Adaptive gymnastics by Sergei Bubnovsky for beginners

Dr. Bubnovsky has developed a set of exercises, the regular implementation of which relieves diseases of the spine and the musculoskeletal system in general. How it works? Moderate, strictly dosed exercise accelerates blood circulation in the body. Thus, the regeneration of affected tissues occurs faster. An undeniable advantage is that you can perform Bubnovsky’s exercises at home; for beginners, such gymnastics is a completely feasible task.

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.

Exercises

Below are three Bubnovsky exercises that are not difficult to perform at home. At first it will seem that the exercises are not as simple as we would like. But over time, the body will get used to the load, the pain will subside each time. Exercises will only be beneficial if you do the exercises regularly.

1. I.p. sit on the floor, straighten your legs in front of you. Take turns raising each leg about 45 degrees, then lowering them. Repeat at least five times on each leg. After completing the exercise, make a “fold”. To do this, without changing the starting position, lower your body to your feet. The back and knees should be straight.
2. I.p. lie on your back, stretch out your arms and legs. At the same time, raise your straight legs and arms, bringing them together. The task should be completed slowly, avoiding jerks. Raising and lowering the body occurs due to the abdominal muscles.
3. I.p. Lie on your stomach, legs straight, place your arms along your body and rest on the floor at pelvic level. Alternately raise your straight legs above the floor, then lower them. Next, do the same while lifting your legs. It is important to keep your neck straight: do not press your chin to your chest and do not throw your head back. To understand, imagine that you are pressing an apple with your chin. It is this imaginary apple that will prevent you from lowering your chin down or raising your head up.

As you can see, doing exercises using the Bubnovsky method at home is not at all difficult. There are many video lessons with classes using his methodology, where the training material is presented in detail and clearly. By performing Bubnovsky's exercise therapy at home on an ongoing basis, you will forget about pain in your back and neck.

Spine treatment program according to Bubnovsky

S.M. Bubnovsky is a leading specialist in the field of treatment of defects and pathologies of the musculoskeletal system using alternative methods. It does not follow the traditional type of treatment, but focuses on stimulating the body’s existing reserves.

Bubnovsky's treatment method

The therapy method developed by Bubnovsky was called kinesitherapy. In addition to direct treatment, this therapy also includes checking the musculoskeletal system, the spine itself and its joints. This type of diagnosis helps to specifically determine the location of pathological formations. In the course of studying the results obtained after this diagnosis, a unique treatment program is prescribed for a particular patient, which is based on the distinctive properties of the disease and its corresponding pathology.

Bubnovsky’s method includes a separate set of exercises, the methodical implementation of which leads to the rehabilitation of damaged segments of the spine. In addition, the program uses an indirect effect on all body systems, improving the functioning of each organ.

Bubnovsky therapy takes place on an outpatient basis, in a mode more suitable for the patient.

Bubnovsky multifunctional simulator

In addition to the rehabilitation program described above, S.M. Bubnovsky designed a specialized simulator, the purpose of which is to restore the tone of the spinal tissues and increase the practical functioning of the joints. With a favorable effect on them, a noticeable decrease in spasms of the spinal muscles begins, and unpleasant sensations are eliminated. For each patient of this technique, an individual course of procedures and exercises on this simulator is prescribed in order to achieve the most effective result. The course of treatment is carried out in a specialized center.

Exercises on the above-mentioned simulator help the patient restore the elasticity of the joints and restore the bulk of the muscles. Such prevention leads to the cure of arthrosis, scoliosis, intervertebral hernia and many other diseases of this system of the human body.

Kinesitherapy

A course of kinesitherapy is a therapy individually selected for each patient and a set of specific exercises, the implementation of which helps relieve pain in the back. Patients are instructed on how to perform the exercises correctly, since the productivity of the result obtained at the end of therapy depends on how correctly the patient performs them.

spine treatment

When implementing a personally selected regimen of procedures and exercises, the biochemical processes of the intervertebral discs and adjacent tissues are stabilized in the patient’s body. The increased blood pressure to the damaged joint contributes to its rapid rehabilitation, which is similar to the process of dealing with a hernia. It is also able to heal with increased blood flow.

Kinesitherapy is an excellent alternative to surgery in the fight against spinal hernia.

If the patient has scoliosis, an individual therapy system is also developed for him, which would ensure the normal functioning of the spinal muscles, on the work of which the position of the spine depends. This technique has a particularly good effect on children’s muscle corset that has not yet formed.

Treatment program for injured spine that reduces pain

• Relaxation of the back muscles. This exercise is performed in a position on all fours.
• Back arching. It is also carried out on all fours. As you inhale, bend your back, and as you exhale, bend your back as much as possible.
• Stretching. On all fours, the patient should alternately stand on one or the other leg, alternately stretching them. It is important to avoid intense movements.
• Pumping. The patient stands, resting his knees and palms on the floor, and maintaining the position, stretches his body forward.
• Arching of the abdomen. The patient lies on his back, his legs are bent at the knees, and his hands are hidden behind his head. Gradually, the chin is pressed to the chest, after which, with an exhalation, you need to touch your knees with your elbows.
• Raising the pelvis. The patient lies on his back, his arms are located along the body. With an exhalation, the pelvis is lifted up from the floor, and while inhaling, it is placed back.

In addition to the above-described exercises for severe defects and clearly defined pathologies of the spine, massages, cold compresses and special physical exercises also help.
Author: K.M.N., Academician of the Russian Academy of Medical Sciences M.A. Bobyr

Recommendations

Therapeutic exercise helps to get rid of painful sensations without medication. Kinesitherapy is the science of treating diseases without pills, ointments, or operations. In situations where surgical intervention is inevitable, a moderate load will speed up the recovery of the body in the postoperative period.

Performing a set of Bubnovsky exercises at home will be even more effective if you use additional equipment. For example, training on the wall bars No. 8 with a block simulator will significantly bring the desired result closer. Hanging on the horizontal bar will relieve tension in the muscles, and sports equipment in the form of attachments, hyperextension and block exercise equipment will strengthen the muscles of the whole body.

Gymnastics according to the Bubnovsky method

Sergei Mikhailovich Bubnovsky is a doctor of medical sciences and professor who has developed a unique method for the prevention and treatment of various pathologies of the musculoskeletal system, based on the use of various exercises. The special gymnastic complexes that this doctor recommends to his patients are now recognized by other leading luminaries of medicine. And they really can have a beneficial effect on human health.

Bubnovsky Sergey Mikhailovich

Bubnovsky believes that in most cases it is possible to heal without the use of medications and surgery . The exercises he recommends activate the internal reserve forces of the body, due to which a large number of pathologies are cured. This technique is called kinesitherapy, that is, treatment with movement.

Bubnovsky believes that it is often possible to recover without drugs and operations

Advantages of gymnastics according to Bubnovsky:

• simplicity of the exercises performed;
• accessibility of the method for everyone;
• improvement of emotional state;
• the ability to cope with swelling;
• improved physical fitness;
• a harmonious combination of physical activity and breathing exercises;
• the ability to get rid of pain;
• improving the functioning of the circulatory system;
• improving joint mobility;
• effective prevention of the development of new pathologies and treatment of existing ones.

Adaptive gymnastics by Dr. Bubnovsky

Orthopedic insoles

On a note! In general, gymnastics according to Bubnovsky does not require special physical training. Anyone can do the recommended exercises, regardless of age. However, in each specific case, a different complex will be recommended.

Table. Types of gymnastics according to Bubnovsky.