There are many diseases that special gymnastics helps to cure. In particular, it concerns the musculoskeletal system. This method of treatment is very effective and is on a par with the drug.
Many techniques have been developed that help to carry out therapy of the musculoskeletal system and the spine, or rather its cervical spine. The famous orthopedic surgeon developed his own gymnastics for the treatment of the neck. Now it has become one of the most famous and popular destinations.
CM. Thanks to a new approach to the treatment of diseases, Bubnovsky was able to develop a whole range of exercises not only for the neck, but also for the other parts of the spine and joints.
His therapy shows high efficacy. All pain symptoms quickly pass. The joints are normalized and their former functionality is returned.
Gymnastics for Sergey Bubnovsky's neck: features and methods
The main feature of the Bubnovsky method is the elimination of drug treatment. His technique is based only on movement and a constant increase in the load on the body. As a result, the musculoskeletal system improves, and all internal organs begin to work much better.
In the Bubnovsky technique, special simulators are used, on which a set of exercises is carried out. With the help of them, the load is performed, which occurs for a long time under conditions of decompression and antigravity.
After that, the result is stunning. The conditions for practicing the patient are quite comfortable, he will not get tired, since he will not have to strain himself much, nor will weakness be felt. Having passed the whole complex, the patient will feel in himself new strengths and vigor.
Each student is selected an individual set of exercises. It depends on:
- diagnosis;
- age;
- pathologies.
There are certain rules that will help increase efficiency:
- the load must increase;
- classes should be regular;
- obligatory supporting complexes;
- The patient should be favorably disposed towards treatment, since if he wants to practice and recover, this is one of the ways of treatment.
Why gymnastics is effective
When performing exercises recommended by Bubnovsky, the patient receives several advantages at once:
- neck muscles are getting stronger. If there is osteochondrosis, then the muscular corset becomes weaker. In the future, this contributes to the destruction of intervertebral discs and the formation of a hernia;
- vertebral structures receive more blood, and in fact its lack is the main cause of all problems with the neck;
- normalizes muscle tone. Not every muscle needs to be strengthened. Certain muscles are hypertonic constantly. This contributes to the violation of the circulation of blood in the brain, the result of which can be a stroke. So gymnastics will make these petrified muscles softer.
It is best to study at home or in small groups of 3-5 people. It does not matter what age you are: these exercises will be useful for both young and people in old age.
When it is necessary to conduct gymnastics, contraindications
The cervical region is the most mobile and unprotected. The man is constantly moving his neck. It is affected by many external factors, such as sudden changes in temperature. With age, pain syndromes appear and mobility of the spinal column decreases.
The neck contains very important nerve guides, plexuses, trachea and even some part of the esophagus. The lower region is occupied by the thyroid gland. When any of these organs are affected, symptoms may develop, expressed as:
- varying degrees of pain;
- a decrease or, on the contrary, an increase in blood pressure;
- headache or dizziness;
- cervical chondrosis;
- osteomyelitis;
- intervertebral hernia;
- ankylosing spondylitis;
- osteoarthritis;
- spondylolisthesis;
- stenosis of the spinal canal.
Contraindications
At the moment, gymnastics Bubnovsky distributed. There are printed publications, books and video courses that will help to study it in detail. But there are some nuances.
If you want to do this, it does not mean that you can start doing the exercises at home. It is necessary, first, to consult with your doctor, as it is required to establish the exact pathology and clarify the indications for the exercises.
There are some conditions in which to perform a set of exercises by Professor Bubnovsky for the neck in osteochondrosis is not recommended in order not to make it worse, as well as some contraindications. Here they are:
- the postoperative period;
- damage to the ligaments or tendons;
- infectious diseases;
- cancer pathology;
- diseases of the kidneys, heart vessels, or liver;
- hypertension in the late stages.
These are the most basic, but consultation with a specialist is necessary.
Gym rules
All exercises must be performed strictly under the supervision of a specialist. If you do it regularly, then in the shortest possible time you will get rid of bad symptoms, pain, make your neck more mobile, improve your psychological state, and also raise your self-esteem. Of course, you have to follow certain recommendations:
- you must first consult with your doctor;
- the first few weeks will have to do every day, then every other day;
- you need to move slowly, avoiding jerks and sudden movements;
- constantly need to increase the number of repetitions, starting - 5 times;
- to achieve maximum effect - the back should be straight.
Earlier it was already pointed out that everyone needs an individual complex that takes into account all its features. There are some exercises that can be found in each complex, that is, they are common. They are allowed to perform at home, sitting on a chair.
- Exercise metronome. The back straightens, the head leans first in one direction, lasts for 30 seconds, after which it leans in the other and so 5 times;
- Spring. The head bends to the bottom, after which the neck is slowly pulled forward, and then up, and this is repeated five times;
- Frame. The left hand rests on the opposite shoulder, and the head turns to the left. So you need to stay for 30 seconds, after the same is done, but the side changes and so on, 5 times;
- Fakir. The arms go up and there they mate. Then you need to turn your head to the right and left 5 times. In all positions, you need to pause for 30 seconds.
- Heron. The back is straightened as evenly as possible, the hands are placed on the knees, and then retracted behind the back, along with this the chin rises.
- The last exercise should be done while standing. The back is straightened and hands are lowered: the head turns to the sides, while you need to try to touch the shoulder with the chin, 5 times.
In order to master these exercises and get used to them, it will take a maximum of 1-2 days. They can be performed in the morning, along with charging or combined with a run, because not everyone will be able to attend gyms. In addition, there are many exercises that are allowed to be done in different positions, and of which complexes are developed individually.
Before the start of classes, warm-up and warm-up exercises are required.
Gymnastics complex for Dr. Bubnovsky’s neck for pain relief
To perform the next set you need a fitball with an expander (a durable rubber band will suit instead).
Exercises are done daily as much as possible.
- The expander needs to be fixed above itself. Sit on the floor in such a way as to face the ends of the expander that hang to grab them. The shoulders and back must rely on the fitball. With the help of your hands, take the expander and drag its ends towards each other in order to be able to bend your elbows and then unbend them back.
- It is necessary to sit down in such a way that the expander is above and behind you; there should be a fitball under your back. Taking the expander by the ends, you need to stretch your arms up. Next, they need to be lowered down, sideways, bend in the elbows and anew, pulling the projectile to lift them up.
- The initial position is the same, only you have to raise and lower your arms in front of you.
- Push-up walls. At 50 meters distance, stand so as to be facing the wall. The arms should rest directly on the wall at shoulder level and bend at the elbows so that the legs do not come off the floor. Next you need to push the wall, but do it not with your palms, but using the power of your shoulders.
Gym complex for neck and spine for getting rid of withers
- Fixed 20 pound load on the rope thrown over the ring. Drop down on all fours and become a side to the load at a distance of two meters. Take the unoccupied end of the rope, while the hand should be pulled to the side. Now make the shoulder slopes as low as possible to the floor. The load at the same time can not be released. After doing, make a hand change.
- The expander is attached to itself. You need to sit back to him, resting on the fitball. The ends of the expander are taken in the hands and the hands are raised up and down, while the rubber is stretched. No need to hurry, because everything is done slowly, gradually. You need to breathe smoothly and continue the exercise as much as possible.
- With the same initial position, you need to wave your hands up and down for 3-4 minutes.
Additional exercises for the neck and spine
- One of these is the well-known push-ups. But be sure to keep your back straight, and do not lower your head or throw back, your eyes keep straight, in front of you. When pushing the whole body down on the floor. When the arms are straightened, exhalation is made. It is done as many times as possible.
- Bleeding press. When this is done at the same time and strengthen the spinal muscles. Lie on your back and bend your legs to your knees. Straight arms fall behind the head, and the chin is pressed against the chest. On the exhale, the hands must be raised with his head in the direction of the knees. The head should not move separately. Exercise runs for 20-30 seconds.
Conclusion
Do not try to do everything so as to achieve maximum results immediately. No gymnastics will give quick effect. It is necessary to prepare for long and stubborn exercises, overcoming laziness.
Watch special videos, and consult with experts, coaches. At the same time, do not neglect visits to the doctor and regular examinations. Also be sure to follow all the rules of the exercises.
Detailed recommendations for the implementation of gymnastics Bubnovsky for neck is in the following video.
