Bubnovsky - a set of exercises for the spine at home

Introduction

Taking non-steroidal anti-inflammatory drugs alone is not enough; they can only relieve inflammation and relieve pain, and the methods traditionally used in such cases will return the disturbing symptoms again after some time. In order to prevent stiffness in movement, inflammation and pain, gymnastics for the spine is necessary.

More than one generation of doctors has thought about exactly what exercises for the spine are necessary to prevent the occurrence of diseases of the cervical, thoracic and lumbar spine and joints and to prevent their recurrence, and what methods are applicable to alleviate the condition of patients. Dr. S.M. succeeded in this matter. Bubnovsky, who developed a set of exercises aimed at improving the health of joints and various parts of the spine, which can be performed independently at home.

According to Dr. Bubnovsky, exercises for the spine can solve many problems of the joints and all parts of the spinal column using a non-surgical method. With the help of such simple methods, which each of us can do, you can forget for a long time about pain and aching in the joints, lumbago and nagging pain in the lower back that radiates to the leg and other places.

Symptoms

The leading symptom of gonarthrosis is pain. It is weak at the initial stage of its development, quickly disappearing after a short rest. But soon the pain becomes constant, intensifying when walking or standing for a long time. In order not to provoke their appearance, a person deliberately limits physical activity, which leads to weakening of the leg muscles.

Another typical sign of knee arthrosis is a crunching sound when bending and straightening the joint. It is not caused by the deposition of salts, as many believe, but by the destruction of the cartilage lining. Now the bone surfaces do not slide smoothly relative to each other, but move with difficulty. Because of this, clicks, crunching, and crackling noises are heard when moving.

The most important symptom is pain!

Components of S.M. Bubnovsky’s technique

The doctor’s technique is based on three main postulates:

• Breathing exercises;
• Proper nutrition and drinking plenty of fluids;
• Water procedures;

It is these three components, performed in combination, that allow you to achieve success quickly and painlessly.

Breathing exercises, proper nutrition, plenty of fluids and water treatments should be present in the life of someone looking after the health of their joints and back every day; one should not replace or exclude the other. The main principle is consistency and systematicity.

Prevention

Prevention of arthrosis of the knee joint is aimed at eliminating factors that provoke its development from the usual lifestyle. These are low physical activity, increased physical activity, excess weight, smoking, deficiency of vitamins and microelements in the body. And to prevent exacerbations of pathology, doctors recommend doing physical therapy daily and avoiding hypothermia. To prevent relapses, it is practiced to wear knee pads made of sheep or camel wool with a warming effect, as well as dense elastic orthoses.

The essence of the doctor’s methods and the advantages of therapeutic exercises

The set of exercises is designed in accordance with the age and anatomical characteristics of the joints and spinal column. It is aimed at uniform load on all parts of the spine, which has a beneficial effect on muscles, ligaments, vertebrae and joints. It is therapeutic exercises for the spine that ensure blood flow to the muscles and tissues of the joints, providing them with elasticity, flexibility, mobility and tone. The set of exercises is designed to gradually load the muscles.

Advantages of Bubnovsky’s therapeutic gymnastics:

1. Taking into account all the characteristics of the human body.
2. Uniform load on muscles, joints, vertebrae and ligaments.
3. Providing nutrients and oxygen to muscles and tissues.
4. Improving metabolic processes in tissues and muscles.
5. Providing a boost of energy, vigor and good mood.
6. Increased mobility, elasticity, tone and appearance of joints, muscles, vertebrae.
7. The exercises can be done independently at home.

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..

Bubnovsky's set of exercises

The entire set of Bubnovsky’s exercises is built on a gradual increase in the complexity of the exercises, on an even distribution of the load on all parts of the spine.

The main focus of therapeutic gymnastics:

• Relaxation and arching of the back;
• Stretching the muscles of the arms and legs;
• Stretching of the spinal vertebrae, abdominal muscles;
• Butt lift;
• Foot training.

Rules for preparing for gymnastics

Preparation for gymnastics occurs according to the following rules:

1. The whole set of exercises should be done daily, but only if there is no malaise.
2. Gymnastics for the spine is performed on an empty stomach; at least 2 hours should pass after eating.
3. Before starting to perform gymnastics, it is necessary to warm up in order to warm up the muscles; to do this, you can knead your hands, shins, knees, etc. in a circular motion.
4. At the end of the workout, it is advisable to take a cool shower and rest for half an hour.
5. And only after this can you begin your main activities and eat.
6. During the workout itself, drink as much fluid as possible.
7. Breathe correctly, that is, deeply and calmly.

Description of Bubnovsky's exercises

Let's look at some of Dr. Bubnovsky's exercises:

• Exercises for the spine. To relax the muscles and vertebrae of the back, you need to get on all fours, leaning 4 points on the surface (knees and palms) and relax as much as possible, as they say, “sag.”
• Remaining in the same position, exhale as much air as possible from your lungs and arch your thoracic spine upward, hold without inhaling in this position for 10 seconds, relax and repeat the exercise after a couple of seconds. This exercise is performed if treatment of cervical and thoracic osteochondrosis is required.
• While in the same position, squat down on your right leg, moving your left leg back. Stretch your muscles by pulling your left leg back and your right leg forward. Pain in the thigh muscles is a sign that everything is being done correctly. This exercise is performed if treatment is required for pinched nerve roots (chondrosis) and to relieve muscle spasm.
• Without changing the original position of the body, stretch your torso forward, arching your back, hold for as long as possible.

• Exercises for the abdominal muscles. Lying on your back, keep your hands behind your head. In this position, press your chin to the chest area and lift your shoulder blades off the floor as high as possible, repeat until pain and tension in the abdominal area.
• Exercises for the buttocks. Lying on your back, place your outstretched arms under your buttocks, palms down. In this position, lift your pelvic region off the floor to the maximum possible height. Perform at least 25 times. Then take the starting position and relax.
• Leg exercises. While lying on your stomach, while inhaling, raise as high as possible, alternately first the left leg and then the right, and lower it as you exhale. This exercise is good for those who need treatment of leg joints (arthrosis, rheumatism, arthritis).
• Standing with your toes on an elevated surface and your heels hanging on the floor, hold on with your hands and “spring” your toes up and down. The exercise complements well the drug treatment of small joints of the foot.
• Steps in place help warm up the muscles and improve blood supply to the tissues, while the knees need to be raised as high as possible to the navel itself.
• Without changing the original position of the body, with your elbows bent, inhale and lower your torso to the floor. As you exhale, moving onto your heels, straighten your arms. This exercise is performed if treatment of osteochondrosis, spinal spondylosis, or intervertebral hernia is required.

Main stages of the disease

One of the factors determining treatment tactics is the stage of arthrosis. It is established after radiography, based on specific signs of cartilage destruction and bone deformation. Each stage is characterized by certain symptoms.

Disease on x-ray.

conclusions

Thus, Dr. S.M. Bubnovsky and his developed methodology for healing joints and spine took into account the following:

1. Three main components (exercise, proper nutrition with plenty of plain water and breathing) improve drug treatment of back and joint diseases.
2. The doctor developed a set of exercises so that when performing them, every part of the spinal column was involved: cervical, thoracic and lumbar.
3. The doctor’s methods are based on gradually increasing the load on the thoracic, cervical and lumbar spine, stretching the muscles and stretching the vertebrae.
4. Doing exercises at home makes them convenient and accessible to everyone.
5. Treatment, supplemented by the therapeutic exercises of Dr. Bubnovsky, becomes more accelerated and successful.
6. The methods do not require additional equipment.

Features of the disease

Arthrosis of the knee joint (gonarthrosis) is a degenerative-dystrophic pathology that affects intra-articular cartilage. The disease is most often diagnosed in patients after 40-50 years of age. The older a person is, the higher the risk of knee arthrosis due to the gradual slowdown of recovery processes. Men suffer from gonarthrosis less often than women. Doctors explain this by changes in hormonal levels during menopause and deterioration in the absorption of calcium by the bone structures of the knee.

As the pathology progresses, the joint capsule, ligaments, and tendons are involved in the destructive process. Arthrosis is often complicated by synovitis - inflammation of the synovial membrane, which aggravates its course.

The main causes of gonarthrosis.

Recommendations and tips

Attention!

• Treatment for back and joint pain should not consist of exercise alone; the three components of gymnastics and Dr. Bubnovsky’s technique itself are not a guarantee of a cure for the disease, therefore a consultation with your doctor and medication prescribed by him are mandatory.
• Don’t be alarmed if the kinesiotherapist’s methods cause pain in the muscles and joints, this means that you are doing everything right.
• Every day, increase the load and charging time.
• Whether you do gymnastics in the morning or evening is up to you personally. Decision making depends on when free time appears. However, many physical education teachers believe that it is worth doing exercises when a person feels cheerful and energetic. Such hours are determined by a person’s biological rhythms and whether a person is a “night owl” or a “lark.”

S.M. Bubnovsky’s technique is a revolutionary solution to many problems of the musculoskeletal system, thanks to it it alleviates the pain and suffering of a person with such diseases and phenomena as:

1. Osteochondrosis of any part of the spine.
2. Intervertebral hernia of the lumbar region.
3. Spondylosis of the spine (any part of it).
4. Arthrosis, gonarthrosis of the joints.
5. Inflammation of the tendons of the shoulder, ankle, hand, etc.
6. Dislocations (fractures) and the recovery period after them.
7. Joint implantation.

Those who constantly practice the exercises of Bubnovsky S.M. note that they began to feel much better, and the pain and stiffness in movements disappeared. That’s all for today, dear readers, share in the comments the exercises that helped you improve the condition of your spine.

Who's at risk

Elbow pain and arthrosis of the elbow joint itself often results from injuries, fractures, bruises, and sprains. Most often, such complaints come from those who subject their arms to the same type of stress - constantly bending and straightening their elbows. Therefore, representatives of the following groups are advised to be especially vigilant:

• athletes (especially tennis players, basketball players, volleyball players, fencers);
• violinists;
• builders - masons and carpenters;
• massage therapists;
• hairdressers;
• summer residents;
• housewives doing various housework.

Elbow arthrosis often occurs in surgeons

Symptoms, causes, stages

According to medical statistics, coxarthrosis accounts for approximately forty percent of all joint diseases. It mainly affects women; the dangerous disease begins to develop in middle age. Most often the disease affects only one side of the pelvis, but if left untreated it can become bilateral.

With coxarthrosis, a decrease in cartilage tissue in the joint leads to stiffness of movement, walking causes noticeable pain, and an unpleasant crunching sound is heard in the pelvic area. As the pathology develops, the pain becomes constant, haunting the patient even during rest or sleep. The limb is visually shortened, and further progression of the disease can result in ankylosis - the formation of adhesions in the joint, which will make it almost immobile.

The risk of developing coxarthrosis is increased by the following factors:

• obesity, which increases the pressure of total body weight on a specific joint;
• injuries, especially not fully treated;
• flat feet;
• endocrine pathologies.

Coxarthrosis can affect even professional athletes who constantly load the hip joint - runners, football players, weightlifters.

Despite the danger of the disease, it can be stopped while maintaining freedom of movement if you perform exercises for the hip joint according to Bubnovsky. And the sooner alarming symptoms are noticed, the sooner the practice of therapeutic exercises begins, the more successful the treatment will be.