Articulate gymnastics by Norbekov's technique: the best exercises

Return to the lost operability of joints and complex improvement of an organism are those tasks which the remedial gymnastics by Mirzakarim Norbekov's technique is designed to carry out. The author offered an alternative way of treatment of joints and problem zones of a backbone, having developed special sets of exercises which are often more effective than traditional treatment by means of medical medicines.

Restrictions of mobility and joint pain and also problem with a backbone in modern society are not rare diseases. People get used to live with pain, take various drugs and use ointments for treatment.

However diseases of joints become younger every year. They are not a prerogative of people of a retirement age any more. There is it because of insufficient loads of the musculoskeletal device and an inactive way of life.

Norbekov's gymnastics is the best choice for people who already have problems connected with a disease of joints and also for those who are in a zone of risk of their acquisition because of a certain way of life and work.

Important! According to the author, 99% of success of exercises is a positive spirit, and only it carries 1% to a merit of the complex.

By means of performance of simple exercises it is possible to achieve significant increase in physical activity, noticeable recovery of flexibility and elasticity of joints and vertebras. The author of a method emphasizes that for positive effect of charging it is necessary to consider a psychological component: only at a positive spirit the patients achieve excellent results. The gymnastics has to be carried out with understanding that the condition of joints will surely change to the best with each exercise.

Learn about advantage and harm of the Japanese gymnastics with the roller for a backbone.

Any physiotherapy exercises have certain purposes in the basis. Enter problems of articulate gymnastics of Norbekov:

• to improve a condition of cartilaginous tissues and joints;
• to improve work of joints, muscles and ligaments;
• to strengthen muscles of the musculoskeletal device in total with other groups of muscles;
• to liquidate articulate and headaches;
• to normalize amount of intra articulate shock-absorbing liquid (synovial);
• to work out cervical and chest departments of a backbone and to return them flexibility;
• to improve work of blood and respiratory systems, to normalize blood circulation;
• in a complex to revitalize all organism and to raise his vitality;
• to accelerate restoration at treatment of articulate diseases to an absolute recovery;
• to prevent pathological articulate changes and to prevent complications;
• to strengthen belief in possibilities of the organism;
• to return complete control over the body.

With improvement of work of joints the belief in own forces becomes stronger. If to carry out gymnastics every day, then positive changes by all means will affect a way of life in the form of increase in activity and mobility.

Read also about Dikul's gymnastics for a back and a backbone.

At all positive aspects of remedial gymnastics it has a number of contraindications which surely should be considered before beginning performance of exercises. Attentively study the list of diseases and states at which the complex is not recommended:

• the diagnosed nervous and mental disorders;
• pregnancy;
• severe ongoing pains in joints and a backbone;
• the started diseases which already flowed in a chronic form;
• inflammatory processes;
• fever;
• the postponed stroke, heart attack and surgical interventions less than three months ago;
• serious illnesses of a backbone.

It is necessary to start articulate gymnastics in any its volumes only after consultation with the doctor. Perhaps, you have one of contraindications and immediate treatment is required.

Important! The articulate complex of Norbekov is contraindicated to children up to 15 years!

1. Performance of a complex has to be stable, only at daily repetition of charging it will bring positive results.
2. Never forget that all exercises should be studied at slow speed, any breakthroughs and sharp movements.
3. Remember that your joints for the beginning of trainings are not in the best form therefore it is worth carrying out each of exercises accurately.
4. Each movement described in a complex needs to be repeated several times, repetitions are recommended till 10-15.
5. Do not forget that success of physiotherapy exercises depends on mood with which you start occupations. The positive spirit is an important component of a training.
6. Supplement charging with the procedure of massage on biologically active points — it is effective. It is possible to carry out it prior to the beginning of or after completion of all exercises.
7. If during performance of any exercises you feel pain, it is worth stopping a training. It is necessary to address for consultation the expert if pains accompany each training.

At the initial stage, within 1–2 weeks, charging is completely carried out approximately in 15 minutes. Gradually time of occupations is increased due to the number of repetitions of exercises and addition of their quantity in a training.

The first exercises from each complex are the main, the others are intended for strengthening of gymnastics. Duration of stable trainings — not less than 30 minutes.

Important! On the way to positive shifts when performing charging you have two obstacles — formalistic approach and automatism. Get rid of them if you wish to reach efficiency of occupations.

Performance of exercises of remedial articulate gymnastics begins with preparation. It should be done without fail prior to each training:

1. Choose comfortable clothes which will not begin to hold down movements.
2. Try to weaken completely all organism, including internals and face muscles.
3. Adjust yourself on a positive, meet the beginning of charging always with a smile.
4. To make active an organism, make small massage of auricles, massing and moderately delaying them in various directions: down and in the parties, up and in the parties and in the same way back.

It is worth noticing that the full improving complex for Norbekov's joints is much wider than the exercises given in this article. In total it borrows till 1.5 o'clock a training. But not all are able to afford such long time to do gymnastics therefore here the main exercises for each group of joints are specified.

Important! Always you monitor breath during the training: an exhalation — tension, a breath — relaxation. It is necessary to breathe only a nose.

The physiotherapy exercises across Norbekov for joints of a backbone are intended for return of mobility of lumbar and chest departments. Carrying out this complex, it is possible to improve several times work of an organism in general. The fact is that cartilages are able to be recovered. At trainings the backbone stretches, and vertebras are set to anatomic right position therefore where the cartilage was deformed, it begins to increase volume to a healthy state. Process happens regardless of your age.

We recommend to you to learn about gymnastics in the pool for a backbone.

Work with this department improves memory, hearing, sight, normalizes pressure, increases working capacity. You do not bring exercise to pain, you have to feel only some tension in a neck. Carry out all exercises smoothly and slowly.

1. We begin with the sliding inclinations with a chin to a breast. Do not help themselves to bend shoulders — only the cervical department works. The neck should not be strained all the time, it is necessary to alternate relaxation and tension. In the lower point of an inclination it is necessary to be late for several seconds, and then, without hurrying, to raise the head.
2. Similar inclinations will be the following exercise back. Gradually reject the head back, you aspire a chin up. Be late a little in extreme situation, alternating tension and relaxation of a neck. Return slowly to a starting position.
3. Further carry out a ducking to the right shoulder and to left alternately. Shoulders try not to move and hold them exactly, not to bend a back. Do an inclination with such amplitude with what you can execute without pain. In the maximum inclination it is necessary to be late for several seconds.
4. Now present that your nose is the center of rotation of the head. Turn the head aside, and a chin direct up and a few aside. Help yourself the look directed also up. Be late in this situation for couple of seconds. Gradually straighten the head, relax and make just the same turn in other party.
5. The following exercise — similar previous, it is only necessary to incline the head, and the chin is directed not up, and down. Do not forget to fix a point of the greatest turn, to relax a neck in a starting position and to do exercises with pleasure.
6. Reject the head back. Turn the head, a chin aspiring up, and a nape — to a back. Exercise is similar on the equipment to two previous. The nose remains the center of rotation still.
7. Further performance of twist of a neck follows. You hold shoulders and a back exactly. At first you take away a look aside, and then try to keep step with it a neck as though you want to look that there at you behind the back. You do not hurry, you monitor breath. With each new training win from a neck new millimeters on the turn. Make similar twist in the opposite direction.
8. In conclusion of a complex for a neck there will be circular rifts the head to the right and to the left. This exercise includes elements of previous. You make rotation slowly to unload muscles. You watch that the head did not begin to spin, control process.

Charging for chest department in addition will help to improve the cardiovascular and respiratory systems of an organism, will be useful in normalization of work of kidneys and a pancreas.

1. Arrange hands before yourself, cross them and link brushes in the lock. Tighten a chin to a breast, and direct shoulders to each other towards. Well bend an upper back, trying that the waist remained motionless. Now be slowly unbent and without stopping carry out everything similarly, but with a deflection back. Hands are linked in the lock behind the back, the head is cast away back and the chin — up aspires to a back, and. Shoulders are taken away back, but try not to raise them. You cramp shovels as it is possible closer. Uncouple hands and be straightened.
2. The following exercise is similar to scales which you will represent shoulders. Raise one shoulder up, and lower the second down. Try to make amplitude maximum. Feel a backbone and do not forget to breathe correctly: the beginning of a raising of shoulders — on an exhalation, return and relaxation — on a breath. Become straight and repeat an operations procedure, beginning a raising with other shoulder.
3. In the following exercise shoulders work too. Hands are lowered, the back is not bent. Lower shoulders down, reach for a floor hands. Add a little effort and carry out raising of shoulders to greatest possible. In a peak point of a raising add alternation of effort and relaxation, execute 2–3 movements by shoulders with a small amplitude up-down. Feel how your backbone stretches.
4. Now rotate shoulders big wide circular motions. Do several rotations forward, then as much back. Hands are located along the case. Try to reach as it is possible bigger amplitude at movements.
5. Put legs at shoulder length. Raise the bent hands to shoulders. Part widely elbows that they were located parallel to a floor, you hold a back exactly. Carry out twist of a trunk in such order: at first take aside a look, behind it turn the head and only after that — the top part of a trunk. Legs and hips do not move a little. Make several shaking movements, trying to turn back as it is possible further. Be straightened and repeat the same, but in other party.
6. Study of a backbone on all length. Present that at you between a chin, the stomach and hands clamped a big ball. Hang the head down to a breast, try to curve a back as much as possible an arch, and clasp with hands the imagined big ball. Experience each vertebra, having been late in this pose. Then become straight and without pause make the return movement, having caved in to the greatest possible situation back. Throw back the head a little. Take away hands in this movement back and try to close shovels.
7. One more scales, but a little in other execution. Get a hand for the head, having bent it in an elbow, and record on a nape. The second hand is freely located along a body. Last how many you can, the bent elbow up, bending in the direction, opposite to an elbow, a little. The head is turned towards the raised hand, fix it a look. Well reach for an elbow, then become straight and repeat movements for other hand.
8. We do wave for all backbone. Put legs at shoulder length and begin rotary motions with shoulders, connecting completely all backbone. Carry out several rotations forward, and then as much back. Maximum amplitude.
9. Clench fists and densely rest them against the lumbar area on both sides from a backbone. Take away elbows as much as possible back, trying to close shovels. Bend a backbone forward, try to make a deflection as it is possible more deeply. Be straightened, take away hands from a back and begin the return movement. Now you will be to stoop, curving a back as in exercise with the imagined ball, only in this exercise of a hand slide along a trunk to knees.
10. Place legs a little more widely than shoulders. Establish the bent hands on shoulders, you do not cramp elbows, you hold them parallel to a floor. Do twist, turning at first a look, then the head and then all case. To turn do not connect hips and legs — they remain motionless. Make several springing movements, trying to turn with each of them even more. Be developed and execute the same in other party.

From inflammation of joints there is no insurance. It is optional to have hereditary predisposition. Work at the computer and the postponed infections, including common cold, can negatively affect also joints including, cause their inflammation.

Important! Surely consult with the orthopedist whether you can do remedial articulate gymnastics before start of trainings.

If in time not to pay attention to it, then you in the near future are expected by painful pains, limited mobility and difficult treatment. It is much more effective to be engaged in prevention of a disease by means of simple exercises by Norbekov's technique. They can also recover a joint to a healthy state if negative changes already began.

Exercises for hands, as well as all complex of articulate gymnastics of Norbekov, will not demand from you any special skills or serious physical training.

Learn about remedial gymnastics for knee joints.

It is quite simple, possible to carry out them, some of them will be familiar to you since kindergarten or school lessons of physical education. The main thing — you watch regularity of their performance and make efforts for creation of excellent mood during the training.

1. Extend hands at the level of a breast forward, having arranged them parallel to a floor. Sharply squeeze brushes in fists and also sharply unclench before full straightening of fingers. Try to do it quickly and rhythmically.
2. Do not lower a hand, they continue to be in the same situation. Carry out clicks index and a thumb at the same time two hands. Present as though you click someone on a forehead, loving, but intensively.
3. Hands are still extended. Squeeze brushes the wavy movements of fingers, beginning from a little finger to a thumb. Each finger actively works. Having executed several times, change the direction and squeeze at first a thumb, and then all others to a little finger. Lower hands and stir up brushes for relaxation.
4. Again extend hands before a breast, bend only hands, having sent fingers to a floor. Pull fingers to a floor, helping themselves the small springing movements. Then develop brushes fingers up and continue to carry out exercise the same way. At the end stir up hands and brushes.
5. Raise hands before yourself. Do simultaneous rotary motion by brushes towards each other: thumbs are directed to you. After several repetitions change the direction of the movement of brushes, now they turn in different directions: thumbs are directed from you. In each situation carry out on several elastic movements. Lower hands and stir up brushes.
6. Extend hands, as in the previous exercises. Squeeze brushes in fists and rotate them at first in one, and then in other party. Try to execute the maximum amplitude of rotation, do not bend a hand in elbows. Lower hands and stir up brushes.
7. Part hands in the parties, record shoulders parallel to a floor, bend hands in elbows and carry out rotary motions only forearms at first from yourself, then to yourself. Relax hands.
8. Hands are relaxed, their situation — along a trunk. Raise one hand up and do rotary motions by completely outstretched arm: several rotations forward, several rotations back. Now change hands and similarly execute rotations. Choose speed convenient for you.
9. Become exactly, you hold the head directly. Do the movement by shoulders towards each other, kind of trying to connect them. Be late in extreme situation, weaken and strain shoulders several times. After that develop shoulders and direct their movement back, trying to cramp shovels. For each party the operations are performed several times.
10. Become exactly, lower hands along a trunk. Without backbone deflections, only shoulders last down. Try to lower them as low as possible. Further the return movement follows — raise shoulders most highly, seeking to reach them ears. Repeat several times.
11. The following exercise — rotation by shoulders with the maximum amplitude. Rotate both shoulders at the same time several times forward, then as much in the opposite direction. Hands are free, relaxed, are located along the case.
12. Further carry out oncoming traffic of shoulders in the direction to each other, helping themselves hands. Hands along the case in initial situation, at the movement of shoulders they are as much as possible twisted lengthways like the screw. Do on convenient amplitude without pain. Then develop hands in the opposite direction and do twisting outside. Shoulders already aspire to a smykaniye of shovels back.
13. Put legs more widely than shoulders, link the bent hands in the lock brushes and arrange them before a breast, raise elbows. Begin turn back (twist of the case), carrying away shoulders behind a hand. The movement only for the head and shoulders, legs do not come off a floor, hips — in a motionless state. Execute several springing movements, trying to be developed most more deeply. Become straight and repeat the same, but in other party.

The complex of physiotherapy exercises of Norbekov for legs concentrates attention completely on all joints. It includes special exercises for feet, knees and a basin.

Read also about gymnastics at a coxarthrosis of coxofemoral joints across Bubnovsky.

If it is difficult to you to hold balance on one leg, it is possible to use an emphasis on any surface, for example, on a back of a chair or a wall. At the same time try not to lean on it all weight but only slightly to lean.

1. Slightly bend a leg in a knee, it remains on weight. Last a foot sock down, do several springing movements. Then turn foot a sock to yourself and continue to last down already a heel. When performing this exercise it will be difficult to someone to keep balance therefore it is possible to lean against some surface slightly. Change a leg and direct to it just the same loading for an ankle.
2. The leg again on weight ahead or is taken aside. Twist a foot inside, trying to develop the springing movements it even more. Then turn it outside and likewise try to turn out. Change a leg and repeat exercises with the same loading.
3. The following exercise consists in performance of circular motions by foot on weight. On one leg rotations serially clockwise and counterclockwise are carried out. Change a leg and execute similar rotations. Distribute load of both legs equally. The leg can be not raised highly over a floor, but to consider that rotations have to be carried out freely and only by foot.
4. The rack again on one leg, the second is slightly bent in a knee. Carry out rotations by a shin clockwise several times, and then against it. Change a leg and make rotations in one and other party already for this extremity.
5. Put legs widely from each other, do not develop socks of feet — you hold them in parallel. Clasp with hands knees, capturing them completely. Make circular rotary motions by knees, helping and fixing joints hands. Amplitude should not cause pain therefore control scope of rotation. Rotate knees several times inside, and then outside. After each rotary motion the knees are completely straightened, at rotation are a little bent. You aspire that the back remained equal.
6. Now connect legs together and carry out just the same rotations as are described above. Try to hold knees together. Upon termination of exercise straighten legs and slightly press on knee joints hands.
7. Undertake a support. Raise one leg, bend it in a knee. Ideally the right angle has to turn out. Now you take away a leg back, straining a coxofemoral joint. Regulate amplitude, proceeding from the opportunities, but try to execute turn of a leg as it is possible further. In an extreme point make several springing movements, strengthening turn. Repeat similar loading for other leg.
8. Undertake a support if it is necessary. Bend one leg in a knee as in the previous exercise, trying to form it a corner in 90 degrees, take it aside. Carry out moves the bent leg aside and forward alternately, raising a leg as it is possible above. Replace a leg and execute similar moves.
9. Use a support if it is necessary. Bend one leg in a knee as you already did in the previous exercises, and take it most aside. Now do by a knee rotary motions as though you draw them a circle. At first you do rotations in one party, then in another. Repeat exercise for other leg. After rotations make the shaking movements legs for relaxation.
10. Become exactly, the support is not necessary. Carry out steps on the place, without bending at the same time a leg in knees. The movement goes only for a coxofemoral joint: the head, shoulders, the case try to hold not movably. Take steps on direct legs in such sequence: at first on full foot, then on tiptoe, on heels, on an external part of foot and in conclusion — on an internal part of foot. Do not forget that legs have to be only straight lines.

Video: technology of performance of exercises for legs by Norbekov's technique At regular performance of physical exercises and a favorable spirit for a training you shortly feel how your health changes for the better. Do not stop occupations, smile more often, and you will forever forget about problems with a backbone and will say goodbye to joint pain.