Learn what healthy spine exercises to do to prevent unwanted defects from developing. Many people, hearing the name Bubnovsky, immediately remember spine exercises at home. This doctor has developed a unique gymnastics that allows you to eliminate pain in the joints and back. Today we will talk about this in more detail, and you will learn how with the help of simple movements you can improve the condition of the spinal column.
How do Bubnovsky exercises work at home?
Gymnastics Bubnovsky, exercises for the spine at home, which are part of it, are also called kinesiotherapy. This technique is based on the knowledge that muscles are the only tissue in our body that can be completely restored. The muscular corset is largely responsible for the health of the spinal column.
This suggests that instead of being in bed and taking various medications, we recommend performing Bubnovsky exercises for the spine at home. With their help, you can strengthen the muscular corset and thereby have a positive effect on the condition of the spinal column.
Bubnovsky's gymnastics can cure a number of diseases, for example, osteochondrosis, arthrosis, arthritis, herniated discs, scoliosis, etc. Kinesiotherapy can also be used for rehabilitation after surgery. We can safely say that Bubnovsky exercises for the spine at home can be a great way to avoid disability even after serious injury.
Benefits of Bubnovsky exercises for the spine at home
The main advantage of the Bubnovsky technique over various systems is its full compliance with human anatomy. At the same time, exercises for different age groups have some differences. Gymnastics of Dr. Bubnovsky improves blood flow and, thanks to a gradual increase in the load on the joints and muscles, strengthens them. The main advantages of this system are:
- All the features of the anatomy and physiology of the human body are taken into account.
- The load on the muscles and the articular-ligamentous apparatus is evenly distributed.
- The quality of tissue nutrition is improved.
- Cellular metabolism is accelerated.
- The patient is energized and energized. And his mood is improving.
- The mobility and tone of the joints improves.
- All gymnastics exercises can be performed at home and are not overly difficult.
Indications for the use of Bubnovsky gymnastics at home
The author of kinesiotherapy himself is sure that the movement can heal a lot of ailments. Dr. Bubnovsky says that using his technique, you can activate the body's internal reserves, which have a powerful healing effect. Very often, for various diseases, it is customary to recommend complete rest and bed rest. However, Bubnovsky notes that such an approach to treatment will only harm the patient.
He created special simulators that can eliminate pain and remove swelling. Due to physical activity, blood flow increases, which leads to an improvement in the quality of nutrition for all tissues of the human body. In such conditions, the body becomes able to effectively resist the disease.
Thanks to Bubnovsky's exercises for the spine at home, you have the opportunity to improve your health, and no surgical interventions are required. It should be said that Bubnovsky, whose exercises for the spine at home have become very popular, created a system by his own example. He had a serious accident and, according to doctors, should have been confined to a wheelchair.
However, the patient did not agree with this development of events and, thanks to the developed movements, was able to heal. The system we are considering today can be used not only for the treatment, but also for the prevention of ailments of the articular-ligamentous apparatus and the spinal column.
We have already talked about the treatment of which diseases Dr. Bubnovsky's system can be effective. However, then we discussed only possible problems with the spine and joints. In practice, kinesiotherapy additionally strengthens the heart muscle, which makes it a very effective prophylactic against heart attacks and strokes. In addition, Bubnovsky's exercises for the spine at home can be useful for diseases of the venous system.
Let's take a closer look at the main indications for using this system:
- Vertebral fractures.
- Intervertebral hernia.
- Dislocated joints.
- Hip joint necrosis.
- Inflammatory processes of the tendons.
- Ailments of the reproductive system.
- Haemorrhoids.
Today, more and more Bubnovsky exercises for the spine at home are prescribed for obesity, during rehabilitation after surgery, after a heart attack, etc.
Bubnovsky's adaptive gymnastics
It should be said right away that Bubnovsky's exercises for the spine at home are very easy to perform. After completing about 9 or 10 movements, a person can restore their strength. Such a complex is called adaptive gymnastics.
- Relax your back muscles and get on all fours.
- Begin to arch your back as you exhale, and while inhaling, lower it down. This exercise should be done 15 times.
- Continuing to remain on all fours, bend your elbow joints and tilt your body forward and down as you inhale. As you exhale, lower your buttocks to your heels. If you did everything correctly, you should feel how your back muscles stretch. Repeat the exercise six times.
- Do not change the starting position. Begin to stretch your body forward, keeping your back straight. It is important not to bend the lumbar back when performing the exercise.
- Standing on all fours, bend your left leg at the knee and slowly sit on it. At the same time, it is necessary to take the right leg back so that it is straightened. Try to lower it as low as possible. It is possible that when you perform this movement, pain in your joints will appear. However, don't stop and keep working. This exercise should be performed 20 times.
- Take a supine position and as you exhale, begin to lift your buttocks as high as possible. Return to the starting position should be on inhalation. Do the exercise 30 times.
- Remain in a supine position with your hands behind your head and slightly bent knees. Press your chin against your chest, starting to twist the body as you exhale. The movement must be performed until a slight burning sensation appears in the muscles of the press.
- Place your feet on the rubber bandage on the ground. The ends of the bandage must be held with your hands. Begin to raise your arms up as high as possible. This is a fairly difficult exercise that requires a lot of effort from you. It must be performed 15 times.
- Take a prone position with your limbs extended. As you inhale, begin to lift your arms and legs off the ground, lifting them as high as possible. In total, you need to do 15 repetitions.
Gymnastics Bubnovsky after waking up
According to Dr. Bubnovsky's system, some exercises must be performed immediately after waking up. They may well replace morning exercises. To do Bubnovsky spine exercises at home after waking up, you do not need to get out of bed. Despite their simplicity, they will provide great benefits to your body.
They are primarily designed to develop the spinal column. They can also help strengthen the joints of the legs. In each movement, you need to perform 20-30 repetitions.
- Exercise to strengthen the feet - Stand on a dais and grab some support with your hands to maintain balance. Start lowering and raising your heels relative to the level of the elevation. Movement will help you slow down the development of varicose veins and flat feet.
- Repulsion - take a lying position, slightly spreading your legs to the sides. Start pulling your fingers away from you. You can perform this movement with two legs at the same time or alternately.
- Pulling in the abdomen - without changing the starting position, bend your knee joints and rest your feet on the ground. Place one palm on your stomach and control how it inflates and falls as you inhale and exhale, respectively.
- Pull-ups - in the supine position, stretch the limbs and relax them. As you exhale, begin to lift your back and grasp the knee joints, which should bend.
- Bridge - while remaining in the same starting position, begin to lift the buttocks, while lifting the shoulder blades from the ground. You should lean on your feet and shoulders.
- Fist - while lying, start squeezing your toes as hard as possible, and then unclench them.
- Wipers - twisting the lower leg in the supine position, spread the big toes to the sides.
- Rotation - in the same starting position, begin to rotate with your feet, thereby developing the joints. Make sure your big toes move in a circular motion.
- Wheels - lying on your back, slightly bend your knee joints. Start pulling on your socks until your pelvis moves. The movement must be performed with each leg in turn.
Useful tips for performing Bubnovsky exercises for the spine
In conclusion, I would like to give some useful tips that will help you get the maximum effect from Bubnovsky's gymnastics.
- When treating joints and the spinal column, exercise alone will not be enough for a complete cure. We recommend that you consult a specialist for advice, and he will select the necessary drug treatment.
- If, when performing movements, you have slight pain in the muscles and joints, then you should not be afraid of them. It only says that you are on the right track.
- It is necessary to slightly increase the load daily.
- Dr. Bubnovsky's gymnastics does not regulate the exact timing of the exercises. It's up to you to decide exactly when to do them. We recommend that you be guided in this matter by your own biological rhythms.
Many experts and ordinary people are sure that Bubnovsky's exercises for the spine at home are a revolutionary system that can solve a large number of problems of the musculoskeletal system. It is very important to do gymnastics regularly and progress the load.
You will learn more about Bubnovsky's exercises for the spine at home from the following video:
