Adaptive gymnastics Bubnovsky for joints - video lessons for beginners

Modern medicine has developed many techniques to maintain the overall health of the body.

The joint gymnastics of Dr. Bubnovsky is a unique and effective method, belonging to their number. It is so simple and accessible that even a beginner will easily master it.

Sergey Bubnovsky is the developer of the system based on the performance of certain therapeutic exercises.

What is the essence of the

system This system is related to alternative neurology and orthopedics.

It allows you to treat chronic diseases of the musculoskeletal system without pharmacological drugs and the use of corsets, while raising the internal reserves of your body.

Properly performing exercises causes the recovery and activation of deep muscles. This method has already helped many people of different age groups and saved thousands of patients from the operation on the spine.

The system is often called extreme rehabilitation .

Classes on the Bubnovsky system can heal osteochondrosis, herniated discs, rheumatoid arthritis, deforming coxarthrosis, various types of postural disorders in children and many other diseases.

Anesthetic exercises for the spine

The Bubnovsky gymnasium complex consists of several groups of exercises. The first of these - anesthetic consists of:

1. The first exercise of the is to relax and bend the back. When performing this exercise, they kneel and rest their hands on the floor. Then slowly bend your back, exhaling, on the inspiration bend. Exercise is performed without sudden movements, smoothly. It is recommended to perform the exercise 20 times in one approach.
2. The second exercise of is stretching the muscles. When you do it, you get on all fours, pull your right leg back and sit on your left foot. Given their capabilities, the left leg is pulled forward, sinking lower. Exercise should be done 20 times per foot. It is better to do the exercise without jerks, smoothly overcoming painful sensations.
3. The third exercise of is the slopes. A person stands on all fours and tries to pull the trunk as far forward as possible, without bending the lower back and keeping his balance.
4. The fourth exercise of is stretching the back muscles. When it is performed, they first get on all fours, then add up in the following way: when inhaling is performed, the arms in the elbow joints are bent and the body tilts to the floor;on the exhalation of the hands straighten and at the same time sit down on the heels. In this position, the muscles of the back begin to stretch. Repeat the exercise up to six times.
5. The fifth exercise - for the press. Do it lying on your back. Knees bend, hands are wound behind the head. On exhalation they raise their torso to the elbows of their knees. Perform the exercise before the sensation of a slight burning sensation in the muscles. Then the load is gradually increased, overcoming these sensations. For the best effect of the exercise under the lower back for the duration of the exercise, put an ice pack.
6. The sixth exercise - "The halt".Do it lying on your back. Hands put along the trunk. When exhaling, the pelvis is raised as high as possible. Make a "half-bridge".On inhaling, the pelvis is lowered. Perform the exercise up to 30 repetitions.

We offer you to watch a training video on the subject of how Bubnovsky joint exercises are performed for therapeutic purposes.

The basic complex of exercises

Gymnastics consists of several sets of exercises for different parts of the body.

Exercises for the upper limb belt

For work with the upper limb belt in the Bubnovsky gymnastics technique , push-ups from the floor are used.

Using this exercise, you can restore blood circulation in vertebral arteries, get rid of headache, vegetative-vascular dystonia, pain in the lumbar region, fatigue. Also, this exercise helps build muscle mass of the shoulder girdle.

Exercise rules:

1. The person lies on the floor of the , the hands are located at the chest level near the trunk with the palms facing down. Legs are straightened, closed. Do not round the back of your hands straighten.
2. Look forward. When inhaling, flex your arms and lower your torso. Then exhale sharply and extend arms, torso lift. Poorly prepared people at the initial stage of the exercise perform this exercise in a lightened manner, with an emphasis on the knees.
3. You can not perform the exercise with the bent back of the or the head lowered, since headaches may occur. The ideal way to perform the exercise is to hold the body in the same plane when lifting and lowering. It is necessary to perform five to ten repetitions in a row.
4. After this, kneels on the heels of and performs a three-fold exercise on the cleansing breath. Fulfillment: during inspiration, the arms are raised vertically upward and raised on their knees. Exercising a sharp exhalation, hands are lowered and sit down on the heels.

Exercise for abdominal muscles

This exercise improves the functioning of the gallbladder, intestinal peristalsis, normalizes the circulation of the cervical and thoracic spine.

How to perform the exercise:

1. The person lies on the back of the with slightly bent legs in the knees. Hands are pulled behind the head, shoulders are pressed to the ears. The chin is pressed to the chest.
2. It is important not to perform the nodal movements of the head .The head is fixed relative to the spine. Breathing in, the scapula is torn off the floor with hands.
3. All movements are performed by the in the maximum amplitude of the .In the upper point at the maximum stress, a sharp exhalation is carried out and the stomach is compressed. This contributes to a deep reduction and relaxation of abdominal muscles.
4. Perform the exercise either on time - within half a minute, or on the number of repetitions - from 5 to 10. It is recommended to perform this exercise on an empty stomach.

It is not necessary to perform the purification breath after this exercise, as during its execution the muscles of the chest are so well used.

Exercise for the muscles of the back and hamstrings of the thigh

Exercise:

1. The person lies on the abdomen of the with slightly bent at the elbows stretched along the body with his hands. Palms are located at the level of the waist and rest against the floor. The head of the looks ahead.
2. By exhaling the , make 20 flops with one foot then the other. Then they raise two legs at the same time. The legs are kept straight. The number of repetitions is limited by the possibilities.
3. It is important to ensure that the thigh rips from the floor of the , and the leg in the knee joint does not just bend.

To learn the practical experience of using joint gymnastics Bubnovsky, we offer you to watch a video.

Exercises for the neck

Exercise for the neck of Dr. Bubnovsky: a set of exercises

Dr. Bubnovsky managed to integrate the most effective world methods of restoration into a single complex and created a unique method of gymnastics. Dan. ..

Adaptive gymnastics for beginners

For the beginner, who decided to start treating his joints with the help of Bubnovsky's system, the author developed adaptive gymnastics for beginners, so that an untrained person could accustom himself to stresses.

Complex of exercises for beginners:

1. The first exercise. A man sits on his heels, relaxes and breathes. When carrying out an inspiration, perform circular movements with your hands. Exhalation is carried out sitting on the heels. Repeat exercise 20 times.
2. The second exercise of is respiratory. The palms are placed on the stomach and, exhaling through the tightly compressed lips, produce the sound of "PF!".Repeat 20 times.
3. The third exercise. A man lies on his back with his knees bent and his hands folded behind his head. When exhaling, they break away from the floor, when they breathe in, they return to their original position. Repeat 20 times.
4. Fourth exercise .The person lies in the starting position with bent knees and hands laid behind the head. Exhaling, raise the pelvis, while moving the knees. Repeat 20 times. Fifth exercise .Initial position on the back. Raise the body and legs, trying to close your knees and elbows. All this is carried out during exhalation. Repeat 20 times.
5. Sixth exercise .Lying on his right side, they rest with their right hand on the floor and pull their knees to their chests. Repeat 20 times on each side.

Always keep breathing and exercise smoothly. In this case, your training will be effective and painless.

Completing the sessions is recommended by the use of water procedures, such as a contrast shower with an obligatory cold component at the end;a sauna with an infusion of water on the stones for intense sweating, ending with a dip in the pool with cold water or rinsing in a cold shower.

Short-term cold loads tone the vessels and improve the work of the heart, brain, liver and kidneys.

On the video course for those who have basic exercises yet difficult.

How to treat patients

Patients' comments about Bubnovsky's gymnastics are positive.

Conclusions

Professor Bubnovsky and his joint gymnastics helped to cure not one thousand people. Gymnastics Bubnovsky is a unique technique, with regular implementation of which, a person can get rid of the problems associated with various joint diseases.

The main advantage of of this technique is that a person does not need to trust his health to a doctor, he makes his own efforts for his own recovery, and only from him and his diligence depends the effect.

Gymnastics is selected individually for each person, taking into account its individual characteristics, the degree of physical development, the stage of the development of the disease, general well-being.