Gymnastics Bubnovsky for the neck: exercises in diseases of the spine

Gymnastics for the neck according to Bubnovsky

Medical gymnastics is necessary for a huge number of diseases, especially those related to the musculoskeletal system.

It is so effective that it can be put on a par with the medical direction.

Thus, spine diseases associated with degenerative-dystrophic (age-related) changes in intervertebral cartilaginous discs can not be treated without special physical exercises.

In the world there are many methods for the therapy of pathologies of the musculoskeletal system, in particular the cervical spine. Gymnastics for the neck of Bubnovsky, the famous orthopedic physician, is now one of the most popular and sought after directions.

Excellent results of therapy according to its system are expressed in rapid relief of pain syndrome, normalization of joint function, return of work capacity.

Peculiarities of the Bubnovsky method

FROM. M. Bubnovsky first changed the principles of treatment of diseases of the spine, joints and muscles, completely eliminating use of a variety of medicines and the use of operational methods (of course, under certain readings).

His main instrument of therapy was movement and only movement, which consists in the regular and gradual increase in the burden on the human body.

The result is not only an improvement in the musculoskeletal system, but also the normalization of the activity of all internal organs.

Causes of pain syndrome in the neck can be very diverse

These designs provide the performance of the propulsion load under conditions of decompression and anti-gravity, which provides an impressive result.

The patient is engaged in very comfortable conditions, he does not need to overexert himself to do a certain exercise, he does not feel fatigue and strong weakness. After the complex, his arterial pressure changes insignificantly, he feels a surge of strength and vigor.

As with all directions of exercise therapy, Dr. Bubnovsky's exercises are combined into a complex designed individually for each practitioner.

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It takes into account the diagnosis of the patient, age, the presence of concomitant pathologies.

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In addition, there are certain rules that help to achieve a positive effect. They are as follows:

• gradual increase in physical activity;
• regularity of classes;
• duration of treatment, which is expressed in several courses of kinesitherapy;
• implementation of regular support complexes;
• combination of kinesitherapy with some methods of physiotherapy (contrast of total heat and cold), which provides the maximum analgesic effect;
• a positive psychological attitude of the patient is mandatory, as the desire to engage and recover can be equated to other methods of treatment.

FROM. M. Bubnovsky developed a special method for treating diseases of the musculoskeletal system

In what cases is the gymnastics for the neck of a Bubnovsky

The cervical spine is the most mobile and at the same time unprotected site.

The person makes movements in the neck constantly, in different planes and with a high amplitude, this department undergoes temperature changes and other external influences.

With age, the structures of cervical vertebrae and cartilaginous discs undergo degenerative changes, which leads to the formation of pain syndrome and reduced mobility of the spinal column.

Along with the bone structures, the neck contains the most important blood vessels, nerve conduction and plexus, trachea and part of the esophagus.

The lower region is the thyroid gland.

With the defeat of these organs, a pathological process develops a variety of symptoms that are expressed:

Also you can read: imnastika for spine according to Bubnovsky

• pain of varying intensity;
• increased or decreased blood pressure;
• headache and dizziness;
• weakness of the neck muscles.
• After the diagnosis, in many cases it turns out that the causes of all these symptoms are problems with the cervical spine or the surrounding muscle tissue. This means that these structures need to be treated. Exercises for the neck according to Bubnovsky are designed to help patients with the following pathologies:
• chondrosis of the cervical region;
• osteomyelitis;
• intervertebral hernia;
• Bechterew's disease;
• osteoarthritis;
• spondylolisthesis;
• stenosis of the spinal canal.

Exercises are performed on special simulators

Are there any contraindications

Now about the gymnastics Bubnovsky with cervical osteochondrosis knows the majority; with it it is possible to familiarize in printed editions, books of the professor, to study on video courses on the Internet.

But this does not mean that anyone who wants to become healthier can start studying immediately at home.

Initial consultation of a specialist is necessary, because accurate diagnosis of pathology and clarification of indications for exercises in the cervico-thoracic spine are important.

In addition, there are conditions that prevent the exercise of the neck for osteochondrosis according to Bubnovsky, as well as other general indications. These contraindications are as follows:

• period after any operations (1-2 months);
• rupture of tendons or ligaments;
• acute infectious diseases;
• hypertensive disease in advanced stages;
• oncological pathologies;
• severe cardiovascular, hepatic, renal diseases.

How to Exercise

The majority of patients are people after 40 years old who work in sedentary work, often with forced position of the cervico-thoracic spine, move little, eat irregularly and wrong.

The result is cervicothoracic osteochondrosis, which is disturbed by the difficulty of movements in the neck, often with a crunch or clicks, pain syndrome with irradiation to the head or upper limbs, the appearance of numbness or paresthesia in cervical-collar zone.

Gymnastics Bubnovsky will help cure and "widow hump"

In addition, in female patients, in many cases there is a so-called "widow's hump or withers, which inflict tangible cosmetic damage on a woman.

Exercises for cervical osteochondrosis according to Bubnovsky, performed under the supervision of a specialist, regularly and systematically, are able to relieve patients from all unpleasant symptoms, heal from pain, restore neck mobility, restore psychological mood, improve self-esteem. It is important to adhere to the following requirements:

• obligatory primary consultation of a doctor;
• The first 2-3 weeks of classes should be daily, then every other day;
• movements should be smooth, without excessive effort and jerks;
• the number of repetitions, starting with 5 times, gradually increases;
• Try to keep your back straight, which will ensure maximum effect.

Before the classes you need a doctor's consultation

As already mentioned, each patient needs an individual set of exercises, which corresponds to the level of his health and the stage of cervical osteochondrosis.

Among all the diversity can be identified several exercises that are included in most of the complexes prescribed for the treatment of diseases of the cervical spine.

They are performed in a sitting position in a chair and are intended not only for a special gymnasium hall, but also for home conditions, and can also be carried out during a working break:

• exercise "metronome straighten your back, tilt your head in one direction and hold for 30 seconds, then in the other direction, repeat 5 times;
• exercise "spring first tilt the head as low as possible, then gently pull the neck forward and up, repeat 5 times;
• slightly bend his head back and in this position gently twist it to the right and left, 5 times in each direction;
• the exercise "frame put your left hand on your right shoulder, and turn your head to the left, sit in this position for 30 seconds, then do the other side, only 5 times. This exercise is excellent for osteochondrosis of the cervical and thoracic spine;
• Exercise "fakir raise your hands above your head and unite, head gently turn to the right and left 5 times, lingering in each position for several seconds;
• exercise "heron straighten your back as much as possible, put your hands on your knees; then take them behind their backs and at the same time raise your chin up; the neck and thoracic parts are examined the spine;
• the final exercise is performed standing, with a straight back and lowered hands: head to turn to the sides, trying to touch the shoulder with the chin, 5 times.

These simple exercises can be fully mastered after 1-2 lessons at any age, they can be included in the daily a complex of morning exercises or combine with jogging, after all, not all patients have access to special centers with simulators. Besides them, there are other exercises performed in different positions, from which individual complexes are formed.

It is necessary to make light warm-up exercises or warm-up neck massage beforehand (you can do it yourself). This will help to effectively cure muscle spasm and pain syndrome, accelerate blood circulation and lymph drainage. One should not forget about control over one's own well-being.

If dizziness occurs in the standing position, the exercises should be performed sitting, if pain or discomfort increases, then the activity should be stopped and consulted by the instructor.

The respiratory rhythm is also important: the exercise is carried out on inspiration, and the return to the starting position - on exhalation.

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According to Dr. Bubnovsky, get rid of the manifestations of chondrosis of the cervical region and the symptoms of others diseases of the spine and joints can be quickly enough, but subject to regular implementation of complexes exercises. In addition, do not forget about proper nutrition and the rejection of bad habits.

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A source: http://MoyaSpina.ru/raznoe/gimnastika-shei-bubnovskomu

Three options for gymnastics Bubnovsky for the neck, the rules of training

articles:

Gymnastics Bubnovsky - a set of exercises for the treatment and prevention of diseases of the musculoskeletal apparatus, the main difference between the gymnastics of Bubnovsky and the traditional exercise therapy is that the exercises are performed by overcoming pain.

Sergey Bubnovsky

The main effects from the exercise Bubnovsky:

• elimination of pain syndrome in the neck and shoulders;
• relieving muscle tension;
• improvement of blood circulation in the cervical spine, shoulder girdle, brain;
• increased mobility of the vertebrae and joints of the shoulder girdle;
• excretion of metabolic products from tissues.

Bubnovsky has 2 sets of gymnastics for the neck:

1. to eliminate pain in the neck,

2. to get rid of withers around the 7th cervical vertebra.

There are also separate exercises for strengthening the cervical spine and neck muscles, which are included in the general body gym complex.

Before starting the exercise, consult your doctor (orthopedist, arthrologist, exercise physician).

In this article, I will discuss in detail all exercises related to the neck.

Six rules for doing exercises on Bubnovsky

1. Perform on an empty stomach;

2. the minimum time for gymnastics is 20 minutes;

3. you can do exercises at any time of the day;

4. do before the appearance of sweat (perspiration);

5. make an exhale effort with the sound "ha

6. after the gym take a shower.

1. Complex of exercises to relieve pain in the neck

To perform this complex Bubnovsky you will need a fitball and an expander (the expander can be replaced with a durable rubber harness).

Fitbol

Expander

Do gymnastics every day. Do as many repetitions as you can.

The complex itself:

1. Secure the expander over yourself (you can for a special hook or other device). Sit on the floor, facing the hanging ends of the expander, so you can take them.

   Back and shoulders lean on the fitball. Take in the hands of the expander and alternately pull its ends toward you so that your arms bend at the elbows, and then straighten forward.

2. Now sit down so that the expander is on top and behind you; Under the back again put the fitball. Take the ends of the expander, put your hands up. Lower them down at the sides, bending at the elbows, and again raise, pulling the shell and training the muscles of the neck and shoulder girdle.

3. The same initial position. Only you need to raise and lower your right hands in front of you.

1. Push-ups from the wall. Stand facing the wall at a distance of about 50 cm. Put your hands in the wall at the shoulder level and bend them in the elbows without lifting your legs off the floor. Now push the wall away from yourself, but not with the palms of your hands, and straightening the arms with the effort of the shoulders - this movement needs to be done exhaling.

2. Complex for getting rid of withers on the neck

Often due to lack of physical activity, sedentary work or excessive body weight on the neck formed fat pad - withers.

It interferes with normal blood flow, further restricts muscle movements, which further disrupts the neural connection of muscles and joints with the central nervous system.

In the photo to the left - a withers on the neck (fat deposits at the base of the neck)

Special gymnastics Bubnovsky includes exercises aimed at eliminating this particular problem.

1. Secure the weight of 20 kg, on the rope through the ring (you can fasten the expander). Stand on all fours sideways to the load at a distance of about two meters.

   Grasp the free end of the rope so that the arm is stretched to the side. Now lean your shoulder to the floor as low as possible, not letting go of the load. Repeat with the other hand.

2. Secure the expander over yourself. Sit back to him, with emphasis on fitball. Pick up the ends of the expander and alternately swing your hands up and down, stretching the rubber. Do not hurry - do it gradually, breathe smoothly. Continue as long as you can.

3. The initial position is the same. Swing up and down with both hands at the same time for 3-4 minutes.

In the general complex of gymnastics Bubnovsky advises to include other exercises for the neck and shoulder girdle. Also, if you do not have enough time to complete a complete complex - these exercises can be done isolated from others within 10 minutes.

(if the table is not completely visible - turn it to the right)

Regular execution of Bubnovsky gymnastics complexes will restore mobility in the cervical region, improve well-being and quality of life. Practice regularly and stay healthy!

Svetlana Agrineeva

A source: http://SustavZdorov.ru/raznoe/gimnastika-bubnovskogo-dlya-shei-309.html

Gymnastics for Bubnovsky with cervical osteochondrosis

Simple exercises for cervical osteochondrosis according to Bubnovsky - one of the most effective ways to treat this disease, which today affects almost all office workers, as well as those who, because of their professional activities, have a sedentary lifestyle, do not pay due attention to physical activity and correct posture. Eliminate osteochondrosis completely impossible. But the treatment of cervical osteochondrosis is not even in a specialized center, but at home it can give a definite result - to slow down the development of pathology, relieve pain and normalize oneself.

Why do you need to do gymnastics?

More and more people are faced with cervical osteochondrosis today.

The reasons are banal - a sedentary lifestyle and associated metabolic disorders, malnutrition, work at the computer.

Do not discount the hereditary predisposition. Provoke cervical osteochondrosis can:

• hormonal disorders;
• supercooling;
• rheumatism;
• injury.

For the treatment of cervical osteochondrosis by the method of Bubnovsky it is very important to correctly diagnose and identify the problem area. This can only be done by a doctor, and the patient needs to know what symptoms to apply to him.

The main signs in this case are, paradoxically, numbness of hands and feet, tingling in the limbs, headaches, dizziness and loss of consciousness.

But this does not mean that you do not need to do gymnastics - you just need to perform a specially designed set of exercises.

Cervical osteochondrosis, unfortunately, is one of the most dangerous types of this disease.

Although this section seems to be quite small, important blood vessels pass through it (through their brain they get oxygen and all the necessary substances), as well as a lot of nerve channels.

And the vertebrae in this department are arranged in such a way that even with the slightest displacement, the vessels or nerve endings will be squeezed.

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With osteochondrosis, cerebral circulation is disturbed, migraines can develop, and sometimes hypertension develops.

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In advanced cases, even a spinal stroke is possible due to compression of the vertebral artery.

All this can be avoided if we do gymnastics according to the method of Bubnovsky.

Principles of the method

There are many methods of treating cervical osteochondrosis. This is physiotherapy, and taking certain medications, and acupuncture.

Each technique for treating cervical osteochondrosis from this list is aimed at eliminating pain, but it does not help to remove the cause of the disease.

While the patient himself remains passive during all these procedures, and this prevents a stable therapeutic effect. The technique of Dr. Bubnovsky approaches the question differently.

Back in the 19th century, doctors came to the conclusion that the muscles are the natural support of the spine, and for the back health it is necessary to strengthen them, to maintain elasticity. At the same time, the first exercises for the treatment of scoliosis and arthritis were developed.

The technique of Dr. Bubnovsky is based precisely on the principles of kinesitherapy. From this point of view, the osteochondrosis of the cervical region is due to the state of the muscles that are responsible for supporting the spine.

All pain syndromes are the result of their spasm.

To remove it, it is necessary to force the body to work, to increase blood flow - this is the purpose of those procedures that are performed in the centers working according to the Bubnovsky method.

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Such medical institutions use special equipment developed by Dr. Bubnovsky to carry out the exercises under the supervision of a specialist.

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But there is an uncomplicated gymnastics that you can do at home, although it gives less effect than passing a full course in such a center.

Gymnastics for the treatment of osteochondrosis according to Bubnovsky helps not only at the initial stage of pathology, but also with its further progression. Thanks to such exercises, muscles are strengthened, blood circulation is restored, which contributes to the regeneration of tissues.

General recommendations

Although Bubnovsky has developed several different complexes for different departments of the spine, they have similar features. Therefore, there are general rules for any exercise.

In particular, all movements are made with effort, but not excessive, so as not to overload the muscles and not get injured.

Therefore, they can be performed not only with osteochondrosis in the initial stage, but even with a hernia.

All exercises for the treatment of cervical osteochondrosis begin with the general initial sitting position, the back while it should be straight, the head should be kept exactly, and the hands must be folded freely on lap.

It is important to do all the exercises without effort, but so that to keep the tension.

If a person does not immediately get to keep the voltage for 15 seconds (for example, because of pain), then you need to increase this time gradually.

To avoid dizziness, the eyes should follow the turn of the head, but you need to look all the time at one point - such advice is given by specialists working on the technique of the doctor.

Basic Exercises

Gymnastics Bubnovsky with cervical osteochondrosis - a set of exercises, which takes about half an hour. It is good that it can be performed not only at home.

For such gymnastics do not need a lot of time or special free space. It can be done at work, arranging a break and finally going away from the computer.

All these exercises for the neck are quite diverse and allow the use of various muscles.

1. Begin with the exercise "Metronome". It is necessary to stretch smoothly with the ear to the shoulder with the maximum effort, to freeze. In this position, it will be felt how the lateral muscles of the neck are stretched. It is necessary to strengthen them.
2. "Spring" is an exercise that will be useful not only for cervical osteochondrosis, but also for problems in other departments. It is necessary to bring the chin as close as possible to the neck, while at the same time try to stick up the neck with the back of the head. In this position, they freeze for 15 seconds, then return to the starting position and then pull the chin upward, deflecting the head back, but not tossing it back. Again, you need to stand in this position for 15 seconds.
3. Exercise "Goose" is good in that it helps to improve coordination of movements and work of muscles in the cervical department. The chin needs to be pulled forward, then - to reach the armpit, as if in an arc. It is enough to imagine how these birds hide their heads under the wing.
4. Another exercise that helps to work out those muscles that are under the back of your neck is the "Look to the Sky." From the starting position, the head should be smoothly turned to the side, slightly raise the chin. Important nuance: if there is osteochondrosis, exercises should be performed in a certain rhythm and without jerks. In particular, in none of the elements of this complex can sharply rotate or tilt the head.
5. Exercise "Frame" helps to work out the lateral stair muscles of the neck, which themselves are very rarely used. It is necessary to strongly press the palm of the left hand on the opposite shoulder, making sure that the elbow was pointed forward and upward. The left shoulder will then rise. You need to turn your head to it and press down on it with your chin, having frozen in this position for 15 seconds. The pressure of the palm should not decrease.
6. Strengthen the muscles of the neck helps exercise "Fakir". You need to raise your hands through the sides upward, to connect them over your head as for prayer. The head is turned as much as possible to the side, to the best of its ability. In the muscles of the neck, tension is fixed.
7. Exercise "Airplane" helps to work the muscles of the neck, but it will be useful for osteochondrosis of other departments, strengthens the shoulder girdle. Hands need to be raised at the chest level, spread apart, smoothly deflected back, connect the shoulder blades and stay in this position for 15 seconds. The chin at this stretches forward. Then the shoulder blades are bred, the arms make a slanting line - one stretches up, the other goes down, as if the plane were turning in the air. Again, you need to connect the shoulder blades and stay for a while in this position.
8. Exercise "Heron" will help to make the neck muscles more elastic. For this, the arms are slightly raised and raised, then smoothly retracted (as far as the forces allow). The chin at this time stretches upward. The pose resembles a bird that is preparing to fly. In this position it is necessary to stand for 15 seconds.
9. And the curative gymnastics comes to an end with the exercise "Tree". Hands through the parties need to gently lift up, palms - reach the ceiling. The chin at the same time "looks" forward. This exercise will be useful for the spine as a whole.

A source: https://OrtoCure.ru/pozvonochnik/osteohondroz/uprazhneniya-dlya-shei-po-bubnovskomu.html

What is the gymnastics for the neck of Bubnovsky: how effective is it? Gymnastics for Bubnovsky's neck: how to do it correctly

The human spine is a complex and well-established mechanism that allows you to walk straight. A small factor is enough for this mechanism to fail.

According to medical statistics, every fourth person in the world suffers from problems with the vertebral column, the "lion's share" of all pathologies is cervical and lumbar osteochondrosis.

The question arises, is there an alternative to drug treatment for neck problems? The answer is twofold. Without drugs, not to do, but a good help in the fight against ailments will be a special gymnastics Dr. Bubnovsky. But what is this?

Why gymnastics is effective and how it works

Performing the exercises described below complexes, a person solves several tasks at once:

• Strengthens the muscles of the neck. With osteochondrosis, muscle corset is weakened. In the future, this leads to the destruction of intervertebral discs and the development of hernias.

• Improves nutrition of vertebral structures. Lack of blood supply, this is one of the main causes of all troubles with the neck.

• Promotes the normalization of muscle tone. Not all muscles require strengthening. Some of them are in constant hypertonia. This is a direct way to the violation of cerebral circulation, and there is not far to a stroke. Gymnastics allows you to relax these "petrified" muscles.

It is recommended to perform complexes at home, or in small groups of 3-5 people. Age does not matter: physical activity of this kind is equally useful to young people and elderly patients.

The most simple exercises of gymnastics for the neck of Bubnovsky

Complex of exercises №1

Exercises of this complex are not suitable for everyone. Despite the fact that they are classified as "sparing during the exacerbation of diseases of the spine, these exercises are not recommended. However, there is no question of absolute prohibition, it is recommended to consult a doctor.

1) Sit on a high chair. As an alternative, it is permissible to adopt a standing position. Completely relax, the head due to relaxation should hang slightly on the chest. Start to perform light vibrational movements with your head (nods). The nods must be weak and barely noticeable.

2) Sit flat. Maximize your relaxation. Relaxation is spreading, including on the shoulders and the entire collar area as a whole. Put one palm on the forehead, lightly press on the head.

This resistance is good for the muscles, toning them and moving them.

3) Adopt a position identical to that practiced in exercise "1". Make light shake your head from side to side. The strength of the movements should be at a minimum, otherwise the risk of injuries or pinching of the nerve roots is high. Perform for two minutes.

4) Exercise "2 moving your hand from your forehead to the temporal region.

Now you need to move your head in the direction of the hand, as if wanting to "push" the limb. Perform 7-12 times.

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Each such "time" duration should not exceed 2-3 seconds. The increase in time will not affect efficiency in any way.

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5) Take the vertical position. Hands maximally straighten and spread apart. The pose should resemble the letter "T".

Now you need to do 10-12 circular movements with your hands clockwise and 10-12 movements counter-clockwise.

Important! Movement comes from the shoulder, elbows and hands remain motionless.

6) Take a sitting posture. With a sharp movement, raise your shoulders, trying to reach your ears. Save the position for a couple of seconds. Just sharply lower your shoulders. The neck must remain stationary all this time.

8) Sit flat. Maximally lower your shoulders, while trying to stretch your neck. The exercise is carried out slowly, so that there are no injuries. Duration - 8-10 times.

Complex of exercises number 2

This complex is suitable for all patients.

1) Take the vertical position. Relax the whole body. Slowly lower your chin to your chest. Do not press it.

Then sharply raise your head and return to your original position.

Exercise allows you to alternate the tension and relaxation of the muscles, due to which the normalization of their tone occurs.

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2) Stand up. Relax all muscles. On account of "one" turn the head to the right as much as possible. Without haste, return to the starting position. Then just turn left. Haste in this exercise is dangerous, all turns must be smooth and natural.

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3) Stand exactly as in the previous exercises. Head slowly tilt back, stay in this position for a few seconds.

Complex of exercises №3

The third set of exercises is also ideal for patients in various conditions: both in remission and in exacerbation.

1) Carry out the exercises "1 "3" of the complex number 1.

2) Get up straight. Take a few deep breaths. Form the letter "T" with your hands. Now you need to bend over and do the mill exercise.

4) To accept a position identical to the past. Hands freely straightened "at the seams". With fully relaxed limbs, perform 10 circular movements with the shoulders clockwise, then 10 counterclockwise.

5) Get up in a comfortable position. The body is relaxed. Legs at shoulder level. On account of "one" raise your right arm above your head. Lower. The same thing to do with the other limb.

The initial poses and necessary movements are displayed on the photo of the gymnastics for the neck of Bubnovsky.

Three presented complexes are quite enough, if we are talking about problems with the neck in the initial stage. If the process "running" requires more complete and complex exercises. Fortunately, the description of gymnastics for the neck of Bubnovsky includes other more complex and effective complexes.

The most effective exercises of gymnastics for the neck of Bubnovsky

The effectiveness of the complexes presented below is proved, but they are intended only for patients in remission. An acute condition is an absolute contraindication for performing exercises. This is dangerous and fraught with deterioration.

Complex of exercises №1

1) Sit on a chair. The back should be pressed, the position should be stable. Slowly tilt his head and put it on his chest.

Now you need to start making circular rotational movements. You need to do this smoothly and carefully, watching your own feelings.

Wrong technology of execution is fraught with dislocations.

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2) Take the horizontal position. Lie down better at something tough (ideally on the floor). Start to rotate the head to the right, then to the left, as if wanting to see what is happening on either side.

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3) Sit down, take a stable position. On the account "one" to exhale. During exhalation, lower your head to your chest and press your chin hard. Then take a breath and go back to the starting position.

4) Lie on your stomach. Hands at the seams, relax as much as possible. On account of "one" turn your head and press your ear to the floor. Fix in a similar position for a few seconds. Then do the same, but turn the other way.

5) The position is identical. Put your hands under your chin. On account of "one raise and arched back, while straightening the neck as much as the state and own anatomy of the spine allows. On account of "two" return to the original position.

Complex exercise number 2

1) Take the vertical position. Hands clench their fists, as if holding invisible dumbbells, spread out to the sides. The inner sides of the forearm should be pointed upwards. On the account of "fold" hands are bent, on the account "two" it is necessary to return them to their original position.

2) Get up again. Brushes should be placed on the shoulders, making light circular motions. The amplitude is minimal. The exercise is performed 10 times on and 10 counterclockwise.

3) Take the vertical position. With your hands form a lock, lay your limbs behind the back of your head. For the same purpose, a towel will do. The essence of the exercise is the "confrontation" of the neck and hands. Such physical activity has a beneficial effect on the condition of the muscles.

4) Repeat the same thing with your hands on your forehead.

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5) Get up straight. Relax. Shiver, moving the shoulders together, then divorce them and return to their original position. Repeat 7 times.

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6) With your right hand touch the left ear, clasp your head and pull it in the opposite direction. Haste is excluded.

7) Repeat exercise "5 only this time to spread your shoulders, straining your back muscles.

8) Take the horizontal position. On account of "one" to raise his head above the floor, on account of "two" to return to the original pose.

Complex of exercises №3

1) Take the "sitting" posture. Relax my neck. Head back to the left, stay in this position for half a minute. Then, with the same smooth movement, throw your head to the right. On the "exit" should be a pendulum movement. Do the exercise 5-10 times.

2) Relax. Sit down. Head lowered on the chest, leave in this position for half a minute. Then lift the neck outstretched. Repeat 7 times.

3) Sit down, take a comfortable pose. On account of "one" turn the head to the left "as far as the stop as far as possible health opportunities. Under the account of "two" slightly raise your head and look up. Under the account of "three" to lower the head and return the neck to its starting position.

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4) Take the position "standing" or "sitting clasp your arm with the opposite shoulder. Stay in this position for half a minute. Do the same with the other hand.

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5) The principle of the exercise is similar to the previous one. The difference is that the hands should be raised above the head.

6) Carry out the exercise "8" of the sparing complex №1. Quantity - 15 times.

7) Take the vertical position. On the account of "one" to extend the neck as far as possible. On account of "two" put your ear on your shoulder. Movement should begin with the lower parts of the neck. On account of "three" to return to the original pose.

In the complex of these exercises is enough to keep the spine in tone.

We also recommend video gymnastics for the neck of Bubnovsky:

How to properly do gymnastics for Bubnovsky's neck

There are several rules for doing the exercises:

1) Exercises are fully recommended only during the remission of the underlying disease.

2) It is necessary to monitor breathing. The slower pace indicates that the number of times and / or approaches should be reduced.

3) Do not engage in forced pace. Start the exercise is recommended 3-5 times.

5) Pain sensations should be excluded.

Observing these rules, a person protects himself from undesirable consequences and guarantees the effectiveness of gymnastics.

A source: http://zhenskoe-mnenie.ru/themes/health/chto-takoe-gimnastika-dlia-shei-bubnovskogo-naskolko-effektivna-gimnastika-dlia-shei-bubnovskogo-kak-pravilno-delat/

Neck gymnastics of Bubnovsky

Almost every second person has problems with the spine, and one of the most common diseases are the diseases of his upper department.

Most often, these diseases appear because of a sedentary lifestyle.

With this image, the work of muscles is broken first, and after some time the structure of the discs is defective, due to which they lose their flexibility and mobility.

As a result, vertebral dystrophy develops and various diseases of the spine appear, among which are the osteochondrosis of the cervical spine.

Dr. Bubnovsky combined the most effective exercises into one complex that helps people cope with the pathology of the intervertebral discs.

Exercises Dr. Bubnovsky for the cervical department helps to improve health and get rid of the pain in this area.

These exercises do not pose a health hazard and are suitable for all age groups.

When it is necessary to conduct gymnastics

The treatment of cervical osteochondrosis according to Bubnovsky is considered the best option for solving problems with the spine. Most often, this disease begins to form from adolescence, if the child does not lead an active lifestyle and does not follow his posture.

Before using this method, it is necessary to understand the main causes, which cause pain in the upper back. The most common cause is osteochondrosis.

The first signs of this disease are discomfort for a long time. Over time, there is pain, which is increasing and intensifying. And as a result: the patient can not turn his head.

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After performing or the next day your muscles may be aching. Professor Bubnovsky about neck pain after classes says that this is normal reaction of the body.

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The positive effect of the exercises can be felt after two weeks, if you perform these exercises correctly and every day.

If you do the wrong gymnastics, you can not only not achieve the desired result in the near future, but also harm your health. Therefore, the key is the regularity and technique of doing the exercises.

Indications for the use of Bubnovsky exercises for the neck at home or behind the workplace:

1. Osteochondrosis in the cervical region
2. Headache
3. Pain in the neck
4. Insomnia
5. Vegetosovascular syndrome
6. High blood pressure
7. When sleepy during the day
8. Problems with memory and mindfulness

This gymnastics is very important for people working for a long time at the computer or in the office.

Because these exercises can be performed not only for the prevention and treatment of spine diseases, but also simple stimulation of the circulation in the back region.

This increases brain efficiency and body productivity.

General description of Bubnovsky's neck gymnastics

According to the doctor, the main problem of cervical osteochondrosis is a violation of blood circulation in the muscles.

Because of this, mobility in the intervertebral discs worsens, and as a result - nerve compression and pain.

Performing gymnastics for the neck of Dr. Bubnovsky at home after a few days of regular exercises will relieve the discomfort.

The main recommendations of the doctor:

• The exercises described below can be performed both at home and in the workplace, without wasting their time to visit the gym;
• Repeat each exercise must be 5 times;
• Classes should begin with the heating up of the problem area or with a light charge of Bubnovsky for the neck;
• Performing classes is necessary without jerks and other abrupt movements;
• The degree of load should be increased gradually;
• If acute pain occurs, stop the gymnastics until pain disappears;
• Watch your posture all the time;
• Over time, add exercises for the development of the lumbar and thoracic area.

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Exercises for the neck Bubnovsky:

1. Tilt the head forward and turn the neck to the left shoulder, the back should be even. Fix the head and hold it for 20-30 seconds. It is necessary to feel the tension at the same time.

   After this, we return to the starting position and do the same in the other direction.

2. For the next exercise, you need to lower your head down and fix it for 20-30 seconds.

   We return to the original and throw our heads back for the same time.

3. Next, turn the head from side to side with fixation. It is necessary to hold your head until a light painful sensation appears.

   We execute 5 times in both the right and the left.

4. Occupation: "Frame". It is necessary to turn the head to the right side, and place the right hand on the left shoulder. Hold for 30 seconds and repeat the exercise the other way.
5. Occupation "Fakir".

   It is necessary to connect hands above the head and perform head turns with fixation for half a minute in the right and left side.

6. Lesson "Goose".

   For the last exercise of gymnastics for the neck of Professor Bubnovsky it is necessary to stand up and pull out the head forward, and then turn the head to the shoulder. You need to do this exercise 5 times on each side, and also fix the head for half a minute.

Firming massage

To get a better effect from Bubnovsky's exercises in the treatment or prevention of cervical spine diseases, you can do self-massage.

To do this you need:

• Smoothly pat the nape of the neck, and then descend slowly down the spine, increasing the force and speed of pressure;
• Next, massage the vertebrae with your fingertips in smooth circular motions;
• With the palm of your hand, wrap your neck around the back and massage it from the bottom up.

Contraindications of gymnastics

It is forbidden to perform a complex of these exercises:

• at oncological diseases
• with ruptures of tendons and ligaments
• with an inclination to a stroke or a heart attack
• in the postoperative period.

That's why before performing any complex of exercises Dr. Bubnovsky, you need to consult a doctor.

And this video shows 11 effective exercises that will help get rid of pain in the cervical spine:

A source: http://perekis-i-soda.ru/shejnaya-gimnastika-bubnovskogo/