Bubnovsky — spinal exercises at home

Бубновский - упражнения для позвоночника в домашних условиях

Dr. Bubnovsky has created a set of exercises, allowing to get rid of diseases of the spine and joints. It is simple and everyone can perform it at home. The doctor claims that with regular performance of a complex it is possible to get rid of osteoarthritis, hernia, rheumatic arthritis and other problems.

The complex of exercises for the spine on Bubnovskiy

Many people suffering from problems with the spine and joints, eliminate additional physical activity, but this does not apply to gymnastics, offered machines because it is gentle. After a few treatments will disappear pain and spasms. In addition to increase muscle tone.

Exercise Machines for your spine at home:

  • The first exercise aimed at relaxation of the muscles of the back, and to run it stand on all fours, taking the emphasis on the knees and palms. Need to relax, and then exhale slowly gigibytes in the back, and then, inhaling, do the deflection.
  • The back stretch is on the list three basic exercises Bubnovsky for the spine because it helps the vertebrae to adopt the correct position. SP is identical to the first exercise, but only your arms should be bent at the elbows. Taking a breath, tilt your body down to the floor, and exhale, sit on your heels buttocks. If done correctly, you will feel the stretch in the lumbar region.
  • The following exercise is called «Pumping» and original position remains the same. The challenge was to pull the body forward as much as possible. It is important to keep your back in straight position, not bending at the waist.
  • On Bubnovsky exercise therapy for the spine also includes the stretching step. Slowly sit down on bent at the knee the left leg, the right leg should stretch out ago. At the end point of stretching, you need to exhale. It is important to do everything gradually, as you may receive a sharp pain.
  • For the next exercise position yourself on the back, extend hands along the body. Breathing out, you need hands to push the buttocks up, and after fixation, inhaling, return to the SP.
  • For the treatment of the spine necessary to do the exercise Dr. Bubnovsky aimed at stretching belly. SP to sit on the back, holding hands behind head and legs bent at the knees. Chin lock on the chest, and then, on the exhale bend your body, pulling your elbows to your knees. Repeat the exercise until the abdominal muscles will not have the tingling sensation.
  • It is recommended to Supplement the training thrust arms, for which the need to take a rubber bandage or a loop. Stand on the bandage legs with your feet, putting them at shoulder level, and hold the ends in your hands. The challenge – raise your hands above your head.
  • Gymnastics for the spine Dr. Bubnovsky includes the exercise «Swallow». To take the initial position should be placed on the floor on his stomach. Task – inhaling, lift the arms and legs, and on the exhale take a PI.
  • To do this exercise, you must lie on your back, arms outstretched along the body, but the feet should be at shoulder level. Task – pull the toes themselves, first one and then the other.
  • Position yourself on your back, bending your knees, and hands spread to the sides, palms pointing down. Problem – lower leg, inner side of the thigh. Do this exercise alternately, one or the other foot.
  • Lying on your back, begin to alternately compress pollen legs, and then, rastaplivaete them to the max. Alternately still possible to make rotational movements of the feet.
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