The difficulty of such seemingly simple and, as some may think, frivolous exercises lies in the ability to control the weight of your own body.

And further. A simple exercise is not primitive. From my point of view, the most primitive medical treatment for back pain is to write a prescription for medicine... Thus, the doctor admits that he has given up and does not know what to do. Let the pharmacologist think for him...

Dr. Bubnovsky’s exercises can be done at home.

To perform them, you can use everything that is at hand: tables, chairs, beds, balls, gymnastic sticks...

When performed correctly, they can be no less effective than exercises performed on special simulators.

EXERCISE “Caterpillar”.

Starting position: lying on your back near the bed or low table, legs bent at the knees, feet resting on the edge. If desired, the basin can be moved under the bed.

Push off with your feet, “walking on your shoulder blades” and moving your pelvis from the edge of the bed until your legs are fully straightened.

If at the same time you feel pain in the muscles of your legs when straightening them, do not be afraid. This is just a reaction to stretching.

Exhale as you push away from the edge of the bed. Then, moving your shoulder blades and pelvis, without standing up or helping yourself with your hands, move towards the table again and push off again.

Perform these movements for up to 20 repetitions in one series.

You may even feel a burning sensation in your leg muscles (thighs) and back muscles. This is a sign that the exercise can be completed.

Each time, try to increase the number of episodes, bringing it to the desired level.

By the way, arthritis of the joints of the lower extremities is not a contraindication for this exercise.

From the book by S.M. Bubnovsky “Osteochondrosis is not a death sentence!”

P.S. And remember, just by changing your consumption, we are changing the world together! econet

Classes last about 10 minutes. Before starting the exercises, the child must prepare: walk on his toes, jump rope on one or two legs.

Exercise "skating rink"

The child rolls a ball, rolling pin or bottle with one foot and then with the other. It’s even better to buy a special roller or ball for this purpose at a sports store or pharmacy. They come in varying degrees of hardness, from wooden, ribbed to elastic, also covered with pimples. Devices with a medium degree of rigidity are preferable; they do not injure the nerve endings of the foot.

Exercise "robber"

The child sits on the floor with his heels pressed to the floor. During the exercise, you cannot lift your heels off the floor. A weight is placed on the towel, and the child pulls the towel toward him with his toes, trying to pull its edge under his heels. The exercise is performed first with one foot, then with the other.

Exercise "painter"

The child sits on the floor with his legs stretched out. The big toe of one foot should be drawn from the big toe of the other foot along the instep of the foot and the front surface of the shin to the knee. You need to do 3-4 strokes, first with one leg, then with the other.

Exercise "collector"

The child sits on the floor with his knees half bent. Small objects are scattered in front: clothespins, toys, Christmas tree cones. The child’s task is to collect them into a pile with his toes without using his hands, and then transfer them to another pile, first with one and then with the other foot.

Exercise "artist"

The child sits on the floor, a thick sheet of large format paper and pencils and markers are placed in front of him. The task is to take a pencil or felt-tip pen with your toes and draw various shapes on a sheet of paper. First, draw with one leg, then with the other leg.

Exercise "caterpillar"

The child sits on the floor with his knees bent. As you bend your toes, you need to pull your heel forward, while keeping it pressed to the floor. Then the fingers are straightened and the movement is repeated (imitating the movements of a crawling caterpillar). Moving the heel forward by flexing and straightening the toes continues until the toes can touch the floor (until the legs straighten at the knees). The exercise should be done with both legs at once.

Exercise "boat"

The child sits on the floor with his knees bent. The soles of the feet are pressed against each other and the knees are spread apart until they touch as tightly as possible (the feet take on the shape of a boat).

Exercise "sickle"

The child sits on the floor, placing the soles of his feet on the floor at a distance of approximately 20 cm from each other. The toes need to be bent and the front parts of the feet should be brought towards each other, while the heels remain fixed, and the feet bend and take on the shape of a sickle.

Exercise "mill"

The child, sitting on the floor, describes circles with his feet in different directions.

Exercise "window"

Sitting on the floor, the child brings his feet together and spreads them apart, while the heels remain fixed to the floor.

Drummer exercise

The child sits on the floor, bending his knees, and taps only his toes, without touching the floor with his heels. During the exercise, the knees gradually straighten.

Exercise "walking on your heels"

The child walks on his heels without touching the floor with the sole of his foot.

Dance classes

It should be noted that dancing classes also have a positive effect on the condition of the child’s feet, but high-quality specialized shoes for dancing are necessary.

Not all types of dances are suitable for patients with flat feet, so if you need Czech shoes for classes, the condition of the foot may even worsen, discuss this issue with the instructor and orthopedist.

Good afternoon, dear readers! The static exercise Caterpillar strengthens not only the abs, but also the core muscles, develops the shoulder and hip joints, trains the spine, allowing you to cope with osteochondrosis. But most importantly, it removes belly fat with ease, which is why it is also used for weight loss.

The human body is made up of 700 muscles, large and small, and all of them are required to work, each in its own mode, as laid down by nature. In everyday life, a person often overloads his muscles and they are in a spasmodic state due to overwork or, on the contrary, are inactive for a long time, which is facilitated by a sedentary lifestyle.

When muscles are overworked, they cannot perform their protective function and the load is redistributed to the joints and spine. This causes them to wear out quickly, cause pain, sometimes deformation and even injury.

The occurrence of back and joint pain is never accidental. Simple exercises are an excellent help in eliminating pain. The Caterpillar exercise allows you to redistribute the load from one muscle to another, while giving the opportunity to relax muscles that are overworked. After all, this exercise is performed in an unusual position for a person.

How to do the exercise

From a standing position, bend over and place your palms on the floor. With your knees slightly bent, begin to perform walking movements with your arms, smoothly moving into the plank.

Read the article, Plank, an exercise that strengthens the muscles of the body.

Hold the Plank position for 30 seconds to create tension in the muscles of your back, legs and arms.

Start walking movements with your arms in the opposite direction to your legs, stand on your feet. This is one repetition, you can perform several such repetitions.

To complicate the exercise, while in the Plank stance, you can focus on one or the other hand, and press your free hand to the opposite shoulder. Maintain a stance for 10 to 30 seconds.

Option for children

In the first half of the exercise, the same as for adults is repeated. That is, you need to walk a few steps with your hands, then, without lifting your hands from the floor, take a few steps with your feet, approaching your hands.

Again, a few steps with your hands... An imitation of the movement of a caterpillar is created.
Exercise for feet. A special exercise for the feet with the same name has been developed for children, which is recommended to be performed for flat feet.

And it is performed in this way: Sitting on the floor with your knees bent, you need to bend your toes and pull your heel forward as much as possible (the foot is pressed to the floor). The middle of the foot should arch slightly, lifting off the floor. Straighten your fingers and repeat the imitation of the caterpillar movement again. The exercise is performed with both legs at once.

From the exercises of Dr. Bubnovsky

Dr. Bubnovsky develops his exercises in such a way that they can be freely performed at home, without the use of exercise equipment. And chairs, coffee tables, balls, sticks are used as exercise equipment... And exercises, provided they are performed correctly, give the same healing effect.

The exercise is performed as follows: Lying on your back, it is better to sit on the floor, stretch your legs, place the heels of your feet on a low chair or coffee table. Place your hands on the floor along your body.

Raise your body, resting on your shoulder blades and heels, and begin moving towards the table on your shoulder blades. As you move, bend your knees.

Then repeat the movement in the opposite direction until your legs straighten. This video shows a recovery exercise on the board:

Periodic repetition of various exercises, including the Caterpillar exercise, allows a person to get rid of the need to drink painkillers for pain in the muscles and spine, and makes it possible to maintain mobility of their joints, but only on the condition that the origin of the pain is associated with the person’s low mobility.

• Read further:

Be healthy, dear readers!

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Selected exercises and meditations by Nishi Katsuzo

Exercise “Caterpillar on a branch”

This exercise is performed on the horizontal bar or on the uneven bars. Get up and grab the horizontal bar, your hands at a distance of 70 centimeters from each other (you can choose the distance yourself, as you wish). Hang on the horizontal bar - your feet should not touch the floor. Raise your legs up, without bending your knees, until they are parallel to the floor. Then lower your legs and repeat the exercise a few more times. You can perform it in an easier version - raise your legs, bending them at the knees and pressing your knees to your chest.

This exercise strengthens the abdominal muscles.

Exercise “Caterpillar on a branch”