Exercises for Bubnovsky's back at home

Candidate of Medical Sciences Sergei Mikhailovich Bubnovsky is on everyone’s lips. His popularity is growing, along with the number of patients to whom he has restored health, freeing them from excruciating pain forever. Bubnovsky not only developed a number of sets of physical exercises that help restore the health of the spine and joints. He discovered a fundamentally new technique, which, however, is based on an ancient truth: life is movement.

Doctor Bubnovsky

What does Dr. Bubnovsky offer? A non-surgical technique where previously treatment without surgery was impossible. The essence of the method is simple - movement. Regular performance of a certain type of exercise, combined under the term kinesitherapy.

Kinesitherapy

Who is Bubnovsky

Candidate of Medical Sciences Bubnovsky Sergey Mikhailovich , professor, author of books telling about alternative principles of healing the body. Bubnovsky has developed a fundamentally new physical education and health system that helps restore the musculoskeletal system without surgery or medications. In addition to performing exercises, the technique provides for a therapeutic consultation.

Dr. Bubnovsky’s methods are suitable for people of all ages

The technique involves classes with people of any age, from children to elderly patients . Bubnovsky himself once suffered a back injury and, with the help of gymnastics, completely recovered when doctors predicted immobility for him. So he developed a system of classes for other people.

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.

Bubnovsky’s gymnastics: methods and principles of their action

Bubnovsky’s therapeutic gymnastics includes several important points that cover a set of gymnastic exercises:

• correct breathing . An important condition for the correct implementation of Bubnovsky’s exercises is deep breathing, in which all cells are sufficiently saturated with oxygen;
• proper nutrition and water balance . For the technique to be effective, a person must consume at least a liter of water per day, exclude foods rich in salts, carbohydrates, and fats;
• water procedures . They are a mandatory stage of therapeutic exercises. Provide a cool shower or wiping with a cold towel.

All Bubnovsky’s treatment methods are based on the principles of kinesitherapy - the science of movement, which includes massage, cold rubdowns or douches.

In addition, there are two types of gymnastics:

1. adaptive (for beginners) . Involves adaptation of the body to physical activity, promotes kneading of muscles, and helps eliminate pain syndromes;
2. articular _ It is the next stage when the muscles and body are able to tolerate more intense loads and complex exercises. At this stage, it is expected to increase the mobility of joints, including vertebral ones.

Muscle development in Bubnovsky style should occur in the order of warming up from bottom to top:

• the first stage is the development of the muscles of the feet, both legs, and pelvic area;
• second - warming up the abdomen, chest, back;
• the third - shoulder joints, neck, head.

The principle of such a warm-up is to force the blood to move from the legs to the head with the same activity as in the opposite direction.

Important! For each person, a special set of exercises is developed, which takes into account the characteristics of his life, type of employment, nature of pain and existing diseases.

A general set of exercises in difficult situations may not be effective enough, so personal consultation with a doctor is of great importance.

The effectiveness of exercises also depends on important factors : regularity and execution at a moderate pace. As the body adapts to exercise, the load should be gradually increased.

Video: “Bubnovsky’s technique for spinal hernia”

Warm-up

Before you start exercising, you need to warm up your muscles properly. Then Bubnovsky’s therapeutic exercises at home will be even more effective. Warm-up should start from the upper floor of the body: circular movements of the head, turns up and down, to the sides. Then work in the shoulder joint: lifting the shoulders one by one and at the same time, in circular movements. Next, bends, circular movements of the pelvis. Warm-up of the ankle joint is mandatory.

After warming up, you can move on to the main part of health-improving gymnastics. Exercises can include various exercises focused on the cervical region, abdominal muscles, lumbar region, and legs.

Bubnovsky’s gymnastics for hernia

The Bubnovsky system of exercises for spinal hernia helps to reduce hernial formation, reduces pain, and improves general condition.

The essence of the exercise technique for hernia is as follows::

• complete relaxation of muscle fibers . This relieves inflammation, swelling, pinched nerve endings leading to pain;
• working out all (including deep) muscles . Blood circulation and metabolism in pathological areas improves;
• stretching muscles and spine . Increases muscle elasticity, straightens the spinal axis, and returns the vertebrae to an anatomically determined location;
• strengthening the muscular framework of the entire spinal column . It is achieved through exercises not only to strengthen the muscles of the abs, pelvis, back, but also through the use of legs and arms.

The Bubnovsky system of exercises involves working the deep back muscles

Important! The main condition of therapeutic gymnastics according to Bubnovsky is the complete absence of medications. This determines the effectiveness of the exercises, and a decrease in pain usually appears after several sessions.

Indications for use

Bubnovsky’s therapeutic exercises are aimed at improving the motor ability of joints and are indicated in the following cases:

• for any pathologies of knee joint mobility;
• with impaired mobility of the spinal column;
• at the initial stages of arthrosis development;
• in the presence of destructive processes in the vertebrae at the initial stage of their formation.

In addition, exercises are effectively used at the recovery stage after diseases associated with inflammation, as well as after injuries and damage during the rehabilitation stage.

At what stage can Bubnovsky gymnastics be performed?

Did you know that...

Next fact

Bubnovsky gymnastics can begin to be performed at the first stage of development of the pathological process . Even with minor pain, it is necessary to perform exercises so that the disease does not develop further.

You can perform gymnastics already at the first stage of intervertebral hernia

If there is an inflammatory process, you should first relieve the inflammation, and then you can begin to perform gymnastic exercises.

Read the following related material:

• Advantages and disadvantages of neck gymnastics using Dr. Bubnovsky’s method
• What contraindications and restrictions exist for vertebral hernia, you will find out here
• What physiotherapeutic methods are used to treat spinal hernia can be found on the page

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.

Technique for performing Bubnovsky gymnastics for spinal hernia

When performing gymnastics for a herniated spine, you should adhere to the stages of performing this complex: relaxing the muscles, working them out, stretching, and so on.

There are different sets of exercises for each part of the spine.

For cervical hernia

For a herniated cervical spine, exercises are performed while sitting on a chair:

• your back should be straight and relaxed. You should raise your shoulders up, then lower them, applying force. Repeat up to eight times;
• you should turn your head eight times to the right (looking behind your back) and also in the other direction;
• tilt your head to one and then to the other shoulder. In this case, stretching the neck and raising the shoulder is not allowed. Repeat - eight times;
• tilt your head forward so that your chin reaches your chest. Repeat - eight times;
• tilting the head back, trying to understand the chin as much as possible. The exercise is also repeated eight times;
• pulling your neck and chin forward, you should tilt your head to one side and then to the other. Eight times.

Several effective exercises for the neck

In addition to warming up on a chair, you can perform other exercises:

• half turns. In this case, you should turn your head to the side, stretch your neck and chin forward and make a half turn to the opposite shoulder. Likewise in the other direction. Perform turns eight times in each direction;
• bridge. The most common bridge is with a relaxed neck. At a more complex stage of the exercises (for experienced ones), you can perform it from a kneeling position, bending back and standing on the top of your head, swaying slightly.

Important! All exercises should be performed with relaxed neck muscles. Only in this case the exercises will be effective.

For thoracic hernia

A set of exercises for thoracic hernia includes the following basic exercises:

• standing. Feet at shoulder level, hands free. You should take a breath and raise your shoulders with bent elbows. Exhale - slowly lower your limbs;
• standing. The position does not change. Bend your elbows and place your palms on your shoulders. Inhale - you should stretch your elbows forward, exhale - start position;
• in the same position. Place your hands behind your back, clasping your palms together so that your thumbs are parallel to your spine. Inhale - press your palms against the vertebrae, move them down. Exhale - starting position;
• also standing. Inhale. Place your left hand behind your back, throw your right hand over your right shoulder back and clasp your left hand at the wrist. Exhale - starting position;
• lean on the table so that your elbows rest under your ribs. Leaning forward, you should stretch your back muscles, holding this position for seconds.

For a thoracic hernia, Bubnovsky’s exercises can also be performed with an expander . The expander is attached to the wall slightly above the eyes, and also at chest level:

• facing the wall. You should raise your arms (as when pushing a skier). Take the bands and move your arms down and back. Repeat 15 times;
• back to the wall. Take the bottom strips. Swing your arms, raising them to the eye line. Repeat - up to 20 times;
• facing the wall. Place your feet slightly wider than shoulder width, bend your knees slightly. You should take the lower ribbons and pull them towards the body.

Some complexes can be performed using an expander. Pay attention to how to perform them correctly

When performing the exercise, it is important to observe breathing technique.

For lumbar hernia

Bubnovsky’s treatment complex for lumbar hernia includes the following exercises:

• lying on your back. Raise your hands behind your head. Bend your legs, spread your knees. Inhale - rise up, exhale - lower;
• lying on your back. Inhale - raise your pelvis, move your knee joints. Exhale - lower;
• sitting on your heels. Inhale - while swinging your arms in a circular motion, rise up. Exhale - starting position;
• sitting on your heels. Place and press your palms to your stomach. Chest inhalation. Exhale through the chest - forcefully squeeze out the sound “pf” through pursed lips;
• lying on your side. Place your hand (located on the floor side) on the floor. Inhale. Pull your knees towards your chest. Exhale - starting position;
• lying on your stomach. Stretch your arms forward, palms on the floor. Raise your right arm and left leg at the same time, holding for 5 seconds at the top, relaxing at the bottom for 10 seconds. Likewise with opposite limbs. Alternately perform eight times.

All exercises should be performed up to twenty approaches (except the last one).

A few more exercises for problems in the lumbar region

For acute lower back pain, Bubnovsky recommends performing exercises on a large ball. Leaning your back on it, roll forward and back. It will be more effective if the ball is equipped with spikes.

Video: “10 exercises from Dr. Bubnovsky”

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:

1. 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.
2. 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.
3. 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.
4. 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.

Contraindications

Despite the fact that the effectiveness of therapeutic exercises has been proven, there are contraindications in which any exercises are prohibited:

• oncological processes;
• blood diseases;
• mental instability;
• epilepsy;
• early period after surgery;
• diseases of the cardiac system;
• blood diseases;
• fractures;
• sprained tendons or ligaments.

Also, you should not perform exercises at a temperature during an acute inflammatory period..

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:

1. 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.
2. 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.
3. 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.

Massage as an auxiliary measure

Therapeutic gymnastics by S. Bubnovsky goes well with acupuncture, vacuum, connective tissue, segmental massage. But the classic one, which is carried out 30-40 minutes after class, is especially useful. During the procedure, the massage therapist treats muscles that have been warmed up during training, relieving tension and preparing them for the upcoming loads. The combination of gymnastics and massage helps to improve blood circulation in the knee joints, accelerate their cleansing of tissue breakdown products and harmful mineral salts.

Exercise effectiveness

In order to feel the therapeutic effect of gymnastics as early as possible, you must stop taking medications. It is easy to numb the pain with analgesics, but this is a bad way out. The use of drugs relaxes, contributes to skipping workouts, and not performing exercises at full strength. Often a person deliberately limits mobility, trying to prevent pain from occurring. This significantly worsens the condition of his muscles and ligamentous-tendon apparatus.

In S. Bubnovsky’s medical centers they teach how to get rid of pain by contracting certain muscle groups. But the high therapeutic effectiveness of exercises is due to daily training, proper dosing of loads, and an optimistic attitude towards recovery.