Doctor Bubnovsky: exercises for the spine, adaptive gymnastics, recommendations

How many people in the world are suffering from pain inback! Physiologists say that frequent problems with the spine - this is the payment of humanity for the opportunity to walk on two legs with proudly raised head. Well, of course, all the possible benefits of civilization affect our spinal column far from the best way. We are lazy, we do not move much, we sit and eat a lot - from here even young people often have osteochondrosis and intervertebral hernias. What can we say about the older generation!

People who have ever experienced what are severe painsin the back, they know how painful this is. In such moments, it would seem, everything is ready to give for someone to teach and prompt how to get rid of the misfortune. Ointments and tablets help only for a while, and then again there comes a deterioration. It's scary to do physical exercises, because you are even afraid to move. And meanwhile there is a doctor named Bubnovsky. Exercises for the spine, they developed, can help even very desperate people. Do not believe me? And in vain! Read the information given in our article. And begin to act, because, as the wise say: "Under a recumbent stone ..."

Meet - Bubnovsky Sergey Mikhailovich!

Who is this - Dr. Bubnovsky?It is known that he has a doctorate in medicine and is a professor and founder of kinesitherapy. Today, he has two higher educations and twenty years of successful medical practice, entirely devoted to the treatment of both acute and chronic diseases of the musculoskeletal system of man. Sergei Mikhailovich takes patients in the health center he created in Moscow and combines his main activity with the doctor's work in the KamAZ-master team. And this irrepressible man himself takes part in many rally competitions. That's what he is - Dr. Bubnovsky. Exercises for the spine, numerous books dedicated to health, designed by him simulators for the employment of sick people - these are the fruits of his work.

And everything began once with a tragic event.The life of Sergei Mikhailovich developed in such a way that at 22 he got into a major auto accident, as a result of which, due to serious injuries, he could not move practically. The predictions of the treating doctors were quite disappointing, and the young man was forced to look for the ways of healing himself. For 27 years he worked hard to regain his health. And he achieved his goal. Based on his own experience of fighting the disease, Dr. Bubnovsky developed his own treatment system, which daily helps a huge number of people.

What is the method based on?

What is the essence of the method?The main thing here is the treatment of the joints and the spine with motion. This method is called kinesitherapy. Usually people who feel pain and discomfort in the joints, try to move as little as possible to ensure the patient's body maximum rest. Doctors usually agree with this approach and prescribe external treatment with ointments, and often begin to insist on surgical intervention. Very often, operations are performed with a hernia of the spine, it is believed that this is almost the only means that can help trouble.

But the method of Dr. Bubnovsky was built in the firstturn to eliminate hypodynamia. The patient makes special safe exercises, in which the tiny deep muscles that hold the spine are activated. The strength of these muscles is such that when any vertebra is loosened or deformed, they squeeze it with terrible force, trying to hold it in place. This causes hernia, pinching of nerve fibers, etc. The rehabilitation exercises of kinesitherapy can remove muscle spasm and return sick vertebrae to the place.

Complex of pain relievers

1. Prepare to master the method of Bubnovsky.Exercise for the spine number one begins with a relaxation of the back, and then with its deflection. For this we stand unhurriedly on our knees, hands on the floor. Then on exhalation slowly we bend our backs upwards, and on inspiration we bend downwards. We do everything slowly and smoothly, 20 times.
2. Упражнение, растягивающее мышцы.You need to get on all fours, then stretch your right leg back and sit down on the left. Pull the left foot forward that there is strength, while lowering lower and lower. After everything is done 20 times, change legs, do 20 exercises again.
3. Starting position - standing on all fours. We pull the torso forward as far as possible, and in no case do we bend the waist.
4. And now stretch your back muscles.To do this, sit down on all fours, and then fold. On the exhale, bending both arms in the elbows, bend the body to the floor. On the next exhale, straighten your arms, while sitting on the heels. Do 6 repetitions.
5. The following movements are recommended methodBubnovsky - exercise for the spine and at the same time for the abdominals. We lay down on the back with bent knees, arms widened behind the head. The body on the exhale rises so that the elbows must touch the knees. For untrained and obese people, this exercise may seem too difficult at first. You can help yourself stroke hands.
6. We do the "half-bridge". To do this, lie down on your back, arms are lying along the body. On the exhale, raise the pelvis as high as possible, while inhaling, lower it. This movement can be done up to 30 times.

Adaptive Gymnastics

Spinal treatment according to the method of Bubnovsky himself the author of the method recommends starting with a special adaptive gymnastics. It will help the body to tune in the desired way. Ready, start:

1. Sit on the heels and actively breathe. Inhaling to raise and do with your hands circular sweeps. On the exhale, return to the starting position.
2. Conduct cleansing breath. At the same time, palms should be placed on the stomach and through tightly compressed lips make the sound "pf".
3. Make an exercise for the press at number 5 from the previous chapter.
4. Lying on your back, raise the pelvis from the floor. Legs bent at the knees.
5. Group from the prone position. As you exhale, the torso and bent legs simultaneously rise. You need to try to bring your knees and elbows together.

Exercises for feet

Treatment of the spine using the Bubnovsky method will be more effective if the patient makes it a rule for him to regularly perform these simple exercises to strengthen the feet during a warm-up:

1. Lie on your back, arms lying on the sides, legs straight, shoulder-width apart. Big toes alternately bend and then stretch, straining them as much as possible.
2. I. p. The same as above. The exercise consists of rotation of the feet alternately clockwise and against.
3. I. n. Former. Big toes are alternately reduced and divorced.
4. The toes of the feet are compressed as if you want to pinch an object with them, and then spread it apart.

Why is it important to strengthen the foot in diseases of the spine

Let's talk about the reasons whygymnastics according to the method of Bubnovsky includes such elementary exercises for feet. The fact is that the feet, along with the ankle joints, serve as shock absorbers when walking, which reduces the load on the back. They have 27 bones, the same number of muscles and 109 ligaments. And this whole device should function perfectly. In fact, everything is not happening, which, of course, adversely affects the spine. That is why it is so important to patiently strengthen the foot.

Classes on special simulators

There are original simulators thatdeveloped himself Bubnovsky. Exercises for the spine, performed with the help of these devices, help to speed up the return of health. Classes on the simulator famous doctors are able to restore the tone of the spinal muscles, strengthen the muscular skeleton, they return the joints lost functions, improve blood flow, normalize and accelerate biochemical processes, eliminate pain and cramps, and also help prevent diseases of the spine and other joints of our body.

Bubnovsky treatment using classesat the simulators, it is recommended for those patients who have recently undergone surgery and are in need of rehabilitation. Many patients were convinced by their own experience that the Bubnovsky simulator is an excellent alternative to surgical intervention. Exercises in the gym are shown for both adults and children. The only drawback is that for such classes will have to attend a special center.

Doctor's recommendations

There are a number of recommendations and tips that givesDr. Bubnovsky. Exercises for the spine, of course, must be performed regularly. But that is not all. Here, for example, we all spend a third of our lives in a dream. Unfortunately, very often our back does not receive proper rest. So what should you do?

1. Choose a good mattress. It is clear that sleeping on a soft is much nicer, but hard is much more useful for our vertebrae.
2. For the back is the worst when a person sleeps onthe stomach. In this case, the neck is bent up, and this is an unnecessary load on the spine. The best posture for sleeping is on the side or on the back. Use a special pillow for the body, with its help you can evenly distribute body weight.
3. After sleep, you do not need to immediately abruptly get out of bed, it is better to spend some time on how to properly stretch yourself.

Especially for office workers

Method Bubnovsky, reviews of which can inspireoptimism, even for people with very large back problems, helps many. But the disease is best prevented, not cured. Here are the recommendations that the doctor gives to those who work in the office (these people often suffer from back pain due to a sedentary lifestyle):

1. Очень важно, на чем вы сидите.If it is not possible to install an ergonomic chair, then follow your pose. The legs should not be crossed, and the body should bend forward or back, let the knees be bent at a right angle.
2. Your computer should be at eye level so that you do not have to constantly lower or lift your head.
3. Be sure to take short breaks every 45 minutes, during which you can get up and do a little warm-up.

Centers of Bubnovsky

Упражнения при грыже позвоночника Бубновский advises to do in special centers under the guidance of experienced instructors. There you can get detailed advice. Today, such places are open in many large cities of Russia, their number is constantly increasing. By phone 8-800-555-35-48 you can find out if there is such a center in your city.

Conclusion

Well, now you know a lot about the methodBubnovsky. The exercises described in our article, despite their lightness, are really capable of working wonders. A healthy elastic spine is one of the hallmarks of youth. Fortunately, it is possible to achieve an almost perfect condition of the spinal column at any age. It is only necessary not to lose faith in yourself and your strength!