Gymnastics for a neck from Bubnovsky: who such this doctor, exercises for a neck and backs
The modern crazy rhythm of life spares neither old nor young, and the first human organ that suffers from stress, overload and from sedentary work is the spine. However, if you know what exercises for the neck from Bubnovsky and at the first signs of osteochondrosis do these exercises, your spine and neck will remain healthy for a long time.
Who is Dr. Bubnovsky?
First a few words about who Dr. Bubnovsky is and why his gymnastics are so popular. Sergei Mikhailovich Bubnovsky - a popular orthopedic doctor, who at one time himself got rid of a serious injury. A miraculous healing inspired Bubnovsky to enter a medical institute, get an orthopedic profession and continue to save other people from injuries and joint diseases with the help of a specially designed complex of gymnastic exercises. It is proved that Bubnovsky's gymnastics helps to forget about joint pain forever and practically say goodbye to osteochondrosis.
Gymnastics for the neck muscles
Gymnastics from Dr. Bubnovsky is a complex of special exercises, which ideally should be performed on a special simulator( it can be purchased at the SM Bubnovsky Center), but if there is no time, you can do without a special simulator. All you need to do the right exercises for the neck according to Bubnovsky is patience to the painful feelings that will certainly be after the performance of the complex, and a few minutes of free time per day.
In general, as such, there is no separate set of exercises for the neck in Bubnovsky's technique, so when searching the Internet for information on neck exercises according to Bubnovsky, one should not look specifically for the "gymnastics for the neck", but for the "gymnastics of Bubnovsky", where, in particular,exercises will be included in the cervical spine.
Complex of exercises
The whole complex of exercises of Dr. Bubnovsky is aimed at bringing all joints to health improvement, beginning with the upper ones and ending with the lower ones. If you decide to focus on the upper cervical spine, then charging for Bubnovsky for the neck can be the next.
1) Sit on the floor and straighten your legs. Legs should rest on a simulator or a small bench, and hands should hold a special bar. Now you need to perform forward slopes with straight arms, and when you bend your body back, you need to bend your elbows and pull the bar yourself. Hands can be kept as wide apart, and clutching the elbows to the body, but it is better to alternate these positions. Be sure to get your shoulder blades together. Exhale only when pulling the bar to the chest. Repeat this exercise 10-12 times.
2) Different kinds of pull-ups can be a good exercise, including for the neck muscles. It is best to perform classical pull-ups, alternating between narrow and wide, classic and reverse grip. According to Dr. Bubnovsky, after a few lessons such an exercise is easily given even to girls.
3) If the house has an old expander, it can also serve as a good tool for performing exercises on the Bubnovsky complex. As Dr. Bubnovsky himself says, gymnastics for the neck can and should be performed in any conditions, because the health of the cervical vertebrae is the guarantee of the correct operation of the entire spine. Expanders are simply fixed at a sufficient height and all exercises are done the way they would be performed on the simulator.
4) Exercise "Spring": lower the chin down and fix this position of the head for a few seconds. Then pull the chin forward and slightly up and take the starting position.
5) Exercise "Metronome": tilt the head to the left shoulder, hold for 30 seconds, return to the starting position. Repeat all the same with the slope to the right. In total you need to make 6 slopes.
6) Exercise "A look into the sky": turn your head to the right and left to the maximum possible value. In each position, hold for 30 seconds. Repeat 6 times.
7) Exercise "Goose": the chin and neck are straight, parallel to the floor. Pull your head forward, without changing the position of the chin, turn it to the right and reach for the shoulder. Repeat 6 times.
8) Exercise "Heron": sit on a chair and put your hands on your knees. The chin should be parallel to the floor. Take your hands straight down and slightly back, pull your head up. Strain for 30 seconds and return to the starting position.
9) Exercise "Frames": repeat the exercise "Look to the sky", but turn on the shoulder belt. The palm of the right hand should lie on the left shoulder. Turn your head to the right and hold for 30 seconds( the elbow is parallel to the floor, the palm of the second hand on the knee).Repeat this exercise three times in both directions.
10) Exercise "Fakir": maximum turn of the head with arms slightly bent at the elbows and joined hands. Keep your hands above your head. Make turns as in the previous exercises, lingering on each side for 30 seconds.