;
• strictly observe the technique of performing exercises;
• regularly (without missing), repeat the whole complex;
• must be connected concomitant therapy: balneological procedures, massage and manual therapy.

Recovery program

Doctor Bubnovsky himself is an ardent opponent of drug treatment of the spine and joints. Having received a classical medical education, he turned away from traditional medicine. He created his own unique technique - kinesiotherapy (motion treatment). The technique allows you to treat:

• osteochondrosis;
• scoliosis;
• intervertebral hernia;
• arthrosis;
• radiculitis;
• gout;
• prostatitis;
• coksoarthrosis;
• chronic bronchitis;
• asthma;
• colds;
• headache;
• recovery from injuries sustained.

The main rule of the doctor is to try to love the pain, to fight with it, to approach all the methods of treatment in a comprehensive way:

• do physical exercises with the use of simulators;
• hardening, you can swim in the dew or go in for walrus;
• everyday contrast shower (to improve blood circulation);
• in the bedroom there should be a window leaf open year-round;
• morning exercise every day;
• sauna as a method of treatment;
• cryotherapy;
• intensified drinking regime (up to 3 liters per day);
• as much as possible walk barefoot;
• categorical rejection of smoking;
• adherence to the rules of healthy eating.

The methods of Dr. Bubnovsky pay great attention to the psychological problems of the disease.

After all, a huge number of people just do not want to change something in their behavior for the sake of recovery.

It is necessary to have sufficient willpower, desire, diligence, so that through pain and everyday exercise come to recovery.

Training apparatus

Multifunctional simulator (MTB) is the author's development of Dr. Bubnovsky. When working on it, the back muscle tonus rises and / or restores. It helps to increase the activity of the joint apparatus. Exercises help to relieve pain and eliminate spasm of skeletal muscles.

As well as physical exercises, the complex for the simulator is developed individually. Exercises that the patient performs on simulators in specialized centers, have a beneficial effect on the rapid acquisition of the muscle framework. The mobility of the joint apparatus is restored.

Work on the simulator Bubnovsky allows you to cure such diseases as:

• osteochondrosis;
• a hernia of the intervertebral disc;
• arthrosis, arthritis;
• scoliosis;
• surgical interventions (a special program for rehabilitation has been developed).

Recommendations for ready-to-fight

If the decision is made to fight the pain for the mobility of the joints and / or spine using the Bubnovsky method, you must start by placing a crossbar or a horizontal bar at home. Vis on the crossbar relieves compression.

To start the work of the muscles (relaxation and contraction), it is necessary to raise and lower the knees bent at the knees in the position of the vis on the horizontal bar.

Raising the straight legs will greatly increase the effect of therapy.

If the press is weak and does not allow carrying out this exercise on the horizontal bar, it is necessary to perform it lying down, leaning on the hands.

During the course of medical exercises for the removal of the pain syndrome, you absolutely can not take painkillers and apply warming ointments. Microcirculation of oxygen in the area of ​​damage is restored exclusively by shock extreme therapy.

A source: http://ReceptDolgolet.ru/ozdorovlenie/metodika-doktora-bubnovskogo.html

Improvement of joints and spine according to Bubnovsky, gymnastics for beginners

Many people suffer from diseases of the spine and joints, which prevents them from leading a habitual way of life.

Doctor Bubnovsky - doctor kinesitherapist, based on the world's techniques developed his own set of exercises, which positively affects the whole organism as a whole and permanently eliminates the pain and trouble associated with these diseases.

Gymnastics Bubnovsky is considered the most effective to date and saved thousands of people from surgery.

The doctor believes that the human body, using all its internal reserves is able to cure the ailments of the musculoskeletal system.

A man mustlearn to hear your bodyand develop it, then the problems with the spine and joints will disappear.

This method differs from the others in that it does not use medicinal treatment, and recovery is due to movement.

Thanks to his knowledge and research in orthopedics and neurology, the doctor developed multifunctional therapeutic simulators Bubnovsky (MTB), the treatment on which is completely safe for children and the elderly, as well as correctly performed exercises on the simulators are able to: reduce pain, relieve inflammation and restore muscle tone.

Despite the above listed developments, Dr. Bubnovsky is the author of myofascial diagnosis, which allows you to identify a variety of hidden diseases, the focus of pain, problem areas of the patient and excludes errors in the formulation diagnosis.

Bubnovsky's Gymnastics allowsincrease the elasticity of ligaments and muscles, improves the mobility of the joints, activates the deep muscles that connect with the spine.

With the systematic implementation of all instructions, in the near future it is possible to relieve the spine and joints, to activate blood circulation in the destroyed places, and also to improve the reduction of muscle tissue and restore the process metabolism.

Along with this, acute pain will be reduced, intervertebral discs and articular cartilages will be restored.

Bubnovsky's method is applied in the following cases:

• Intervertebral hernia;
• Spondylosis of the spine;
• Dislocations of the shoulder joints;
• Inflammatory processes of the shoulder tendons;
• Hip joint infarction;
• Osteoarthritis of the knee;
• Articular syndrome;
• Inflammation of the prostate;
• Inflammation of the ovaries;
• Sexual disorders;
• Any kind of hemorrhoids;
• Overweight;
• Chronic intestinal disorder;
• Omission of internal organs;
• Asthenic syndrome, headaches;
• Psychological disorders;

Physiotherapy, in turn, is suitable for rehabilitation:

• Stroke, heart attack;
• Bypass surgery of the heart vessels;
• Compression fractures of the spine;
• Replacement of knee or hip joint;
• Operations on the ridge or internal organs.

The Bubnovsky method alsoideal for prevention:

• Infarcts, strokes;
• Varicose veins;
• Diseases of the respiratory and urogenital system, internal organs;
• Various gynecological diseases;
• Scoliosis;
• Climax;
• In prenatal and postnatal period.

Gymnastics for Bubnovsky: exercises for all occasions

First you need tocarry out myofascial diagnosis, which will identify the problem areas and put the correct diagnosis.

After this, it is necessary to consult a doctor, despite the safety of MTB and gymnastics exercise, you can not deal with cancer, bleeding and with increased temperature.

The patient should seriously tune into the classes, you can not violate the regime, since the effectiveness of treatment will decrease to zero.

Exercise without getting out of bed: treatment - charging

These simple exercises will help wake up the whole body, do not get out of bed and run to do exercises. Bubnovsky advises not to hurry, but calmly, lying in bed, do gymnastics at home.

You can learn this technique on the Internet or purchase a CD with the video "Doctor Bubnovsky exercises".

Therapeutic gymnastics will cope: with flat feet, gout, spurs, varicose veins, arthritis of the ankle joint, leg swelling and migraine headaches.

1. Lying on the back, hands along the body, legs shoulder-width apart. You need to pull your thumbs up from yourself and to yourself in turns.
2. To stay in the same position, you need to reduce and dilute the feet so that when mixing, touch the thumbs of the bed.
3. Rotate feet in a clockwise and counterclockwise direction.
4. Try hard to squeeze your toes, and then unclamp and greatly spread out.
5. For the knee joint. Preventive maintenance after traumas and for treatment of an osteoarthritis of a knee joint. Legs are straight, arms along the trunk. It is necessary to unbend and bend your legs, trying to touch the heel of the buttock.
6. For the hip joints. During aseptic necrosis of the head of the hip joint and pain in the lower part of the spine. The legs are slightly bent at the knees. It is necessary to maximally stretch a straight leg with a heel forward, until the pelvis starts moving.
7. Legs on the width of the shoulders are bent at the knees, hands are spread apart, palms down. Knees need to turn left then to the right, try to touch the bed with the hip.
8. For people suffering from constipation, hemorrhoids, omission of internal organs. The legs are bent at the knees, the feet and knees are pressed together, hands are free. On inhalation, raise the pelvis as high as possible and squeeze the buttocks as much as possible. On exhalation, lower and relax.
9. With severe pain in the back. The position is lying, legs are straight, hands are on each side of the body. Gradually bend one leg, hug her arms and try to squeeze at the chest. The back in this position can be raised, but the other leg should lie on the bed. The ideal exercise is when the knee reaches the chin.
10. For the press. The legs are bent at the knees, the soles are densely resting on the bed, the palm of the left or right hand lies on the stomach. On inhalation, we inflate the stomach, pulling in with an exhalation.

Perform each exercisepreferably 15-20 times.

There is a slight discomfort during treatment, such as a crunch in the knees or muscle cramps, pain in the spine or joints.

Do not worry, this is normal, discomfort will soon pass and perform exercises will only be a joy.

Basic exercises for the spine: analgesic and relaxing for the muscles of the back

1. Relaxation of the back. Stand on all fours and relax.
2. Sagging of the back. Standing on all fours gently arch your back on inspiration and flex your back on exhalation. The number of executions is 20 times.
3. Stretching step. Standing on all fours, sit on the left leg, the right leg is stretched back, and the left arm is extended forward. Legs and hands alternate, without sudden movements. A sufficient number of executions - 20 times.
4. Pumping. The starting position, too. You need to try to maximally stretch your torso forward. The back should not sag.
5. Stretching. The initial position is also only the arms bend in the elbows. On inhaling, it is necessary to lower the body as close to the floor as possible, to straighten the arms and the pelvis on the heels. This exercise stretches the muscles of the waist, perform 5 times.
6. Stretching muscles of the abdominal cavity. Lying on the back, legs bent, hands behind the head. The chin is pressed to the chest. On exhalation the body is bent so that to touch the elbows of the knees. Perform this exercise until you feel a burning sensation in the abdominal muscles.
7. Lifting of the pelvis. Lie down with legs bent at the knees, hands along the trunk. On exhalation the buttocks are raised, on inhalation to return to the starting position. The number of executions is 25 times.
8. Swallow. Lying on the stomach, hands stretched forward. On inhaling, you need to raise your arms and legs, on exhalation - to return to the initial position.
9. To perform this exercise, you need a rubber bandage. It is necessary to stand on the bandage with your feet, take the ends in hands and raise your arms above your head. Perform 15 times.
10. Exercise for the feet. It is necessary to stand on the hill half of the foot, the heel must hang, hold hands. Then perform springy movements on the socks up and down. Perform 100 times.

After training, you musttake a cold showerand rubbed with a towel.

To get the best result from the exercises, you need to eat right, fully rest and adhere to the daily routine. Having completed the full course of treatment according to Bubnovsky, the patient will forever forget about problems with the spine and joints.

A source: http://artrit.guru/metody-lecheniya/lechebnye-uprazhneniya-i-trenazhery/metodiki-bubnovskogo/ozdorovlenie-pozvonochnika-i-sustavov-gimnastikoy-doktora-bubnovskogo.html

Improvement and treatment of the spine according to the method of Bubnovsky

Treatment of the spine according to Bubnovsky's method involves playing sports. This method was called "sport for yourself."

It includes exercises for the spine, aimed at stress and movement of muscles directly involved in the pathological process that develops in diseases of the spine.

Dr. Bubnovsky controls the performance of the exercise, based on his technique

Bubnovsky's method confirmed the therapeutic effect of extreme loads. In order to make such exercises as effective as possible, it is necessary to observe such rules:

• strictly adhere to the technique of doing exercises;
• follow the correctness of breathing;
• repeat exercises strictly according to recommendations;
• undergo additional procedures (manual therapy, massage, balneological procedures).

It is believed that for the most part the occurrence of pain in the spine occurs due to the blockade of deep muscles. For the relief of pain, the tension of certain muscles is applied through physical exercises and the use of simulators.

People suffering from pain in the spine should have a bar or bar in their home.

It is recommended not only to hang, but also exercise exercises aimed at weakening and contraction of muscles. This is achieved by lifting the knees bent at the knees.

At the same time, it is necessary to make the sound "ha-a" on exhalation.

Exercise techniques are suitable for patients of all ages and assume a different level of exercise, depending on the condition of each patient's body

With the first three to four movements, aching pain may occur in patients, but they completely disappear in the future. To increase the healing effect, the straight legs can also be lifted. However, to carry out such exercises, you must have well trained muscles of the press.

In the presence of pain, a cold shower is very effective, which improves circulation in the capillaries, relieves swelling of the tissues and is characterized by a strong analgesic effect.

Doctor Bubnovsky's method of healing the spine and joints is an excellent option for people suffering from chronic pain in the spine. Patients with acute pain should perform such exercises only under the supervision of a specialist.

Sergei Bubnovsky explains the features of the exercise to the patient

In addition, we recommend:

• Secrets of therapeutic massage in scoliosis of the spine
• What exercises of yoga are useful for the spine and joints?

The method is called "kinesitherapy which includes in addition to treatment a number of diagnostic measures aimed at determining the condition of the spine, musculoskeletal system, joints. This is myofascial diagnosis, which allows you to determine the exact location of the pathological process.

As a result of the diagnosis, an individual course of treatment is prepared for the patient, depending on the features of the development of the disease and the presence of concomitant pathologies.

The program includes a set of exercises developed by Sergei Bubnovsky, in which you can achieve a full restoration of all functions of the joints and spine, as well as improve the performance of all systems and organs located in the human organism.

Work with small patients

A set of exercises aimed at improving the spine

Consider the basic exercises, which includes Dr. Bubnovsky's method of healing the spine and joints:

• Relaxation of the back. It is carried out in a standing position on all fours. The patient should relax his back as much as possible.
• Back deflection. It is also carried out on all fours, but in this case, the patient should slowly arch his back, making an exhalation, and then sagging, taking a breath. Repeat the exercise 20 times.
• Prorolling. Accept the position of "emphasis on the palms and knees." Maximally pull the body forward, while maintaining an emphasis on the knees and palms. Perform the exercise so that the deflection in the waist is absent.

Exercise "lifting the pelvis" in action

• Stretching step. Stand on all fours. Sit on your left foot, pulling your right back, while pulling your left hand forward. When moving, it is necessary to carry out alternate changes of hands and feet. Except any sharp movements, repeat the exercise 20 times.
• Stretching of the back. Take emphasis on your knees and palms. Bend your arms in the elbows, then, on exhalation, lower the body to the floor and inhale. After this, try to straighten your hands while exhaling, while lowering the pelvis on the heels, which will lead to the stretching of the lumbar muscles. Execute the exercise follows about 6 approaches.
• Lifting of the pelvis. Exercise is performed lying on the back, when the arms are stretched along the body. On exhalation, it is necessary to raise the pelvis from the floor as high as possible, inhalation should be lowered. You must perform the exercise up to 30 times.

Group gymnastic exercises by the method of Bubnovsky

• Stretching of the abdomen. Exercise is performed lying on the back, when the legs are bent at the knees, and the arms are over his head. Press your chin to the chest and bend the trunk at the exit, trying to tear off the scapula from the floor and touch with the elbows of the knees.

Supporting techniques

Treatment of the back using the Bubnovsky method involves a number of auxiliary techniques, including:

• Massage.
• Joint gymnastics, allowing to restore coordination of movements, improving the flexibility and mobility of the spine.
• Cryoprocedures, which contribute to the improvement of thermoregulation, thus providing an analgesic effect without the use of drugs.

Massage procedures after workout

Conclusion

Treatment of the spine according to the methods of Dr. Bubnovsky is one of the most effective methods to date.

Such procedures provide a comprehensive recovery of the body, because the spine is the backbone of the human skeleton, and therefore its health should be given considerable attention.

A source: http://MoyPozvonok.ru/profilaktika/ozdorovlenie-i-lechenie-pozvonochnika-po-metodu-bu/

20 basic exercises of Bubnovsky's technique for the treatment of the spine

The technique of Dr. SM Bubnovsky. covers rehabilitation and functional recovery of patients not only with acute and chronic diseases of the musculoskeletal system, but also the main systems of the body: the heart and blood vessels, the stomach and intestines, urogenital and nervous.

In his methodologySergei Bubnovsky uses a new direction in medicine - kinesitherapy,the purpose of which is to cure the joints and spine without surgery, due to the active participation of the patient himself in this treatment with the use of their own internal reserves of the body and understanding the correct sense of their body.

The main attention in the technique is given to the muscles,Since muscle tissue is the only tissue that can regenerate (regenerate) in humans any age, restore to the norm the functions that depend on it, activate and implement blood flow.

To use the muscles rationally, they need to be shortened and relaxed.This can be done on special simulators for kinesitherapy.

With their help increase the elasticity of the ligaments, improve the mobility of the joints and activate the deep muscles adjacent to the spine and large joints.

But not everyone can attend the gym.

What do those who have a heartache worry about high blood pressure? Together with this, pain is felt in all parts of the spine, shoulders, hip, knee and ankle joints.

A person starts walking with a wand, but very much wants to restore mobility in the locomotor apparatus at home. According to Dr. Bubnovsky's system, they can perform only 20 basic exercises at home.

The essence of Bubnovsky's methodology

for convenience of understanding, the doctor conditionally shares the "muscular body" of a person on 3 "floors"

The recovery system is aimed at treating chronic neurological and orthopedic, inflammatory diseases of the spine, large and small joints without drugs and wearing corsets, surgical interventions.

Bubnovsky's method covers the development of muscles and ligaments according to the "floors" of the body:

• the first - feet, legs and pelvis;
• the second - the abdomen, chest and back;
• the third - shoulders, neck and head.

To force the blood to move upward (from the legs to the head) along the muscles is also active, as it is directed downward, it is necessary to include the muscles of the ground floor, i. lower limbs.

In this case, the joints of the feet are included in the work. Then, the work of the pectoral muscles, abdomen, and back is activated to relieve the pain in the spine.

Only after this comes the turn of the cervical spine, arms and shoulder joint.

It is necessary to select for the home complex those exercises that will be ideally suited for the development of the spine or large joints, the elimination of pain syndromes without the use of painkillers medicines.

Important exercises for blood circulation

Squats are one of the main exercises that help the heart

No. 1

I.P. We put the feet slightly wider than the shoulders, we direct the socks to the sides, keep our backs straight, upper limbs - forward.

For weak people, you need a simple smooth stick-shaft from the shovel.It is placed between the soles of the feet in front and hands clinging to it at the top.

Breathe in. Squat at an angle of 90 ° and exhale effortlessly: "haha! Straighten your legs. Repeat - 10 times. Within a month it is desirable to achieve 3-4 approaches, for half a year - 10 approaches.

At beginners the pulse should not exceed 120, for the trained - 160 beats / min.When muscle pains in the weakened legs appear:

• take a cold bath or shower;
• rub the muscles with a cool wet towel.

Contraindicated to perform squatting with coxarthrosis of the knee and / or ankle.

No. 2

to calm the heartbeat after doing the exercise - lie down

I.P. Lying on your back, legs bend and put your shins on the sofa (or bench), touching his buttocks. We put our hands under our heads or put our hands on our ears. We take a breath.

Slowly on exhalation, lift the upper section of the back and stretch elbows to the knees. It is enough to tear off the scapula from the floor and pull in the muscles of the peritoneum. Repeat 10 times. Gradually we reach the quantity: 10 × 10, then 20 × 10.

In order not to make a mistake - "nodding your head" (works only of the cervical spine)When performing, you need to press your chin to your chest and do not let it go during the whole exercise.

To calm the heartbeat you can lie down peacefully or walk on all fours of the room with a long step.

Wellness exercises for the spine

Gymnastics can be used both for the prevention of diseases of the spine, and in the presence of diseases

They are aimed at developing deep spine muscles, relieving intervertebral discs and joints, removal of compression (spasm) of muscles with vessels and nerves passing in them to prevent lumbago or hernia disk.

Complex of acute pain in the back area

No. 1

I.P. We get on all fours, rest on the palms and knees. Slowly move in this position until the pain subsides, to about 20 minutes. Preliminarily, wrap your knees with a soft scarf.

With each movement, we breathe out "xx-ah!"Steps should be made stretched: the knee-arm, the left leg-the right arm and vice versa.

Sit down on the left leg and simultaneously pull back - right. We pull the left leg forward as far as possible and drop below.

We exhale at the end points.

Intime of movement, it may be necessary to overcome pain,while the width of each step should be greater, but without sudden movements. We repeat 20 times. We implement 1-2 approaches.

No. 2

I.P. the same. On exhalation we bend our back gently upwards, on inspiration - downwards. We repeat 20 times x 1-2 approaches.

No. 3

No. 4

On inhalation we perform bending of hands in elbows, on exhalation we fall on the rug.

On inhalation we rise, on exhalation we straighten our arms in the elbows and slowly sit on the heels, stretching the muscles of the back in the zone of the waist.

Repeat 5-6 times, perform 1-2 approaches. In the future, gradually increase the number of approaches to 10 times.

№ 5

Do exercises until the burning sensation in the muscles appears

I.P. We lay on our backs, our legs are bent at the knees, we put our hands behind our heads.

We inhale, exhale the body, exhale the scapula from the floor as far as possible, try to reach out to the knees with the elbows, or rather, the knees should be pulled to the elbows.

When performing the first 3-4 movements, there may be a sensation of pain.To be frightened is not necessary, harm will not be.

Repeat the exercise can be repeated until the muscles of the press feel burning.

As soon as the movements acquire a certain amplitude, when the head is lowered onto the rug, you can stretch your legs.

If you exercise for 5-10 minutes every 4 hours, the speed of its performance will increase, and on all fours you can walk without pain.

Strengthen the effect of gymnastics can be cryocompressive(a bag or a hot water bottle with ice wrapped in a towel) under the waist when performing the dynamic phase.

Incorrect inflammation in the lower back is associated with hypothermia.It appears as a reaction to stagnant phenomena in tissues and small vessels: capillaries and venules, accompanied by edema.

With external exposure to cold (cryocompressor), heat is generated inside the body, which activates blood circulation and relieves pain in the lower back.

No. 6

smooth movements, without jerks and swaying

I.P. - On the back, arms stretched along the trunk. We take a breath and on exhalation we try to tear off the pelvis from the floor, performing a high half-grip. On inhalation slowly lower to the floor. We pause for 1-2 seconds, breathe in and repeat the exercise 10-30 times.

№ 7

I.P. - on his knees, his legs are slightly apart.

The prepared roller or dense fabric is laid on the Achilles tendon and slowly on exhalation we sit down on the platen, we fix the pose for 1-2 minutes, on inhalation we rise.Over time, you can fall on the heels without a roller and fix the pose for 4-5 minutes.

No. 8

No. 9

I.P. We sit down on the rug and have our hands in front of the chest. We cut the muscles of the buttocks and "walk" on the buttocks back and forth for 15-20 minutes a day.

Exercises for acute pain (Bubnovsky method):

Exercise on the bar, bar (or door jamb) for men and women:get on the bench, take a breath, grab your hands behind the bar and exhale to pull your knees to your chest. When there are lumbago in the lower back, you should not be afraid. Gently lower your legs onto the bench, then onto the floor.Jump after hanging on the floor can not.

It is recommended to equip the houses with a Swedish wall, a horizontal bar and an inclined board, in the upper and lower part of which there must be foot supports. To the horizontal bar, you can attach 1-2 expanders (for example, smartelastic).

Exercises on the board

№ 1. We lay down on the board with our head up, we hold our hands to the crossbar of the wall, our feet rest against the mount. Breathe in and out on your breath, pulling your knees to your stomach and chest. With a gradual increase in amplitude, the lumbar muscles will stretch well.

№ 2. We lay down on the board head down, fixing the legs. We take a breath and on exhalation perform the body lifts, trying to reach the ankles with the hands.

After a set of exercises from acute pain in the back should be under a cool shower for 20-30 seconds or dip into the bath with a head for 5 seconds.

20 basic exercises Bubnovsky:

Exercises from pain in hernia in the lumbar spine

avoid twisting of the body, jumps, sudden pushing movements

No. 1Sit on the floor or on a chair and perform traction with expanders (or rubber) at least 20 times, do 1-2 approaches. Thrust can be performed by:

• to the chin and chest, bending arms, if the expanders are fixed at the top on the bar;
• if the expander is fixed at the bottom of the wall: to the knees and chest and straight arms up to their position above their heads.

No. 2"Jackknife". We sit down on the floor, stretch our legs and bend over and exhale and clasp the toes with both hands. We can feel a slight pain under the knees. Whereinstretches the muscles of the waist and hip, legs from behind.

return to lying position occurs on exhalation

No. 3"Plow". We lay down on the back and try to lower the straight legs behind the head, ideally for advanced athletes - to touch the socks with the floor.

Beginners can lift their legs and hold them with their hands until they reach a 90 ° angle,then gradually increase the amplitude until the desired result is obtained.

For one approach - 20 repetitions, we start with 1-2 approaches.

No. 4We lay on our backs, take inhaling breaths and group ourselves together in exhalation: raise our legs and torso, try to reduce elbows and knees. Repeat 20 times, do 1-2 approaches.

№ 5We lay on the right side, with the bottom hand we rest on the floor, on the exhalter group, pulling to the chest knees. We repeat 20 times on each side and do 1-2 approaches.

These exercises will make the body flexible, and the muscles - elastic with a hernia in the spine.

Exercises from pain in hernia in the cervical section

These exercises will restore blood flow to the arteries of the spine in the brain,because the muscles of the neck are held on the muscles of the back. Influence on the muscles of the back and on the vessels that feed the brain, you can pull-up.

First, sit on a chair and perform traction, as described in Exercise No. 1 above. Then do push-ups: classic and with an emphasis on the knee.

The body must be straight and touch the whole plane of the floor.Weakened people perform 5 push-ups - 10 approaches with a rest of 2-3 minutes.

Traction motions:

No. 1 - "sawing wood" with an emphasis on the knee. The expander is attached at the bottom of the wall. Knee leg and lower leg set on a high bench, hand rest against the wall.

With the other hand we make moves to ourselves and from ourselves. At the same time the muscles of the neck are worked, we also connect the back (forward-back) to the work.

Expander can replace dumbbells, lift it from the floor and lower it down.

№ 2 - "pullover". We lay down on the bench with hips and back, legs stand on the floor, slightly wider than shoulders. We take a dumbbell in weight, which can be lowered by the head and raised straight up to 10-15 times.

No. 3.

We sit down on the bench and take one dumbbell in the hand, raise it on a straight arm over the head, bend the arm in the elbow and wind the dumbbell (or a bottle of water, -2 liters) behind the head from behind, raise it and start it up again. Repeat 10-15 times for each hand.Exercise is done slowly andwe make sure that the dumbbell does not injure the head.

Exercises from pain in the hip joint with coxarthrosis

exercises are aimed at unloading the hip joint

We attach the expander high on the wall or elastic rubber with a loop. We fix the ankle joint on the expander or rubber and lie on the back: on the bench or on the floor.

№ 1. On exhalation we pull the leg to the shoulder, bending at the knee. Repeat 15-20 times, do 1-2 approaches.

№ 2. We lift the leg and with effort we lower on exhalation. We repeat 15-20 times x 1-2 approaches.

Any exercise at the end point on exhalation is accompanied by the sound of "HA!" And the drawing in of the abdomen so that the diaphragm works.

Attach the expander at the bottom of the wall or rubber with a loop.

No. 3.

Sit down on the floor sideways against the wall. On the outer leg we put on the rubber loop and move our foot to the side on exhalation. We place our hands behind the back on the floor. Repeat 15-20 times for each leg, 1-2 approaches.

Exercises unload the hip joint and strain his muscles. This is necessary to restore blood circulation in the patient's joint.

For a hip joint and tired legs crawling in a plastun style is suitable.

№ 4. We lay down on the stomach, arms bend at the elbows next to the trunk. Alternately, we pull the knees to the elbows and repeat at least 20 times with each leg. We perform daily.

A source: http://1treniroa.com/uprazhneniya/ozdorovlenie/metodika-bubnovskogo-lechenie-pozvonochnika.html