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Do you know that the now successful doctor of medical sciences, professor, TV presenter Sergey Bubnovsky walked on crutches for 27 years after a car accident?! And he did something incredible! the healing system he developed .
Dr. Bubnovsky's exercise complexes are the path to true health. The professor urges to abandon grandmother's scarves, warming compresses, corsets, painkillers.
“ Don't feel sorry for yourself. This is the only way to get rid of pain in any area of the spine and become a healthy person !” he says. And, looking at the thousands of grateful patients who were able to gain health using his method, you begin to understand that this is true.
Bubnovsky states: “ We must remember that life is movement. People remember this only when they lose the ability to move and turn to specialists. The main thing is not to let yourself go, not to bring the body to a terrible state with your own laziness !”
According to the doctor, the main factor in the health of the spine is the muscles through which the nerves and blood vessels pass. If you work with them correctly, you can achieve impressive results!
A set of exercises Bubnovsky
We have prepared for you a very effective and at the same time quite simple set of exercises that will help not only with osteochondrosis and arthrosis, but also for solving other health problems. You can do it without leaving your home right in bed. Even the laziest will love it!
- For feet. These three exercises are good for: flat feet, gout, foot spurs, arthritis of the ankle joint, after an injury or surgery on the calcaneal (Achilles) tendon, varicose veins, swelling of the ankle joint, migraines. Each exercise should be performed 15 times until you feel warmth in the working joints. And if you hear a crunch, try not to pay attention to it, it will pass soon. The first exercise is called “repulsion”. To perform it, lie on your back, hands should lie freely at your sides, legs straightened. Alternately stretch the big toe (until the maximum possible straightening), then bend it towards you again to the maximum, making, as it were, stretching movements with the heel. Forward and backward. You can do it together, you can alternately with each foot. Now let's move on to the "wipers" exercise. The starting position is the same as in the first one. Alternately bring your thumbs together and spread them as far as possible to the sides. When mixing, try to put your thumbs on the surface of the bed. When breeding slowly, slowly, as it were, twist the entire lower leg.
And rotations. Rotate your foot clockwise and counterclockwise, alternately. At the same time, watch your big toes and try to draw circles with them.
- Now move on to the exercise. for the knee joint - "sliding with the heels." This exercise is not only useful for warming up, it is simply necessary for osteoarthritis of the knee joint and after a knee joint injury. You also need to perform this exercise 15 times. The starting position is the same as with exercises for the feet. Legs are straight, arms along the body. Alternately bend and unbend your knees, as if sliding your soles along the bed. When bending, try to touch the buttock with your heel (you can even help yourself with your hand, although hip cramps are possible).
- Well, these are exercises. for the hip joint. The following two exercises help with coxarthrosis, aseptic necrosis of the head of the hip joint, pain in the lower back. To perform the “train wheels” exercise from the starting position, bend your knees. Alternately stretch the straight leg with the heel forward to the maximum length, literally until the pelvis is displaced. Hands can hold on to the back of the bed. Starting position lying, feet shoulder-width apart, knees bent. Hands slightly apart, palms down. Alternately lower the bent leg to the bed inside - the left knee to the right leg, the right knee to the left. Exercise "knee into the wall" should be performed 15 times.
"Half-bridge" - very useful for prolapse of the pelvic organs, constipation, hemorrhoids, rectal fissures.
Bend your knees, knees together, feet touching each other, hands lie freely at your sides. Please note that this exercise is quite difficult, but effective.
So, while exhaling, try to raise the pelvis as high as possible, while squeezing the gluteal muscles several times.
- And the last exercise for abdominals - we draw in the stomach. The legs are bent at the knees, the soles are firmly on the bed. The palm of the right or left hand lies on the stomach. On the inhale, stick out, on the exhale, draw in the stomach (so that the palm falls with the stomach). After a short delay in breathing, the breath returns by itself. Do 20 repetitions. Note that this exercise may cause cramps in the calf muscles. Don't be scared - you are on the right track. Just massage your muscles and keep doing the exercise.
ADVICE
I also suggest that you familiarize yourself with two simple, but very effective exercises that help in the treatment of hypertension. This gymnastics is indicated for patients with stage I and II hypertension. It is recommended to perform these exercises 3 times a day, and every morning the professor advises to start with health-improving gymnastics.
Sergey Bubnovsky repeatedly emphasizes how important it is to strengthen the feet. After all, the foot, together with the ankle joint , not only cushions, reduces the load on the back, it also bears the entire weight of the body, sometimes excessive. There are 27 bones in the foot and ankle joint, the same number of muscles and 109 ligaments, slightly less than in the hand.
But in fact, our feet are far from being as mobile and developed as our hands. This is despite the fact that it is on the feet that the so-called ascending meridians are located, with which acupuncturists work, relieving us of headaches and other pains. That is why you need to do at least a little warm-up in the morning in bed. So you will help your legs to be mobile and light.