Because of a sedentary lifestyle, sedentarywork, hereditary factor and other causes, most people have problems with the back, neck and other organs of the musculoskeletal system. And if earlier it was difficult to solve the problem, today there is an original technique of Dr. Bubnovsky. It is it that allows us to restore the primary functions of the motor system. And do it realistically in your usual home environment. What charging for Bubnovsky will suit you, decide for yourself.
Regardless of the disease, type of pain and otherindividual features, charging is carried out in a gentle mode. This means that all exercises are done at a slow or moderate pace, without jerks and sudden movements. Charging Bubnovsky for beginners is a set of measures aimed at eliminating pain symptoms, distortions in one direction or another. The task of these simple and accessible exercises is to make your movements graceful.
Depending on the types of diseases and affected areas of the body, the following types of professional medical gymnastics are distinguished:
As you can see, charging Dr. Bubnovsky allows to solve a lot of problems that are observed in patients of different ages.
Bubnovsky not only came up with his ownWellness gymnastics for all occasions, but also tried it on myself. As a result, he managed to get rid of a wheelchair, recover and heal others. However, according to the author, a good result can be achieved only with the daily execution of a suitable complex for you. Otherwise, charging for the spine according to Bubnovsky will give a weak or very temporary effect.
Since each method is designed to eliminatethis or that problem, it does not contain any contraindications. However, it should be understood that everything is purely individual, for example in the rehabilitation postoperative process. Consequently, the charge itself is chosen according to Bubnovsky individually, or it presupposes the presence of a qualified instructor. For example, such specialists work in the very center of Dr. Bubnovsky and his representations. Residents of St. Petersburg can be found on Vasilievsky Island, 5th line, 70, and Lanskoe Highway 14, building 1, letter A. Working hours: Monday to Friday from 9:00 to 22:00 , on Saturday from 11:00 to 18:00.
Charging according to Bubnovsky is an excellent selectionphysical exercises that relieve the pain in the joints, which makes them soft and supple, strengthens. It helps to prevent or slow down the development of arthritis, arthrosis, gout, flat feet.
Complex for the spine helps to restoremobility of the back to patients suffering from the effects of scoliosis, osteochondrosis, and intervertebral hernias. Special complexes for the neck relieve of such trouble as "widow's hump" or "withers". In a word, all these exercises relieve pain, level the spine, treat joints and simply make life easier.
The whole complex consists of 6-7 exercises.All of them are performed on the floor by using a special mat for yoga or any other covering. The first thing to do is to stand on all fours (focus on the palms and knees). Then inhale and arch your back. On exhalation, bend backwards. In yoga, this exercise is also called a "cat". Repeat the movements on inhalation and exhalation up to 15-20 times. Do not forget that all your actions should be smooth and slow.
Another useful exercise, which includes charging by Bubnovsky, called the "Stretching Step".It is performed from the base position (remember the previous position with an emphasis on the knees and hands). Bend the right leg in the knee and sit on it, moving the weight of the body in the same direction. The left leg is pulled to the side, descend below and simultaneously bring forward the right hand. In turn, the left palm tends to a straight leg. Soak in this position for a few seconds and change the position of the arms and legs to the opposite.
While doing this exercise, try to overcome painful sensations and make each step as widely as possible. The number of repetitions per approach is 20.
The next exercise is called "Bleeding".It begins with an emphasis on the knees and hands. Next, you need to slightly push back the knees and make the distance between the palms and feet even more. Then gently stretch forward, transferring part of the load to your hands. Repeat this action 5-6 times, but try not to bend at the same time in the back.
In the next step, go back to the previousthe initial position, bend your arms in the elbows (as with push-ups), exhale and lower the body to the floor. At the very bottom, straighten your arms, lower the pelvis on the heels and stretch the muscles of the waist. This situation resembles a pose of a child from yoga. Repeat 5-7 times. This is an excellent exercise for hernia. According to Bubnovsky, as you can see, it is not difficult to deal with. The main thing is that no equipment is required and all approaches can be performed at home.
It is carried out from the supine position on the back.At the same time, the legs remain bent at the knees and an emphasis is placed on the feet. Next, you need to put your hands in the lock behind your head, with your chin pressed hard against your chest. The next step is to lift the upper part of the trunk (as when pumping the press). Try to tear off the shoulder blades from the floor and reach out to the knees with your elbows. It is noteworthy that the number of such repetitions is not limited. Do them as you can.
The next exercise is a perfect exercise forjoints (Bubnovsky for it is not in vain called "joint operations master"). It is performed from a lying position. The back and head are on the floor, the legs are bent at the knees, and the arms are arbitrarily stretched out to the sides. On exhalation, push firmly with stops on the floor and raise your pelvis upward. Hold for 1-2 seconds. Go downstairs. Repeat 10-30 times. At the end of the complex, it can be repeated 2-3 more times.
This complex can be performed in the morning without getting up frombeds. It allows you to quickly wake up and tune in for a new day. It begins with a stop. Turn them (both feet simultaneously) to the right and left. This movement reminds the janitors on the car. Then try to spread out your fingers with force and squeeze again. Repeat all this 15-20 times. Next, start describing the stops in a circle in one, and after and in another direction (in each of 20 times).
Согните ноги в коленях.Alternately lower the right knee to the left foot, and then left - to the right. At the third stage, it is necessary to perform the pelvis upwards and finish the complex with the exercise "cat". Now you are ready to get out of bed.
Remove tension from the cervical department will help you charge for the neck according to Bubnovsky. The main thing is that it is not difficult to perform it.First, kneel down and sit on your heels. Further, extend beyond the top of the head. Slowly turn the head to the right and left. Then try to tilt the head alternately to one shoulder and the other. Just pull your ear to your forearm, not to your ear. Repeat 5-10 times to each side.
Make a circle head on both sides alternately.Imagine in your mind that the head is a big pencil with which you are trying to describe the circumference on the ceiling. The main thing is not to try to throw your head back. Then start swinging your head back and forth. Repeat the same number of times as in the previous neck exercises.
To relax, place your legs wide apart, grab your elbows with your hands, and in this position, lower your upper part down. Imagine that you are a stream of water that flows easily to the floor. Relax.
In the first stage, get on all fours.Then turn your head and at the same time swing the pelvis to the right. Change the side. Repeat 5-6 times in each direction. After that, return to the previous position. Twist the pelvis alternately on each side. To this you can connect the head. Repeat the exercise 5-7 times.
Return to the original position.Slightly bend your knees toward the feet, straighten your arms and stretch forward. Thus, you will make a light and soft stretching of the back. Then stand with the emphasis on the palm and knees. Extend your right hand forward and at the same time lift the opposite side as a counterweight. Hold this position for 4-5 accounts. Repeat with the other hand and foot. Return to the pose of the child, putting the weight on his heels. Put your head on the floor, round your back and stretch your arms forward.
Go to the wall. Lay on the bottom of the mat.Lie on your back. Then lift both legs with an emphasis on the wall. Gently move, leaning on his arms and legs, climb the wall. Move like this until your lumbar region hits the wall and your legs are raised high. Stand in this position on 4-5 accounts. Exhale and inhale. And then gently lower your legs behind your head. To get out of a pose, it is enough to roll back or lie on one side and rise.
