Treatment of the spine and joints without pills and surgeries

Nowadays, musculoskeletal disorders are quite common. This is due to a sedentary lifestyle or, on the contrary, constant stress on the spine, poor nutrition and a host of other reasons. There are many methods for improving the health of the musculoskeletal system. Kinesitherapy according to Bubnovsky is especially popular. It allows patients to get rid of discomfort and significantly improve their quality of life.

Kinesitherapy system according to Bubnovsky: indications

If a person experiences prolonged discomfort and pain in the spine and joints, it is necessary to consult a doctor, who will conduct detailed examinations and establish a diagnosis. However, if the pain is caused by various household injuries, for example, heavy lifting, improper movements, and so on, then you can get rid of them at home using simple methods. Kinesia therapy according to Bubnovsky is an effective technique that many people practice at home too.

What is this method? It is based on movement healing, and this is its main essence. This is Dr. Bubnovsky’s original technique, which in many cases allows you to restore the musculoskeletal system without medication or surgery.

The technique makes it possible to achieve the following results:

• Activation of tissue restoration;
• Normalization of blood circulation;
• Elimination of various degrees of pain;
• Muscle relaxation with spasms;
• Acceleration of the rehabilitation process after surgery.

The system can be used for the treatment and prevention of scoliosis, hernias, arthrosis, and osteochondrosis. While working on the method, Bubnovsky created special simulators and devices that make it possible to improve the effect and achieve excellent results in restoring joint mobility and the normal condition of the spine.

The technique developed by Sergei Bubnovsky demonstrates good results in a number of pathologies of the musculoskeletal system, including the following:

• injuries and diseases of the hip joint;
• pathologies of the knee joints and feet;
• various diseases of the cervical, thoracic, lumbar spine.

Also, with the help of kinesitherapy, you can cope with a number of diseases of the internal organs. During the rehabilitation period after surgery or injury, this method of recovery can be very effective.

Exercises from this complex help provide support and strengthening of a weak muscle corset, which will be an excellent prevention of various diseases.

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.

Contraindications and recommendations

There are few contraindications to performing gymnastics, but they exist, and this must be taken into account. These include the following:

• early postoperative period;
• oncological diseases;
• ligament and tendon ruptures;
• pre-infarction and pre-stroke condition.

Let us note that Bubnovsky himself is an opponent of drug treatment of any diseases of the musculoskeletal system. All the principles of his technique are based on movement. To ensure that the technique gives maximum results, adhere to the following recommendations:

• It is important to breathe properly during exercise.
• Strictly follow the correct technique.
• Familiarize yourself with the principles of repetition.
• You can use additional therapeutic measures, for example, massage or balneology.
• If possible, stop taking medications.

Improving your diet and increasing your fluid intake

The modern lifestyle makes a person forget about healthy eating. In pursuit of time, we consume fast food and unbalanced food. This leads to the accumulation of salts in the body and vitamin deficiency.

Therefore, it is advisable to start consuming foods that contain the most important macro and micronutrients.

In addition, dehydration can lead to thickening of the blood and slow down the recovery process. Therefore, you need to drink at least 2 liters of clean water a day.

Kinesiotherapy according to Bubnovsky at home: complexes

The kinesitherapy system, which can be used at home, consists of several sets of exercises for different parts of our body:

• Exercises for the feet that can be used for pathologies such as heel spurs or flat feet.
• Exercises for the knee - there are a large number of lesions and pathologies of the knee joint for which they are indicated.
• A movement system designed for the hip joint. One of its common diseases is coxarthrosis.
• Movements for the abdomen aimed at improving blood supply to blood vessels.
• A complex for strengthening the spinal muscles, which can eliminate or significantly alleviate a large number of spinal diseases.

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.

Basic kinesitherapy exercises at home

Bubnovsky's kinesitherapy at home includes simple and accessible exercises.

Exercises for the feet are useful not only for the joints of the foot - their role in the prevention of acute respiratory viral infections and acute respiratory infections is also known. Here are a few exercises from this complex:

• You need to stand on a step or other elevated area. Standing on your toes, lower the step below the level and then lift your hanging heels higher. When exercising with your hands, you need to hold on to some kind of support - this will help you not to lose your balance. Movements are performed smoothly. Do 100 repetitions, which can be broken up into several sets. After finishing the exercises, soak your feet in a container of cool water for 10 minutes, then dry them and warm them up.
• The exercise is performed while sitting. You will need a towel, which must be folded into a rope. Take the ends in your hands, rest one foot on the towel. Direct the tourniquet towards yourself with your hands, rest your foot as much as possible, pulling her toes towards you. Repeat the movement several times for each limb.
• Lie on the floor, stretch your legs, lift them a little and rotate your feet first in one direction and then in the other direction.
• Remaining in a lying position, clench and then unclench your toes.

In addition to foot exercises, Bubnovsky advises patients to walk barefoot on grass or stones - this helps improve blood circulation and prevents gout.
A simple and very effective complex is offered for the knee joints. It is indicated for the following conditions:

• arthrosis of the knee joint;
• pathologies of an inflammatory and infectious nature;
• muscle hypotonia, pain syndrome;
• Baker's cyst.

The complex includes both strength and decompression exercises. Here are some of them:

• You need to lie on your back, stretch your legs. Bend your knees alternately and pull your heel as close to your buttocks as possible.
• Get on all fours with ice packs on both knees. With them you need to move around the room on your knees. It will be difficult at first, so do the exercises for a short time. Over time, when the discomfort passes, you can increase the time.
• Leave the ice packs on your knees and stand, rest your hands on the back of a chair and squat for 10-15 seconds. Gradually increase this time.
• Squats. You can perform them with your hand resting on something. Bend your knees at a right angle. At first, do 20 repetitions, gradually increase this number to 100.
• At the end of the complex, stretch the muscles above the knee. To do this, lying on your stomach, clasp your legs near your heels with your hands and pull them towards you.

Now a set of movements for the hip joint:

• Sit on the floor, stretch your legs. Bend your knees and pull your heels as close to your buttocks as possible.
• Starting position – lying on your back, legs need to be extended. Place your feet on the floor, without lifting them, bend your knees to a right angle. Bend, lift your pelvis and hold for 10 seconds.
• Lie on your side, place your hand under your head. Swing your legs upward so that your foot is at a right angle to your shin.
• Sit on a chair with your feet and knees together. Spread your heels out to the side as far as you can and bring them back.

Here are some examples of exercises for the spine:

• Exercise "cat". While standing on all fours, arch and arch your back.
• In a similar position, stretch your body forward, while stretching your back muscles. Don't arch your lower back.
• Push ups. After completing each approach, squat your buttocks onto your heels and lie with your body on the floor, stretching your back. Lie on your back with your arms along your torso and lift your pelvis. Read more information about Bubnovsky’s gymnastics for the spine and joints here.

Exercises for the abs:

• Lying on your back, lift your straight legs up, grabbing the support with your hands behind your head.
• In the same position, lift your legs up, placing them behind your head.
• Bend your knees, place your hands on your stomach. As you inhale, inflate your stomach as much as possible, and as you exhale, deflate it. Repeat 20-30 times.
• While sitting on the floor, move forward on your buttocks for five minutes.

These exercises help improve blood flow in the abdominal area and normalize the functioning of internal organs.

If the number of repetitions in an exercise is not indicated, perform them as many as you can. These simple 20 basic positions can be supplemented with other exercises. The main thing is movement.

We invite you to watch a video of Bubnovsky’s exercises at home.

Why “disease must be exhaled”

Another effective exercise for patients with gonarthrosis is performed with exhalation “Ha!” Bubnovsky noticed that the effect of joint gymnastics is enhanced if it is accompanied by just such a sound, so his phrase that “the disease must be exhaled” became popular.

After walking on your knees, the doctor recommends lowering your entire body onto your heels and saying “Ha!” as you exhale. Exhaling dulls the pain, so it will be easier next time. At first, while squatting on your heels, you can place a small cushion under your feet. The exercise should be completed for 2-3 minutes. After 3-5 months of training, neither walking nor squatting on your heels will cause pain.