Exercises using the Bubnovsky method

Dr. Bubnovsky is the creator of an innovative system for the treatment of neurological and orthopedic diseases without the use of pharmacy, and with the active participation of the patient in the treatment process. The patient recovers due to the strength of his own organism, performing a special exercise system Bubnovsky .

This method of treatment is called kinesiotherapy, that is - treatment by movement. With the help of Bubnovsky exercises, you can cure not only standard diseases of the spine: a hernia and osteochondrosis , but also polyarthritis, necrosis, postural disorders, and also to treat drug dependence. Next, we will look at 20 basic exercises by Bubnovsky.

Complex of exercises

  1. Sit down on the floor next to the simulator to inflate the back muscles. We rest our feet on the wall, hands grasp the handle. When the arms are lifted and the front is tilted forward, the spine is stretched, the back bends, and with pull to the chest, the scapula converges. During the draft - exhalation, while raising hands - inhaling.
  2. For people with good physical training, Professor Bubnovsky recommends exercises on the bar. Elementary pull-ups with different width of grip.
  3. The first exercise can be performed not only with the simulator, but also with the usual expander. We fix the 2 expanders on the wall, rest our legs and repeat everything, the same as in exercise 1.
  4. We become a left bent foot on any bench, the second leg is straightened, on the floor. The left hand rests against the bench, in the right hand we take a dumbbell and execute traction.
  5. We draw traction from the lower block. To do this, we sit on the floor, legs are straight, grab the handle of the simulator with the weight (or fix the expanders below), and perform traction.
  6. We pull the thrust from the bottom block sitting on the bench.
  7. IP - lying on the floor, take hold of the handle of the simulator or a low-mounted expander. Exercise consists of three parts: traction with a straight arm behind the head, pulling the straight arm to the side and pulling the arm bent to the chin.
  8. We perform the previous exercise, sitting on an incline bench.
  9. We stay on the bench, we hold the handle with both hands: raise the straight arms behind the head three times and raise the arms bent to one side to the chest three times. We do 20 repetitions.
  10. Repeat exercise 7 with dumbbells in the hand while sitting, lying and standing. 20 times per approach.
  11. We carry the press up. For this, we sit with our backs to the simulator (expander), take the patient's arm by the handle and raise it up.
  12. We lay down on an incline bench facing the simulator or expander at a long distance. Hands take hold of the handle and pull it up with the movement of the shoulders. The same can be done sitting with dumbbells in his hands.
  13. Lay down on the floor with your back to the simulator. Hands hold on to the base of the simulator. We attach both legs to the simulator and gradually raise our legs to the "birch" position.
  14. Lay down face to the simulator, hands hold on to any support behind. The legs are attached to the simulator, we perform the flexion and extension of the legs with a head lift in the bend.
  15. Lie down with your back to the simulator, attach one leg to the handle. We raise and lower the attached leg.
  16. We lay down on the stomach with our back to the simulator, one leg is attached to the handle. We bend the leg and stretch it to the side, then straighten it and pull it upward.
  17. We lay down on the floor, facing the simulator. We do twisting or rotating. Hands hold on to the support behind the head, the arms are twisted. Legs are extended by 90 ° in relation to each other. The leg that looks forward is attached to the simulator. We bend this leg, pull it to ourselves and to the side.
  18. We lay down on the bench with the stomach. Hands hold on to the support, both legs are attached to the simulator, with the legs from the knees soaring in the air. We bend the legs in the knees and unbend.
  19. We lay down on the floor, on the back. With the left hand we hold on to the support, the right hand near the body. The left leg is straight, in front of him, the right leg is attached to the simulator. We tighten the leg, bending in the knee, head and hand to the knee.
  20. IP - standing, hands holding the simulator, one leg is attached to the handle and perform the swing back. Repeat and the second leg.