20 exercises Bubnovsky for the back, the basic poses with photos and videos
Doctor Bubnovsky - a man who passed through severe pain in the back and spine - was able to develop a special set of exercises to treat such problems. Although it is considered that it is undesirable to move with spinal injuries, Bubnovsky's 20 exercises are based on movement, and the creator of them is sure that only in this way a person will be able to heal himself. What are these exercises, how should they be done, and how will they help the victim?
20 unique asanas
The seeker of an alternative method of treatment of the spine should be warned in advance when you start doing 20 basic exercises of Dr. Bubnovsky, you will have muscle aches. This should not be feared, because after a long rest, the body simply was not adapted to physical stress. Over time, it will pass.
Each exercise should be done 15-20 times, if it's hard for you to do it or you can not, then shorten the sequence of repetitions to something convenient for you, but do not be lazy if you know that you can do more. The whole complex is divided into several categories: exercises for the spine, for the hip muscles, for the feet, for the knee joint and for the press.
Good advice: during the exercise, breathe slowly, calmly, the breath gradually flows into exhale, as in yoga. So you calm your muscles and lower the level of pressure.
Exercises for the spine and knee joints at home
- The starting position( hereinafter referred to as) lying on the floor with the abdomen down, the arm and the leg analogous to it are extended forward, the second arm and leg are bent. The first jerk - the bent arm is stretched forward, the elongated bend, at the same time the transition to the knee of the bent leg is carried out, then, you again go into a recumbent state, but now the other arm and leg are extended;
- Prepare an ice pack in advance and wrap it with a cloth, place under the hip joint. I.p.lying on the back, legs bent at the width of the shoulders, arms bent at the elbows behind the head. Raise your head, trying to bend the body in the thoracic region, and point your elbows towards the legs. Bend the body as far as possible;
- lying on his back, his hands are all bent at the elbows behind his head, his legs are stretched out, under the basin is an ice pack. Perform an asynchronous movement of the arms and legs - the right foot - the left arm - bend the leg and simultaneously raise and rotate the head and the right hand towards the foot. Do the exercise slowly, as far as possible;
- Wrap your knees with thin rags, a towel or a scarf. I.p.kneeling on a carpet or a special rug. Move on your knees, as during a normal walk. First, slowly, overcoming pain, then, faster, and as actively as possible;
- Take the roller or roll some thick cloth. I.p.standing on his knees, the cushion lies on his feet. Slowly sit on the cushion through the pain sensations, then, rise. After a while, the pain subsides, then you can remove the roller. When you can fall on your heels without a roller, be in this position for 4-5 minutes;
- sitting on the rug, legs stretched forward. Bend one leg, grip the toes with your hand, slowly pull your leg up, as high and further as possible, return to the starting position through the bending of the leg. Repeat to the other leg;
- sitting on the rug, hands in front of the chest. Perform the contraction of the gluteal muscles for the so-called walking on the buttocks. First forward, then back. This exercise is worth doing at least 20 minutes a day. This exercise is used for prevention and weight loss;Push ups from the floor - the next exercise. You can perform them while on your knees. The main thing is that your back does not bend, but your arms are bent;
Video tips
20 basic exercises Bubnovsky easiest to perceive visually.
The first exercises, self-breathing, exercises for children:
The essence of the treatment technique, exercises in the gym
Exercises with herniated intervertebral discs:
Workshop Dr. Bubnovsky's seminar:
Reviews on the technique and exercises on special simulators: