Exercises for losing belly fat according to Dr. Bubnovsky: a set of classes

In the age of advanced computer technology and medicine, we are increasingly suffering from osteochondrosis and other diseases of the spine. If some 20-30 years ago people aged 55-60 years were susceptible to similar diseases, now almost every 2 is susceptible to such an illness.

If you have been bothered by pain in the spine for a long time, then you can help yourself without surgery. Recently, people are increasingly turning to exercises using Dr. Bubnovsky’s method.

M.S. Bubnovsky as a doctor and rehabilitation specialist

Sergei Mikhailovich Bubnovsky is a rather interesting person. While serving in the Soviet army, he was involved in a serious accident, after which he was forced to walk on crutches for a long time. He first tested all the treatment methods he developed on himself, and then helped people.

While still a student at a medical university, young Bubnovsky was approached by people whose chances of salvation were extremely low. Sergei Mikhailovich’s healing system includes restoration of the musculoskeletal system, as well as treatment of the heart, stomach, nervous and genitourinary systems. The doctor has written many useful books on this topic.

Most of the technique is based on kinesitherapy - a fairly modern movement in medicine. The goal of this therapy is to treat joints, ligaments and the spine without surgery, using only the internal reserves of your body. The work of the Bubnovsky rehabilitation center is based on this technique.

Particular attention in recovery is paid to muscles, since this is the only tissue capable of fully recovering.

Questions about the method of Dr. Bubnovsky

Olga 06 October 2020, 16:43

Good afternoon. I was diagnosed with sequestration of the L4-L5 hernia. Numbness appeared on the dorsum of the foot and big toe. She started limping on her left leg. Neurosurgeons suggest surgery. Is it possible to treat conservatively?

Good afternoon To get answers to your questions, you need to consult a kinesiotherapist. You can make an appointment for a consultation by calling 8 Bubnovsky Center on Khodynka.

Elite 20 July 2020, 19:16

Do you work with children with cerebral palsy?

Administration of the centers

Hello! Yes, we work with children diagnosed with cerebral palsy. Physical rehabilitation and correction are possible. You can make an appointment with a doctor at any of the Bubnovsky Centers; during the consultation you can get answers to your questions.

Bawasan July 20, 2020, 11:08

Hello, I have osteochondrosis, spondyloarthrosis of the lumbar spine, L3-L4 hernia and a decompression and stabilization operation is planned. Is it possible to do without surgery?

Administration of the centers

Hello Bavasan! You have the opportunity to do without surgery. We invite you to come for a consultation to our Center on Khodynka at the address Berezovaya Roshcha passage, 12. We work by appointment. We are waiting for your call at the numbers listed below.

Svetlana February 29, 2020, 20:25

Hello. My sister has a herniated disc in the lumbar region, her leg is being amputated, painkillers do not help, they are suggesting surgery. Is it possible to do without surgery? we live in Novokuznetsk

Administration of the Bubnovsky center on Khodynka

Good afternoon You can consult with a kinesiotherapist by registering at the Bubnovsky Center. In your city it is located at the address: Novokuznetsk, Novokuznetsk district, Stroiteley Avenue, 47/9 +7(3843)32-32-33, [email protected] https://novokyznetsk.bubnovsky.org

Maryam February 28, 2020, 12:18

How can I make an appointment with Bubnovsky

You can call tel. to clarify the details of scheduling a consultation with Dr. Bubnovsky.

Olga January 31, 2020, 18:23

Hello. I have grade 1 scoliosis, C-shaped. 39 years. They say that it is impossible to correct it at your age, you can only relieve the pain and strengthen the muscles. But I’m not happy with this result; I still want to fix my back. It's real?

Administrators Dm.Ulyanov

Hello! You can make an appointment with a doctor at our Centers: the Bubnovsky Center on Khodynka by phone, (499)762 72 72 or the Bubnovsky Center on Dmitry Ulyanov by phone. (495) 114 55 65, Dr. Bubnovsky’s method consists of treating diseases of the musculoskeletal system using kinesitherapy - special therapeutic exercises on Bubnovsky’s multifunctional anti-compression and anti-gravity simulators. This technique is not reproducible when attempting distance learning. Treatment takes place in the rehabilitation halls of Dr. Bubnovsky Centers.

Alla December 28, 2020, 10:15

Fracture of the tibial condyle, plus torn ligaments. osteosynthesis was performed. I walk, but I limp. Six months have passed. The plan was to remove the plate a year after the operation. A little later, plastic surgery is possible. When is the best time to contact you? Is it possible now?

Hello Alla Without a visual inspection and familiarization with the conclusions and photographs, it is difficult to answer this question. Come for a consultation, let's see

Tatyana Borisovna November 22, 2020, 01:30

I am 71 years old. I have the early stages of rheumatoid arthritis. The knee joints, ankles, and phalanges of the fingers are affected. The only difficulty is moving down the stairs. Are there methods of Dr. S.M. Bubnovsky for the treatment of this disease? Can/should I use exercise equipment? And if so, which is optimal: a bicycle or a walking path?

Hello Tatyana Borisovna! Arthritis can be treated using Dr. Bubnovsky’s method, sign up for a consultation at which the optimal treatment method and selected exercise equipment will be determined

Marina October 16, 2020, 10:54 pm

Hello!) I have a question about the 50% promotion for a doctor’s consultation! Does this promotion apply to a consultation with Dr. Bubnovsky? Or please write specifically to which doctors the doctor’s consultation promotion applies?! Thank you waiting for an answer!)

Administrators of the Bubnovsky Center on Khodynka

Marina, hello! The promotion applies to all doctors posted on the site, except for Dr. Bubnovsky. List of doctors here https://www.bubnovsky-vip.ru/staff/

Larisa September 02, 2020, 19:17

Is it possible to resort to kinesiotherapy at 83 years old?

Center Administrator

Larisa, hello! As Sergei Mikhailovich Bubnovsky says, age is not a hindrance to starting to take care of your health

Basic principles of Bubnovsky’s treatment and rehabilitation methods

For the technique to really work, beginners need to fulfill several important conditions:

• Learn to breathe correctly.
• Compliance with exercise technique.
• Know the order of doing the exercises and strictly adhere to it.
• The use of additional therapeutic measures (massage, swimming pool, etc.).
• Refusal of medications.

Advantages of using Bubnovsky’s restorative gymnastics:

• The correct load on all the muscles of the spine and a charge of vigor and good mood.
• Sufficient supply of oxygen to all organs, joints and ligaments in the body due to the acceleration of recovery processes.
• Increased joint mobility , improved appearance.
• Most exercises do not require specific sports equipment , so they can be done at home.

The list of exercises presented below, which was developed by Bubnovsky, is aimed at quickly restoring the spine and relieving muscle spasms that cause pain. Also, these exercises help reduce the likelihood of intervertebral hernia.

Gymnastics by Dr. Bubnovsky for pain in the spine

The gymnastics developed by the doctor have a positive effect on the diseased spine and also strengthens the muscles that support it.

The set of exercises prescribed below not only eliminates pain, but also prevents its further occurrence:

Warm-up:

• Get on all fours, focusing on your knees and palms. In this position, you need to move very slowly around the room until the pain in the spine begins to subside.
• Before performing it, it is recommended to wrap your knees in a bandage ; you must breathe deeply throughout this exercise.
• Steps must be taken smoothly and stretched. When the left leg moves forward, the right hand should also move forward, and vice versa.

Attention! When performing the described exercise, it is not recommended to wrap your knees tightly. Blood circulation must be free.

Next, a set of exercises is performed that helps get rid of pinched nerves in the area of ​​the intervertebral discs, and can also be used to improve the stretching of the intervertebral discs of the thoracic region :

1. Take the body position as in the exercise described above . On a deep exhalation, gently bend upward, and while exhaling, bend in the opposite direction. Repeat about 20 times. If acute pain occurs, it is necessary to reduce the number of repetitions of the exercise to 15.
2. The situation described earlier. Get on all fours, trying to move your body forward as much as possible. You cannot bend your back while performing this exercise. This exercise is also used to stretch the spine.
3. Taking a deep breath, bend your arms at the elbows, and as you exhale, gently lower yourself down. The next inhalation is to rise up smoothly, exhale - straighten your arms and slowly lower yourself onto your feet, try to stretch the muscles in the lumbar area. You need to repeat the exercise as many times as you have the strength to do.
4. Lying on your back, place your arms along your body. Take a deep breath, and as you exhale, lift your pelvic part off the floor. Try to make a half-bridge. While inhaling, slowly return the body to its original position. The exercise must be performed smoothly 15 times.

Exercises at home for women

There are several different complexes that can be performed alternately or separately - it all depends on what goal the woman sets for herself. But everything must start with adapting the body to a new way of life, and a specially designed complex will help with this:

• Get on your knees and place your palms on the floor. Slowly arch your back as you take a deep breath and arch as you exhale. Repeat 20 times at a slow pace.

• Without changing the starting position, you need to stretch your arms straight forward and begin to stretch in the same direction with your whole body. You should go down as far as possible, but you cannot bend your lower back. Repeat 20 times.
• Continuing to be in the position of the first 2 exercises, you need to bend your arms at the elbow joints and tilt your upper body so that your chin touches the floor. Then straighten up and lower your buttocks onto your heels. Breathing is even and deep, the pace is slow, repeat the exercise 20 times.
• Lie on your back, place your arms along your body, bend your legs at the knee joints and place your feet on the floor. While inhaling deeply through your nose, raise your pelvis as high as possible and hold in this position for 3 - 5 seconds, holding your breath. Repeat 20 times.

This is a basic adaptation complex that should be performed by obese people - this will prepare the body for more serious stress. For the first week, you can do only this every day and then move on to other exercises.

To correct posture

This is necessary for losing weight, because correct posture causes a tightening of the abdomen in women and tension in the muscles of the buttocks. This complex contains the following exercises:

• Stand up straight, lean against the wall with your back, buttocks and heels (legs together). Raise your straight arms up and reach for them, standing on your tiptoes - this is done while taking a deep breath. The abdominal and gluteal muscles are tense at this moment, the head is motionless, and the gaze is directed forward. As you exhale, lower yourself onto your feet, arms down, and lower your chin to your chest. Repeat 20 times.
• Lie on a gymnastic ball so that your back is arched, your neck remains tense, and your gaze is fixed on the ceiling. The arms are behind the head - straight, slightly tense. You need to stay in this position for 10 seconds, then straighten up and sit on the ball, after 3 seconds repeat the exercise, and so on 15 - 20 times. As you train, the fixation time should increase to 30 seconds.

These exercises are great for those who have to spend long periods of time in a sitting position - for example, computer scientists, librarians. If you can’t work out with a gymnastic ball in the office, then an exercise near the wall is appropriate everywhere. And Dr. Bubnovsky recommends doing it every hour.

For belly slimming

You need to lie on a bed, sofa or floor - it is important that the surface is hard. Bend your legs at the knee joints, rest your feet on a flat surface (floor, bed, sofa), place your palms on the abdominal area, but not on top of each other. Next, breathing exercises are involved - on a deep inhalation, the stomach protrudes, and on exhalation, it retracts.

The correctness of the exercise can be checked by the movement of the palms - they should rise/fall according to inhalations and exhalations.

It is recommended to hold in each position for 3 - 5 seconds and hold your breath. To achieve the desired result, perform at least 15 repetitions. You can do 3 to 5 approaches to the exercise per day, but only 2 hours after a meal and 1 hour before a meal.

For legs and buttocks

An excellent exercise for losing weight from Bubnovsky for legs and buttocks would be squats. They are performed with support - this can be a sports ladder, a chair with a high back or a sofa, or a table.

You need to place your hands on a support, move away from it at such a distance that they are straight, place your feet wider than your shoulders, and put tennis balls on them. You need to squat slowly, without bending or lifting your arms from the support, your feet should remain motionless (balls are a control for this indicator), your breathing should be even. At the lowest point of the pelvis you need to fixate for 5 seconds and only then rise to the starting position.

This exercise is performed 20 times in a row, the torso should not bend to the sides or forward/backward. As soon as you gain experience, you need to replace the balls with larger ones.

Watch the video of exercises for the abs, legs and buttocks using Dr. Bubnovsky’s method:

Bubnovsky’s gymnastics for osteochondrosis

First, you need to make a correct diagnosis, which an experienced specialist will help you make.

The exercises described below relieve painful spasms of the spine and make the cervical vertebrae more mobile:

1. Standing facing the mirror, arms down and relaxed. Lower your head down for a few seconds, then rise up, then return to the original position. You need to try to reach your chin to your chest. Perform 15 times.
2. Stand facing the mirror, as described above, tilt your head to the left and right, holding on each side for 10 seconds. Do the exercise until you feel tired.
3. Perform head turns as far as possible, holding the head on each side for 10 seconds. Perform slowly 10 times.
4. Sit on a chair, keeping your back straight, head looking forward . Slowly straighten your arms and move them back, while throwing your head back. Repeat the exercise 10 times.

Gymnastics for intervertebral hernia

Regular exercises using the proposed method will help get rid of unpleasant pain in the spine without medical intervention. Exercises should be performed with caution when there is protrusion of an intervertebral hernia.

With the correct exercise technique, the displaced intervertebral discs will return to their places, and the hernia will begin to decrease over time until it disappears completely:

1. Sitting on the floor or on a chair, use expanders to make traction movements . The exercise must be repeated about 25 times.
2. If the expanders are attached at the top , the pull can be done to the chest or chin; if from below, then to the knees or chest.
3. Sitting on the floor, stretch your legs. Take a deep breath and, as you exhale, clasp your toes. This exercise must be repeated 20 times.
4. Lie on your back and try to place your legs straight behind your head. In the future, try to touch the floor with your socks. Repeat the exercise about 20 times.
5. Lie on your back. Relax the muscles of the spine . Take deep breaths while exhaling and group yourself (try to raise your legs and torso, then you need to bring your elbows and knees together). Perform 10-20 times.
6. Lie on your side. With the hand that lies under the body (on the floor), focus on the floor. Take a deep breath. As you exhale, pull your knees towards your chest. For each side, the exercise must be performed about 20 times.

Full classes

After the first stage in bed has been completed, you can begin more serious exercises.

In this case, you need to start with the smallest things. Excessive enthusiasm often led to a deterioration in the patient’s condition.

Therefore, you need to first perform the basic complex, gradually adding more difficult exercises to it.

Lowering your buttocks onto your heels (if possible), begin to take deep breaths, which should end with a sharp exhalation.

Lying on your side, lean on the floor with your hand pressed to it, and try to reach your knee with the one on top. You can lift your body by leaning on your hand pressed to the floor.

Get on all fours and bring your knees together. Raising your flattened feet off the floor, begin to wiggle your buttocks in one direction and your feet in the other.

Stand straight with your hands shoulder-width apart. As you inhale, raise your arms in front of you to eye level. As you exhale, slowly bend your knees, placing your palms on them. As you inhale, straighten up and repeat the sequence.

On the Internet you can find various videos of Bubnovsky’s exercises at home, which clearly demonstrate the technique.

Gymnastics for spinal scoliosis

Before performing gymnastics, a mandatory consultation with a specialist is necessary.

If you perform this set of exercises with the correct technique, the pain in the spine that scoliosis causes will be eliminated, and the tone of the muscles that support the spine will be increased:

1. Kneel down and bend your elbows. The head looks forward. Take a deep breath, and as you exhale, slowly shift your body weight onto your heels, bending forward. This exercise must be repeated 20 times.
2. The body position is the same as described above. Knees together, slowly lower the pelvis to the left, then to the right, further returning the body to its original position.
3. Kneeling down, bend your lower back while taking a deep breath and raising your head . As you exhale, lower your head and slowly return your body to its original position. Perform up to 20 times. During the entire duration of this exercise, there should be no pain in the spine.
4. Pushups. Lying on the floor, focus on your knees (not full push-ups). In this position of the body, it is necessary to perform flexion and extension of the arms. Perform 25 times in 3 approaches.

Exercises for scoliosis

Bubnovsky’s exercises for the spine, relieving pain

1. Get on all fours and relax your back.

2. Without changing position, we bend our back: very slowly arch as we exhale and bend as we inhale (20 times).

3. In the same position: we sit on our left leg, then we stretch our right leg back, and we pull our left arm forward. The exercise is called a “stretching step” and is performed slowly, not abruptly. Alternately change arms and legs, and repeat twenty times.

4. We get into the “palms and knees” position: we stretch our body forward as much as possible, without lifting our palms and knees from the floor. At the same time, we do not bend in the lower back. This exercise is called “pumping”.

5. We do not change the position: we bend our elbows and, as we exhale, lower ourselves to the floor, then slowly inhale. Next, as you exhale, straighten your arms, lower your pelvis onto your heels and stretch your lumbar muscles. Repeat - 6 times. This way the entire back is stretched.

6. Lie on your back: bend your legs at the knees, hands behind your head. We press our chin to our chest, then bend our torso as we exhale so that our shoulder blades come off the floor and our elbows touch our knees. When performing, a burning sensation should appear in the stomach. This exercise is called abdominal stretching.

7. Lie on your back, stretch your arms along your body: as you exhale, raise your pelvis on the floor, as high as possible, lower as you inhale. We repeat this exercise 25 times, its name is pelvic lift.

In addition to exercises and a simulator, the Bubnovsky system uses some other treatment methods, such as:

massage (activates blood circulation in the affected area of ​​the back),

joint gymnastics by Dr. Bubnovsky (improves flexibility, mobility of the spinal column),

cryoprocedures, that is, cryomassage, compresses (improves thermoregulation, relieves pain).

Therapeutic gymnastics by Bubnovsky for the spine: video

As you can see, osteochondrosis is not a death sentence, it’s just a disease that needs to be treated! If you are interested in the Bubnovsky treatment method, consult your doctor and contact the specialized medical center of Dr. Bubnovsky to undergo treatment using this method under the supervision of experienced specialists! In addition, use orthopedic products - mattresses, chairs, pillows..., which serve as an excellent prevention of all spinal diseases. Be healthy!

Dr. Bubnovsky Center https://www.bubnovsky-itc.ru/ +7

Bubnovsky’s gymnastics for the neck

Exercises for the cervical spine. These exercises are universal for people of all ages. In addition to the therapeutic effect, they are used for the purpose of prevention.

Treatment of the cervical spine lasts more than three months:

1. While sitting on a chair, perform traction movements, after several approaches, move on to push-ups. If classic flexion and extension of the arms in a lying position are difficult, you need to move on to partial push-ups (with emphasis on the knees). Perform the exercise to the best of your ability.
2. Place your hand against the wall, place your knee and shin on the high bench. Using your free hand with an expander, make movements toward and away from you. The exercise works the muscles of the neck and spine. Instead of an expander, you can use a dumbbell, lifting it up and down.
3. Lying on the floor, bend your legs at the knees and place them slightly wider than your shoulders. The dumbbells must be lifted behind the head with straight arms, then returned to their original position. Perform the exercise 10-15 times.
4. Sitting on a bench, hold a dumbbell in one hand. Raise it above your head with a straight arm and bring it back, bending your arm at the elbow. Then lift it up and start it again. Repeat the exercise no more than 20 times for each hand.

Half-plough

I.P. lying on your back, holding onto a stationary support with straight arms. Raising your legs (straight or slightly bent at the knees) to a level of 90° or more (towards the floor), trying to touch the fixed support with your feet. It is advisable not to touch the floor with your heels when lowering your legs.

Raising and lowering your legs while exhaling “Ha-a.” Breathe like a locomotive. Don't think about inhaling, it will happen automatically. Perform the exercise from 10 to 20 repetitions in one series. A larger number is allowed, but without fanaticism. The main indicator of the adequacy of the exercise is the appearance of a burning sensation in the abdominal muscles.

The main indication for this exercise is osteochondrosis of the spine, including those with herniated discs. Exercise improves intestinal motility and blood circulation in internal organs.

Absolute contraindications: hernia of the white line of the abdomen, umbilical or inguinal hernia.

Relative contraindications: acute pain in the lumbar spine, hemorrhoids in the acute or subacute stages, uterine prolapse.

The exercise requires increased effort when raising and lowering your legs. Without mastering this breathing, it is better to postpone the exercise.

Bubnovsky’s gymnastics for knee joints

The presented set of exercises by Bubnovsky improves the functioning of the entire musculoskeletal system, strengthens muscles and improves blood circulation:

1. Crush ice, wrap it in cloth and tie it on your knees. Gently get down on your knees and walk as much as you can. At first it will be very painful and difficult, but the pain will gradually pass. For the first time, it will be enough to take 2 steps, then every day the steps must be increased.
2. Sitting on the floor with your legs extended, try to grab your toe and pull it towards you. The exercise stretches the knee joints and nourishes the tissues with oxygen.
3. Stand with your feet wider than your shoulders, holding the support with your hands, and squat with a straight back. Your knees should be at a 90 degree angle. Squats must be increased with each approach, gradually reaching 100.
4. While kneeling, your arms are extended forward. As you exhale, you need to smoothly lower yourself between your feet. The exercise must be performed 30 times.

Exercises to treat the joint

The essence of the technique

According to Bubnovsky, exercises for the spine at home must include active movement. It is the key to getting rid of any problems associated with the musculoskeletal system.

His classes necessarily include strength exercises and muscle stretching.

Adequate exercise improves blood circulation throughout the body, which helps get rid of blood stagnation and inflammation.

The doctor believes that it is inflammation, which actively develops with a sedentary lifestyle, that is the cause of severe pain in patients.

Bubnovsky developed exercises for the back at home on his own when he was in a wheelchair after a serious accident.

By applying and developing his technique, he was able to recover on his own and decided to help other people do the same.

He identified the main directions to be followed, such as:

• strengthening the musculoskeletal system;
• normalization of the cardiovascular system;
• removing excess load from the spine;
• improvement of blood circulation and innervation of internal tissues.

The advantages of the technique are:

• selection of exercises that take into account the characteristics of each part of the body;
• uniform load on all tendons, muscles and joints;
• improvement of blood circulation and innervation in the body;
• normalization of hormonal levels, which leads to improved mood;
• increased flexibility;
• classes can be carried out both in the gym and at home.

All Bubnovsky exercises can be performed with an expander at home. This will increase the speed of recovery with an adequate approach to their use.

Gymnastics on the Bubnovsky simulator (MTB)

The Bubnovsky simulator (hereinafter referred to as MTB) was created to restore the musculoskeletal function of the spine and joints. It allows you to stretch the spine and strengthen the muscle frame.

The use of MTB is effective for the following diseases:

• osteochondrosis;
• knee disease;
• diseases of the genitourinary system;
• rehabilitation period after heart attacks and strokes.

Exercises on the simulator should be selected by a doctor on an individual basis. The exercises must also be performed under the supervision of an experienced specialist. The entire exercise should be performed slowly using proper breathing.

Several MTB exercises:

• Sitting on the floor, rest your feet against the wall and clasp the handle of the exercise machine with your hands. Raise your arms while leaning forward. When performed correctly, the spine will stretch, the back will bend, and the shoulder blades will converge.
• Sitting on the floor, hold the handle of the exercise machine with your hands, pull the handle towards you, while bending your elbows.
• Sitting with your back to the machine , hold the handle with your sore hand, lifting it up as much as possible.

Rocking chair

This exercise is aimed at physically trained athletes, as it requires great endurance from the abdominal muscles and good coordination.

Unlike previous exercises for the abdominal muscles, when performing this exercise there is almost no breathing (1 exhalation for 4-6 movements), which in itself is a difficult condition. At the same time, the oblique abdominal muscles (waist) are perfectly activated. In fact, this exercise refers to strength aerobics, since the effect is achieved only with a large number of repetitions of the movements performed in the same rhythm.

I.P. lying on the floor on your back. Palms pressed to ears. Alternately touching the elbows to the knees crosswise. In this case, the knee of the bent leg must be pressed as close as possible to the stomach, and the second leg must be simultaneously straightened along the floor, but without touching it. Perform 10–20 repetitions on each side

Main indications: all chronic diseases of the gastrointestinal tract from chronic gastroduodenitis to chronic colitis, biliary dyskinesia, decreased intestinal motility.

The exercise should be performed for osteochondrosis of the thoracic spine. The exercise is also useful for diseases of the pelvic floor (prostatitis in men, endometriosis in women).

A set of exercises by Bubnovsky on a gymnastic ball

Exercises on a fitball help work out all the muscles of the spine, significantly strengthening them:

• Lying on the ball, the main emphasis should be on the chest, legs resting against the wall. As you inhale, lift your torso up, and as you exhale, lower your body. Repeat the exercise as much as you can.
• Lying on the ball, turn your head in different directions, trying to see your feet.
• Grasping the ball with your hands, kneel down, trying to pull yourself up, without putting any strain on your spine.

A set of exercises on the ball

Bubnovsky technique for treating the spine: exercises

Let's look at some exercises that Bubnovsky's gymnastics includes to improve the health of the joints and spine:

• To relax the muscles and vertebrae of your back, get on all fours and, resting your knees and palms on the surface, relax as much as possible.
• In the same position, exhale as much air as possible from your lungs and arch your thoracic region upward. Without inhaling, hold in this position for ten seconds, relax and repeat the exercise after a couple of seconds. This exercise includes gymnastics for the thoracic spine according to Bubnovsky, it helps prevent cervical and thoracic osteochondrosis.
• In the same position, squat on your right leg and move your left leg back. Stretch your muscles by moving your left leg back and your right leg forward and vice versa. If you do everything correctly, you will feel slight pain in your thigh muscles. This exercise is useful for relieving muscle spasms and eliminating pinched nerve roots.
• Without changing your starting position, stretch your torso forward and arch your back. Hold it in this position for as long as you can.

• Exercise for the abdominal muscles. Lie on your back, place your hands behind your head. In this position, press your chin to your chest and lift your shoulder blades as high as possible from the floor. Repeat until you feel strong tension in your abdominal muscles.
• Exercise for the buttocks. Lie on your back, place your outstretched arms under your buttocks, palms down. In this position, you need to tear off the pelvic region as much as you can. Repeat at least 25 times. Then take the starting position and rest.
• Leg exercises. Take a position lying on your stomach, and while inhaling, raise your left leg as high as possible, and then your right, and lower it as you exhale. This exercise is especially useful for those who have problems with their leg joints.
• You need to stand on an elevated surface with your toes, and your heels should hang down to the floor. You need to hold on to some support with your hands and “spring” your legs up and down. This exercise is useful in treating small joints of the foot.
• To warm up the muscles and improve blood circulation, steps in place with high knees are useful.
• In the same starting position with your arms bent at the elbows, while inhaling, lower your body to the floor. As you exhale, moving onto your heels, straighten your arms. This exercise is useful both for osteochondrosis and for intervertebral hernias and spinal spondylosis.

Exercises on a ball for Bubnovsky’s spine have also worked well. They are useful for intervertebral hernia, osteochondrosis and simply for prevention, they help get rid of pain and speed up the healing process.

All exercises with a fitball should be done smoothly and measuredly.

Let's look at a few of these exercises:

• Sit on the exercise ball and straighten your back, but do not arch it. Place your hands on your knees. Stretch your head up to feel a gentle stretch in your spine. Hold for ten seconds, then return to the starting position.

• The next exercise is done against a wall. The ball should be placed under your back, with your feet slightly wider than your shoulders. Squat down smoothly, rolling the ball along your spine. Repeat up to five times. If you feel pain, stop doing the exercise.
• The essence of the next exercise is that, standing against a wall, you need to slightly spring your back against the fitball, slightly rolling it from side to side and up and down. This action helps stimulate muscle function and helps get rid of tension.
• An exercise useful for scoliosis and for its prevention. You need to focus on your hands, your shins resting on the fitball. Take turns and smoothly rearrange your hands, thus simulating walking.
• Next, lie on the fitball with your back, put your hands behind your head and rest your feet on the floor. Try to stay in this position for half a minute, then rest and repeat the action.
• The third exercise is done on the floor. You need to lie on your back, rest your feet on the ball. Raise the body and secure this position. The torso and legs should form a straight line. Stretch your arms forward, fix your gaze on the ceiling. Do 15 reps.
• The next exercise is aimed at relaxing the back muscles. Lie with your stomach on the ball, rest your arms and legs on the floor, while relaxing your back as much as possible. After 3-5 minutes, change position and lie on the fitball with your back. The legs act as a support. Roll the ball under your spine for a few minutes.
• Sit on the floor, place a ball under your back, which should rest against the wall. Move your body from left to right, thus providing a gentle massage of the vertebrae. This complex is useful at the end of a hard day - it helps relieve tension and relax.

All these exercises, which doctor Bubnovsky recommends for healing the joints and spine, help to significantly improve the condition. To get the most out of them, also consider the following recommendations:

• It is not always possible to get rid of existing problems with exercises alone. In any case, you need to consult a doctor and follow the measures prescribed by them, in particular, taking medications.
• Don't let pain in your muscles and joints scare you. They mean you are doing everything right.
• Increase the load and duration of gymnastics gradually.
• You can choose when to do gymnastics - in the morning or in the evening. Focus on your biological rhythms. But it is better to do it every day at the same time.

Those who regularly practice exercises at home using Dr. Bubnovsky’s method to improve the health of the spine and joints note that they feel much better, that they were able to get rid of pain and stiffness of movement. Exercises help in the treatment of spinal diseases, but it is better to do them for prevention even before they appear - this way you can maintain the health of the musculoskeletal system and will not encounter unpleasant symptoms.

Exercise for the spine using expanders

Today, expanders are a universal equipment that is found in almost every home and takes up quite a bit of space. But few people know that they were originally developed for restoration purposes.

You can purchase such a simulator at any sports store. Currently, expanders from Smartelastic are especially popular. This company is quite popular and in demand in sports equipment stores.

A set of stretching exercises with an expander allows you to develop your back muscles:

1. Hold the expander firmly in your hands. Rest against it, then smoothly bend at an angle of 90 degrees. Return to original position. Repeat 20 times or more, subsequently increasing the number of repetitions.
2. Sitting on a chair, we fix the expander at the bottom of the legs. Then we begin to pull it towards ourselves. You need to pull as far as you can. Approaches for each patient are selected individually.
3. The expander is tightly fixed to the wall. Stand close to the wall, holding the ends tightly in your hands. Slowly pull the expander to your chest, your back should be straight when performing the exercise, your legs should be slightly wider than your shoulders. Perform several approaches 5-6 times.

Doctor Bubnovsky: “As long as not a single vessel in the brain bursts, I conjure!” Take a chair...

For as long as I can remember, my dad always suffered from high blood pressure. At first he tried to ignore the disease, until he was diagnosed with hypertension during an examination. He was prescribed various medications, with which, until recently, his morning began. However, three months ago, my father’s friend, Uncle Ilyusha, came to visit us from St. Petersburg. He, as it turned out, also had hypertension for a long time, until he became acquainted with the method of treating heart disease from Dr. Sergei Mikhailovich Bubnovsky.

Professor Sergei Bubnovsky is a well-known doctor in Russia, Doctor of Medical Sciences and author of numerous books, who once himself barely escaped the tenacious clutches of the disease. Surprisingly, he did not do this with the help of drugs.

How to cure hypertension

Arterial hypertension, according to Dr. Bubnovsky, is the disease of the century. It begins the development of arrhythmia, coronary heart disease, thromboembolism and even type II diabetes mellitus.

And this happens only because the heart or cardiac muscle, the myocardium, cannot cope with restoring and maintaining the speed of blood flow through the systemic circulation.

According to WHO, cardiovascular diseases are becoming the leading cause of death worldwide: no other cause causes so many deaths each year.

The professor says that instead of prescribing a person suffering from hypertension a large number of antihypertensive drugs that support the ejection of blood from the heart, it is worth analyzing his lifestyle, which led to the formation of hypertension.

According to Dr. Bubnovsky: “Not a single cardiologist in the world can show me a patient who has recovered from hypertension by taking medications. That is, they first put you on one tablet, then on a whole handful...” Of course, in acute cases, such drugs can and should be used, but not consistently every day, one tablet under the tongue.

According to WHO, 17.5 million people die from cardiovascular diseases every year.

To cure hypertension, you first need to understand what hypertension is. And this, in essence, is an overload of the myocardial heart muscle. Yes, this is also a muscle, and it works according to the same principle of contraction and relaxation as all human muscles.

According to WHO, daily physical activity for half an hour helps prevent heart attack and stroke.

That is why Sergei Mikhailovich Bubnovsky advises everyone who really wants to get rid of high blood pressure surges to perform at least two exercises that directly affect the speed and volume of blood circulation. Thereby promoting the restoration of cardiac activity.

This gymnastics is indicated for patients with stages I and II of hypertension.

You can use walking to warm up. For two minutes, alternate between different types of walking, such as: walking on your toes, cross-step, walking on your heels, walking on your feet.

Types of walking need to be changed every five steps. You should also make sure that your breathing is even.

Actually, for this exercise you will need a chair or any other high object, such as a table or bench, with which we will do push-ups.

We place our hands point-blank towards the chair, our legs are behind us and spaced shoulder-width apart. The head and gaze are directed forward, and the body should not sag. As you inhale, you need to bend your elbows and lower your body down, while exhaling, straighten your arms and rise up with the sound: “Ha.”

First, you need to do five push-ups and drink a few sips of water to avoid dehydration of the brain vessels. Each push-up should be approximately the same time and take about 20-30 seconds. It’s worth doing 2 sets of 5 at a time and eventually move on to 10 sets of 5 at a time.

This exercise is also performed using a chair. Sitting on a chair, position both feet so that they stand in front of you on the same line - one in front of the other.

Get up from your chair and keep your balance. Then sit down again. You need to rise as you exhale, and sit down as you inhale. After you have completed the entire cycle of these exercises, you need to take the “coachman pose” and just breathe for two minutes.

In this video, Dr. Bubnovsky demonstrates the correct execution of the first exercise.

It is recommended to perform these exercises 3 times a day, and every morning the professor recommends starting with health-improving exercises.

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Rehabilitation exercises for spinal fractures

IMPORTANT! It is necessary to perform these exercises in order to recover from a spinal fracture under the strict supervision of a specialist!

After the first positive results, the patient can proceed to home training.

All exercises are performed in a strictly prescribed dosage:

1. Lying on your back, hold onto a stationary, stable support with your hands. The rubber expander must be fixed on one leg. Smoothly lower your leg with the expander to the floor until your heel touches. The exercise must be repeated 15-20 times for each leg.
2. Everything is the same as described in the exercise above, only both legs are secured with tape. The exercise is done 5-6 times in 2-3 approaches.
3. Lying on your chest with your feet resting on the floor, one leg is fixed with an expander . Smoothly grasp your leg and bend it at the knee joint. Perform the exercise for each leg 20 times.
4. Walking on all fours with long strides. You need to move in this way extremely slowly and take as many steps as possible. The duration of the exercise is from 5 to 30 minutes.
5. Lie on your stomach on a high bench, holding onto its edge, lower your legs below the level of the bench, slightly bending your knees. Raise your legs one at a time, while taking deep breaths and exhalations. Perform 10-20 times, 2-3 approaches.

Exercises for a spinal fracture

Big belly

Indications: large or hanging belly for cosmetic correction purposes. Prolapse (ptosis) of internal organs, biliary dyskinesia, constipation, hemorrhoids, irritable bowel syndrome.

I.P. lying on your back, legs bent at the knee joints.

Retracting the abdomen towards the spine (you can hold the ball with your hands to visualize its lowering). The number of movements is at least 50.

It would seem like a simple exercise, but, as practice shows, most people have an inactivated diaphragm, and many find it difficult to understand and feel this exercise, since the abdominal muscles are also poorly developed. Think about the exercise, learn to feel a kind of “sticking” of the stomach to the spine, then the diseases described above will disappear without you noticing.

The ball helps at the first stage, since it should visibly “sink into the stomach” during a long exhalation.

Before performing the exercise, it is advisable to drink a glass of water (not in one gulp) or drink green tea. The gastrointestinal tract must, as they say, be rinsed before exercise.

Charging for the elderly

Health-improving gymnastics for older people should take place 3 times a week, or daily. The choice of frequency of exercise depends on the health status and characteristics of the elderly person’s body.

All of the following exercises should be performed in a ventilated room:

1. Push-ups from any high surface (table, chair, wall, etc.). Helps strengthen the spinal muscles. Perform the exercise 5-6 times.
2. Holding the door handle, slowly squat . Your legs should reach a 90 degree angle. When performing the complex, do not forget to maintain your posture and breathe deeply. Repeat 5-10 times, 2-3 approaches.
3. Lying on a bench, hands behind your head, smoothly raise your legs at an angle of 90 degrees, while not forgetting to breathe correctly. Perform 5-10 times in 2 approaches.

Pelvic twist

Exercise for the oblique abdominal muscles (waist). It is an excellent prevention of osteochondrosis of the lumbar spine, as it improves the mobility of the spinal column in the lumbar region. Targeted at physically fit people. Performed at a slow pace.

I.P. lying on your back, arms to the sides, legs bent. Lower your legs left and right until your knees touch the floor. Try not to lift your palms and shoulder blades off the floor. 10 to 20 repetitions in each direction. Perform each movement while exhaling “Ha-a.” A cracking sound in the lumbar region during the first 3-4 movements is allowed.

Contraindications:

• liver diseases in the acute and subacute stages (hepatitis, cirrhosis), conditions after appendectomy, cholecystectomy (first 6 months), urolithiasis and cholelithiasis in the acute and subacute stages;
• hernia (linea alba, umbilical or inguinal).

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Reviews on the use of Bubnovsky exercises

Stepan Selikhov

Rheumatologist with many years of experience and author of the website nehrusti.com. For more than 20 years, she has been helping people effectively fight various joint diseases.