Body-building

Gymnastics for sick joints. Joint exercises. Gymnastics for the elbow joints

Due to a sedentary lifestyle, sedentary work, hereditary factors and other reasons, most people have problems with their back, neck and other organs of the musculoskeletal system. And if earlier it was difficult to solve the problem, today there is an original technique of Dr. Bubnovsky. It is she who allows you to restore the primary functions of the motor system. And do it really in your usual home environment. Which exercise according to Bubnovsky is right for you, decide for yourself.

What is home charging?

Regardless of the disease, type of pain and other individual characteristics, charging is performed in a gentle mode. This means that all exercises are done at a slow or moderate pace, without jerks and sudden movements. Charging Bubnovsky for beginners is a set of measures aimed at eliminating pain symptoms, distortions in one direction or another. The purpose of these simple and accessible exercises is to make your movements graceful.

What types are there?

Depending on the types of diseases and affected areas of the body, the following types of professional therapeutic exercises are distinguished:

for the spine (in case of scoliosis, pain symptoms in the lumbar region, spine, etc.);
knee, shoulder, hip and other joints;
neck (with osteochondrosis).

As you can see, the exercise of Dr. Bubnovsky allows you to solve a lot of problems observed in patients of different ages.

How often is it performed?

Bubnovsky not only came up with his health-improving gymnastics for all occasions, but also tried it on himself. As a result, he managed to get rid of the wheelchair, recover and heal others. However, a good result, according to the author, can be achieved only with the daily implementation of a complex suitable for you. Otherwise, exercises for the spine according to Bubnovsky will give a weak or very temporary effect.

Are there any contraindications or restrictions?

Since each method is designed to eliminate a particular problem, it does not contain contraindications. However, here it should be understood that everything is purely individual, for example, in the rehabilitation postoperative process. Therefore, the exercise itself according to Bubnovsky is selected individually, or it involves the presence of a qualified instructor. For example, such specialists work in the very center of Dr. Bubnovsky and his representative offices. Residents of St. Petersburg can find them on Vasilyevsky Island, 5th line, 70, and 14, building 1, letter A. Working hours: from Monday to Friday - from 9:00 to 22:00, on Saturday - from 11:00 to 18:00.

What problems does it solve?

Charging according to Bubnovsky is an excellent selection that relieves pain in the joints, which makes them soft and elastic, and strengthens them. It allows you to prevent or slow down the development of arthritis, arthrosis, gout, flat feet.

The complex for the spine helps to restore the mobility of the back to patients suffering from the consequences of scoliosis, osteochondrosis, intervertebral hernias. Special complexes for the neck relieve such troubles as "widow's hump" or "withers". In a word, all these exercises relieve pain, align the spine, heal joints and simply make life easier.

Simple exercises to relieve back pain

The whole complex consists of 6-7 exercises. All of them are performed on the floor using a special yoga mat or any other surface. The first thing to do is (focus on your palms and knees). Next, inhale and arch your back. As you exhale, bend backwards. In yoga, this exercise is also called the "cat". Repeat the movements on inhalation and exhalation up to 15-20 times. At the same time, do not forget that all your actions should be smooth and slow.

Another useful exercise that includes exercises according to Bubnovsky , It's called "Stretching Step". It is performed from the basic pose (remember the previous position with emphasis on the knees and hands). Bend your right leg at the knee and sit on it, shifting your body weight to the same side. Stretch your left leg to the side, lower yourself down and at the same time bring your right arm forward. In turn, the left palm tends to a straight leg. Freeze in this position for a few seconds and change the position of the arms and legs to the opposite.

Performing this exercise, try to overcome pain and each time take your step as wide as possible. The number of repetitions per approach is 20.

Charging from osteochondrosis according to Bubnovsky: "Pumping" and stretching the back

The next exercise is called "Pumping". It starts with an emphasis on the knees and hands. Next, you need to slightly push back your knees and make the distance between your palms and legs even greater. Then gently stretch forward, transferring some of the load to your hands. Repeat this action 5-6 times, but try not to bend at the same time in the back.

At the next stage, return to the previous starting position, bend your elbows (as in push-ups), exhale and lower your body to the floor. At the very bottom, straighten your arms, lower your pelvis to your heels and stretch your lower back muscles. This position is reminiscent of the pose of a child from yoga. Repeat 5-7 times. This is a great exercise for a hernia. According to Bubnovsky , As you can see, it's not hard to do. The main thing is that no equipment is required and all approaches can be performed at home.

Stretching the abdomen and lifting the pelvis

Performed from a supine position. In this case, the legs remain bent at the knees and emphasis is placed on the feet. Next, you need to fold your hands in a lock behind your head, press your chin with force to your chest. At the next stage, you should raise the upper body (as when pumping the press). Try to tear your shoulder blades off the floor and reach your knees with your elbows. It is noteworthy that the number of such repetitions is not limited. Do them to the best of your ability.

The next exercise is a beautiful one for which it is not for nothing that they call it a “articular master”). It is performed from a supine position. The back and head lie on the floor, the legs are bent at the knees, and the arms are arbitrarily spread out to the sides. As you exhale, forcefully push your feet on the floor and lift your pelvis up. Hold for 1-2 seconds. Drop down. Repeat 10-30 times. At the end of the complex, it can be repeated 2-3 more times.

Some joint exercises

This complex can be performed in the morning without getting out of bed. It allows you to wake up faster and tune in to a new day. It starts with the feet. Turn them (both legs at the same time) to the right and left. This movement resembles windshield wipers on a car. Then try to spread your fingers with force and squeeze again. Repeat all this 15-20 times. Next, begin to describe with your feet a circle in one direction, and then in the other direction (20 times each).

Bend your knees. Alternately lower the right knee to the left foot, and then the left to the right. At the third stage, it is worth performing pelvic lifts up and ending the complex with the “cat” exercise. You are now ready to get out of bed.

The easiest gymnastics for the neck

Charging for the neck according to Bubnovsky will help you relieve tension from the cervical region . The main thing is that it is not difficult to perform it. First, kneel down and sit on your heels. Next, stretch up behind the crown. Slowly turn your head to the right and left. Then try to alternately tilt your head to one and the other shoulder. Just pull the ear to the forearm, and not to the ear. Repeat on each side 5-10 times.

Make a circle with your head in both directions alternately. Imagine mentally that the head is a large pencil with which you are trying to describe a circle on the ceiling. Most importantly, do not try to throw your head back. Then start rocking your head back and forth. Repeat the same number of times as in the previous exercises for the neck.

To relax, spread your legs wide, intercept your elbows with your hands and lower the upper part down in this position. Imagine that you are a stream of water that flows easily onto the floor. Relax.

Complex for radiculitis, osteoporosis and hernias

At the first stage, get on all fours. Then turn your head and at the same time swing your pelvis to the right. Change side. Repeat 5-6 times on each side. After that, return to the previous position. Twist your pelvis alternately in each direction. You can connect your head to this. Repeat the exercise 5-7 times.

Return to the original pose. Lean your knees slightly towards your feet, straighten your arms and stretch forward. Thus, you will make a light and soft stretching of the back. Then stand up with emphasis on the palms and knees. Stretch your right arm forward and at the same time lift the opposite side as a counterweight. Hold this position for 4-5 counts. Repeat with the other arm and leg. Return to child's pose by resting your weight on your heels. Place your head on the floor, round your back and stretch your arms forward.

Approach the wall. Lay a rug underneath. Lie on your back. Then lift both legs up against the wall. With gentle movements, leaning on your arms and legs, climb the wall. Move like this until your lumbar region hits the wall and your legs are raised high up. Freeze in this position for 4-5 counts. Exhale and inhale. And then gently lower your legs behind your head. To exit the pose, it is enough to perform a somersault back or lie on your side and rise.

Frequent knee pain can occur for various reasons - chronic joint pathologies, injuries, physical exertion. If we talk about joint diseases as the causes of crunching, limited mobility and pain in the knees, then the most common of them is arthrosis.

Arthrosis of the joints of the legs mainly affects athletes, the elderly and those who are forced to work on their feet for several hours a day. For the treatment of the disease, a variety of methods are used, among which an important place is given to physiotherapy exercises.

What exercises for the joints will help eliminate pain?

Exercises for the development of the joints of the legs

Exercises to strengthen the knee joint and its surrounding tissues are effective not only in the complex treatment of arthrosis, but also in the prevention of this unpleasant disease.

If the disease has already developed, the following set of exercises will help reduce pain and improve joint mobility.

With a tendency to arthrosis, classes will prevent its formation.

Starting position - standing straight, feet shoulder-width apart. It is necessary to slowly sit down at the expense of "one-two", while the heels do not come off the floor. On the count of "three-four" carefully rise.
The starting position is the same, hands on the belt. You should slowly get down on your knees. On the same account, first sit down on the right leg, return to the starting position, then sit on the left leg.
The starting position is the same. Carefully sit down, at the expense of "one-two" spread your knees to the sides, at the expense of "three-four" again connect.
Sitting on the floor, knees should be spread apart, legs should be placed horizontally. On the same account, you must try to rise and return to the starting position.
Lying on your back, bend your knees. On the same account, make a circle with knees brought together, first to the right, then to the left.

All exercises should be repeated 10 times, it is recommended to do such gymnastics daily, in the morning, since it is after a long rest during a night's sleep that the joints are stiff and need to be developed.

On the Internet, it is easy to find a lot of videos and tips on how to properly perform leg exercises with maximum benefit.

But such information is not always reliable, therefore it is better for your own safety to first consult a doctor and learn the exercises from an instructor.

A set of exercises to improve the mobility of the joints of the legs

There are exercises that help not only strengthen the joints of the legs, but also improve their mobility. At the same time, they simultaneously eliminate pain and swelling, and they can be performed in a horizontal position, without even getting out of bed.

But such exercises should be performed daily, otherwise the effect will not be achieved.

Lying on your back, bend and unbend your knees, keeping your heels on the mattress;
Stretching your legs straight, alternately perform rotational movements with each foot;
Lying on your back, raise your legs up and perform the “bike” exercise;
The starting position is the same, straightened legs should be slowly spread apart to the width of the shoulders and brought together again;
Stretch your toes in such a way that tension is felt in the muscles of the entire limb.

Most people have heard of the benefits of taking the stairs but don't seriously believe it's true and continue to use the elevator.

While climbing steps, despite the fact that these are loads on the joints of the legs, which are recommended to be avoided in case of arthrosis, can also be an excellent warm-up and restore mobility to the joints.

With and joints of the legs, exercises from therapeutic exercises should be performed daily. If you skip classes, the desired effect will not be achieved, moreover, the disease can progress, and the pain intensifies. Video tutorials will help you understand the technology for the correct implementation of articular gymnastics.

It is important to remember the basic rule: the load on the joints of the legs should be given gradually. Pain during exercise or after that should not be felt, otherwise classes should be stopped or the load should be adjusted.

Starting position - lying on your back. First, the right leg slowly bends at the knee and unbends just as slowly, then the left.
The starting position is the same. Both legs are bent and unbent at the knees at the same time, while they must be unbent very slowly, mentally counting to five.
In the same position, do slowly, without haste and effort, the “bike” exercise.
Stretched out on your back, straight legs together raise vertically and lower again down.
Starting position - sitting on the table. You need to slowly dangle your legs back and forth, the joints of the legs, especially the knee, should be as relaxed as possible.

The exercises are quite simple, the implementation of such a charge will take no more than a quarter of an hour a day.

But this will not only bring relief to those who suffer from arthrosis, but also help healthy people avoid it as an effective prophylactic.

Preventive gymnastics for leg joints

Exercises for the legs should be selected only by a doctor, since some of them can seriously harm developing or advanced arthrosis, and are also categorically contraindicated in varicose veins and pregnancy.

But for those who fall into the risk group, but do not yet suffer from arthrosis, they will be very useful.

If pain in the knees occurs only occasionally, the following complex will help get rid of them and prevent the development of arthrosis:

It is necessary to lie on your stomach, stretch your arms along the body. Slowly raise the straight right leg up to a height of 25-30 cm from the floor, then lower it just as slowly. Repeat the exercise with the left leg;
The starting position is the same. First you need to bend your right leg at an angle of 90 degrees, then tear your knee off the floor and raise your bent leg up as far as you can. Hold for a few seconds and slowly lower down. Repeat with the left leg. Hands when performing are relaxed along the body;
Lying on your stomach, straightened legs should be simultaneously lifted up to a distance of about 20 cm from the floor and held in this position for at least thirty seconds. Then slowly lower to the floor. Such an exercise trains the joints of the legs very well, but in no case should it be done in acute or chronic forms of arthrosis;
You should stand up straight and carefully rise on your toes as high as possible, while tension should be felt in the muscles. Slowly lower yourself onto your heels;
The starting position is the same. First, the right heel comes off the floor, while the toe is pressed to the floor. Then the right heel returns to the floor, while the left one goes up.

Ideally, combine preventive gymnastics with massage. Therapeutic massage is also not contraindicated for arthrosis or arthritis, but it should always be performed strictly according to special rules and technologies, preferably by a specialist, and not independently.

All people, even those who do not have a predisposition to arthrosis, should understand that the best prevention is movement. An inactive lifestyle invariably leads to pathologies not only of the joints of the legs, but also of other organs. More about this in the video in this article, with an analysis of pain and methods for eliminating it in the knees.

The main reason for the development of articular pathology is hypodynamia. The modern world does not provide for high physical activity: sedentary work, elevator, bus or subway, personal car. Therefore, gymnastics for the joints, aimed at strengthening them and returning mobility, becomes vital. Exercise therapy quickly and effectively helps with arthritis of any etiology, gout, arthrosis, osteochondrosis.

The restoring complex can be obtained from a methodologist for physiotherapy exercises or picked up on your own. It should include exercises that include rotational movements, flexion / extension in the joints of the arms and legs, exercises with resistance and weights, as well as relaxation movements.

Therapeutic gymnastics, aimed at restoring the joints, is used during the period of active therapy and rehabilitation of various diseases of the musculoskeletal system. With its competent and regular performance, blood flow increases and metabolism in the affected tissues improves, joint flexibility increases and muscles become stronger.

Often, exercise therapy is used as a preventive measure for diseases such as arthritis, arthrosis, and osteochondrosis. Therapeutic exercises are prescribed even for newborns. For example, the video shows a complex that will be useful at a very early age.

All exercises should be performed slowly, gradually increasing the range of motion. The number of repetitions is 8–15 times.

In order for gymnastics to have a therapeutic effect, it is recommended to follow the following rules:

do not eat 2 hours before charging and for 60 minutes after it;
during the day drink as much clean water as possible;
breathing during classes should be calm and deep;
after exercise therapy, you should take a warm shower, rub the sore joints with a dry hard towel and do self-massage using an anti-inflammatory or warming cream;
just before therapeutic exercises, you should warm up for 5 minutes.

Performing therapeutic exercises regularly, the patient will forget about pain, stiffness and discomfort in the joints for a long time.

All exercises must be performed strictly according to the method recommended by the specialist. Physiotherapy exercises will bring the desired effect if combined with proper nutrition and water procedures. The combination of these three components will help to get the desired result.

Below we will offer several simple but effective complexes for working out the shoulder, elbow, hip and knee joints.

Charging for joints develops flexibility and endurance, makes a person fit, energetic and dexterous. It gives the load on the muscles that is so necessary in our time, strengthens the ligaments and tendons.

But the main task of therapeutic exercises is the development of joints, increasing their mobility. You can do the right exercises at any age, focusing on well-being and sports training.

The video shows a simple complex for the elderly. It shows simple exercises aimed at strengthening the joints and developing mobility in them.

Shoulder pain can be caused by a variety of reasons, including excessive exercise or serious joint pathology. In any of these cases, therapeutic exercises will come to the rescue.

The following exercises are most effective:

circular rotation of the shoulders forward and backward;
abduction of hands forward and backward;
spreading the arms to the sides at shoulder level (straight or bent at the elbow);
raising your arms up through the sides or in front of you.

The video shows a complete set of exercises for the shoulder joints.

Gymnastics for the elbow joints

The articulation of the elbow is most effectively developed when performing flexion/extension movements and rotations of the forearm in and out.

An approximate complex for the development of elbow joints includes the following exercises:

Standing, bend your arm at the elbow and bring it as close to your shoulder as possible. Can be performed with both hands at once or alternately.
In a standing position, do push-ups from a vertical surface. Elbows can be directed both down and out.
Standing or sitting, bend your elbows and perform circular movements with your forearm. Pay attention - the shoulders should not move.

You can learn more about the study of the elbow joint by watching the video.

The knee is one of the most vulnerable parts of the body, often suffering from various diseases. Diseases of the knee joints must be diagnosed and treated in a timely manner, otherwise severe complications are possible, up to limitation of mobility. Equally important is the prevention of damage to the knee joint. In all these cases, therapeutic exercises will help.

The knee joint is best worked out in the supine or side lying position.

Basic knee exercises:

in the supine position, it is good to pull your arms forward, and your legs in the opposite direction;
movement "bike";
flexion and extension of the legs at the knee (alternately or simultaneously);
stretching the toe of the straightened leg towards and away from you;
placing your feet shoulder-width apart, you should alternately or simultaneously turn your knee inward and outward.
standing, half-bend the legs at the knees, put the palms on the kneecaps and perform circular movements with the knees in and out;
in a sitting position, alternately bend and unbend the legs

The video shows the main gymnastic complex for improving the knee joints.

Therapeutic exercise is a necessary component of complex treatment after arthroplasty. It helps the patient to recover within 4-5 months.

The hip joint bears a large load during movement, providing mobility and maintaining the balance of the body. Therefore, even small problems with the hip joints cause a lot of suffering to the patient.

The articulation is well worked out when abducting and adducting the legs. It is more convenient to do this in a standing position, leaning with one hand on a horizontal surface.

The main exercises for the hip joints that can be included in the treatment complex:

various leg swings in a prone or standing position;
from a supine position, lower the right thigh to the left, then the left thigh in the opposite direction;
abduction and adduction of the legs in the prone position;
circular rotation of the limb in the hip joint.

The video below shows therapeutic exercises for the hip joints.

Physiotherapy exercises will be useful even after arthroplasty. It will help restore motor activity in the shortest possible time.

Contraindications

Exercise therapy for joints, despite its necessity and usefulness, has a number of contraindications:

Diseases of the cardiovascular system in the stage of decompensation.
Acute infectious diseases.
Oncology.
Acute disorders of cerebral circulation.
Malformations of the CNS.
Acute stage of joint diseases.

If the patient suffers from any serious illness, it is necessary to consult a doctor about the possibility of using exercise therapy. Perhaps the specialist will select a different complex or recommend reducing the number of repetitions.

With caution, therapeutic exercises should be approached. A woman is also advised to visit a doctor before the start of classes.

Physical education in water

Very useful for the joints exercise performed in the pool. It works especially well on obese patients and people who experience pain during the development of the joints.

In the water, you can perform a variety of movements. The most effective and simple are the following exercises:

walking in the shallow part of the pool, raising your knees high or touching your buttocks with your heels;
swimming in any style;
squat.

Conclusion

Whatever kind of gymnastics for the joints you choose, each of them will be effective. Within a few weeks, patients notice the first positive results. The main thing is not to forget that the exercises must be performed constantly, and the load should be increased gradually.

Many people, especially in adulthood, suffer from various problems of the musculoskeletal system. Modern medicine uses many different methods in the treatment of such problems, one of which can justifiably include special exercises for the joints of the hands, pelvis, etc.

Such complexes are focused on restoring joint mobility and maximizing their functionality. The advantages of physical therapy include the possibility of using such methods for patients of any age.

The main tasks of exercise therapy

Complex exercises consist of 3 stages. The introductory and final parts are relatively short and the main load falls on the middle of the lesson. Depending on the stage of the disease, physical exercises have different goals. For example, during an exacerbation of arthrosis, it is necessary to ensure the maximum state of rest for the joint, excluding strong loads, and during the calm period (after 3-4 days), you can start physiotherapy exercises.

The main tasks of therapeutic gymnastics include:

normalization and improvement of lymph flow and blood supply;
maximum relaxation of muscle spasms;
general tonic effect on the body.

With articular diseases of the upper limbs, a gymnastic exercise is performed while sitting, and with damage to the lower, on the contrary, lying down. At the 1st stage, passive gymnastics (flexion and extension) of the limbs is performed.

The subacute period provides for increasing exercises for the joint. With normal pressure, all procedures can be performed while standing, with the exception of increased loads on the limbs.

Free leg swings are allowed to be performed until a slight pain in the joint appears. The ankles can be worked out with warm foot baths and traction of the limb with a small weight that raises and lowers them.

In the remission period, the tasks of gymnastics expand:

strengthening of the periarticular muscles;
restoration of limb mobility;
consolidation of the achieved results;
increased joint endurance and stability;
improving the overall performance of the patient.

The complex of actions includes movements with objects, the use of gymnastic apparatus, as well as dynamic movements with little resistance and swimming.

Tactics for conducting classes

As a rule, sick people try to return their joints to normal as soon as possible and get rid of pain with the help of drug therapy, considering exercise therapy to be extremely ineffective, which is fundamentally wrong. Affected muscles and joints should gradually prepare for increasing loads. In this case, you should start training gradually, and the load should be of severity corresponding to the patient's condition. In this case, the exercises should be regular and systematic.

The main signal for sick people to stop exercising or reduce the load is increased joint pain and worsening of the general condition. In this case, a short break is recommended with the restoration of breathing, pulse and blood supply and further consultation with the instructor.

Exercises for different groups of joints

It is developed for each patient individually, in accordance with the degree of development of symptoms.

The following gymnastic complexes have been developed for each group of joints:

1. Shoulder

The most common provocateurs of a pain symptom in the shoulder joint are problems of the musculoskeletal system and temporary overload. In each of these cases, gymnastics has a positive effect, which includes:

swings (up and down) with straightened arms;
rotational movements of the hands;
circular movements of the shoulders, as well as their lowering and raising;
bringing the shoulders in the direction of the chest region and taking them back to the shoulder blades.

Recommended actions for the shoulder joints

If necessary, the doctor can supplement the exercises, taking into account obtaining the maximum effectiveness of the lesson.

2. Ankle

For this form of articular lesions, the following measures are provided:
in a sitting position, it is necessary to put the foot on a flat surface and alternately lean on it with the heel and fingers, then, slightly raising the heel, perform rotational movements with it;
in a prone position, you need to bring straightened legs together and pull your feet towards you. A similar exercise is performed with the toes.

Such exercises are recommended to be repeated up to 6-8 times during the day, controlling breathing.
However, it should be remembered that physiotherapy exercises should be carried out only with the permission of a doctor.

3. Hands

Hands are the most vulnerable part of the body, which takes on huge loads, both external and internal. In this case, gymnastics is simply irreplaceable.

To restore joint mobility, the following exercises are used:

you need to clench your fists and make a circular rotation in the area of \u200b\u200bthe wrist joint;
one hand clasps the second, turning it to the side and up and down;
the brush of one hand is superimposed on the other, leaning on a hard surface. In this case, it is necessary to try with the hand that is below to raise the upper hand;
elbows should be put on the table, and then push them apart, connecting the brushes;
palms are extended on the table, while the fingers move up and down, and then clenched into fists;
it is necessary to bring your hands into the “lock”, and then spread them as wide as possible in the opposite direction;
fingers of one hand need to touch the fingers of the opposite hand (from the little finger to the thumb);
you can squeeze a small rubber ball in your hand;
one hand is placed in front of the patient with the palm facing inward. The thumb is bent towards the index finger (for 30 seconds), and then the muscles of the hand relax. The exercise should be repeated at least 4-5 times during the day.

The procedure for performing gymnastics in the area of \u200b\u200bthe brushes

It should be borne in mind that a set of such exercises for joint disease develops strength, mobility and relieves pain symptoms. In the case where there is limited mobility of the joint, warming baths, hand oil, etc. should be used. This enhances stretching and facilitates motor activity.

4. Elbows and feet

Gymnastics for the elbows and feet is included in the general set of exercises for the arms and legs, but in addition to it, you can perform the following movements:

in the initial sitting (standing) position, it is necessary to lower the forearms, bend the arms at the elbows and clench the fists. Next, you need to make 10 rotational movements with your forearms, first in one direction and then in the other. In this case, it is necessary to observe that the shoulders do not move;
in a sitting or standing position, it is necessary to lean on the wall (back of the chair), bending the leg at the knee so that it is possible to put the thigh parallel to the flat surface, after which the foot is rotated 10 times in different directions.

Elbow position while sitting

In the case when the exercise is performed while sitting, it is enough to rotate the outstretched leg 10 times in each direction.

5. Hip joints

The hip joint provides the ability to move and maintain balance, so the slightest complications can lead to a significant deterioration in the patient's quality of life.

For the treatment of the disease, the following exercises are provided:

in the supine position, you should press your legs to the chest area and slowly lower them to the floor;
you need to perform circular movements with your legs (alternately) in the area of \u200b\u200bthe hip joint;
with the leg bent at the knee, it is necessary to pull the foot towards you, tightly clasping it;
it is recommended to pull the sock in the direction of the face, slightly raising the leg;
the right heel should rest against the left knee, the lower limb turns to the side and straightens. In this case, the right thigh must be lowered to the left.

Recommended exercises to strengthen the hip joint

Few people know that such gymnastics is very effective during the period of rehabilitation after an illness or arthroplasty with the restoration of the motor functionality of the hip joint.

6. Knees

Negative manifestations in this area are most often found in older people, and this condition requires mandatory treatment, as the rhythm of the patient's life is disturbed.

Gymnastics for these joints is as follows:

you need to take a prone position, stretching up your arms and legs down;
it is recommended to make movements resembling cycling;
legs are bent at the knees, tightly brought together for 10 seconds and again divorced;
the knees are pressed against the abdomen, while the back is rounded, and the legs are pulled up to the face;
it is recommended to put a soft ball under the knees, which is compressed by the hips for 5-10 minutes;
lying on your side, you need to raise one leg, pulling the toe up, and then a similar movement is performed with the other leg.

Recommended gymnastics to improve the functionality of the knees

As a rule, long-term rehabilitation is required after arthroplasty, which can be significantly reduced (up to 3-4 months) with the help of therapeutic exercises and other equally important procedures.

Forecast

It should be borne in mind that gymnastics for the joint, like any other procedure, has a number of contraindications, which may be the development of acute infectious processes and malignant neoplasms. In addition, it is not recommended to perform therapeutic exercises for malfunctions of the central nervous system, epilepsy, heart disease, and stroke.

Quite often, gymnastics is used not only with obvious manifestations of symptoms, but also as a preventive measure to prevent disorders of the musculoskeletal system. Her program includes not only relaxing techniques, but also the development of a certain tension in some areas, which allows you to quickly remove the load and compression from the affected joint. However, before starting classes, it is recommended that you coordinate complex actions with your doctor, which helps to obtain a positive result without negative consequences.

Diseases of the spine - a kind of scourge of our time. An additional problem is that such diseases often affect the work of other internal organs. At the same time, self-medication also works according to the old principle - “we treat one thing and cripple the other”, because non-steroidal anti-inflammatory drugs widely used to relieve pain syndromes have extremely unpleasant side effects, negatively affecting the work of the entire gastrointestinal tract. Therefore, various alternative methods of treatment are becoming increasingly popular, although often they are not as effective as we would like, and in fact they can only be used during the rehabilitation period. Mirzakarim Norbekov was no exception, whose articular gymnastics for the spine is now quite popular.

About the Norbekov technique

If you have read Norbekov's books, then in principle it will be immediately clear what is the specificity of his approach to treatment. For people who are not familiar with his theory, his methodology can be described in general terms as a treatment with a good mood. Moreover, from his point of view, it is not so important what kind of exercises you perform, with what intensity and to what extent, the main thing is a good mood.

Norbekov's articular gymnastics for the spine, the video of which can be viewed on our website, does not offer anything extraordinary, the exercises are quite simple and very close to the usual complexes of physiotherapy exercises. The same principle of stretching and selective muscle tension is used, as well as the absence of axial loads on the spine. Nothing extraordinary can be expected from such exercises, so more emphasis is placed on psychology.

The main tasks of Norbekov's gymnastics

Improvement of the body as a whole. Gymnastics for Norbekov's joints, like any other type of physical education, has a positive effect on the human body, enabling a person to feel the joy of movement and gain new strength.
Restoring full control over your own body. As you know, diseases of the joints significantly limit the capabilities of a person, depriving him of the ability to perform previously habitual actions. And this does not have the best effect on human psychology, so such exercises are simply necessary in such a situation.
One of the main signs of the youth of the human body is the flexibility and mobility of the spine. The spinal cord is located inside the spinal column, so any problems with the spine are almost directly related to the health of the whole organism, because the same osteochondrosis in a neglected state can lead to complete immobilization of a person. That is why gymnastics according to Norbekov is designed to restore the normal functioning of the joints and spine.
Also, an important task of gymnastics is to improve the functioning of the ligaments and muscles of the human body. We must not forget that muscles make up about 40% of the total body weight, but with the current sedentary lifestyle, they gradually atrophy without the loads they need. As a result, the load on the spine and joints increases, which after a while becomes a provoking factor for the development of various diseases. Therefore, it is extremely important to form a “working” elastic and fairly rigid muscle frame that will support the spine and help it bear loads.

Distinctive features and rules for performing gymnastics

As we said above, the main thing in Norbekov's gymnastics is not so much the exercises themselves, but the correct psychological attitude. Therefore, it makes little sense to describe the sets of exercises he offers (especially since it is much clearer to watch all this in the proposed video), but it is worth familiarizing yourself with certain rules, the implementation of which (from the point of view of the author of the methodology) guarantees a positive effect. So:

It should be remembered that when performing sets of exercises, their effectiveness depends much more on the work of the internal state (psychological mood) than on the execution technique.
The key point is that it is imperative to create a good mood for yourself before doing the exercises. It doesn’t matter how exactly, let it be an artificially created good mood, but all exercises must be performed with pleasure and a smile - this is the main requirement.
Exercise must be done daily.
Mechanical performance of exercises and automatism are the main opponents of the effectiveness of the complex.

In other words, the whole point of Norbekov's theory lies in the fact that it heals, first of all, a human mood, a good mood. Although, of course, it is quite difficult to achieve a good mood with back pain, but it is probably not in vain that they say that a smile heals and prolongs life.

Charging with a hernia of the lumbar spine is the main method of treating this disease. It includes a set of exercises designed to cure not only a hernia of the lumbar, but also the thoracic or cervical.

Reasons for the development of pathology

To understand the seriousness of the problem, it is necessary to know under what conditions the gradual destruction of the intervertebral discs occurs, overshadowing a person's life with severe pain and the inability to move normally. Firstly, a hernia of the spine develops as a result of an incorrect and constant load on the back. It is created by the transfer of weights or simply the wrong posture during work. Secondly, an insufficient level of fluid in the body causes the intervertebral discs to dry out, which provide cushioning for the spine.

Thirdly, a sedentary, sedentary lifestyle has a negative effect on the ligaments and tissues of the spinal column. The absence of any movement leads to hardening of the soft tissues of the ligaments by weakening the blood supply to them. Fourthly, malnutrition deprives the spine and intervertebral discs of a person of calcium, magnesium, phosphorus, sodium and other essential trace elements. This leads to the formation of pores in the bones of the spine and weakening of their structure.

And the last - incorrect and untimely treatment of spinal injuries. This leads to the development of not only a hernia between the vertebrae, but also to other, no less dangerous pathologies.

Gymnastics - optimal treatment

There are many forms and types of the disease, for example, with a hernia of the thoracic spine in a patient at the same time, there is a hernia of the lumbar and cervical regions. In addition, a hernia of the spine occurs at different ages, it occurs in both men and women. All these subtleties involve different treatment up to surgical operations. But gymnastics or physiotherapy exercises are prescribed to absolutely all patients with a hernia of the spinal column.

Charging for the back strengthens the muscles of the corset, they support the entire spine from the sacrum to the neck. It is necessary to carry out exercises in the order and pace indicated by the attending physician in order to avoid injury during exercise.

And the main thing to remember is that exercising with a hernia of the spine is individual in nature, you cannot independently apply certain exercises without consulting a doctor, especially if their implementation is accompanied by pain.

Rules for performing gymnastics

Charging for the spine with a hernia requires compliance with certain rules. This is a kind of safety technique in order not to damage the spine even more:

There should be no pain during exercise. If they appear, then either this exercise is not suitable, or it is performed incorrectly.
At the beginning of the course of treatment with gymnastics, the complex of exercises should not include postures and movements twisting the spine.
Charging with an intervertebral hernia does not involve jumping or sudden movements.
Gymnastics for the spine is performed 3-4 times a day. For convenience, you can do different exercises at different times.
It is impossible to overload the sore part of the back with training, for example, with a hernia of the cervical spine, it is necessary to do exercises for the entire spine as a whole.
Increase the load on the spine during exercise should be gradual. That is, the number of repetitions and the amplitude of movements increases every 2–3 days.
It is impossible to reduce a vertebral hernia in 1-2 sessions, this will only aggravate the problem. In gymnastics for the spine, the main thing is a gradual, smooth movement towards recovery.

Basic exercises for hernia treatment

Despite the fact that for each individual case of intervertebral hernias there is a set of exercises prescribed by a doctor, there are a number of universal movements. They are aimed at strengthening the muscles of the spine and improving blood circulation around them. At the same time, the vertebrae become stronger, and the intervertebral discs are more elastic:

The first exercise is performed lying on the floor. Legs bent at the knees, feet on the floor, hands on the stomach. You should alternately strain and relax the abdominal muscles, without moving or bending at the same time. The exercise is repeated 10-15 times. Such approaches should be done from 3 to 6, increasing their number once a week.
The next exercise is also performed in the supine position: legs are straightened, heels are on the floor, arms are extended along the body. It should be by tension of the abdominal muscles to raise the torso above the floor by 5–10 cm (between the shoulder blades and the floor). The exercise is performed slowly: each rise should take from 3 to 5 seconds, you should lower yourself slowly. The exercise is repeated 10-15 times, 3-6 sets each. The load, namely the number of repetitions, increases over time.
The exercise is performed lying on the floor, legs bent at the knees, feet on the floor. Bending forward, you should rest your left hand on the knee of your right leg, then create a counter-tension of your legs and arms, that is, push your arm with your knee, and try to push your knee with your hand. You need to hold the effort for 2-5 seconds, then the arm and knee change, and then in the same sequence. Perform the exercise should be 10-15 times for 5-6 repetitions.
The starting position of this exercise is squatting. Leaning forward, you need to rest your palms on the floor, while the buttocks should not come off the heels. Stretching forward, you can feel how the lower back bends towards the floor. After maximum stretching, you must remain in this position for 5-10 seconds, then return to the starting position. You should repeat this exercise 10-15 times for 3-6 sets.
To treat a hernia of the cervical spine, you should turn your head to the right and left until the chin is above the collarbone. Such turns should be done 15-20 times in each direction. Exercise is done either standing or sitting on a chair with a straight back.
This exercise is also designed for the cervical region: the head alternately leans forward and backward, while the back is straight and does not move. When leaning forward, you should try to touch your chest with your chin, and when tilting it back, your chin should be pulled up. Tilts should be 15-20 times to the chest and back.

All these exercises for the back and spine are indicated for different types of hernias. Their effectiveness depends on the regularity and diligence of performance, in addition, this is an excellent morning exercise for the whole body.

Today the problem of diseases of the joints is one of the most urgent. But most often, drug treatment has many side effects and contraindications, in this case, articular gymnastics will help in the treatment.

M. Norbekov system

Many scientists, doctors, healers turned to using the resources of their own body. After all, what will help in the treatment of a disease better than the resources of your own body? Norbekov's system also belongs to such methods of treatment.

As for his method of treatment, disputes do not subside even today, everything is connected with the inconsistency of the system. Some believe that it helps to treat diseases of the joints and allows you to get rid of the pain that accompanies these changes. Others are skeptical about this method, considering Norbekov another charlatan. It is best to evaluate the effectiveness of the method during independent application in practice.

System features

Despite the fact that the essence of the technique is similar to all the others, there are features that make Norbekov's articular gymnastics stand out from the rest. It involves not only exercise therapy, but also alternative medicine, which helps to fight the disease that has appeared.

In the course of treatment, the emphasis is not only on the very fact of using physiotherapy exercises, the psychology and mood of a person play an important role. It is also important that his system has several courses, not only the musculoskeletal system is being treated, since it is necessary to take care of the health of the human body as a whole. The most popular among all systems and organs has received a method of treating vision.

To master the methodology, they attend three courses that this system includes:

Wellness.
Preparatory.
Basic.

According to Norbekov, it is possible to achieve recovery of one of the body systems only by gaining control over one's own body, which is what his technique helps to do.

Course objectives

In addition to the three stages, the Norbekov treatment system includes several main tasks, by carrying out which, you can achieve the recovery of the body. And although the technique is aimed at the recovery of the whole organism, for many, the goal of the course is therapeutic articular gymnastics.

During the course of treatment, it is first of all important to improve the body as a whole, and not just do exercises for the joints. There is a strengthening of the respiratory and cardiovascular systems, which will be involved in further treatment.

It is important to regain control over your body, because many patients who have experienced diseases of the musculoskeletal system have felt that the usual movements are already starting to cause them pain. At this stage, it is important to get rid of not so much the physical limitation as the emotional tension.

The next stage is very important for recovery, since articular gymnastics for the spine is carried out. Often restrictions in the movement of the joints are associated with the work of the spine, so it is important to involve this part of the body in the treatment.

Next come the exercises for that part of the body that was prone to disease, it can be a knee, arm, back. At this stage, the emphasis is on strengthening the ligaments and muscles in the body. Such charging helps to prevent the development of the disease, which, in turn, makes it possible to stop the process of destruction of the joints.

Rules for performing exercises in the course of treatment

When performing a course of exercises according to Norbekov, it is important to maintain a positive attitude, because it is he who makes up 99% of the success of therapeutic exercises. In addition, classes should be regular, they need to be performed every day.

Despite the combination of simplicity with efficiency, the technique has limitations in which exercises cannot be performed. These include pregnancy, early postoperative period, mental disorders, stroke or heart attack, which was in the last 3 months. You can not perform exercises in the presence of chronic pathology during the period of exacerbation, as well as in acute pain syndromes in the back and joints.

It is important to ensure that during the exercise the person does not feel discomfort, therefore, if severe pain occurs, it is necessary to stop the course of treatment. It is best to consult a doctor before starting this method and find out if there are any contraindications to exercise.

A set of exercises

The methodology includes a large number of exercises, but there are basic ones that are fundamental in the treatment process. Exercises help with gonarthrosis, there are also those that are used for the back, there is a special gymnastics for the neck.

For the spine, it is necessary to perform rotational movements of the head, then it is necessary to move gradually to the thoracic and lumbar regions. As for the exercises for the arms and legs, they involve strengthening the muscles without involving additional load. In the process of their implementation, support and additional elements are often required.

Norbekov wrote a book in which there is a description of the methodology, features of exercises, the number of approaches and restrictions on execution. Given the peculiarities of the methodology, it can be argued that Chinese medicine is involved in a certain way. After all, it is from there that the concept comes that harmony with one's own body can lead to its full recovery.

If you decide to do a set of exercises according to Norbekov on your own, consult your doctor about the possibility of performing such exercises.