Today with neck osteochondrosis more and more people see doctors. Work in situation sitting, the lack of physical activity is provoked by stagnation of a blood-groove and lymphatic liquid, spasms in tissues of muscles and inflammations of joints. Doctor Bubnovsky developed a universal method for treatment and prevention of similar problems. About what is represented by Bubnovsky's technique (gymnastics for a neck in particular) the speech in this article will go.
Description of a technique of Bubnovsky
The method is based on separate approach and selection of occupations for each client of clinic depending on weight of his state and depth of a problem. By means of hardware and manual diagnostics the condition of muscles and ligaments is investigated, the pathology center is defined.
Whether you know? The doctor from Ancient Greece by the name of Gerodik was the first doctor who proved medical impact of gymnastics on an organism.
Then the program of charging directed to a specific problem is selected. In Sergey Bubnovsky's Center the client is trained to correct performance of movements and further can be engaged without participation of the doctor at home.
Essence and purpose of this technique:
- development and strengthening of deep and blind muscles which seldom work at usual physiotherapy exercises;
- improvement of blood circulation and movement of lymphatic liquid;
- elimination of spasms and pains;
- the medical complex, except physical occupations, included massage, respiratory gymnastics and cryoprocedures (treatment by cold);
- an opportunity to get rid of a problem without use of drugs;
- decrease and elimination of pathological deformations of bones and cartilages of a backbone;
- prevention of a recurrence.
Important! The technique took out the patent and is recognized officially, specialists of the Center have all necessary permissions and high qualification.
Indications and contraindications
The gymnastics in this case serves as prevention to diseases of a spine column and also remedy for already available problems.
Indications to occupations cervical gymnastics are the following factors and painful states:
- pinching of a bazilyarny artery;
- adjournment of salts;
- lack of sports occupations and work sitting;
- weak mobility of a neck;
- hypertension;
- frequent migraines;
- ostekhondroz and other problems with a backbone.
As well as any kind of sports occupations, such exercises have a number of the bans. Contraindications to gymnastics are:
- sharp period of a disease;
- high temperature;
- severe pains;
- presence of a sharp viral infection.
In general the complex of charging has no restrictions neither on sex, nor on age.
Set of exercises for a neck across Bubnovsky
The complex is carried out in a certain sequence after obligatory warm-up. Men do a usual press from a floor on hands, women need to be wrung out from the provision emphasis on knees. The complex consists of the main 11 exercises.
Important! At warm-up it is impossible to incline the head. You hold its motionless, and a back equal.
Technology of their performance is as follows:
No. 1:
- — costing SP.
- Hands are lowered along the case.
- Slow ducking chin down. Be late in this situation for two-three seconds.
- The same ducking back, to a back (the chin looks up). Record a state.
- To execute exercise 4 times.
No. 2:
- — costing SP.
- Hands on each side along a body.
- Serially turn the head at first in one, then in other party with fixing for 2-3 seconds.
- Not to move shoulders.
- To execute three times.
No. 3:
- Get up directly.
- Inclination the head to the left shoulder, a situation delay for half-minute.
- Same movement to the right.
- To make 6 repetitions.
No. 4:
- SP — a rack directly, hands on a waist.
- To extend forward a chin (it has to form with a floor to one line).
- Turn of the head to the left, touching a shoulder by a chin, to be late for a minute.
- Repetition of movements to the right side.
- To execute six times in each party.
Read in more detail about treatment of osteochondrosis yoga.
No. 5:
- — costing SP.
- To slowly turn the head to the left, lowering a nape on a shoulder. To be late for half-minute.
- Repeat the same, turning the head to the right.
- On both parties on 6 times.
No. 6:
- SP — sitting.
- Put the right palm on the left shoulder. Elbows on one line with a floor.
- The left hand is lowered, weakened lies on a knee.
- You are in such pose about a minute.
- To repeat twice on both parties.
No. 7:
- SP — sitting.
- The head and back are not mobile.
- Hands smoothly to raise and part in the parties as it is possible further back.
- To cast away the head a nape to a back back.
- To repeat three times.
Learn how to pump over neck muscles.
No. 8:
- — costing SP.
- To carry out at the same time: the turn of the head to the right, the left hand bent in an elbow (on one line with a floor), is put on the right shoulder.
- To repeat twice on both hands.
No. 9:
- SP — sitting.
- Raise hands up, having slightly bent in elbow joints.
- The head is turned sideways.
- Be late in situation for half-minute.
- To repeat in other party.
- To execute twice.
No. 10:
- The SP is any, convenient.
- Turns by the head in both parties (amplitude maximum).
- In each extreme point be fixed for half-minute.
- To repeat twice.
No. 11:
- Get up directly.
- To hold the head directly, the chin is slightly raised.
- Extending a neck forward, turn the head to the left, trying to touch a shoulder a chin.
- Record situation for half-minute.
- Repeat movements in other direction.
- This final exercise (to execute 1 time).
Recommendations about performance of charging
The efficiency and advantage of charging depends on correctness of performance of all movements, and on as far as you are trained.
It is important! If painful symptoms strong, consultation and correction of a complex at the expert is necessary.
Useful tips from the expert and the video tutorial for performance of a complex are given below:
- Before charging for improvement of current of blood it is necessary to take a warm shower.
- It is desirable to make after warm-up small massage of a neck and also several slow inclinations and turns the head and a neck.
- During charging do all exercises slowly, without sharp movements.
- The effect of gymnastics will be in case of regular trainings on the schedule provided by the expert. It is not recommended to pass charging.
- During performance of exercises you watch a bearing.
- To control the correct situation, be engaged in front of the mirror.
- If you feel severe pain, carry out exercise simply.
- If the feeling of discomfort does not pass, address the expert.
- After classes it is possible to make a weak extension.
- It is useful to do after gymnastics swimming.
- For a warming up of muscle tissue foot walks give good effect.
Video: the neck gymnastics by Bubnovsky's method So, gymnastics for a neck on is contraindicated to the described technique without preliminary diagnostics above as a neck — the most vulnerable department of a backbone.
Whether you know? In Ancient China the remedial gymnastics of Kong-fu by means of which people treated various diseases of a backbone more than three thousand years ago B.C. was developed.
The expert in physical therapy has to develop all actions, his instructions are followed strictly. At observance of all recommendations it is possible to get rid of a disease without use of medicines.