The human spine is a complex and well-established mechanism that allows you to walk straight. A small factor is enough for this mechanism to fail. According to medical statistics, every fourth person in the world suffers from problems with vertebral column, the "lion's share" of all pathologies is cervical and lumbar osteochondrosis.
The question arises, is there an alternative to drug treatment for neck problems? The answer is twofold. Without drugs, not to do, but a good help in the fight against ailments will be a special gymnastics Dr. Bubnovsky. But what is this?
Why gymnastics is effective and how it works
Performing the exercises described below complexes, a person solves several tasks at once:
• Strengthens the neck muscles. With osteochondrosis, the muscle corset is weakened. In the future, this leads to the destruction of the intervertebral discs and the development of hernias.
• Improves nutrition of the vertebral structures. Lack of blood supply is one of the main reasons for all neck problems.
• Contributes to the normalization of muscle tone. Not all muscles require strengthening. Some of them are in constant hypertonicity. This is a direct path to impaired cerebral circulation, and there is not far to a stroke. Exercising allows you to relax these "petrified" muscles.
It is recommended to perform complexes at home, or in small groups on 3-5 people. Age does not matter: physical activity of this kind is equally useful to young people and elderly patients.
The most simple exercises of gymnastics for the neck of Bubnovsky
Complex of exercises №1
Exercises of this complex are not suitable for everyone. Despite the fact that they are classified as "sparing", during the exacerbation of diseases of the spine, these exercises are not recommended. However, there is no question of absolute prohibition, it is recommended to consult a doctor.
1) Sit on a high chair. Alternatively, a standing position is acceptable. Relax completely, the head should hang slightly on the chest due to relaxation. Begin to make light swinging head movements (nods). The nods should be faint and barely noticeable.
2) Sit down straight. Relax as much as possible. Relaxation extends to the shoulders and the entire collar area as a whole. Place one palm on your forehead, lightly press on your head. The neck in this exercise acts as a "counterweight". The head should make a movement, as if wishing to push the hand away. This resistance is good for the muscles, toning them up and setting them in motion.
3) Take a position identical to that practiced in exercise "1". Do light shaking of your head from side to side. The force of movement should be at a minimum, otherwise there is a great risk of injury or pinching of the nerve roots. Perform for two minutes.
4) Perform exercise "2", moving the hand from the forehead to the temporal region. Now it is necessary to move the head towards the hand, as if wishing to "move" the limb. Perform 7-12 times. Each such "time" duration should not exceed 2-3 seconds. Increasing the time will not affect efficiency in any way.
5) Take an upright position. Straighten your arms as much as possible and spread to the side. The pose should resemble the letter "T". Now you need to make 10-12 circular movements with your hands clockwise and 10-12 movements counterclockwise. Important! The movement comes from the shoulder, the elbows and hands remain motionless.
6) Take a sitting position. Raise your shoulders with a sharp movement, trying to reach your ears. Save position for a couple of seconds. Drop your shoulders just as sharply. The neck should remain motionless all this time.
7) Massage your neck. Light massage should last at least 1-3 minutes. The movements are circular.
8) Sit down straight. Lower your shoulders as much as possible, while trying to stretch your neck. The exercise is performed slowly so that there are no injuries. Duration - 8-10 times.
Complex of exercises №2
This complex is suitable for all patients.
1) Take an upright position. Relax the whole body. With a leisurely movement, lower your chin to your chest. You do not need to press it. Then sharply raise your head and return to the original position. Exercise allows you to alternate between tension and relaxation of muscles, thereby normalizing their tone.
2) Stand up. Relax all muscles. For one count, turn your head to the right as much as possible. Return to the starting position without haste. Then turn left in the same way. Haste in this exercise is dangerous; all turns should be smooth and natural.
3) Stand up straight, as in the previous exercises. Slowly tilt your head back, stay in this position for a few seconds.
Complex of exercises №3
The third set of exercises is also ideal for patients in various conditions: both in remission and in exacerbation.
1) Perform exercises "1", "3" complex №1.
2) Stand up straight. Take a few deep breaths. Form the letter "T" with your hands. Now you need to bend over and perform the "mill" exercise.
3) Take an upright position. Relax the whole body. The arms should hang freely at the sides of the body. On the count of "one" raise your left shoulder, trying to reach your ear. On the count of "two" lower the shoulder. For one count, repeat the same with the other shoulder.
4) Re-accept a position identical to the past. Hands are freely straightened "at the seams". With the limbs completely relaxed, make 10 circular movements with the shoulders clockwise, then 10 counterclockwise.
5) Get into a comfortable position. The body is relaxed. Legs at shoulder level. For one count, raise your right hand above your head. Lower. Do the same with the other limb.
The initial poses and necessary movements are displayed on the photo of the gymnastics for the neck of Bubnovsky.
Three presented complexes are quite enough, if we are talking about problems with the neck in the initial stage. If the process "running" requires more complete and complex exercises. Fortunately, the description of gymnastics for the neck of Bubnovsky includes other more complex and effective complexes.
The most effective exercises of gymnastics for the neck of Bubnovsky
The effectiveness of the complexes presented below is proved, but they are intended only for patients in remission. An acute condition is an absolute contraindication for performing exercises. This is dangerous and fraught with deterioration.
Complex of exercises №1
1) Sit on a chair. Press your back, the position should be stable. Slowly tilt your head and put it on your chest. Now you need to start making circular rotational movements. This should be done smoothly and carefully, observing your own feelings. Incorrect execution technology is fraught with dislocations.
2) Take a horizontal position. It is better to lie down on something hard (ideally on the floor). Start rotating your head to the right, then to the left, as if wanting to see what is happening in both sides.
3) Sit down, take a stable position. Exhale one count. During exhalation, lower your head to your chest and press your chin tightly. Then take a breath and return to the starting position.
4) Lie on your stomach. Hands "at the seams", relax as much as possible. By counting "one" turn your head and press your ear to the floor. Fix in this position for a few seconds. Then do the same, but turning in the other direction.
5) The position is identical. Place your hands under your chin. On the count of "one" to rise and arch the back, while straightening the neck as much as the condition and own anatomy of the spine allows. On a count of "two", return to the original position.
6) Stand up or sit down. Relax your neck so that your head hangs down a little. The chin should not touch the chest. Begin to make horizontal head movements, imitating the "no" gesture.
Complex Exercise №2
1) Take an upright position. Clench your hands into fists, as if holding invisible dumbbells, spread them apart. The inner sides of the forearms should point upward. By the count of "one" the arms are bent, by the count of "two" it is necessary to return them to their original position.
2) Stand up again. Place the brushes on the shoulders, make light circular movements. The amplitude is minimal. The exercise is performed 10 times clockwise and 10 times counterclockwise.
3) Take an upright position. Form a lock with your hands, lay the limbs behind the back of the head. A towel will work for the same purpose. The essence of the exercise is the "confrontation" of the neck and arms. Such physical activity has a beneficial effect on the condition of the muscles.
4) Repeat the same with your hands on your forehead.
5) Stand up straight. Relax. Shiver, moving your shoulders together, then spread them and return to their original position. Repeat 7 times.
6) With your right hand, touch the left ear, clasp your head and pull it in the opposite direction. Haste is out of the question.
7) Repeat exercise "5", only this time open your shoulders, straining your back muscles.
8) Take a horizontal position. On the count of "one" to raise the head above the floor, on the count of "two" return to the original position.
Complex of exercises №3
This complex is an optimized version that is suitable, including for people with exacerbation of diseases of the spine and surrounding structures.
1) Take a sitting position. Relax your neck. Tilt your head to the left, stay in this position for half a minute. Then, in the same smooth movement, tilt your head to the right. At the "exit" you should get a pendulum-like movement. Perform the exercise 5-10 times.
2) Relax. Sit down. Lower your head to your chest, leave in this position for half a minute. Then raise the extended neck. Repeat 7 times.
3) Sit down, take a comfortable position. According to the "one" count, turn your head to the left "all the way", as far as there is enough health. On the count of "two" slightly raise your head and look up. On the count of three, lower your head and return the neck to its original position.
4) Take a standing or sitting position, grasp the opposite shoulder with your hand. Stay in this position for half a minute. Do the same with the other hand.
5) The principle of the exercise is similar to the previous one. The difference is that the arms must be raised above the head.
6) Perform exercise "8" of the gentle complex number 1. Number - 15 times.
7) Take an upright position. On a one-to-one count, stretch your neck as far as possible. On a count of two, put your ear on your shoulder. The movement should start from the lower parts of the neck. On a count of three, return to the original position.
In the complex of these exercises is enough to keep the spine in tone.
We also recommend video gymnastics for the neck of Bubnovsky:
How to properly do gymnastics for Bubnovsky's neck
There are several rules for doing the exercises:
1) Exercises are fully recommended to be performed only during the period of remission of the underlying disease.
2) You must monitor your breathing. An increase in pace indicates that the number of times and / or approaches should be reduced.
3) It is not necessary to engage in a forced pace. It is recommended to start doing the exercises 3-5 times.
4) To obtain a therapeutic effect, it is recommended to practice gymnastics 2-4 times a day.
5) Painful sensations should be excluded.
Observing these rules, a person protects himself from undesirable consequences and guarantees the effectiveness of gymnastics.