Charging according to Bubnovsky: exercises at home

Because of sedentary lifestyle, sedentary work, hereditary factor and other causes, most people have problems with the back, neck and other organs of the musculoskeletal system. And if earlier it was difficult to solve the problem, today there is an original technique of Dr. Bubnovsky. It is it that allows us to restore the primary functions of the motor system. And do it realistically in your usual home conditions. What charging for Bubnovsky will suit you, decide for yourself.

What is charging at home?

Regardless of the disease, type of pain and other individual characteristics, charging is performed in a gentle mode. This means that all exercises are done at a slow or moderate pace, without jerks and sudden movements. Charging Bubnovsky for beginners is a set of measures aimed at eliminating pain symptoms, distortions in one direction or another. The task of these simple and accessible exercises is to make your movements graceful.

What kinds of things happen?

Depending on the types of diseases and affected areas of the body, the following types of professional medical gymnastics are distinguished:

• For the spine (in case of scoliosis, pain symptoms in the lumbar region, ridge, etc.);
• Knee, shoulder, hip and other joints;
• Neck (with osteochondrosis).

As you can see, charging Dr. Bubnovsky allows to solve a lot of problems that are observed in patients of different ages.

How often is it performed?

Bubnovsky not only invented his wellness gymnastics for all occasions, but also tried it on himself. In the end, he managed to get rid of the wheelchair, recover and heal others. However, according to the author, a good result can be achieved only with the daily execution of a suitable complex for you. Otherwise, charging for the spine according to Bubnovsky will give a weak or very temporary effect.

Are there any contraindications or limitations?

Since each method is designed to eliminate a particular problem, it does not contain contraindications. However, it should be understood that everything is purely individual, for example, in the rehabilitation postoperative process. Consequently, the charge itself according to Bubnovsky is selected individually, or it presupposes the presence of a qualified instructor. For example, such specialists work in the very center of Dr. Bubnovsky and his representations. Residents of St. Petersburg can be found on Vasilievsky Island, 5th line, 70, and Lanskoye Shosse, 14, building 1, letter A. Working hours: Monday to Friday - from 9:00 to 22:00 , On Saturday from 11:00 to 18:00.

What problems solves?

Charging according to Bubnovsky is a wonderful selection of physical exercises that relieves joint pain, which makes them soft and supple, strengthens. It helps to prevent or slow down the development of arthritis, arthrosis, gout, flatfoot.

Complex for the spine helps to restore the mobility of the back to patients suffering from the effects of scoliosis, osteochondrosis, and intervertebral hernias. Special complexes for the neck relieve such trouble as "widow's hump" or "withers". In a word, all these exercises relieve pain, level the spine, treat joints and simply make life easier.

Simple exercises to relieve pain in the back

The whole complex consists of 6-7 exercises. All of them are performed on the floor using a special mat for yoga or any other covering. The first thing you need to do is stand on all fours (focus on the palms and knees). Then inhale and arch your back. On the exhalation, bend backwards. In yoga, this exercise is also called a "cat". Repeat the movements on inhalation and exhalation up to 15-20 times. Do not forget that all your actions should be smooth and slow.

Another useful exercise, which includes charging by Bubnovsky , is called "Stretching step". It is performed from the base position (remember the previous position with an emphasis on the knees and hands). Bend the right leg in the knee and sit on it, moving the weight of the body in the same direction. The left leg is pulled out to the side, descend lower and simultaneously bring forward the right hand. In turn, the left palm tends to a straight leg. Soak in this position for a few seconds and change the position of the hands and feet to the opposite.

While performing this exercise, try to overcome painful sensations and make each step as widely as possible. The number of repetitions per approach is 20.

Charge from osteochondrosis according to Bubnovsky: "Bleeding" and back stretching

The next exercise is called "Bleeding". It begins with an emphasis on the knees and hands. Next, you need to slightly push back the knees and make the distance between the palms and feet even more. Then gently stretch forward, transferring part of the load to your hands. Repeat this action 5-6 times, but try not to bend at the same time in the back.

At the next stage, go back to the previous starting position, bend your arms in the elbows (as with push-ups), exhale and lower the body to the floor. At the very bottom, straighten your arms, lower the pelvis on the heels and stretch the muscles of the waist. This situation resembles a pose of a child from yoga. Repeat 5-7 times. This is an excellent charging with a hernia. According to Bubnovsky , as you can see, it is not difficult to deal with. The main thing is that no equipment is required and all approaches can be performed at home.

Stretching the stomach and lifting the pelvis

It is carried out from the supine position on the back. In this case, the legs remain bent at the knees and an emphasis is placed on the feet. Next, you need to put your hands in the lock behind your head, with your chin pressed hard against your chest. The next step is to raise the upper part of the trunk (as when pumping the press). Try to tear off the scapula from the floor and reach out to the knees with your elbows. It is noteworthy that the number of such repetitions is not limited. Do them as you can.

The next exercise is an excellent charging for the joints (Bubnovsky for it is not for nothing called "joint operations by a master"). It is performed from a lying position. The back and head are on the floor, the legs are bent at the knees, and the arms are arbitrarily stretched out to the sides. On exhalation with force, push feet on the floor and raise your pelvis up. Hold for 1-2 seconds. Go downstairs. Repeat 10-30 times. At the end of the complex, it can be repeated 2-3 more times.

Multiple exercises for joints

This complex can be performed in the morning without getting out of bed. It allows you to quickly wake up and tune in for a new day. It begins with a stop. Turn them (both feet simultaneously) to the right and left. This movement reminds the janitors on the car. Then try to spread your fingers and squeeze again. Repeat all this 15-20 times. Next, start describing the stops in a circle in one, and after and in another direction (in each of 20 times).

Bend your knees. Alternately lower the right knee to the left foot, and then left - to the right. At the third stage, it is necessary to perform the pelvis upwards and complete the complex with the exercise "cat". Now you are ready to get out of bed.

The most simple gymnastics for the neck

Remove the tension from the cervical department will help you charge for the neck according to Bubnovsky . The main thing is that it is not difficult to perform it. First, kneel down and sit on your heels. Further, extend beyond the top of the head. Slowly turn the head to the right and left. Then try to tilt the head alternately to one shoulder and the other. Just pull your ear to your forearm, not to your ear. Repeat 5-10 times to each side.

Make a circle with your head in both directions alternately. Imagine mentally that the head is a big pencil, which you try to describe the circle on the ceiling. The main thing is do not try to throw your head back. Then start shaking your head back and forth. Repeat the same number of times as in the previous exercises for the neck.

For relaxation, spread your legs widely, grab your elbows with your hands and in this position, lower the upper part down. Imagine that you are a stream of water that flows easily to the floor. Relax.

Complex with radiculitis, osteoporosis and hernias

At the first stage, get on all fours. Then turn the head and simultaneously swing the pelvis to the right. Change the side. Repeat 5-6 times in each direction. Then return to the previous position. Twist the pelvis one by one in each side. You can connect your head to this. Repeat the exercise 5-7 times.

Return to the original position. Slightly bend your knees toward the feet, straighten your arms and stretch forward. Thus, you will make an easy and soft stretch of the back. Then stand with the emphasis on the palms and knees. Pull the right hand forward and simultaneously lift the opposite side as a counterweight. Hold in this position for 4-5 accounts. Repeat with the other hand and foot. Return to the pose of the child, transferring the weight of the body to the heels. Put your head on the floor, round your back and stretch your arms forward.

Go to the wall. Place a mat at the bottom. Lie on your back. Then lift both feet with the stop on the wall. Careful movements, leaning on hands and feet, rise on the wall. Move this way until your lumbar region rests against the wall, and your legs are not high up. Take this position to 4-5 scores. Exhale and inhale. And then gently lower your legs behind your head. To get out of the pose, it's enough to go backwards or to lie on your side and rise.