Joint exercises of Norbekov

Gymnastics for joints on Norbekov: features, complexes of exercises

The joint gymnastics of Norbekov is a set of exercises aimed at restoring the functional activity of each joint of the body.

In comparison with the usual exercise therapy -it is not just a mechanical repetition of movements; this gymnastics is based on the creation of a positive psychological attitude (even artificially) and working with its internal state.

Complex Norbekov for joints can be used both for the prevention of joint diseases (arthrosis, arthritis, osteochondrosis and others), and for their treatment.

According to those who are engaged - the complex really helps: increases the motor activity of the joints, normalizes the pressure, pain passes.

I, the author of the article, can not objectively state that it is better: classical therapeutic physical training for joints or training in the Norbekov system.

There are testimonials of people who, they said, successfully restored joint health by doing the Norbekov system.

Before performing gymnastics, you need to consult and consult with your treating doctor (orthopedist, arthrologist, rheumatologist or therapist) and (or) with a consultant in the center of Norbekov.

Next, you will learn: how to properly perform this gymnastics for the joints, how to create the right mood, and what exercises are included in the complex.

Preliminary mood

The author of gymnastics Mirzakarim Norbekov insists on creating a preliminary positive attitude before performing joint exercises.

He stresses that the mechanical repetition of exercises, conditioned by the need for recovery, not only does not bring benefits, but also harms.

Therefore, before you proceed directly to the complex of gymnastics for joints from Mirzakarim Norbekov, you need to do the following:

• completely relax the body (including facial muscles);
• "Relax" the internal organs, until the appearance of a sense of languor;
• tune in to a positive and even humorous fulfillment;
• make a massage of the ears (in order to activate the body), pulling them in different directions.

All the below exercises of joint exercises on Norbekov should be performed with a positive attitude, springy movements, with repetitions 8-10 times.

Norbekov's gymnastics for the joints of hands

1. Hands in front of you. Squeeze and unclench your fingers, concentrating on squeezing, and then on unclenching.
2. Do alternate flicks with your fingers, sharply throwing them forward (as if you are giving someone a click).
3. Make fan-shaped movements with your fingers first from the little finger, and then - in the opposite direction.
4. Shake your hands.
5. Pull your arms forward, brush down. Sip the brush to yourself. Then, on the contrary, lift the brushes up and "pull" them on yourself.
6. Hands straight out, palms parallel to the floor. Rotate the brushes sideways towards each other (inside). Then - on the contrary, in the sides from each other. Shake your hands.
7. Squeeze your fingers into a fist and make them circles.
8. Pull your arms out to the sides, bend them at the elbow joint. Rotate the forearms in a circle forward and back. Shake your hands.
9. Do the mill with your hands. First one, then another. Focus on the shoulder joint.
10. Stand up straight, hands down, head straight. Move your shoulders towards each other, and then, on the contrary, take them back, trying to bring the shoulder blades together.
11. Now put your shoulders down. After that, lift them up, trying to reach the ears.
12. Concentrating on the shoulder joints, circle the shoulders (hands below) back and forth.
13. Stand up straight, lower your arms, turn your hands as much as possible inside to yourself. Then turn them away from yourself. Shake your hands.
14. Put your feet to the width of your shoulders. With your right hand, take the left by the elbow and pull it back, behind your back, at the neck level. Only hands, shoulders and head are turned. Repeat the same movement with the other hand.

Examples of some exercises of Norbekov gymnastics for the joints of hands.

1. Stand up straight. Raise one leg, bending it in the knee. Doing springy movements, pull the toe off from below, then onto yourself with a straight leg.
2. The same movement as in the previous exercise, only pull the foot first inside, and then - turning it sideways. Strip tension and relaxation.
3. Put your feet to the width of your shoulders. Lean forward and put your hands on your knees. Squatting, do circular movements with your knees inward, and then outward. Straighten your legs when pulling your knees back.
4. Put your feet together, hands on your knees, your back tilt forward and straighten. Squatting, rotate your knees first in one direction, then in the other. When the knees are pulled back, straighten your legs.
5. The starting position (abbreviated and. etc.): feet shoulder width apart. Raise the right leg, bend it in the knee and take it to the side as far as possible. Weave it with springy movements. Then repeat with your left foot.
6. AND. P. also. Move the bent right leg to the right, then lower it and lift again, but already in the forward direction. Repeat several times. Then - the other foot.
7. AND. P. also. While holding the bent leg at the side, do circular movements with the knee, as if drawing a circle on the wall. The same - the other leg.

Examples of some exercises gymnastics Norbekova for the joints of the feet.

1. Put your head on your chest, touching it with your chin. Gradually lower it lower and lower, sensing tension in the cervical region.
2. Pull your chin up, slightly lifting your head back. Strip tension with relaxation.
3. Tilt your head to the sides. Bowing, try to get an ear to the shoulder. Shoulders do not move.
4. Imagine that the nose is a stationary center. Look straight ahead and turn your head to the sides in such a way that the nose remains in one place. Do the same with the head lowered and raised.
5. Make head turns to the right and left, lingering and performing springy movements. Try to turn your head as much as possible.
6. Make full turns of the head around its axis. Carry out slowly, make turns in both directions.
7. Stand up straight, join hands in the castle below in front of you. Keep your shoulders down, stretching your arms down and forward. Then, clasp your hands behind and lower your shoulder blades, tending the sternum forward and up.
8. Lift one shoulder and pull the other down. Then vice versa.
9. Stand upright, hands - along the trunk. Pull your arms and shoulders down, and then up, alternating tension and relaxation.
10. Rotate your shoulders back and forth, bending and bending in the thoracic area (arms lowered).
11. Stand up straight. Leaning forward head and thoracic department, connect hands as if you are covering something. Then, take your hands back, and with your crown stretch upward, pulling the shoulder blades together.
12. Put one hand down, and move the other one by the head, so that the elbow looks up. Drag your elbow up with springy movements. Change your hand.
13. Put your hands on your shoulders. Rotate the whole body clockwise and counter-clockwise. At the same time, keep the feet still.
14. AND. P. also. Lean forward, and then turn the body to the side, looking up at the ceiling. Repeat the other way. Then bend back and make the same turns around the axis of the body (spine). Straighten and lean sideways. Just curl around the axis, turning up and down.
15. Do a soothing breath: hands up on inspiration, down on exhalation.

Examples of some exercises of Norbekov's gymnastics for the spine. Click on photo to enlarge

At this Norbekov complex for joints is over. Do it daily, charging with mood, well-being and joy.

A source: http://SustavZdorov.ru/raznoe/sustavnaya-gimnastika-norbekova-322.html

Gymnastics for the joints of Norbekov

Diseases of the spine and joints - this is an extremely urgent problem of modern society, as every year the number of people suffering degenerative-dystrophic lesions of the musculoskeletal system, only increases, and the age of such patients has long been not advanced.

Chronic pain in the joints and in the back significantly reduces the quality of life of people, which causes them take painkillers with whole piles of pills, and, as you know, such medications are far from being harmless. Therefore, more and more often patients turn to alternative therapies, one of which is Norbekov's joint gymnastics.

Who is M. FROM. Norbekov

Norbekov Mirzakarim Sanakulovich is a Russian and Uzbek practitioner of alternative medicine, a writer, a doctor of psychology and philosophy of medicine. True, the healer has appropriated a doctor's degree on his own, as there is not a single proof of its authenticity.

Norbekov is also the founder and leader of such an organization as the "Institute for Self-Restoration of Man and since 2010 - the director of the company LLC "Center for Training and Recreational Technologies M. FROM. Norbekov ".

From the pen of Mirzakarim Sanakulovich several dozen books appeared with a description of his author's method of improving the body (the Norbekov system). It should be emphasized that the author's books were published in multi-million copies not only in the CIS countries, but also abroad.

Norbekov M. FROM.

Many critics consider Norbekov a charlatan, who uses methods of suggestive influence in his studies, and some argue that the healer's technique is harmful to health. Nevertheless, there are more than one thousand people who are being fed by Norbekov, really, helped to get rid of joint pain.

Norbekov's system

The method of rehabilitation of this practice of alternative medicine is called "Norbekov's System".

This is a whole complex of influences of non-traditional medical science, which aims at improving health, improving vitality and developing intuition.

During the exercises, special attention is paid to psychology and word therapy.

The system includes several courses that are aimed at improving the condition of different organs and systems of man. For example, in addition to the section devoted to the musculoskeletal system, the technique of improving eyesight deserved wide popularity.

To fully master the Norbekov system, you will have to attend 3 courses:

1. Initial wellness.
2. Preparatory.
3. Main.

Only after that, according to the traditional healer, you can gain control over your body and mind and be cured of any violations in the body.

Problems of gymnastics for joints on Norbekov

As it became clear, exercises for the joints are only part of the Norbekov system, but many with this purpose go through the whole educational and health course.

The main goals of therapeutic gymnastics:

• Improvement of the body as a whole, and not just individual groups of joints. During any exercise there is strengthening of the cardiovascular, respiratory system, which positively affects the condition of a person. In addition, exercise therapy improves mood and increases vitality.
• The return of complete control over your body. Many ailments of the musculoskeletal system lead to a limitation of the amplitude of movements, to the impossibility perform previously habitual actions, which negatively affects not only the physical, but also mental health. Therefore, such exercises are simply necessary for patients.
• Restoration of mobility and flexibility of the spine. Such his abilities are a sign of a person's youth, so exercises that are able to return the body to these functions only have a positive effect on health.
• Improve the work of muscles and ligaments. Charge strengthens these components of the musculoskeletal system, which creates excellent support and protection for the skeleton and joints, preventing further damage.
• Strengthening the inner peace and faith in their capabilities, for which various psychological methods are used.

Rules for doing exercises

Basic rules of gymnastics in Norbekov:

1. Before the session you need to create yourself a good mood. It does not matter if this is done artificially, the main thing is to perform the exercises with a smile and pleasure. If it is not possible to achieve this on a particular day, it is better to skip the occupation altogether.
2. Classes should be held regularly and daily.

Otherwise, there are no restrictions. The author, on the contrary, convinces that everyone should feel like a child for whom there are practically no restrictions in the amplitude of movements.

All exercises should be performed only with a positive attitude

Like any other therapeutic gymnastics, Norbekov's technique has its prohibitions for practice.

Contraindications to Norbekov's exercises:

• pregnancy;
• operations that have been carried out recently;
• mental disorders in humans;
• suffered a stroke or heart attack less than 3 months ago;
• period of exacerbations of chronic pathology;
• acute pain in joints and back;
• the appearance of severe pain during exercise.

Complex of basic exercises

Exercises for the joints in the Norbekov system are many. They allow you to work through each joint in the body, even the smallest.

The whole program takes about 1 hours.

But some people do not have so much free time, so below is a sample from the whole program, so to speak, quintessence.

For the joints of the feet and hands

Also you can read:Exercises that strengthen the muscles of the back

1. we stretch out our hands in front of us, we gradually squeeze and unclench our fists;
2. we try to click each finger in turn;
3. after that, shake hands, relaxing the muscles;
4. stretch our arms in front of us and rhythmically perform flexion and extension in the wrist joints;
5. rotate hands with their palms up, then down;
6. rotate in the wrist joints, while the fingers are compressed into fists;
7. we spread our hands to the sides and perform rotations in the elbow joints;
8. then rotate the shoulder joints;
9. slowly we reduce our shoulders to meet each other, then we maximally breed;
10. alternately raise and lower the shoulders;
11. then again shake and relax hands;
12. stand on one leg, the second slightly above the floor, alternately pull the sock up, then lower it down (repeat for the second leg);
13. perform rotations in the ankle joint for two legs in turn;
14. we hold on to the support and stand on one leg, bend the limb in the knee joint at right angles and perform rotational movements with the shin alternately for two legs;
15. alternately raise our legs and perform circular movements in the hip joints.

The whole family can practice Norbekov's methods

For the spine

• head tilt back and forth, right-left;
• maximum tighten the chin upward and in this position we perform head-to-side turns;
• a similar exercise, only the chin looks down;
• circular movements in the cervical spine;
• hands we put in the lock on the chest, we direct the shoulders towards each other, at the same time we spread the blades as much as possible, and our head is tilted to the chest;
• we put our hands in the lock on the lower back and perform a similar exercise, with the shoulder blades as much as possible, and the head is tilted back;
• we try to reach out to the floor with our hands;
• We put our hands on the waist, we rest against it with our fists and bend, trying to keep our elbows behind our backs;
• hands on the waist, perform turns of the trunk to the right and left and tilt back and forth;
• we perform circular motions with the basin first clockwise, then against;
• raise our hands as much as possible and try to stretch as high as possible, but do not tear our feet off the floor.

Full version of the gymnastics for the joints on Norbekov:

Norbekov's joint gymnastics is not just a charge, but specially selected exercises that together with a good mood and mood for recovery will help quickly forget about back pain or in others joints.

A source: http://MoyaSpina.ru/profilaktika/gimnastika-sustavov-norbekovu

Joint gymnastics Norbekova - a full complex of therapeutic gymnastic exercises with reviews

Medications used to relieve pain in joints are often not serious, and patients begin to look for an alternative.

The joint gymnastics of Norbekov, a well-known doctor-practice of an unconventional medical system, is aimed at restoring the activity of the musculoskeletal system (neck, spine, etc.) in violation of its functions.

The complex can be practiced for the prevention of joint diseases and their treatment.

Gymnastics Norbekova

The healing technique of Dr. Norbekov is a complex of activities, the purpose of which is to improve health, improve general tone, strengthen confidence in oneself.

Significant attention is given to the psychological mood, work with one's own state of mind. Charging according to Norbekov in comparison with exercise therapy is not a mechanical repetition of movements.

Moreover, the author claims that automatic repetition does not benefit, but does harm. Therefore, it is important to follow Norbekov's rules as a pledge for sanitation:

1. Charge daily.
2. Proceed in a good mood.
3. Perform exercises with pleasure.
4. Before you start, completely relax until the sensations are languid.

Exercises from Norbekov positively affect not only the joint groups, but also the whole body. Flexibility is restored, the work of muscles improves, the respiratory system, vision is strengthened, protection is created for the joints and the entire skeleton.

The organism, without exaggeration, gets a second youth. Complex articular gymnastics Norbekov is easily comprehended and thus does not incur additional costs.

Moreover, you can start free self-study on the description of the treatment course.

According to Norbekov, during gymnastics, everyone should become a child for a while without any restrictions in the amplitude of the movements, but one should take into account the limitations to occupations:

• pregnancy;
• recent operations;
• mental disorders;
• suffered during the previous three months stroke, heart attack;
• exacerbation of chronic diseases;
• acute articular and dorsal pain;
• the occurrence of severe pain while performing the complex.

Norbekov's gymnastics for the spine improves the functioning of the circulation, digestive systems, respiration, and kidneys. Healer Norbekov argues that twine is very effective for the spine. Sequence of carrying out:

1. Spread your legs, as if stuck to the floor with feet.
2. With a uniform load distribution, turn the head to the right, then the body. Turning maximally, strain, then relax. Rotate the other way.
3. Hands to close in front of him down to the castle, lower his chin on his chest. Hands move down, the back area of ​​the neck - up, shoulders pull towards each other, chin - down.
4. Hands move back and pull, thus reducing the shoulder blades.
5. To bend elbows, to lower shoulders alternately, to lift.
6. Shoulders lower, hands pull down, raise shoulders, stretching the crown up. Alternate repetitions.
7. Do rotational movements with shoulders back and forth.
8. Brushes should be placed on the shoulders, elbows bent, and shoulders turn left and right.
9. Head tilted down, clasp your legs with your hands, bending your back back; to reduce the shoulder blades, having bent the back forward.
10. Bend the right hand behind the head, pull the left shoulder down. Change your hand, repeat.
11. Slightly bend the legs, move the basin back and forth.
12. Move around the hips to the left and to the right, keeping the top of the body still.
13. Left river to lower, right to lift, pulling to the ceiling. Change hands and repeat.
14. Relax, shaking your head, neck, hands, chest, stomach, hips, legs.

Norbekov's gymnastics for the cervical spine

Classes stabilize intracranial pressure, improve memory, sleep, brain work. To start charging on Norbekov follows with straightening of a bearing, further the complex is made:

• Throw back your head, pull up your chin.
• Straighten your head, tilt it to the right, to the left, while trying to touch the ear with your ear.
• Turn your head, pointing your chin up. Tilt your head down, turning your chin around.
• Head straighten, look forward, twist the neck in one and the other side so that the nose does not move.
• Lower your head, placing the chin on your chest, until the appearance of neck tension.
• Slowly twist your head in a circle in both directions alternately.
• Do a soothing breath: breathing in, hands up; down, exhaling.

For the joints of hands

Lessons for the joints are an important part to mastering the entire Norbekov system. After each exercise, shake hands:

1. Hands in front, fingers squeeze-unclench.
2. Do one click in turn with your fingers, with a sharp movement of your hands forward.
3. Move your fingers in a fanlike manner, starting from the little finger and back.
4. Hands stretch out in front of you; brush, pulling to yourself, lowering and lifting.
5. The palms are parallel to the floor, turn the brushes inward, then - from each other.
6. Compress fists, rotate them.
7. Hands in the sides, elbows bend, do circular motions forearms forward and back.
8. Do the mill with one hand, then the other.
9. Lower shoulders, lift up, trying to reach the ears.
10. Rotate around the shoulders back and forth.
11. Lower hands, turn the brush inside and out.
12. With your right hand, grasp the left elbow and pull it behind your back. Repeat with the other hand.

For the ankle joint

Norbekov's articular complex is useful in preventive and curative purposes for arthrosis, arthritis. Regular exercises in gymnastics increase the motor function of the joints:

• Stand upright, raise your leg, bending your knee. Springwise move, pulling the sock down. Also do a straight leg with a movement on yourself.
• Exercise is similar to the first with the movement of the foot inside and sideways.
• Lean forward, placing your hands on your knees. Crouch with circular knee movements inward, then outward. Getting up, legs straighten.
• Hands on his knees, legs move, his back tipped forward and straightened. Crouch with knee rotation to the side, to the other. Getting up, legs straighten.
• Legs on the width of the shoulders, raise the right, bend at the knee and spring into the side. Repeat with the other foot.
• Bend, remove the right leg to the side, lower it, raise it forward. Repeat with the other foot.
• Bend, keep the foot in the side, making the knee circle. Repeat with the other foot.

A source: http://sovets.net/11508-sustavnaya-gimnastika-norbekova.html

Norbekov's medical gymnastics for the spine and joints

Gymnastics for Norbekov joints is an effective way to restore joints and prevent arthritis, arthrosis and other similar diseases. What is the essence of this technique? What kind of complex exercises should I do, and are there any restrictions for practicing physiotherapy?

Essence and properties of the methodology

Joint gymnastics is an ideal choice for people who have joint problems, and those whose work and lifestyle increase the risk of acquiring them.

Specially developed by Norbekov physical exercises contribute to an increase in motor activity, restoration of flexibility, elasticity of cartilage, joint tissues and vertebrae.

In addition to the physical benefits brought by the practice of physiotherapy, for achieving the maximum positive effect, great importance has a psychological mood of the patient: do gymnastics in a good mood, rejoicing for how the state of the joints changes into better side.

Norbekov's gym for joints involves observing the following simple rules necessary to achieve extremely favorable and fast results:

1. During the training you should carefully monitor your inner sensations, concentrate on the joints. According to Norbekov himself, it is the internal mood, and not the correctness of the technique of performing the exercise, that determines the effectiveness of the joint gymnastics.
2. It is recommended to perform each movement at least 10 times.
3. Of great importance is the psychological attitude, so you need to be engaged in a good, upbeat mood, smiling happily.
4. Exercise should be done regularly and systematically, only in this case one can expect complete healing. If you want to achieve maximum therapeutic effect and forget about joint diseases, do it every day, not missing training.
5. It is necessary to engage in meaningful, not including, the so-called "automatic machine system" - this is very important! And do not forget to praise yourself for each of the exercises performed.

How useful is the technique

Gymnastics for the joints with Mirzaahmat Norbekov, with the correct and systematic implementation, remarkable results, as evidenced by numerous reviews of patients who applied this technique to practice.

In addition to beneficial influence directly on the joint tissues, joint exercises help to strengthen and improve the entire organism of the patient as a whole.

With this set of exercises (LFK), you can achieve amazing therapeutic results. For example:

• to increase joint flexibility and elasticity;
• increase muscle tone;
• to increase the motor activity of the joints;
• improve coordination of movements;
• to get rid of depressive conditions and stressful consequences;
• strengthen the cardiovascular system;
• improve the functioning of the respiratory and nervous system.

Such exercises are good for people with joint diseases, as well as for preventive purposes. In addition, this set of exercises is recommended for patients during the recovery period, if they completed the treatment course.

What are the expected results?

With the correct approach to classes and the systematic execution of exercises thanks to the joint gymnastics, you can achieve the following positive results:

1. improve the condition of articular and cartilaginous tissues;
2. get rid of headaches;
3. increase flexibility of the spinal column;
4. increase joint mobility;
5. improve mood;
6. normalize the volume of synovial fluid;
7. stabilize the circulatory processes;
8. increase the general tone of the body;
9. to work out various vertebral departments;
10. get rid of joint pain;
11. accelerate the process of recovery in joint diseases, prevent further progress of the pathological process and the development of concomitant complications;
12. strengthen the ligaments and muscle groups.

In addition, in the course of systematic studies, the patient has a belief in his own strength, changes and the way of life: a person becomes more active and mobile, which is important in the presence of osteopathology.

Possible restrictions

Despite the undoubted benefit of physical exercises, in some situations, doctors do not recommend active treatment to physicians. Norbekov's gymnasium for joints is contraindicated in the following cases:

• mental disorders;
• waiting period for the baby;
• severe diseases occurring in chronic form;
• recent surgical interventions;
• presence in the history of the patient of heart attacks or strokes;
• age category up to 15 years;
• inflammatory processes;
• severe joint and vertebral pain;
• nervous disorders;
• severe diseases of the spinal column;
• feverish conditions.

It is worth remembering that the employment of joint exercises should not cause severe discomfort and pain.

Before the beginning of the training it is strongly recommended to consult with your doctor for possible contraindications and safety of the therapeutic physical culture according to Norbekov.

Training Rules

Joint gymnastics does not require any special training, however, before the beginning of the exercises, it is still desirable to increase the efficiency:

1. wear comfortable clothes that will not interfere with and restrain movement;
2. do a massage of the auricles;
3. maximally relax and concentrate on your inner state;
4. try to adjust yourself to a positive mood and start classes with a smile.

The main complex of joint exercises

Norbekov's gymnastics for the spine and joints includes the following complex of physical exercises:

• Quickly squeeze your fingers into the cam and sharply unclench.
• Do head inclinations - alternately in the left and right sides.
• Click with your fingers.
• Put your feet to the width of your shoulders and with your hands down, start pulling them down forcefully.
• Pulling your hands forward and lowering them with your hands down, make rotational movements with brushes, perform similar actions with your fists clenched.
• Bending the leg in the knee joint and lifting your foot, start pulling it away from yourself, and then pull it towards you. Repeat the exercises by turning your foot inside.
• Put your feet to the width of your shoulders, start turning your knees in the outer and inner sides.
• Bending your arms at the elbows, start actively rotating your forearms back and forth. It is important to keep the shoulders immovable, working solely with one forearms.
• Lifting one shoulder, slowly lift it up, pulling the second shoulder to the bottom.
• A little bending forward and putting your feet to the width of the shoulders, make sharp turns with the body in the left and right side.
• Try to relax as much as possible, then proceed to breathing exercises. When inhaling, raise your hands up, and on exhalation - sharply lower them down.
• Turn your head in different directions in such a way that your eyes are concentrated right in front of you.

All the above exercises should be repeated at least 10 times. Note that this is only a short simplified complex of the main articular exercises developed by Norbekov.

This complex is practically unlimited and with daily systematic implementation allows achieve tangible positive results that will become visible after the first month training.

Precautionary measures

In order for therapeutic joint arthritis exercises to be as effective and safe as possible, consult a specialist before starting their exercises. Especially the advice of a doctor is important to those who have some serious health problems or diseases that occur in chronic form.

If during the class you experience pain or a general malaise, it is recommended to stop exercising. If unpleasant symptoms recur, consult a specialist.

The joint gymnastics of Norbekov is an excellent way to not only improve the condition of the cartilaginous and articular tissues, but also to strengthen the entire body as a whole. To achieve the most positive results, it is important to practice gymnastics systematically and with a positive internal attitude.

A source: https://OrtoCure.ru/kosti-i-sustavy/drugoe/gimnastika-dlya-sustavov-po-norbekovu.html

The technique of treatment of joint gymnastics by Mirzakarim Norbekov

It is difficult to overestimate the importance of physical exercises in the treatment of diseases of the spine and joints. Today, doctors can recommend a variety of methods of therapeutic physical training, designed to eliminate orthopedic or somatic pathology. One of the most popular, is the joint gymnastics, which was developed by Mirzakarim Norbekov.

The essence of the program is the regular and systematic implementation of a set of special physical exercises.

The author offers various therapeutic movements for the spine, joints, improving the general condition of the body.

The joint gymnastics developed by Norbekov is aimed at improving the elasticity of the ligaments and restoring the motor activity of the spine and joints.

Detailed recommendations are also offered by the book "Joint exercises with stuffing to which an additional video-manual is attached.

Having studied these materials, you can easily, and, most importantly, quickly master the technique.

Are there any contraindications for the classes?

Like any complex of physical exercises, Norbekov's gymnastics has its contra-indications. The main ones are:

1. Operational interventions performed;
2. Recently suffered stroke or heart attack;
3. The presence of exacerbation of the disease, which is accompanied by severe pain syndrome;
4. Pregnancy late;
5. Acute inflammatory diseases with high body temperature.

The essence of the methodology

Charging by the method of Norbekov, joint exercises or other complex of exercises, first of all, require a correct psychological attitude.

All movements must be carried out with a calm, joyful mood.

Only such a psychoemotional state, according to the author, will contribute to strengthening the defenses of the body, as well as healing from diseases.

Before the start of the exercises you need to relax, straighten the shoulders, make a few quiet breathing movements. Self-expression and positive emotions are factors that significantly increase the effectiveness of the treatment system.

How to start doing gymnastics?

Before mastering the technique, it is better to get advice from a specialist doctor. This is especially true for patients under 15 years old. After the doctor excludes the presence of contraindications, you can safely embark on studies.

The system of exercises consists of consistently performed movements aimed at eliminating the pathology of various parts of the spine: cervical, thoracic, lumbar. The important thing is the right rhythm of breathing.

Inhalation should be done through the nose, exhalation through the mouth, while the exhalation should be longer than twice.

Performing breathing exercises you need to feel the surge of vitality, self-confidence, feel how freshness and youth fill the whole body.

For the treatment of neck diseases, the following complex is recommended:

• Standing position, feet shoulder width apart. To lower a head downwards, to try to make sliding movement on a course of a breast bone downwards. You can also perform a similar movement with a slightly forward head.
• The initial position is the same. Head slightly deflected back without a sudden tilt. In this case, the chin area should be directed to the ceiling. Stretch your chin up, hold this position for a few seconds. Repeat three times.
• Straighten your back, straighten your shoulders. Smoothly tilt the head to the side, try to touch the ear of the shoulder, then repeat the same from the opposite side.
• To become even. Make head turns. Important moment, when performing movements - it is necessary to try to fix the tip of the nose in one position. Make a few smooth movements left and right, and then forward and slightly back.
• Circular motion of the head. They need to be done slowly and slowly, avoid jerky movements.
• Performing semicircular motions. Stretch your chin down, and your ear to your shoulder on the same side. Smoothly make a semicircle with a head bent forward and stretch your ear to the shoulder of the opposite side.
• To become even, breathing calm, relax. Turn your head slowly to the side, try to reach your chin to the shoulder, make several movements on one side, then on the other.

Description of exercises for the spine can also be seen on the video. As a rule, it is offered together with the author's book. the film will help to quickly learn the entire Norbekov technique.

In addition to joint gymnastics, the author has also developed other therapeutic systems that help to defeat the disease or find a way out of a complex psychological situation.

For example, gymnastics of will, gymnastics of imagination, increase of immunity, urologic or gynecological massage, physical rejuvenation for men and women, training for emotions, improvement hearing and sight.

What is the positive impact of the Norbekov system?

Thanks to lessons on Norbekov's method, the defensive strength of the organism is strengthened, which makes it possible to feel the joy of life, to restore lost faith in oneself.

Movements aimed at increasing mobility in the joints and strengthening the musculoskeletal system, help restore the patient's control over their own body.

Numerous reviews of grateful patients indicate good effectiveness of the technique in the treatment of diseases associated with degenerative-dystrophic phenomena in the joints, spine, some somatic diseases.

Strengthening vitality and restoring psychological balance are the key to not only curing diseases, but also success in work, business or study. One can say with certainty that Norbekov's gymnastics is a workshop of success and health, in which every patient is his doctor.

A source: http://ohondroze.ru/metodika-lecheniya-sustavnoj-gimnastiki-po-mirzakarimu-norbekovu.html

Joint exercises on Norbekov: exercises for the spine, watch video

Norbekov Mirzakarim Sanakulovich is a practitioner of non-traditional methods of treatment, a writer of Uzbek origin. Founder and head of the Autonomous Nonprofit Organization "Institute for Self-Restoration of Man".

In 2010, he founded the Center for Educational and Health Technologies M. FROM. Norbekov "in Moscow. Author of publications on the restoration of health and rejuvenation of the body.

The books have been published in numerous editions not only in Russia, but also abroad.

• Goals of health gymnastics
• Exercises
• General recommendations

Norbekov's joint gymnastics is aimed atphysical and spiritual recovery of the body. The complex of exercises makes it possible to gain control over the body and develop the flexibility of the musculoskeletal system, make the spine move, give muscle tone.

Before starting the exercises, you should pay attention to a number of contraindications.

For example, it is strictly forbidden to exercise with complex pathologies of bones and muscles, with exacerbation of chronic diseases.

As with mental illness, heart attacks, strokes, recent surgery and pregnancy.

Goals of health gymnastics

1. The main goal of gymnastics is the recovery of not only the joints, but the whole organism. After practicing exercises, the cardiovascular and respiratory systems work efficiently, which effectively affects human health. In addition, the mood improves and the vital energy increases.
2. Also the control over a body is completely restored. Since disorders of the musculoskeletal system do not allow full-fledged movements and normal actions, this negatively affects both physical and mental health. For this reason, Norbekov's gymnastics are mandatory for people who need joint treatment.
3. Exercises improve the plasticity of the spine. A healthy spine is a sign of a young organism, so all techniques that can regain its mobility and flexibility can only have a positive effect on health.
4. The correct functioning of muscles and ligaments is formed. Gymnastics strengthens these parts of the musculoskeletal system, preserves bones and joints, protecting them from damage.

Exercises

Ear tips:

• massage of the auricles with pressure on the biologically active points;
• pull the ears down, up, to the sides, back;
• Rotating the shells clockwise and counterclockwise. Proceed 8 - 10 times.

Fistula, elbow and shoulder joints:

1. squeeze your fingers into a fist and unclench;
2. make circular motions forearms and shoulders;
3. raise and lower shoulders;
4. execute clicks gradually with all your fingers;
5. to shake hands;
6. Raise your arms and make flexion and extension of the hands in the joints;
7. rotate with brushes, fingers clenched into fists;
8. raise arms and do rotational movements with forearms;
9. press the shoulders to the neck, then lower it down;
10. alternately shake and relax your hands.

The main part of the methodology isvertebral articulation. These exercises were developed by Norbekov for the spine.

Neck department:

• Lower and raise the chin, changing the tension with relaxation. During the stress, apply a little effort, little by little reaching the limit. While doing the exercise, we develop a firm self-confidence;
• Head inclines forward and backward;
• make turns in the right and left sides;
• tilt his head, not rushing to turn it first to the right, and touch his chin up to his shoulder. Then do the same by turning left.

Thoracic and lumbosacral divisions, hip joints:

1. Perform turns in the thoracic spine. First raise your arms at shoulder level. Then, with your right hand, take the left hand and pull it to the right side, turning the body to the side following the hand. During each rotation, slowly reach the stop;
2. close your hands in front of you in the castle, straighten your back and gradually reduce the shoulder joints;
3. similarly, to close the lock behind you and, bending your chest forward, we bring the blades together;
4. take a standing position, put your feet on the width of your shoulders, bend your knees slightly, bend your whole body forward, briefly freeze;
5. Make a tilt forward and bend, try to stretch coccyx up;
6. swing around the pelvis (the upper body remains fixed);
7. to transfer the center of gravity first to the right hip, then to the left;
8. take the right hip to the end to the side, do the same with the left;
9. Raise the bent leg and move to the right, gently rocking the hip;
10. walking on the spot with even legs (alternately becoming on the entire foot, on the heel and on the socks).

Knee joints and ankle:

• bend the foot and kneecap to do circular movements;
• do sit-ups, watching the bending and extension of the knees;
• massage the palms of the knee in a circle;
• stand on one leg, the second is raised above the floor, lift and pull the toe up, then lower (same for the second leg);
• move feet in a circle simultaneously and one at a time;
• Hold on to the support and, standing on one leg, bend the other leg in the knee and make circular movements with the shin;
• alternately raise your legs and do circular movements with your feet.

General recommendations

After completing all the exercises, rest, restore normal breathing. After the end of the gymnastics, you can notice a significant improvement not only in health, but also in mood.

Remember: to live is to move, but for movement to give pleasure to life, it is necessarytake care of your body's health.

Gymnastics from Norbekov - one of the methods aimed at improving the condition of the joints and overall well-being.

The video shows the exercises and explanations in detail for their implementation.

However, before starting charging, it is recommended that you consult with your doctor in person.

A source: http://artrit.guru/metody-lecheniya/ozdorovitelnaya-gimnastika/sustavnaya-gimnastika-norbekova-smotret-video-uprazhneniy.html