Bubnovskaya exercises at home for the elderly, neck and joints, the spine hernia. Free video download

gymnastics by the procedure SM Bubnovskaya are increasingly used in the home. Confidence in its development is the fact that he himself, as a practical disabled after a serious injury, was able to fully recover. In addition, Sergey is a doctor of medical sciences, and it is his merit to systematize all existing physical therapy techniques.

The basic principles of the methods of treatment and rehabilitation Bubnovskaya

Physiotherapy, founded by SM Bubnovsky is a unique method Use exercise as a basis for rehabilitation treatment and prevention of many diseases. The fundamental principle it can be considered permanent motion, regardless of the severity.

In addition, these treatment guidelines are based on:

• Accessible and clear theoretical basis.
• Integrated application of all existing physical therapy techniques.
• The motivation of the patient to struggle for recovery.
• System alternation and repetition of the necessary facilities and individual exercises.
• The use of individual tasks system.
• Applying necessary simulators.
• Inclusion in the treatment of elements of psychotherapy and meditation.

3 adaptive exercises for all

Gymnastics Bubnovskaya at home starts with its adaptive options. The essence of adaptive exercises is to prepare for more intense and focused training. The simplicity and accessibility of exercises allow unlimited use it at home employment is the main advantage.

Adaptive gymnastics includes more than 100 exercises. But in practice, there is no need to use it all at once.

The most common and accessible to all the following:

Pushups

Push-ups help to normalize the blood flow in the vertebral arteries. As a result - improvement of cerebral blood flow. When the need to take account of their condition. In the presence of diseases of the spine and joints exercise is carried out at a slow pace, flowing movements.

Lie on the floor, arms bent at the elbows, palms forward fingers rest on the floor next to the chest. The tips of the toes to lean on the floor. Do three push-ups. When the body is lowered breath while lifting - exhale. After three push-ups to take a sitting position on his knees, buttocks lowered heels.

Raise straight body upward femur perpendicular shins. On the rise - a breath, on lowering - exhale. Repeat 3 times and return to the push-ups. Number of cycles - on state of health, but not less than three. With each exhale screaming: "Ha!". Ideally, you want to increase the number of repetitions to 100 per day.

Abdominal exercises

Is performed lying on your back. Legs bent at the knees, arms stretched behind his head, his hands folded. Chin pressed against his chest. On the exhale as much as possible to tear the blades off the floor and hold as possible. Belly draw. Repeat as possible. Every day the increase by one repetition.

Strengthening back and stretching Femur

Prone bent at the elbows are disposed in parallel with the support body on the palm. On the exhale, make a maximum swing one leg up. Repeat 10 times. Same do with the other leg. Then try to lift both legs at once. Do not panic if you can not at once. Exercise is not the easiest, so to achieve pure performance should gradually.

Gymnastics Bubnovskaya doctor for pain in the spine

Bubnovskaya gymnastics at home, usually assigned as homework in preventive and curative purposes. Gymnastics purpose precedes a comprehensive survey, because along with indications for the use of complexes and has a number of contraindications.

Indications for use of gymnastics	Contraindications
relative	absolute
Instability of the spine segments. Osteochondrosis of the lumbosacral spine. Post traumatic and postoperative conditions. Scoliosis and posture disorder. Paralysis and paresis. Herniation and protrusion. Pain in the spine with functional disorders.	Kidney and liver in the first step above. Oncological diseases of the spine. Decompensated heart disease. Surgical interventions on other organs (in the early postoperative period). Injury, accompanied by rupture of ligaments and muscles. Conditions after spinal surgery.	Malignancies. Any bleeding. Preinfarction and Pre-stroke conditions. Fractures of the long bones.

For each type of diseases of the musculoskeletal system developed its own method, however, each set of exercises can be duplicated.

Bubnovskaya gymnastics in osteochondrosis

At home, low back pain can be defeated using Bubnovskaya gymnastics.

It is a common disease brings trouble to numerous people. It is often accompanied by acute severe pain. The complex of exercises developed by SM Bubnovsky, can get rid of the symptoms of degenerative disc disease, and also help to restore muscle function, normalization of blood circulation and movement functions.

Exercises with cervical osteochondrosis

In the case of osteochondrosis of the cervical spine exercises should be aimed at the return of the mobility of the vertebrae.

The best exercises are:

1. Pull the neck forward, chin raised. Having described an arc in the direction of the chin up and to the right, reach out to them on the shoulder. The same be done in the left side.
2. Tilt ear to shoulder, wherein the maximum lifting chin up. Fix the position. Smoothly to do a similar movement to the other shoulder.
3. Simulate the movement of the striker goose lower your chin to your chest and make it rise in an arc forward. At the same time pull your neck forward. When returning to the IP should not throw back his head. If it turns out that you can use in the movement of the upper thoracic.
4. Make a motion chin, pulling up to your chest. Then gradually raise it in an arc while turning the head to the right side. Look at the ceiling and head back in the upright position of the upper arch. Make the same movement to the left.
5. Make head turns in the upright position. Rotations are performed smoothly with full amplitude. In the outermost position the head to record at 1-1 seconds.
6. Hand put on the opposite shoulder and lift the forearm parallel to the floor. Put on it to press the chin and Feel tension in the muscles of the skull base zone. Push 4-5 sec., And then do it all in the opposite direction.
7. Raise both hands up, pull back to the deflection. Chin apply upward and forward, his neck stretched forward.
8. Reduce smooth movement of the blade, then diluted arms, one up and away, the second - in the direction downwards. Return to starting position and do it all by changing hand position vertically.

Here we describe the most effective and harmless exercise of techniques SM Bubnovskaya. Many women try on their own to add to them strength exercises. In this regard, it is necessary to give advice: Do not use in training with cervical osteochondrosis power and load exercises without a prescription.

Osteochondrosis of the thoracic

osteochondrosis of the thoracic spine is much rarer than the other diseases of the spine. The reason is sufficiently powerful muscular corset and limited mobility department. But his evil is a difficult diagnosis: symptoms are very similar to other diseases.

Therefore, until the end of a complete examination and accurate diagnosis should not engage in self-medicate.

For homework in this disease may be offered the following exercises:

1. Raise your shoulders up, engage, at the expense of 10 - to return to the SP.
2. Flatten blades, count to 10, then as much as possible to reduce the front shoulders, as it were, folding in half.
3. Small rotation arms: her fingertips - on his shoulders. Elbows describe the maximum possible circumference. On four counts made forward rotation, four - back. Repetitions to each side - at least ten.
4. In position "cat" to bend back. Fix for a few seconds. Relax, then repeat.
5. Sitting on a chair with a straight back, close his outstretched arms forward to the castle. Rotates the upper part of the body in different directions by 5 times.

Exercising with a herniated disc and osteochondrosis of the lumbosacral

Bubnovskaya exercises at home - this is a big section devoted to the treatment of the most severe diseases of the spine. His lower divisions are subject to pathologies more than others. Their diseases have very serious consequences and difficult to treat.

Exercises for acute pain syndrome

In most cases the beginning of treatment coincides with the presence of acute pain. For successful treatment it is first necessary to stop the pain.

There are some effective exercises that will allow you to restore motor function and reduce pain:

1. Twisting. Lying to bend your knees, hands put on head. Produce pulling your knees to your elbows, alternating movement of the limbs.
2. Walking on all fours. The most simple exercise to perform which do not need any training. The only thing to bear in mind that at the same time moving the opposite upper and lower extremities.
3. Stretching standing. Feet wider than shoulders, tilts alternately made to each leg.
4. Polumostik. Is performed lying on your back. Produced the raising and lowering of the pelvis with a deflection in a waist.

Complex lumbosacral

The following collection of the best exercises Bubnovskaya as a universal medical complex for home occupations:

1. Walking on the buttocks. Sitting on the floor, hands folded on his chest, buttocks pass on the meter back and forth. Make such passages 10 to 15.
2. Deflection and twist. Bend back to the twists in different directions, each time taking the opposite ankle.
3. Lean forward. Standing, hands over his head. Make lean forward to get his hands fingertips. Repeat 10 - 15 times.
4. The side slopes. Put your feet shoulder-width apart, raise one arm up, the second - at the bottom. Bend in the opposite direction his raised hand. Change hands in places, and to make the slope in the opposite direction.
5. Lifting arm deflection. Lying on your stomach, stretch your arms forward. Head to put on his left cheek. Off the floor chest and right arm. When you return to the starting position of the head to put on the right cheek. The same be done with the left hand. Perform 10 times.
6. Raising deflection hands. Technique is described in the previous exercise, but immediately raised both hands.
7. Cat. On all fours, exhale bend your back to the max, fixed and unable to breathe. With breath, return to the SP. As you exhale, bend back down to fix. The number of repetitions pairs movements - 10-15.
8. Bicycle. On the back stretch your arms parallel to the body, legs bent. Raise your thighs perpendicular to the floor. Perform movements similar to the rotation of the bicycle pedals.
9. Cyclists with twists. Lying on his back, his hands - at the back. Knee to the opposite elbow to get a simultaneous counter movement of the shoulder and elbow. Repeat a couple of other receiving limb.
10. Lifting the pelvis. Lying on the mat, legs bent at the knees so that the feet are close to the buttocks. Holding on to the ankle hands, lift the pelvis with simultaneous deflection of the back.

Exercising the spine scoliosis

Scoliosis is usually formed in childhood and adolescence, and is a major and not fully studied the problem. His treatment - the process time-consuming.

CM. Bubnovsky kinezeterapii developed a methodology for the use in the treatment of this disease:

1. Get up on all fours, you exhale lower your buttocks on your heels, bend your back and breathe deeply.
2. In this same position to perform alternate legs swings upward and outward.
3. IP is stored. Produce lowering of the pelvis in hand, before the pain. Knees off the floor not to tear.
4. In the same position on the inhale bend back and lift up his head so he could see the ceiling. Arch your back and lift your head, as you exhale, drop the chin and arch the back.
5. Lying on your back, legs bent at the knees to lower the floor, alternately in each direction.
6. In the same IP to take both hands, one leg to pull her to her stomach. Same do with the other limb. If possible, pull both legs simultaneously.
7. Push-ups on their knees. Then - in the "strip".

Bubnovskaya exercises for knee

Arthritis and arthrosis of the knee joint disease is very common. They bring a lot of suffering to the sick and in some cases lead to disability.

Sergey has developed a separate method of combating these illnesses:

1. Lying on his back, turn smoothly bend and unbend legs at the hip and knee joints.
2. "Bicycle", lying on his back.
3. "The vertical shears."
4. "Horizontal scissors."
5. Stretching the foot and ankle. Lying down, legs together, "pull" on the fingertips as possible. After fixing a few seconds, relax and repeat again.
6. Lying on his side to raise and lower straight legs. If you just can not, raise first one. After a few workouts, try to raise both simultaneously. After the 10 repetitions turn over.

Gymnastics simulator Bubnovskogo (MTB)

Bubnovskaya simulator is used for many diseases, so the systems have been developed for each of them. The number of exercises - 50.

Listed below are the most versatile:

1. Link with the upper block.
2. Link snizhnego block.
3. "Sharq" (pull from the bottom on the hips).
4. Craving for yourself by bending your elbows.
5. Thrust from the top down through the sides.

Bubnovskaya complex exercises on gym ball

Fitball has long been a women one of the most popular gymnastic apparatus. Many believe that this huge ball is completely safe and reduces the load compared to classical exercises. Therefore advised to use it to people with weak physical preparation and a large overweight.

This opinion is a clear error and fitball used in the early treatment of spinal disorders is not recommended. This can be done after the end of the initial training course or adaptive.

Basic exercises that are recommended SM Bubnovsky:

1. Lie on your belly the ball so that the body is not hanging. Feet firmly geared for emphasis. On the exhale, lift the body parallel to the floor, hold and return to the starting position.
2. IP - the same. Hands simply supported on the palms and elbows. On the exhale, lift the straight leg, lock and drop.
3. Lie down on the ball, holding the body parallel to the floor. Reliance - on straight arms. Make head turns in both directions at a time so as to see their heels.
4. Kneeling, clasp the ball with his hands and trying to catch up, without straining back muscles.

Exercise for the spine with the use of expanders

Expanders or rubber buffers - one of the most affordable for home use of the simulator options. dozens of exercises you can do with them.

The most common exercises Bubnovskaya:

1. Lie on your back and take up the support. Produce foot shock absorber rod, fixed at the top of the wall. Rod is made to the moment when the heel touches the floor.
2. The same, but with both feet.
3. Lie on your stomach and by bending the legs (or both) in the knee joint to produce thrust expander, fastened at the bottom of the wall.
4. Craving a knee to the stomach is made exactly the same way, but lying on his back.
5. Thrust foot, standing on all fours.

Rehabilitation exercises in spinal fracture

For injuries of the spine exercises are appointed from the first day after surgery. In the bed:

1. Legs bent to lift her head and shoulders. Look forward.
2. Legs straight. Stretch hands to toes.
3. The same, but with one foot placed on the other.

After the abolition of bed rest:

1. From a prone position to raise the back, leaning on his feet and elbows.
2. Lying on his stomach with a support on the elbows, raise your head and shoulders.
3. "Bicycle".

Charging for the elderly

Gymnastics Bubnovskaya at home most relevant for older people.

For the older age groups, there are quite accessible exercises:

• Sipping. They can be done lying down, sitting or standing.
• The slopes. Produced both standing and sitting.
• Rotation of the head, pelvis and body.
• Vis on the bar.
• Push-ups from a chair.
• Squats.

Set out in Article material shows that according to the methods SM gymnastics Bubnovskogo can be applied both in the hospital or outpatient clinic and at home. In any case, it is able to alleviate the disease and, in most cases, result in a stable remission.

Video of Gymnastics Bubnovskaya

Three important exercise: