Today most of people lead an inactive life that leads to appearance of various diseases. The leading place among them belongs to diseases of a backbone and different joints. We suggest to get acquainted with physiotherapy exercises of doctor Popov which occupy one of the leading positions among other alternative types of gymnastics for today.
Essence of a technique of Popov
The main task of this gymnastics — improvement of a physiological condition of a backbone thanks to creation of right provision of each part in an organism.
Main advantages of a technique:
- improvement of food of ligaments and joints;
- warm-up of bones leads to improvement of work of marrow;
- improvement of blood circulation in all organism;
- gives cheerfulness and loads with energy.
Despite the lack of shortcomings, nevertheless there are some contraindications which should be considered, making the decision to begin gymnastics.
Indications and contraindications
Exercises are developed for disposal of pains, recovery of normal work of joints, return to a backbone of normal situation.
Whether you know? During the day length of a backbone changes on couple of centimeters. It results from compression of intervertebral disks under the influence of body weight.
Recommendations for performance of a complex of Popov are the following states:
- protrusions of intervertebral disks;
- osteochondrosis;
- spondilolistez;
- spondiloartroz;
- recovering from fractures;
- sciatica;
- gaps or severe sprain;
- reflex spasms of muscles of a back.
However important and to consider the following contraindications:
- problems with blood circulation;
- risk of bleedings or hemorrhages;
- sharp pains;
- fever;
- sharp increase in pressure.
Exercises can be done not only for disposal of diseases, but also for prevention of emergence of problems with joints and a backbone.
Set of exercises
We suggest to get acquainted with a complex which will allow to work humeral and knee joints and also a backbone.
For a shoulder joint:
No. 1. Hold a sitting position, as much as possible relax a body. Begin to lift and lower shoulders. Do these movements several times. Now add flexure of a back. All movements have to be slow.
No. 2. Without changing position of a body, raise shoulders as much as possible up and draw them "eights". This exercise at a plechelopatochny periartrit needs to be done with extra care in addition not to do much harm to an organism.
Learn what exercises of remedial gymnastics for a shoulder joint will be suitable for performance in house conditions.
No. 3. In the same situation raise shoulders and pull a backbone. After a delay for several seconds they are lowered down, kind of involving.
No. 4. Hands part in the parties. On an exhalation cross ahead, and on a breath return in a starting position. At cultivation of a shovel have to adjoin among themselves.
No. 5. Hands lower along a body. Begin to lift serially up above the head, at the same time turn it towards that hand which is raised.
No. 6. The Starting Position (SP) — sitting on a chair, hands have on a lap. The back is held directly and begin to carry out an inclination forward until until the left shoulder touches the right knee. Return to SP and make everything with other shoulder. For a back:
No. 1. Hold a prone position facedown. Hands extend forward, raise the head up. Fingers fasten among themselves. All muscles strain and make slow rifts serially on each shoulder.
No. 2. Turn over on a back. Begin to rotate smoothly the head around a vertebral axis. Any unpleasant feelings — a reason for reduction of speed or a stop of performance.
Learn what exercises recommend for a back and a backbone on Bubnovsky and Dikul's gymnastics.
No. 3. Without changing situation, bend hands in elbows. Straining muscles, take away hands to a body, and then for the head.
No. 4. Hands leave behind the head, legs bend in knees. Buttocks tear off from a floor and lift on the maximum height, and then sharply lower down and are late in couple of centimeters from a floor. For a pelvic joint:
No. 1. SP — lying on a stomach, legs direct, hands along a body. Raise an equal leg on 15 ° and hold up to 40 sec. Come back and relax. Carry out the same actions with other leg.
No. 2. Without changing SP, bend one leg at right angle. Raise the bent leg by small distance and hold, as in the previous exercise. Return back and repeat with other leg.
Important! The leg has to rise at the expense of hip muscles. Basin has to be densely pressed to a surface, turns are inadmissible.
No. 3. The SP does not change. Raise at the same time two legs at an angle 15 °, hold in such situation and part in the parties. After achievement of the maximum point reduce together and only then lower. For knee joints:
No. 1. Takes a position facedown, hands extend along a body. Raise a leg up, detain for some time and return in initial situation. Make the same with other leg.
No. 2. Carry out the same exercise, only in dynamic execution and without breaks.
No. 3. The SP is not changed, legs bend in knees at right angle. Tear off them from a floor, and keep in such situation up to 30 seconds. Lower back and make the same actions with other leg.
No. 4. Lay down sideways, bend a leg which is located below in a knee. The upper leg is raised in equal situation up and kept, as in the previous situation. After several repetitions change a side and repeat all actions.
No. 5. Take seat on a chair. Straighten a leg at slow speed up to the maximum height. Hold in such situation. Carry out several repetitions for each leg.
Important! For arthrosis all these exercises are not traumatic if to do them slowly and adhering to all recommendations.
No. 6. — costing SP directly, hands have on a chair back. At slow speed rise on toes and are late for some time. Fall down and repeat everything.
Rules of effective occupations
For obtaining the maximum advantage and minimization of chance to be traumatized it is necessary to adhere to some recommendations:
- to carry out exercises in the clothes which are not holding down the movement;
- the surface for a training has to be firm;
- it is constantly necessary to monitor breath;
- it is necessary to pass from the easy level of exercises to difficult;
- you do not hurry to finish quicker, experience each muscle;
- irrespective of the studied part, all body has to be in tension;
- presence of pain in muscles at the beginning of a way — norm;
- the gymnastics has to be complemented with healthy nutrition, refusal of addictions;
- occupations have to be systematic;
- for the first times there is enough 5 repetitions, it is gradually necessary to reach about 30 times;
- training duration — no more than 45 minutes;
- all exercises have to repeat precisely, it is forbidden to make the changes.
Whether you know? Traumatizing a backbone happens at men more often, than at women. The last are more subject to osteoporosis of bones. It is connected with features of an endocrine system.
Do not wait for miracles and instant healing from all problems connected with a backbone and joints. The first simplification will be shown 5 days of regular trainings later. We wish to show patience, and then it will become possible to receive desired result.