Gymnastics according to Bubnovsky for knee arthrosis

Dr. Bubnovsky
The educational video of Bubnovsky’s adaptive gymnastics for beginners is gaining more and more popularity every year.

The importance of playing sports to maintain your health is beyond doubt among most people.

However, this sport can be directed in the right direction to increase the effectiveness of the training.

For diseases of the musculoskeletal system, Bubnovsky’s gymnastics gives positive results, which can be used as a preventive or therapeutic method.

After special exercises, patients’ blood circulation increases, joint mobility improves, and unpleasant symptoms subside.

Description of the pathology

Before starting treatment, you need to familiarize yourself with the characteristics of the disease. With arthrosis, the knee joint undergoes deformation, and the cartilage becomes thinner. That is, a suffering person with this disease will find it more and more difficult to move, and at the final stage of gonarthrosis he will not be able to move at all. The functionality of the limbs decreases and gait worsens.

The pathology mainly affects people over 50 years of age. The disease process occurs unilaterally or bilaterally. This is caused by damage to both or one limb. Often young people acquire such diseases due to injury received during physical exercise. Other factors causing this pathology:

parallel diseases inside the knee;
the appearance of excess body weight;
meniscus formation;
poor nutrition, which provokes metabolic disorders in the body.

Some experts say that gonarthrosis in the joint occurs during prolonged stress. In this case, both elderly and young people suffer from the disease.

Main symptoms

Frequent pain in the knee area is considered the first signal of gonarthrosis. Therefore, first of all, you need to switch your attention to the symptoms. At the very first stage of the pathology, you can feel discomfort, which over time turns into more acute pain - this is due to the gradual progression of the disease. The primary period of the disease lasts from two months to a year or more, after which the second degree of exacerbation of the disease occurs.

Often, pain syndrome initially appears during physical activity, no matter whether it is sports or household chores. But the sudden onset of pain does not signal gonarthrosis; this is already associated with another problem.

At the second stage of progression, patients feel increased discomfort. With a mild degree, they feel mild pain only during exercise, and in the second case, the pathology makes itself felt even during rest.

The importance of physical therapy for cervical osteochondrosis

Therapeutic exercise (physical therapy) is a preventive exercise that prevents exacerbation of various diseases and is used very effectively for cervical osteochondrosis. Repeating the same exercise several times brings undeniable benefits. Exercise therapy significantly improves the patient’s condition and helps cope with pain. Osteochondrosis gradually recedes, because after exercise therapy:

blood supply noticeably improves;
the muscles of the neck and back are strengthened;
the spine in the neck area becomes mobile;
pinched nerves are restored;
improves neck flexibility and shoulder movement;
pain decreases.

Stages of the disease in detail

Experts say that the disease has 3 stages of development. At its mildest, the patient experiences minor discomfort during active movements and activities. Osteoarthritis in the knee is accompanied by the accumulation of synovial fluid, which, in turn, provokes the formation of a Baker's cyst. The bones themselves are not affected by the disease and are not deformed, but disturbances occur in the cartilaginous tissues. Doctors use radiography to make an accurate diagnosis. It is very difficult to determine the stages the first time, so secondary diagnosis will be required.

Exercises for gonarthrosis of the knee joint: rules and technique, video

The second degree of pathology significantly damages the cartilage. The same radiography is used and a primary and secondary examination of the knee is performed. In this case, not only deformation of the internal tissues is noticed, but also a change in the bone structure. Pain occurs even when walking, but disappears in an instant when the person stops moving. The first signal indicating the presence of the disease is a loud cracking sound during flexion and extension of the limb.

The third stage is considered gonarthrosis, it is final. The final deformation of bones and cartilage occurs, their structure completely changes. Changes can be seen not only on an x-ray, but also externally. The pain syndrome does not relieve the patient even when he does not move at all.

Treatment Options

Gonarthrosis can be cured if you use complex therapy. Experts prescribe not only medications, but also strongly recommend engaging in other equally important procedures that help eliminate pain, restore the affected area and achieve normal blood circulation . Treatment methods:

Ozone therapy. It is considered one of the most effective ways to eliminate the disease. The damaged knee is treated with ozone or used as an injection. Many patients noted this technique as positive. Because the recovery process does not take much time. An important advantage of this therapy is the absence of side effects and contraindications.
Kinesitherapy. It is also considered one of the popular methods. This option involves the use of physical special exercises that have different levels of load. An individual approach is used for each degree of pathology progression. This technique does not require special equipment.
The first and second options can be combined together using modern biological additives (BAS) together with a set of training. This is an excellent alternative to drug treatment.

Naturally, the ozone therapy procedure is expensive, since special medical equipment is used, which is not available in every hospital. Therefore, patients prefer Bubnov physical exercises for arthrosis of the knee joint.

Benefits of gymnastics

Doctor of Medical Sciences Bubnovsky created a modern unique method of treating gonarthrosis based on complex physical exercises. The peculiarity of such gymnastics is the absence of surgical intervention and the use of medications.

He believes that such an effective development will be able to eliminate the disease and relieve pain in the joint. Since the disease occurs through the release of a small amount of fluid, which provokes an inflammatory process, this is considered the main cause of the pathology. It is such effective gymnastics that helps restore this substance.

Regular physiotherapy exercises for arthrosis and gonarthrosis of the knee joint normalize the proper nutrition of cells in the cartilage. The Bubnovsky technique is effectively used at all stages of the disease. A course of treatment will restore motor functions to normal.

A significant advantage lies in conducting training at home. However, the first few sessions are best done under the supervision of an instructor or someone who has successfully completed a course of treatment. Such gymnastics always begin with preparing the knee - exercises and massage.

After a certain period of training, the exercises become more complicated and the time increases. If unprepared people have to spend an average of 35 seconds on exercises, then over time they need to reach 2-3 minutes or more.

To reduce knee pain and fatigue, finish with stretching. The best results are achieved at the first stage of arthrosis, which has not yet developed into gonarthrosis.

You don't have to do intense strength training. It is enough to lie down on a special prepared mat laid on the floor and perform simple actions that help restore normal blood circulation. You don’t need to invest significant amounts of money for these activities.

Therapeutic gymnastics by Bubnovsky for arthrosis of the knee joint: a set of exercises

A way to restore health is joint gymnastics

Joint gymnastics is a set of exercises aimed at developing all the muscles and joints of our body. This type of gymnastics is accessible to everyone. It can be performed by both adults and children. Performing gymnastics exercises does not require much time, but it is very effective. Performing muscle-joint gymnastics exercises prepares our body for intense physical activity. Joint gymnastics exercises can be used as a warm-up before any type of strength training.

Joint gymnastics has a number of advantages:

a complex consisting of fairly simple joint gymnastics exercises can provide the body with the necessary physical activity;
joint gymnastics increases the flexibility and endurance of our body;
Daily exercise will strengthen the muscles of the abdomen, back, legs and arms, and lose extra pounds;
joint gymnastics exercises free our body from excess salt deposits;
joint exercises have a beneficial effect on the nervous system and normalize the function of the thyroid gland;
this type of gymnastics is considered preventive against many diseases;
has a rejuvenating effect on the human body.

What you need to know when starting joint gymnastics exercises

Beginners should start doing joint gymnastics, starting with simple exercises. You should start training two hours after meals and an hour before bedtime. When performing exercises, you need to keep your back straight so that it, together with the back of your head and neck, forms a straight line. Breathing should be even, calm, through the nose.

Exercises should be performed daily. People with hypotension and hypertension should begin exercises very carefully, at a slow pace and monitor their well-being. The duration of classes should be at least 20 minutes per day. Loads when performing joint gymnastics exercises should be age appropriate. For children, training should not be too long and the loads should not be intense.

When performing a set of joint gymnastics exercises, all joints, muscles and tendons of the body should be used. It is recommended to perform the exercises from top to bottom. First, give the joints and muscles of the neck a load, then, in turn, work all the other joints, finishing the workout with exercises for the feet. In joint gymnastics, a lot of attention is paid to exercises for the knees and spine.

During yoga classes, muscle-joint gymnastics exercises are used. Performing these exercises allows you to quickly and easily master complex yoga exercises.

What gymnastics complexes for joints exist?

Gymnastics for Bubnovsky’s joints

Bubnovsky Sergey Mikhailovich – Doctor of Medical Sciences, rehabilitation specialist, is the founder of the system of alternative orthopedics and neurology, which, in the treatment of chronic diseases of the musculoskeletal system, is focused on the hidden internal reserves of the human body. Doctor Bubnovsky’s gymnastics is a combination of physical exercises and proper breathing. It helps improve coordination of movements and develops the abdominal muscles.

Bubnovsky's gymnastics

Dr. Bubnovsky created a completely new method for treating various diseases of the musculoskeletal system - “Bubnovsky’s joint gymnastics”. By performing exercises, the patient himself participates in his recovery; strength training equipment can be of great help to him; doctors select an individual treatment program for the patient, taking into account the presence of concomitant diseases.

Bubnovsky’s gymnastics technique cures not only diseases of the musculoskeletal system and the musculoskeletal system, but also makes it possible to get rid of drug addiction for coronary artery disease, bronchial asthma, hypertension, latent endogenous depression, and type II diabetes mellitus.

Programs have been specially developed for pregnant women to prevent excess weight, back pain, normalize blood pressure and varicose veins, as well as a set of exercises for infants to prevent and treat dysplasia, hip joints, malnutrition and postural disorders. In addition, there are programs for older people.

Unlike various types of shaping and aerobics, joint gymnastics has a healing function. The exercises do not contain jumping, sudden movements or abrupt changes in movements.

The problem of Bubnovsky’s joint gymnastics

The main goal of gymnastics is aimed at restoring control over the body, elasticity of ligaments and muscles, as well as deep muscle development. In general, Dr. Bubnovsky’s joint gymnastics is a set of various physical exercises that are aimed at improving mobility in the joints and spine, restoring the body, and improving the functioning of muscles and ligaments. During joint gymnastics, there is no compression of the spine, which allows people of different ages and professions to perform these exercises. A mandatory requirement is to monitor your breathing and breathe correctly, add 2-3 new exercises daily.

It must be remembered that a healthy person has muscle mass of 40% of his body weight. With a sedentary lifestyle, muscles are deprived of the necessary load and, as a result, lose muscle mass, while the load on joints, ligaments and bones increases. Which ultimately leads to pathology.

Therefore, joint gymnastics not only performs a therapeutic and restorative function, but also helps maintain the physical condition of the whole organism at a decent level. Already from the 12th to the 36th lesson, improvements begin, it depends on the state of the body.

The entire range of gymnastics exercises includes:

Stretch marks;
Development of hip joints;
Development of the joints of the hands and feet;
Reduced back pain;
Abdominal muscle exercises;
Stretching after completing all exercises;
Anti-stress qigong complex.

It is better to perform gymnastics with relaxation music, which also has a positive effect on the recovery of the body.

Dr. Bubnovsky’s gymnastics are recommended during the recovery period after childbirth, for people leading a sedentary lifestyle, as well as for those who have a standing or sedentary job, and people over 40 years old. Within 3-4 months of regular exercise, good results appear: pain in the legs and back disappears, blood pressure returns to normal, and the cardiogram improves.

Gymnastics for joints according to Norbekov

The health system of Mirzakarim Norbekov is a complex of special physical exercises aimed at restoring the functions of the spine and joints of the upper and lower extremities. A set of exercises of this technique is aimed at restoring the function of the spine. Flexibility of the spine and mobility of joints are the main sign of their youth.

Norbekov’s joint gymnastics is one of the healing methods. This technique represents a set of exercises for all human joints, it puts in order the functions of the joints and spine. By performing a set of exercises, many techniques, older people literally grow, since articular gymnastics helps straighten the spine, normalizes its function and the functioning of the intervertebral discs.

The spine is the basis of the entire body, which means that joint exercises have a beneficial effect on the entire body as a whole! Unlike aerobics and shaping, joint gymnastics also has a healing function. These physical exercises for joints do not require the use of auxiliary objects and exercise equipment.

Norbekov’s gymnastics exercises increase the defenses of the entire body and prevent the occurrence of diseases of the spine and joints. Like any type of physical culture, Norbekov’s joint gymnastics has a positive effect on the spirit and body, restoring strength and giving the joy of movement, since diseased joints severely limit mobility and a person can become helpless.

Improved spinal flexibility and joint mobility are a sign of youth . This method can also be beneficial for diseases of internal organs and their systems, as a result of a positive effect on the spine. With a sedentary lifestyle, the muscles atrophy without receiving sufficient load, which means the load on the joints and spine increases.

With regular joint exercises, elderly and mature people seem to grow up. This happens because the spinal column straightens, and this helps to increase growth. Exercises also normalize the functioning of intervertebral discs. The positive result of these exercises is that interarticular fluid begins to be produced in sufficient quantities.

In general, joint gymnastics exercises are a complex of soft and smooth movements, the main purpose of which is to develop increased muscle tone, flexibility, and strengthen ligaments and joints. In addition, joint gymnastics is the main method in the general health system. This is a whole set of special exercises that put the joints and spine in order.

Psychological effect as a component of exercises for joints

Joint gymnastics also has an important psychological effect; it helps to increase a person’s vitality, improves mood, promotes a surge of vigor, and increases activity. Joint gymnastics classes give self-confidence and develop willpower.

Dear readers, you can view some joint gymnastics exercises and other materials by following the link

https://sustavzdorov.ru/raznoe/gimnastika-pri-osteoporoze.html

Senior Lecturer of the Department of Functional Diagnostics S.A. Chizh

Easy workout

According to the specialist, the feet contain points that are responsible for the functionality of all internal organs, including the brain and spine . The algorithm of actions for the treatment of arthrosis of the knee joint according to Dr. Bubnovsky’s method is as follows:

After waking up, without getting out of bed and lying on your back, your toes are stretched and kneaded. Then they are repeatedly bent and unbent. Then the feet are turned as far as possible in one direction, and then in the other.
In the next step, the feet are moved along the surface of the bed. The right limb is bent at the knee, and the heel is pulled towards the buttock. A similar procedure is performed with the second leg. After which the limbs are alternately pulled forward so that tension is felt in the heel.
When lying down, your legs are spread apart and bent at the knees. Such exercises for the knee joint with arthrosis according to Bubnovsky are done at least 10 times. Then, in the same position, the feet are brought closer to each other, and the limbs are pressed. Then, keeping your heels on the bed, raise your pelvis to its maximum height.
The legs are extended and pulled forward. You need to reach the chest with your knee, which is fixed with your hand. The back is slightly raised and rounded. Task: touch the kneecap with your chin. The same procedure is done with the other limb.
At the end, they work on belly breathing. The hand is placed on the stomach and the legs are bent. Next, during inhalation, the stomach is protruded forward and pulled back in. Do this until tension is felt in the abdominal muscles.

After a long, multi-day procedure, Bubnovsky’s therapeutic exercises for arthrosis of the knee joint will help strengthen the muscles of the legs and eliminate pain. It is important to start training from the moment you wake up. Then such physical education will be quite easy.

Exercise therapy at a severe stage

This treatment method works effectively when arthrosis becomes severe. Physical education relieves inflammation of the joints, and deformed bones are restored. To avoid taking anti-inflammatory and painkillers, the following recommendations should be followed:

First, the patient makes a compress from ice crumbs, which should be placed between two dense materials. Then comes the knee bandaging. Task: in this position you need to move around the room for as long as possible. If this is difficult to do, then at least you need to move a few steps forward while holding onto the chair. After some time, the pain will subside and walking will become easier during training, therefore, the number of steps is increased.
The patient sits on the floor and stretches his limbs forward. He takes his toes with his hands and pulls them towards himself, despite the increasing pain.
Squats are effective in repairing damaged knees. During classes you will need a chair, and then you can do without it, when training will be much easier. The number of repetitions is increased.
During gonarthrosis, Dr. Bubnovsky recommends stretching the thigh muscles. You need to lie on your stomach and help your hands to pull your feet towards your lower back.

Advice! Before classes, always consult with doctors who will indicate contraindications.

According to all rules, the course of treatment is approximately 30 days. The number of exercises per day is 3 times. The average time of physical education is 15 minutes. You should not overload the damaged joint in the first days of training. Exercises begin with a weak amplitude, which is gradually increased every day. After the procedure, the patient needs rest. It is enough to take a lying position and lie on your back for 5 minutes. Then the knees are doused with cold water. It will additionally help relieve pain. And massage together with thermal procedures and training will speed up the healing process.

Doctor of Medical Sciences, S.M. Bubnovsky, the author of numerous medical articles and inventions, has been dealing with problems of the musculoskeletal system for many years. What he created successfully treats diseases such as gout, osteochondrosis, arthrosis and arthritis. One of the unique developments was Bubnovsky gymnastics for knee arthrosis, which returned patients hope for a life without pain and disability.

How useful are joint exercises?

Many patients have experienced adapted gymnastics using the method of Sergei Bubnovsky. Reviews about such exercises and subsequent results are mostly positive.

Many orthopedic doctors recommend their patients attend group classes in adaptive gymnastics or do it on their own at home.

The advantage of Dr. Bubnovsky’s exercises is the simplicity of the exercises and the ability to perform them anywhere.

You need to know that the technique has no contraindications , which is very important for elderly patients who have a limited choice of medications and other means for treating pathologies of the musculoskeletal system.

The exercises themselves are accessible to everyone and are designed for patients without special physical training.

However, the benefits of gymnastics will be noticeable only if the patient performed the exercises correctly technically and also monitored his breathing and nutrition.

Only the complex action of these factors will help saturate the blood with oxygen, strengthen blood vessels and reduce the load on the heart.

What problems does Bubnovsky’s technique solve?

Therapy for knee arthrosis from Bubnovsky is a solution to the most important problems contributing to the development of the disease. It includes:

elimination of pain symptoms;
restoration of the structure of hyaline cartilage tissue;
treatment without drugs;
returning the joint to its natural functions and motor abilities in full.

The treatment program is selected individually and consists of exercises and physiotherapy developed by Bubnovsky for knee arthrosis. The health complex is based on many years of research and practical testing of the proposed methodology.

Software specifics of arthrosis therapy from Bubnovsky

Understanding very well that a disease such as gonarthrosis must be attacked from all sides, Dr. Bubnovsky included several effective methods in his program to combat it:

diaphragmatic breathing technique, which activates the vascular system and normalizes pressure;
classes on MTB (Bubnovsky multifunctional simulators);
cryo- and hydrothermotherapy as natural pain relievers.

The duration of therapy for knee arthrosis according to Bubnovsky and the selection of a simulator depends on the degree of the disease, the patient’s age and his general physical condition. Gymnastics from Bubnovsky on video:

A set of exercises for coxarthrosis of the hip joint: treatment at home

Gymnastics tactics

While developing a set of exercises, Dr. Bubnovsky established certain rules that must be followed when starting to treat knee arthrosis with the help of his exercises. They look like this:

The first classes are conducted with an instructor who monitors the correct execution of the exercises and the patient’s well-being.
Each workout begins with a mandatory warm-up. Muscles and joints must be warm enough for subsequent exercises to be beneficial.
The duration of training at the beginning of classes is 30-60 seconds for each exercise. Then the execution time is increased, bringing it to several minutes for each exercise.
Complete the set of exercises with stretching. It is necessary to relieve accumulated fatigue and relieve pain.

The doctor warns that to achieve noticeable improvement, classes must be regular and long-term.

Execution method

Good results can only be achieved by following 3 basic rules of the technique:

It is necessary to breathe correctly. Breathing should be calm and deep so that oxygen in sufficient quantities is carried by the blood to all cells of the body.
A person must eat properly and drink enough fluids. In food, dishes containing a lot of carbohydrates, salt and fat are excluded. You need to drink at least a liter of clean water.
Water treatments are required. They end the gymnastic set of exercises. As a rule, a cool shower and rubbing with a terry towel are used as water procedures.

Useful tips from Bubnovsky when doing exercises

Bubnovsky accompanies his original technique with various useful tips and professional recommendations. Some of Dr. Bubnovsky's advice for knee arthrosis is unusual and may cause confusion, but the professor knows what he is talking about. All his recommendations have been tested by time and constant training with patients.

We walk on all fours

Getting down on all fours when you have knee arthrosis and are in pain seems like an unthinkable solution. However, according to Bubnovsky, walking on knees is useful and effective. In order to spare the knee joint, the doctor suggests applying an ice compress to it during movements. The first steps will be difficult for you, but after taking two or three today, you should increase their number, bringing up to 30 steps at a time.

Contact the Bubnovsky Center for detailed explanations on walking on all fours.

Magic "Ha!" to exhale the disease

The amazing discovery made by the doctor is that when performing exercises, exhalation should be accompanied by shouting “Ha!” This is where Bubnovsky’s famous statement was born that “The disease must be exhaled.” The doctor is convinced that this procedure enhances the effectiveness of therapeutic exercises on gonarthrosis.

Use the magic “Ha!” You can do it by walking on all fours, trying to sit on your heels afterwards. Shout out “ha” when you try to sit on your heels, and you will more easily endure the pain syndrome, and after 3-4 months you will be able to do it easily and naturally.

A set of therapeutic gymnastics exercises according to Bubnovsky

It is not necessary to look for a trainer or specialist to do recreational gymnastics. You can perform the exercises developed by Bubnovsky for knee arthrosis at home. The main thing is to monitor the gradual increase in load, the technique of performing movements, and prevent the occurrence of severe pain.

Description of the complex exercises:

To perform the first exercise, you need to lie with your back on the floor, bend your legs at the pelvis and knees. Now we proceed to alternately extending and bending the legs. The number of repetitions is 20 times.
We remain in the same position. Legs are straightened and lie on the floor. We bend one leg and try to raise the foot, fix it for a few seconds, lower it, and proceed to perform the movement with the other leg.
In this exercise, you need to alternately bend your right and left legs at the knee. Movements should be soft and smooth.
Now you need to bend your leg at the knee and try to press it to your body, fix the movement, then relax your leg and return it to a straight position.
Raise the straightened left or right leg about 30 cm up, hold for 5-10 seconds, lower. We do the same movement with the other limb.
Everyone knows the “bicycle”. We perform it carefully, monitoring our sensations.
We turn over from our back to our stomach. And we begin to alternately bend our legs at the knees from this position. If you can, try to touch your heel to your buttock.
For the following exercises we will need a chair. Sit on a chair, straighten your back, lift one leg and hold it for about 5 seconds. Make sure your heel is straight. Repeat with the other leg.
Stand near the back of a chair, hold on to it and swing your legs to the sides.
Turn sideways to the back of the chair and swing your legs back and forth.

It is advisable to do gymnastics every day. The minimum repetition of one exercise is 10 times, but it is important to increase their number and try to perform it with maximum amplitude. Dr. Bubnovsky himself talks about how to breathe correctly during gymnastics:

Video with home exercises from Olga Sagay

But before moving on to reviewing the video with morning exercises, you need to understand what the benefits of exercise are and why it is so important to do light exercises after waking up?
Benefits of morning exercises:

Charging helps the body transition from sleep mode to wakefulness mode and activates all physiological processes in the body.

Morning exercise helps saturate all tissues of the body with oxygen and, very importantly, the brain. This increases concentration and speeds up thought processes.

Morning exercise will improve your mood and reduce the likelihood of irritability throughout the day.

Regular home exercises improve the functioning of the vestibular apparatus, which means it promotes the development of coordination and a sense of balance.

Morning exercises perfectly invigorate, improve performance and provide vitality for the whole day.

Exercise increases blood circulation, which has a beneficial effect on the functioning of the respiratory system and brain.

Regular exercise helps strengthen the immune system and increases the body's resistance to the negative influences of the environment.

As you can see, exercise not only improves your health, but also helps you spend your day as efficiently as possible. You can do morning exercises using videos, especially since now there are a large variety of them offered from various trainers. We invite you to pay attention to exercises at home from Olga Sagay.

Olga Sagay is the author of the Flexible Body series of programs. However, her videos are aimed not only at developing flexibility and stretching, but also at improving the health of the body as a whole. On her video channel you can find complexes for opening the hip joints, correcting posture, and improving the functionality of the musculoskeletal system. Olga has also created a number of videos for home exercises that can be performed after waking up.

Programs last 7-15 minutes, but you can combine several classes or do one video over several repetitions if you are looking for a longer time-based home workout.

A gentle practice for awakening will help you feel a surge of strength and energy for the whole day. This video for home exercises is especially useful for improving posture, strengthening the spine and opening the thoracic region.

This complex will not only invigorate your body, but also help you gain a slim figure. A dynamic video with morning exercises consists of the most popular asanas for toning muscles and strengthening the spine.

If you are looking for a video of morning exercises with an emphasis on the lower body, then try this complex. The suggested exercises will help you warm up your leg muscles and increase the mobility of your hip joints. This program can also be performed as a warm-up before the splits.

A short wake-up routine will improve your back flexibility and correct your posture. You will find a large number of bends forward and backward, which helps to stretch the spine and restore the functions of the musculoskeletal system.

This video for morning exercises is primarily aimed at warming up and improving the functioning of internal organs. You will find a large number of body rotations, as well as exercises for the flexibility of muscles, ligaments and tendons.

This video for morning exercises at home is aimed at developing mobility of all major joints. The set of exercises is also perfect as joint gymnastics.

The program is suitable for advanced students. Olga Sagay included strengthening exercises for toning the muscles of the arms, back, hips and buttocks in the video on home exercises. Vertical fold, garland pose, static plank pose with raising arms and legs await you.

A short video of morning exercises begins with effective exercises for stretching and flexibility of the spine. Then you will find several exercises for balance and flexibility of the joints of the lower body.

The video will help you get a boost of energy and vigor for the whole day, as well as increase joint mobility. The first half of the class takes place in a cross-legged sitting position, then you will move to a downward-facing dog position.

And this is a video of exercises at home for beginners, which will help improve joint mobility and flexibility of the spine. The suggested exercises will also improve the elasticity of the ligaments and muscles of your body.

This option for charging at home will help you strengthen your spine, restore the functionality of the musculoskeletal system, and develop flexibility in your back. This video is especially recommended for those who are worried about back pain.

Try all the suggested videos for morning exercises or choose the one that is most interesting to you based on the description. Olga Sagai is a true professional in the field of joint gymnastics, developing flexibility and stretching, and relieving back pain. Start exercising regularly in the morning for at least 10-15 minutes, and your body will thank you.

This gymnastics is based on various exercises. Exactly:

Pilates
Yogi
Industrial gymnastics
Stretching

The exercises specially chosen by Olga Yanchuk are aimed at normalizing the function of the spine. Purpose of the lesson:

Improve the mobility of joints and the spinal column.
Strengthen large joints.
Stimulation of joint fluid production.
Improved flexibility and stretching.
Getting rid of salt deposits.

Olga Yamchuk’s gymnastics treats the body as a whole. Perfect for the weak and elderly, for children. Advantages:

The complex, consisting of simple exercises, provides the body of the practicing patient with the necessary daily physical activity.
The body after such regular training will become more flexible and resilient.
Strengthens the muscles of the back, legs, arms, and abdomen.
Helps normalize weight.
Gets rid of salt deposits.
Strengthens the nervous system.
Regulates the functioning of the thyroid gland.

Expert opinion

Alexey Glotov

Master of Sports in Powerlifting

Promotes rejuvenation of the entire body. An excellent preventative against many diseases.

For those who have just started or are about to start training, you should start with the simplest exercises.

Recommendations:

It would be more correct to train after a meal (two hours later).
It is imperative to monitor your breathing - it should be calm and even. You should breathe through your nose.
Maintain correct posture during exercise - a straight back, plus the neck and back of the head should form a straight line.

Expert opinion

Alexey Glotov

Master of Sports in Powerlifting

If your breathing suddenly becomes faster, you need to stop for the duration of the exercise, while calming down and relaxing. And only after that continue joint gymnastics.

The results of the exercises directly depend on the personal qualities of each person. Here it is appropriate to show some persistence and perseverance.

Only daily training (if possible in the morning) will bring the expected success. The minimum time spent on muscle-joint gymnastics is 20 minutes. As a result, not a single joint will be missed that is not affected by the load from this workout.

Children's exercises should be carried out with less intensity and duration.

Recommended lesson plan – from top to bottom:

Muscles and joints of the neck.
Next, everything is descending (in order)
The end of the workout is exercises for the feet.

In this type of gymnastics, considerable attention is paid to the knees and spine.

Completing Olga Yanchuk’s complex will allow you, if desired, to master yoga, and its most complex elements. Lessons can be learned using video materials that are accessible to anyone.

What improvements does Bubnovsky’s gymnastics provide?

Patients suffering from gonarthrosis are interested in what results they can achieve by doing adaptive physical therapy using the Bubnovsky method. This is not an idle interest, because the disease is dangerous in that it can lead to disability and loss of quality of life. Reviews from people already practicing this method indicate that there are significant improvements. Experts state that the use of Bubnovsky’s techniques allows:

improve the motor function of the sore knee;
increase range of motion;
reduce the manifestation of pain;
improve the quality of nutrition of cartilage and joint tissues;
reduce the risk of re-exacerbation and further development of the disease.

Agree that with such forecasts it is worth paying attention to the professor’s invention and applying his methodology to yourself.

Exercises to prevent relapses

In order to consolidate the results obtained and not encounter the problem of cervical osteochondrosis again, you need to perform the exercises throughout your life. It would be nice if a person decides to go in for sports: swimming, volleyball, fitness. Any of the above sets of exercises will do. To prevent cervical osteochondrosis, increase the number of repetitions of each exercise to 15-20 times.

In order to enroll in physical therapy courses (physical therapy), contact the Aspect of Health clinic in Ufa. You can call us by phone.

When can you not do exercise therapy according to Bubnovsky?

The doctor himself, and the specialists working in his center, warn that not all patients with gonarthrosis can do such gymnastics. It is prohibited to use it in the following cases:

with serious inflammatory processes occurring in the joint;
if the patient is diagnosed with ankylosis or acute arthritis;
if the patient suffers from suppuration;
in the last stage of arthrosis and during its exacerbation.

Before starting classes, be examined by a therapist to find out your general health.

Rules for doing exercises at home

In order for therapeutic exercises to be beneficial and not aggravate the problem, you need to follow a number of simple but important recommendations:

consult your doctor first. In the acute phase of cervical osteochondrosis, it is unsafe to do exercises. First you need to reduce the pain, achieve the onset of remission;
do gymnastics on a flat, hard surface;
measure your heart rate before, during and after exercise. You can do this the old way (using a stopwatch and fingers), or use a fitness bracelet. If the pulse is above 129, reduce the load;
Movements with cervical osteochondrosis should be performed smoothly. Increase amplitude and intensity gradually;
Regularity of gymnastics and a systematic approach are important;
if the exercises for therapeutic exercises are chosen incorrectly, the effect of treating cervical osteochondrosis may be the opposite. Therefore, everything needs to be discussed with the doctor.

Opinions about Bubnovsky's technique

Bubnovsky’s therapeutic exercises, proposed for patients with gonarthrosis, look unusual and, naturally, arouse skeptical considerations from other specialists. Many rheumatologists and orthopedists are suspicious of his methods and mercilessly criticize the professor’s innovation. However, there are statistics that state that the number of people who have overcome arthrosis with the help of Bubnovsky gymnastics is steadily growing.

Humanity has not yet found methods that can completely cure gonarthrosis and other types of arthrosis. Doctors do not stop searching and may someday achieve success. Today, patients are offered effective ways to combat this disease, and Bubnovsky’s method is no worse than others. If it helps, then it's worth trying.

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For arthrosis and other joint pathologies, in addition to drug treatment, other auxiliary therapeutic measures are also important. In particular, special gymnastics. For arthrosis, treatment with gymnastics according to Dr. Bubnovsky’s method supports the functioning of the joints and prevents damage to their structure. It differs from the conservative one, but many patients note the high effectiveness of this method and rapid recovery.

Gymnastics of Doctor Bubnovsky

Back and joint pain is a real scourge of our time. In addition, a person may be bothered by unpleasant sensations from neuralgia or muscle spasms. This does not always need to be treated with medication - you can and should use exercise therapy. In addition, drug treatment relieves pain to a greater extent than eliminates the problem itself.

Considerable success in the field of therapeutic exercises has been achieved and tested by Dr. Bubnovsky. What his gymnastics gives:

Prevents abrasion and pinching of intervertebral discs.
Joints gain greater mobility.
Blood circulation in tissues and muscles improves.
Unpleasant sensations in the joints and back are significantly reduced.

The essence of Bubnovsky’s gymnastics is that it is aimed not only at improving the mobility of joints and the spine, but also at restoring the body’s reserve capabilities.

With the help of special exercises selected by the doctor, patients fight physical inactivity, as well as diseases associated with this harmful phenomenon. Any lesson from Dr. Bubnovsky is available on the Internet.

There is a special MTB machine invented by a famous doctor, which also helps in this process.

The basis of the Bubnovsky method is the use of kinesitherapy (motion therapy). There are two types of gymnastics:

Adaptive - for beginners.
Articular – for a patient who is already physically prepared after the first type of gymnastics.

An individual program is selected for each patient, if the classes are conducted by the doctor himself or his assistants.

Expert opinion

Alexey Glotov

Master of Sports in Powerlifting

However, this does not mean that a person cannot study at home.

Information about the author of the method

Sergei Mikhailovich Bubnovsky is known far beyond the borders of Russia and the CIS countries. His original method of movement treatment, called kinesitherapy, has become widespread in recent years. Today, thousands of patients with arthrosis and other joint pathologies are treated in Bubnovsky’s specialized centers.

The doctor is the author of numerous publications on his technique; he has developed and implemented methods for treating injuries without surgery, as well as osteochondrosis, arthritis, gout and arthrosis.

Instead of taking non-steroidal anti-inflammatory drugs for pain, he suggests that patients practice diaphragmatic breathing, thereby protecting the body from the harmful substances contained in these drugs. Thanks to the doctor’s efforts, the principles of sports medicine aimed at treating diseases of the musculoskeletal system were introduced into the practice of Russian doctors.

For spinal fractures, patients can undergo rehabilitation using a special simulator - MTB. Its developer is also Sergey Bubnovsky.

What is adaptive gymnastics?

We have already found out that adaptive gymnastics allows us to prepare the human body for more serious, heavy and intense loads . Its main advantage is the ability to perform exercises even at home and the absence of the need to use special sports equipment. All of them are quite simple to perform and anyone can do them.

These exercises strengthen the muscle corset

When performing exercises within the framework of adaptive gymnastics, those muscle groups that act as a corset for the bone frame are trained. Bubnovsky also emphasizes the importance of proper breathing, because during training the body is actively saturated with oxygen.

On a note! Dr. Bubnovsky’s technique is recognized in many countries around the world. Reviews from patients who have been treated with it are positive.

Reviews of Bubnovsky’s gymnastics are mostly positive

Adaptive gymnastics has more than 100 different exercises, but you don’t need to do them all at once. Each group of exercises is aimed at working specific muscles . And from these groups only those exercises are selected that will be useful and effective in each specific case. That is, people of different ages, with different physical fitness, and with various diseases of the musculoskeletal system will be selected for completely different workouts, although they will pursue the same goal - improving the condition of the body and preventing the development of other pathologies and complications.

Important! You should not arbitrarily select exercises for yourself. It is better to entrust the choice of a complex to a specialist, so at least the first classes are best carried out directly in a specialized center that works according to Bubnovsky’s methods in order to understand the principle of performing the exercises, as well as receive the necessary recommendations from the trainer.

Some adaptive gymnastics exercises

Features of arthrosis and therapy

Mostly older people experience arthrosis. Young people most often suffer from it due to injuries. Treatment methods for the disease are as follows:

taking medications;
special diet;
physiological procedures;
physiotherapy;
surgical intervention.

taking medications;
special diet;
physiological procedures;
physiotherapy;
surgical intervention.

However, the doctor’s technique, developed as a result of many years of research, allows you to cure the disease solely through physical activity. When practicing Bubnovsky gymnastics, arthrosis can be overcome without medications. There is no need to wear special devices for external fixation such as corsets.

Special exercises are aimed at strengthening the body as a whole and joints in particular; thanks to them, a person’s recovery capabilities are activated. Those tissues that are involved acquire mobility and strength, the natural muscle corset is restored, due to which joints and bones are protected from stress.

Movements become easy and flexible, blood microcirculation improves, degenerative changes and salt deposits stop. Against this background, the person feels better, his psycho-emotional state normalizes.

However, Sergei Bubnovsky does not recommend practicing on your own; supervision from a specialist is required so as not to worsen your condition.

Pros and cons of the technique

Exercises to strengthen joints are suitable for almost any person who has no contraindications for physical activity in general. But there are a number of categories for which this method of strengthening the body would be an ideal choice. These people include:

Women who have recently given birth to a child. Childbirth is a serious burden on the body, so intense physical activity can negatively affect the health of a young mother.
People over 40 years of age. If you have chronic diseases, it is important not to overdo it with exercise; joint gymnastics is ideal for keeping the body in good shape without harm to health.
People leading a sedentary lifestyle. Sedentary work has long become the norm in the modern world. Office workers suffer more than others from chronic diseases caused by insufficient blood circulation, stagnation of fluids and slow metabolism.
People who spend a lot of time on their feet. This category also falls into the risk zone. Employees of catering establishments and the service sector more often than others suffer from varicose veins, the cause of which is poor circulation. Physical exercise can normalize blood flow and reduce the load on the lower limbs.
Professional athletes. Intense physical activity often causes injuries and pain in the joints, so if there is discomfort, it is recommended to temporarily switch to joint exercises and give the body the opportunity to recover.

Despite the proven safety and versatility of exercises, you should consult a doctor before starting training to protect yourself from possible injuries. Contraindications for physical therapy for joints may include high blood pressure, infectious diseases in the acute stage, the presence of malignant tumors, severe joint pathologies, and disorders of the thyroid gland. A specialist will help you determine the optimal level of physical activity and select a set of exercises for the joints that will have a positive effect on the body.

Key principles of treatment and indications

The Bubnovsky treatment method has its own characteristics and principles:

you need to completely abandon drug treatment, especially painkillers. If you need to relieve attacks of acute pain, it is recommended to apply compresses or rub;
the first few times the exercises should be performed under the guidance of a specialist who can monitor the correctness of the patient’s actions;
At first, training should be short - no more than a minute is allocated for one exercise. Over time, their duration increases;
Regular visits to the bathhouse and dousing with cold water are recommended. This will help strengthen the body, relieve tissue inflammation near the affected joint, relax muscles and relieve swelling;
support from a psychotherapist is required. An experienced specialist will help you accept the fact that you can recover without medications, as well as get rid of the fears associated with starting movement therapy;
you need to regularly do special gymnastics in a designated room under the supervision of an instructor; for some exercises, a simulator is used, thanks to which the load is removed from the sore joint;
Be sure to practice proper breathing, which saturates the body with oxygen and normalizes the patient’s psycho-emotional state;
Each workout should begin with a massage, warm-up or exercise. This will allow you to warm up your joints or muscles before training. At the end, it is recommended to do stretching, which will reduce pain and relieve fatigue.

Experts and patients say that thanks to Bubnovsky’s exercises, many diseases can be successfully cured.

In addition to arthrosis, we are talking about osteochondrosis, arthritis, injuries, flat feet and diseases of the spine. But you shouldn’t expect quick results; the effect will only be after long-term courses.

Indications for performing special exercises are as follows:

restoration of joints after damage and injury;
treatment of joint diseases in the initial stages, when they have not yet progressed;
rehabilitation after inflammatory processes;
the appearance of joint stiffness.

Even children, older patients, pregnant women and people with severe pathologies can perform the exercises.

Recommendations for performing exercises

The complex developed by the doctor is aimed at relieving the symptoms of joint diseases. It provides a long-lasting effect even after completing the course. A person feels better, gets rid of stress and depression. Some exercises for knee pain include:

take ice and place it in a thick cloth. The affected joint is wrapped with the resulting bandage. Then you need to kneel down and hold onto the chair with your hands. In this position, you need to try to walk several steps, eventually bringing them up to 25;
while kneeling, you should sit on your heels with your buttocks. This will stretch the muscle walls and improve the functioning of the knee joint. It is recommended to place a bolster under your knees. Recommended execution time: up to 3 minutes;
To relieve pain in the joint, you need to stretch the back of the femur and shin. To do this, you need to sit or lie down comfortably and pull the sock towards you as much as possible;
A good exercise is a supported squat. In this case, you will need a stick or a chair to lean on. You need to squat so that your back is kept as straight as possible and your legs are bent at a right angle. The first time they perform 20 squats, then gradually increase the number to one hundred;
The expander is compressed in the hand, the feet are placed shoulder-width apart, the hands are placed on the feet and movements are made by analogy with lifting dumbbells. The head is kept in one position, the chin should move forward.

When walking on your knees, you don’t need to wear knee pads with ice, but if the pain is too painful, then you can’t do without them.

Exercises for osteoarthritis

With a disease such as osteoarthritis, pathological degenerative processes occur in cartilage tissues. The goal of treatment in this case is to relieve the joints. An MTB simulator is used for training. The following exercises are recommended:

A shock absorber is attached to the simulator, and the patient gets down on all fours. Changing legs in turn, you need to sharply move your hip forward;
lying on your back, one end of the shock absorber is attached to the lower leg, and the second is attached at a height above the body position. Your legs should be kept straight, and you should try to touch the floor with your heels;
in a similar lying position, you should try to touch the floor with your buttocks.

All exercises should be done on a regular basis. The effectiveness of movement therapy largely depends on the frequency of exercise. Additionally, it is recommended to perform breathing exercises.

Experts note that at first there will be severe pain, but you need to endure it in order to achieve what you want.

Universal exercises

Among the universal exercises from Bubnovsky, which do not require special equipment, are the following:

in a sitting position, the legs are bent, and you need to lean on your hands. The legs, without straightening, are lifted in turn 20 times;
the legs need to be bent, then the left leg is straightened, the toe is turned to the side and pulled towards itself. The leg comes off the floor and rises slightly. The movement is repeated 20 times;
straighten your legs in front of you, you need to raise them in turn by 45 degrees. Repeat 5 times for each leg;
your legs should be bent in front of you. In a straight position, one leg is raised and moved to the side. At the same time, the second one is bent at the knees and turned to the side. There are 8 repetitions for each leg;
The legs are bent at the knees and rest on the hands. The back is lowered as close to the floor as possible, and the legs are raised towards you. At the same time, the raised limbs are straightened with bending of the arms;
lying on your back, legs bent at the knees. One hand is placed under the head, and the other is straightened. With a bent leg you need to stretch towards your head, and with the opposite hand - towards your knee;
in a similar position, the hands are placed under the head, the knees are bent and turned to the side. Raise the upper back and head 15 times;
in the same position, the arms are straightened and raised above the head simultaneously with the legs, then brought together. The exercise is repeated 20 times.

A small complex of adaptive gymnastics Bubnovsky

This complex contains the simplest exercises that anyone can do at home. In some cases, you don’t even need to consult a specialist and obtain permission from him for these trainings.

Step 1. You need to lay a gymnastic mat on the floor and kneel on it, then place a roller on your feet. Then you need to carefully lower your pelvis onto your heels. You don't have to use a bolster if you can sit down without difficulty. It takes 5 minutes to rise and fall.

Exercise with a gymnastic mat

Step 2. Next, perform an exercise to train the abs. To do this, you need to lie on your back, bend your knees, put your hands behind your head and clasp your palms, and then lift your chest, trying to reach your knees with your elbows. 20 repetitions are enough.

Exercise for training the abs

Step 3. This exercise is a variation of the previous one. It is no different from it except for the cold compress located under the lower back. This is a good way to relieve pain and swelling in the presence of intervertebral hernias.

Step 4. Next, stretch the calf muscle. You need to sit on the floor, straighten your legs and lift them one by one, holding your socks or a belt hooked to your foot with your hands. The foot points towards itself, the legs do not bend.