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Recovery and treatment of the spine using the Bubnovsky method. Gymnastics of Dr. Bubnovsky: recovery of the spine and joints

Dr. Bubnovsky helps to heal the spine and joints without drugs: exercises and gymnastics according to the Bubnovsky method for the treatment of the back, knees and hip joints. © FupiDay.com
Bubnovsky's gymnastics for the recovery of the spine and joints

Bubnovsky's gymnastics for the recovery of the spine and joints

Special physical gymnastics for pathological disorders of the spine and joints according to Bubnovsky effectively heals and restores muscle tissue due to the patient's own perseverance and efforts, and also helps to increase the range of motion, improve the quality of life and reduce severe pain.

Performing exercises according to the developed scheme of the doctor and professor Bubnovsky is recommended in the following cases:

with the necessary rehabilitation, after an injury;

to restore working capacity after inflammatory pathologies of the musculoskeletal system;

the state of stiffness of the articular parts of the body;

with malnutrition of tissue structures in the joints;

intervertebral hernia;

arthrosis, osteoarthritis, gonarthrosis and coxarthrosis;

in the presence of articular pathologies at the initial stages of their progression.

What to do if your knees and hip joints ache

Methods for the treatment of aching joints, especially with progressive arthrosis, are distinguished by their diversity. If you turn to physiotherapists for help, they recommend going for electrophoresis, magnetotherapy and ultrasound procedures.

Traditional medicine offers a comprehensive approach to the treatment of arthrosis, namely:

taking medications;

a course of physiotherapy procedures;

and in the most severe cases, surgical intervention is indicated.

One of the supporters of alternative methods of therapy is Dr. Bubnovsky, who proposed the treatment of arthrosis of the knee joint using an integrated approach, where physical therapy exercises come first, then physiotherapy procedures, and in addition to the main treatment, medications are allowed.

In order for gymnastics for osteoarthritis of the knee joint according to Bubnovsky for the treatment of arthrosis to give positive results and only benefit for the whole body, a number of the following recommendations should be observed:

The first lesson should be carried out with the instructor, following all his instructions to perform the exercises correctly and listen to the comments.

Before starting each workout, it is necessary to warm up the ligaments, muscles and joints using massage techniques or a simple warm-up to prepare the whole body for the upcoming lesson.

The training time should be increased gradually, given that for the first lessons a few seconds will be enough to complete a particular exercise.

You need to complete your workout with stretching exercises for muscle fibers, which will help relieve tension and reduce pain symptoms.

Read also about gel for joints Pantogor.

Recent research work in the field of human physiology has proven that with a short-term shock effect of cold temperature on the human body, the brain produces special stress protein compounds that protect the entire human body from oncology and ischemic-type diseases.

Therefore, daily immersion in a low-temperature water bath for 5 seconds will help eliminate pain in the back and articular parts of the body, and prevent the occurrence of many diseases.

ankylosis;

acute arthritis;

inflammation of the articular parts of the body and spine;

suppuration and other severe forms of damage to the musculoskeletal system;

exacerbation of arthrosis of the knees and its last stage of progression.

Dr. Bubnovsky

In the next video clip, Bubnovsky shows how to do morning exercises correctly, thanks to which you can get rid of the unpleasant feeling of aching pain in the knees, which are especially aggravated in the autumn-spring periods:

If you experience any feeling of discomfort and pain in the joints, you should not immediately take a bunch of pills, disrupting the intestinal microflora and the performance of other internal organs. To completely solve the health problems that have arisen at any age, a set of gymnastic exercises from Dr. Bubnovsky will help, which must be performed taking into account all the recommendations and instructions of a specialist.

In the age of advanced computer technology and medicine, we are increasingly suffering from osteochondrosis and other diseases of the spine. If some 20-30 years ago, people aged 55-60 years old were susceptible to such diseases, now almost every 2 is susceptible to such an ailment.

If you have been worried about pain in the spine for a long time, then it is possible to help yourself without surgical intervention. Recently, people are increasingly turning to exercises according to the method of Dr. Bubnovsky.

M.S. Bubnovsky as a doctor and rehabilitation specialist

Sergei Mikhailovich Bubnovsky is quite an interesting personality. During his military service in the Soviet army, he got into a serious accident, after which he was forced to move on crutches for a long time. First of all, he tested all the methods of treatment developed by him on himself, and then he helped people.

While still a student at a medical university, young Bubnovsky was approached by people whose chances of salvation were extremely small. The healing system of Sergei Mikhailovich includes the restoration of the organs of the musculoskeletal system, as well as the treatment of the heart, stomach, nervous and genitourinary systems. Many useful books have been written on this subject.

Most of the technique is based on kinesitherapy- a fairly modern movement in medicine. The purpose of this therapy is the treatment of joints, ligaments and spine without surgical intervention, using only the internal reserves of your body. The work of the Bubnovsky rehabilitation center is based on this technique.

Particular attention in recovery is paid to the muscles, as this is the only tissue capable of fully recovering.

Basic principles of the method of treatment and rehabilitation of Bubnovsky

For the technique to really work, beginners need to fulfill several important conditions:

Learn to breathe properly.
Compliance with exercise technique.
Know the order of the exercises and strictly adhere to it.
The use of additional therapeutic measures (, swimming pool, etc.).
Refusal of medicines.

The advantages of using Bubnovsky's restorative gymnastics:

and a charge of vivacity and good mood.

Sufficient supply of oxygen to all organs, joints and ligaments in the body due to the acceleration of recovery processes.

Increased joint mobility, improved appearance.

Most exercises do not require specific sports equipment so it can be done at home.

The list of exercises below, which was developed by Bubnovsky, is aimed at quickly recovering the spine and relieving muscle spasms that cause pain. Also, these exercises help reduce the likelihood of a herniated disc.

Gymnastics of Dr. Bubnovsky for pain in the spine

The gymnastics developed by the doctor has a positive effect on the diseased spine, and also strengthens the muscles that support it.

The set of exercises prescribed below not only eliminate pain, but also prevent its further occurrence:

Warm up:

Get on all fours, focusing on your knees and palms. In this position, you need to move very slowly around the room until the pain in the spine begins to subside.
It is recommended before doing During this exercise, you need to breathe deeply.
Steps must be done smoothly and stretched. When moving forward with the left leg, the right hand should also go forward, and vice versa.

Attention! When performing the described exercise, it is not recommended to wrap your knees tightly. The circulation must be free.

Next, a set of exercises is performed that helps in the area of the intervertebral discs, and can also be used to improve the stretching of the intervertebral discs. thoracic:

Take the position of the body as in the above exercise. On a deep exhale, gently bend up, exhaling - bend in the opposite direction. Repeat about 20 times. With the manifestation of acute pain, it is necessary to reduce the number of repetitions of the exercise to 15.
position described earlier. Get on all fours, while trying to shift the body forward as much as possible. It is impossible to bend in the back during this exercise. This exercise is also used to stretch the spine.
Taking a deep breath - bend your arms at the elbows, while exhaling - slowly lower yourself down. The next breath - gently rise, exhale - straighten your arms and slowly lower yourself to the foot, try to stretch. You need to repeat the exercise as many times as you have enough strength.
Lying on your back, place your arms along the body. Inhale deeply, while exhaling, tear off the pelvic part of the body from the floor. Try to make a half-bridge. While inhaling, slowly return the body to its original position. Perform the exercise smoothly 15 times.

Gymnastics Bubnovsky with osteochondrosis

First you need to make the correct diagnosis, which will help an experienced specialist.

The exercises described below relieve pain spasms of the spine, make the cervical vertebrae more mobile:

Standing facing the mirror, arms lowered and relaxed. Lower your head down for a few seconds, then rise up, then returns to its original position. You need to try to reach your chin to your chest. Perform 15 times.
Stand facing the mirror, as described above, perform head tilts to the left to the right, lingering on each side for 10 seconds. Exercise until you feel tired.
Perform head turns, as far as possible, on each side the head is held for 10 seconds. Perform slowly 10 times.
Sit on a chair, keeping your back straight, head looking forward. Slowly straighten your arms and take them back, while tilting your head back. Repeat the exercise 10 times.

Stories from our readers!
I want to tell my story about how I cured osteochondrosis and hernia. Finally, I was able to overcome this unbearable pain in my lower back. I lead an active lifestyle, live and enjoy every moment! A few months ago, I was twisted in the country, a sharp pain in the lower back did not allow me to move, I could not even walk. The doctor at the hospital diagnosed osteochondrosis of the lumbar spine, herniated discs L3-L4. He prescribed some medicines, but they did not help, it was unbearable to endure this pain. They called an ambulance, they set up a blockade and hinted at an operation, all the time I thought about it, that I would be a burden for the family ... Everything changed when my daughter gave me one article to read on the Internet. You have no idea how grateful I am to her. This article literally pulled me out of my wheelchair. In recent months, I began to move more, in spring and summer I go to the dacha every day. Who wants to live a long and energetic life without osteochondrosis,

Gymnastics with intervertebral hernia

Regular exercises according to the proposed method will help get rid of unpleasant pain in the spine without medical intervention. Caution should be exercised with intervertebral hernia.

With the correct exercise technique, displaced intervertebral discs will return to their places, and over time will begin to decrease until they disappear altogether:

Sitting on the floor or on a chair, use expanders to do traction movements. The exercise must be repeated about 25 times.
If the expanders are fixed on top, traction can be done to the chest or chin, if from below, then to the knees or to the chest.
Sitting on the floor, stretch your legs. Take a deep breath and as you exhale grab your toes. This exercise must be repeated 20 times.
Lie on your back and try to get straight legs behind your head. In the future, try to touch the floor with your toes. Repeat the exercise about 20 times.
Lie on your back. Relax the muscles of the spine. Take deep breaths on the exhale to group (try to raise the legs and torso, then you need to bring your elbows and knees together). Perform 10-20 times.
Lie on your side. With the hand that lies under the body (on the floor), focus on the floor. Take a deep breath. As you exhale, pull your knees up to your chest. For each side, the exercise must be performed about 20 times.

Before performing gymnastics, a mandatory consultation with a specialist is necessary.

If you perform this set of exercises in the correct technique, the pain in the spine that causes will be eliminated, the tone of the muscles supporting the spine will be increased:

Standing on your knees, bend your arms at the elbows. The head looks forward. Take a deep breath, as you exhale, slowly shift your body weight onto your heels, bending forward. You need to repeat this exercise 20 times.
The position of the body is the same as described above. Knees together, slowly lower the pelvis to the left, then to the right with a further return of the body to its original position.
Kneeling, bend your lower back while taking a deep breath and raising your head. As you exhale, lower your head and slowly return your body to its original position. Perform up to 20 times. During the entire duration of this exercise, pain should not occur in the spine.
Pushups. Lying on the floor, focus on your knees (not full push-ups). In this position of the body, it is necessary to perform flexion and extension of the arms. Perform 25 times for 3 sets.

Scoliosis Exercises

Gymnastics Bubnovsky for the neck

Exercises for the cervical region. These exercises are universal for people of all ages. In addition to the therapeutic effect, they are used for the purpose of prevention.

A set of Bubnovsky exercises on a gymnastic ball

Fitball exercises help to work out all the muscles of the spine, significantly strengthening them:

Lying on the ball, the main emphasis should be on the chest, legs rest against the wall. When inhaling, raise the body up, when exhaling, lower. Repeat the exercise for as long as you have the strength.
Lying on the ball, turn your head in different directions, trying to see the feet.
Clasping the ball with your hands, kneel down, trying to pull yourself up, do not load the spine.

A set of exercises on the ball

Exercise for the spine using expanders

Today, expanders are a universal projectile that is available in almost every home and at the same time takes up quite a bit of space. But few people know that they were originally developed for restoration purposes.

You can buy such a simulator at any sports store. Smartelastic expanders are currently very popular. In sports equipment stores, this company is quite popular and in demand.

A set of stretching exercises with an expander allows you to develop back muscles:

Hold the expander firmly in your hands. Rest against it, then gently bend at an angle of 90 degrees. Return to original position. Repeat from 20 times, further increasing the number of repetitions.
Sitting on a chair, we fix the expander in the lower part of the legs. Then we begin to pull it towards us. You need to pull as much as you can. Approaches for each patient are selected individually.
The expander is firmly attached to the wall. Stand close to the wall, firmly holding the ends in your hands. Slowly pull the expander to the chest, the back should be straight during the exercise, the legs should be slightly wider than the shoulders. Perform several approaches 5-6 times.

Recovery exercises for a fracture of the spine

After the first positive results, the patient can move on to home workouts.

All exercises are performed in a strictly prescribed dosage:

Lying on your back, hold on to a fixed, stable support with your hands. The rubber expander must be fixed on one leg. Gently lower the leg with the expander to the floor until the heel touches. The exercise must be repeated 15-20 times for each leg.
All the same as described in the exercise above, only the tape is fixed on both legs. The exercise is done 5-6 times for 2-3 sets.
Lying on the chest with your feet rest on the floor, one leg is fixed with an expander. Gently understand the leg and bend it at the knee joint. Exercise for each leg to perform 20 times.
Walking on all fours with a wide step. You need to move in this way extremely slowly and you need to take steps as wide as possible. The duration of the exercise is from 5 to 30 minutes.
Lie on your stomach on a high bench, holding on to its edge, lower your legs below the level of the bench, slightly bending at the knees. Raise your legs one at a time while taking deep breaths in and out. Perform 10-20 times, 2-3 sets.

Exercises for a fracture of the spine

Charging for the elderly

Health-improving gymnastics for the elderly should take place 3 times a week, or daily. The choice of the frequency of exercise depends on the state of health and characteristics of the body of an elderly person.

All of the following exercises should be done in a ventilated room:

Push-ups from any high surface (table, chair, wall, etc.). Helps strengthen the muscles of the spine. Exercise to perform 5-6 times.
Holding on to the door handle, gently squat. Legs should reach a 90 degree angle. When performing the complex, do not forget to breathe deeply. Repeat 5-10 times, 2-3 sets.
Lying on a bench, hands behind your head, perform a smooth raising of the legs at an angle of 90 degrees, while not forgetting to breathe properly. Perform 5-10 times for 2 sets.

Conclusion

Absolutely healthy and happy person can be at any age. It is enough just to monitor your diet, and also devote some time to gymnastics. The technique developed by Dr. Bubnovsky is great for improving the spine at any age.

Unbearably sore back or aching joints? Get your muscles to work. Using only physical exercises and work on the simulator, you can permanently get rid of pain.

Bubnovsky is a psychotherapist by education. After he got into a car accident at a young age, underwent surgery, walked with crutches, and decided to help his body on his own. Recovery according to the system of Dr. Bubnovsky has found wide application in patients with disorders of the musculoskeletal system, joints and spine.

What is the essence of the system

Work on the Bubnovsky simulator allows you to cure diseases such as:

osteochondrosis;
herniated disc;
arthrosis, arthritis;
scoliosis;
surgical interventions (a special program for rehabilitation has been developed).

If a decision is made to fight pain for the mobility of the joints and / or spine using the Bubnovsky method, you need to start by hanging a crossbar or horizontal bar at home. Hanging on the bar relieves compression.

To start the work of the muscles (relaxation and contractions), it is necessary to raise and lower the legs bent at the knees in the hanging position on the horizontal bar. Raising straight legs will greatly increase the effect of therapy. If the press is weak and does not allow this exercise to be performed on the horizontal bar, it is necessary to perform it lying down, leaning on your hands.

A set of exercises that can be performed at home is designed more for the treatment of diseases that are in remission. If the disease is in the acute stage, treatment is best done with a trained teacher.

During the ongoing course of therapeutic exercises to relieve pain, it is strictly forbidden to take painkillers and apply warming ointments. Oxygen microcirculation in the damaged area is restored exclusively by the method of extreme shock therapy.

Performing exercises according to the developed scheme of the doctor and professor Bubnovsky is recommended in the following cases:

with the necessary rehabilitation, after an injury;
to restore working capacity after inflammatory pathologies of the musculoskeletal system;
the state of stiffness of the articular parts of the body;
with malnutrition of tissue structures in the joints;
intervertebral hernia;
arthrosis, osteoarthritis, gonarthrosis and coxarthrosis;
in the presence of articular pathologies at the initial stages of their progression.

What to do if your knees and hip joints ache

Methods for the treatment of aching joints, especially with progressive arthrosis, are distinguished by their diversity. Folk healers suggest using various medicinal infusions, taking decoctions and making compresses using medicinal plants. If you turn to physiotherapists for help, they recommend going for electrophoresis, magnetotherapy and ultrasound procedures.

Traditional medicine offers a comprehensive approach to the treatment of arthrosis, namely:

taking medications;
a course of physiotherapy procedures;
and in the most severe cases, surgical intervention is indicated.

The main role is played by the intake of medications in the form of hormonal and non-steroidal drugs, as well as anti-inflammatory drugs and chondroprotectors. But, supporters of an alternative method of treating arthrosis argue that taking medication in most cases does not bring the expected result.

It will be a good addition, pain and inflammation will quickly pass.

The first lesson should be carried out with the instructor, following all his instructions to perform the exercises correctly and listen to the comments.
Before starting each workout, it is necessary to warm up the ligaments, muscles and joints using massage techniques or a simple warm-up to prepare the whole body for the upcoming lesson.
The training time should be increased gradually, given that for the first lessons a few seconds will be enough to complete a particular exercise.
You need to complete your workout with stretching exercises for muscle fibers, which will help relieve tension and reduce pain symptoms.

Following these rules will help prevent fatigue and severe pain. The result from the Bubnovsky method will be visible only after a certain period of time, but not after several sessions.

Video of Dr. Bubnovsky

For the treatment of which diseases, in addition to arthrosis, Dr. Bubnovsky Sergey Mikhailovich developed his system of kinesiotherapy and who can be helped by his complexes of physical exercises, watch the video:

Exercises for the knee joints (gymnastics for arthrosis) video

Exercises from the complex of Dr. Bubnovsky for the treatment of arthrosis of the knees are recommended to be performed from a sitting position or lying on your back. This will help reduce stress on your knees and the chance of injury. You also need to remember that with pain in the knees and the development of arthrosis, all exercises are recommended to be performed very carefully, slowly and slowly, so as not to lead to a severe pain syndrome.

Therapeutic gymnastics, which was developed by the brilliant doctor and rehabilitologist Bubnovsky, consists in performing the following exercises:

Lie on your back and bend both knee and hip joints at once. Then, in turn, unbend and bend the legs at the knee and hip joint. Run 15-20 repetitions.
Keep the same starting position, but now the legs should be straight. Bend your left knee and lift your foot. Freeze in this position for a couple of minutes, after which you can return to the starting position. Do the same with the right leg.
While in the same position, bend the left knee first. Then, straightening the left knee, you should bend the right, and so on in turn.
Without changing the starting position, raise the right straight leg 6-10 cm from the floor surface and hold for 5-8 seconds, then do the same for the left.
Lying on your back, bend your left knee and press it with your hands to the body, linger for a couple of seconds and repeat with the right knee too.
Perform the exercise "Bicycle". It is recommended to start performing rotations slowly, gradually increasing the speed of rotation, as if accelerating on a bicycle.
Lie on your stomach and bend one knee. Slowly try to reach the surface of the heel to the buttocks, without sudden movements and without causing severe pain. Perform this exercise on each leg 5-10 times.
Sit on a chair, raise your left leg parallel to the floor, straighten your foot at an angle of 90 degrees, hold it in this position for at least 8-10 seconds, then return to the starting position and repeat with the right leg too.
Stand in front of the back of a chair and grab it with both hands. Perform alternating leg raises in different directions 10 times.
Rest against the back of a chair, or the surface of the table with one hand, so that the body becomes more stable. Perform leg swings in turn in forward and backward directions up to 20 repetitions.

A more complete course of physical exercises for the treatment of knee arthrosis can be viewed in the following video:

Spine treatment video

The main set of exercises to relieve acute pain in the spine, see:

Treating hip disease with exercise

Therapy of the hip joints according to Bubnovsky consists in the daily performance of simple exercises:

Sit on the floor. First, reach out to one foot, which is straightened and slightly tilted to the side, then repeat for the other leg as well.
Repeat the first exercise, assuming a standing position. So the load on the muscles of the lumbar back will be carried out.
Lie down on your stomach. In turn, tear off each leg from the floor surface by 25-30 cm with minimal fixation at the top point.
Roll onto your back. Perform simultaneous shoulder and head raises with a delay in the upper position for a few seconds. Exercise should be done until a feeling of fatigue appears.
While in the same position, put your hands along the torso. Perform straight leg raises with both legs.
Turn sideways. Slowly raise the upper leg, fix, lower. After a few lifts, roll over and do the same with the other leg.

You should finish the gymnastics by turning over on your back and bending your knees. Perform several head lifts, trying to reach her knees.

See the video for more details:

Gymnastics for the shoulder and elbow joint

The correct implementation of exercises to relieve pain in the shoulder and elbow joint is shown in detail by Dr. Bubnovsky in the following video clip:

Cold treatment

Therefore, daily immersion in a low-temperature water bath for 5 seconds will help eliminate pain in the back and articular parts of the body, and prevent the occurrence of many diseases.

In traditional medicine, it is customary to consider joints separately from muscles and ligaments. Therefore, the methods of treatment of traditional medicine are not as effective as we would like. Alternative methods of kinesiotherapy that we offer are aimed at restoring all three components: joints, muscle fibers and ligaments. But, our technique is not recommended for use in the presence of such contraindications as:

ankylosis;
acute arthritis;
inflammation of the articular parts of the body and spine;
suppuration and other severe forms of damage to the musculoskeletal system;
exacerbation of arthrosis of the knees and its last stage of progression.

Dr. Bubnovsky

The most complete answers to questions on the topic: "Doctor Bubnovsky's method for improving the health of the spine and joints."

Many people suffer from diseases of the spine and joints, which makes it difficult to lead a normal life. Dr. Bubnovsky, a kinesitherapist, has developed his own set of exercises based on world methods, which positively affects the entire body as a whole and permanently relieves pain and troubles associated with these diseases. Bubnovsky's gymnastics is considered the most effective to date and has saved thousands of people from surgery.

The main tasks of the Bubnovsky exercise complex

The doctor believes that the human body, using all its internal reserves, is able to cure ailments of the musculoskeletal system. A man must learn to listen to your body and develop it, then problems with the spine and joints will disappear. This method differs from the rest in that it does not use medication, and healing occurs through movement.

Thanks to knowledge and research in orthopedics and neurology, the doctor has developed Bubnovsky's multifunctional therapeutic simulators (MTB), treatment on which is completely safe for children and the elderly, as well as correctly performed exercises on the simulators can: reduce pain, relieve inflammation and restore muscle tone.

Despite the above developments, Dr. Bubnovsky is the author of myofascial diagnostics, which allows you to identify many hidden diseases, the focus of pain, problem areas of the patient and eliminates errors in the diagnosis.

Bubnovsky's gymnastics allows increase the elasticity of ligaments and muscles, improves joint mobility, activates the deep muscles that connect to the spine. With the systematic implementation of all instructions, in the near future it is possible to unload the spine and joints, activate blood circulation in damaged areas, as well as improve muscle tissue contraction and restore the metabolic process. Along with this, acute pain will be reduced, intervertebral discs and articular cartilage will be restored.

The Bubnovsky method is used in the following cases:

Intervertebral hernia;
Spondylosis of the spine;
Dislocations of the shoulder joints;
Inflammatory processes of the shoulder tendons;
Hip infarction;
Osteoarthritis of the knee joint;
Articular syndrome;
Inflammation of the prostate;
inflammation of the ovaries;
sexual disorders;
Any kind of hemorrhoids;
Overweight;
chronic bowel disorder;
Omission of internal organs;
Asthenic syndrome, headaches;
psychomatic disorders;

Physiotherapy, in turn, is suitable for rehabilitation:

Stroke, heart attack;
Shunting of the vessels of the heart;
Compression fractures of the spine;
knee or hip replacements;
Operations on the ridge or internal organs.

Bubnovsky's method also Ideal for prevention

heart attacks, strokes;
Varicose veins;
Diseases of the respiratory and genitourinary systems, internal organs;
Various gynecological diseases;
scoliosis;
Climax;
In the prenatal and postnatal period.

Gymnastics according to Bubnovsky: exercises for all occasions

To get started you need perform myofascial diagnosis which will allow you to identify problem areas and make the correct diagnosis. After that, it is necessary to consult a doctor, despite the safety of MTB and gymnastic exercises, one should not deal with oncological diseases, bleeding and fever. The patient must seriously tune in to classes, you can not violate the regimen, since the effectiveness of treatment will decrease to zero.

Exercises without getting out of bed: treatment - exercise

These simple exercises will help wake up the whole body, no need to get out of bed and run to do exercises. Bubnovsky advises not to rush, but calmly, lying in bed, do gymnastics at home. You can learn this technique on the Internet or purchase a CD with the video “Dr. Bubnovsky exercises”. Therapeutic gymnastics will cope: with flat feet, gout, spurs, varicose veins, ankle arthritis, leg swelling and migraines.

Lying on your back, arms along the body, feet shoulder-width apart. You need to pull your big toes away from you and towards you in turn.
Remain in the same position, you need to bring your feet together and spread them so that when you bring them together, you touch the bed with your thumbs.
Rotate feet clockwise and counterclockwise.
Try to strongly squeeze your toes, and then unclench and spread strongly.
For the knee joint. Prevention after injuries and for the treatment of osteoarthritis of the knee joint. Legs are straight, arms along the body. It is necessary to unbend and bend the legs, trying to touch the buttocks with the heel.
For hip joints. During aseptic necrosis of the head of the hip joint and pain in the lower part of the spine. The legs are slightly bent at the knees. It is necessary to stretch the straight leg with the heel forward as much as possible until the pelvis begins to move.
Legs shoulder-width apart, bent at the knees, arms spread apart, palms down. Knees should be turned to the left then to the right, try to touch the bed with your hip.
For people suffering from constipation, hemorrhoids, prolapse of internal organs. Legs are bent at the knees, feet and knees are pressed to each other, hands are free. While inhaling, raise the pelvis as high as possible and squeeze the buttocks as much as possible. As you exhale, lower and relax.
For severe back pain. Lying position, legs straight, arms at the sides of the body. Gradually bend one leg, hug it with your arms and try to press it against your chest. The back in this position can rise, but the other leg should lie on the bed. An ideally performed exercise is when the knee reaches the chin.
For the press. The legs are bent at the knees, the soles are firmly on the bed, the palm of the left or right hand lies on the stomach. On the inhale we inflate the stomach, on the exhale we retract.