Gymnastics Norbekov for the spine, joints. Complex exercise, video

Norbekov today is considered one of the brightest fans non-traditional methods of treatment of pathologies of the musculoskeletal system... His gymnastics for the spine and joint joints are used by patients all over the world, which proves the effectiveness and simplicity of the technique. Exercise regularly can help you achieve good results even if you are not physically fit.

The essence and basic principles of the method

Mirzakarim Norbekov is the author of his unusual methodology, as well as an academician, who in 1998 founded a special Institute for Human Self-Healing. The institution invites everyone to learn the basics of therapy without using traditional methods.

The essence of Norbekov's technique is to restore the mobility of the articular joints, muscles and the spinal column by performing simple exercises aimed at strengthening the muscle corset.

In this case, the treatment mainly depends on the mood of the patient himself, his desires and aspirations.

The specialist claims that every movement should be performed consciously and with pleasure. Only in this case can you achieve results... Everyone who has tried the technique on themselves, note that the exercises are simple and do not require physical training, that is, a professional athlete and a person who previously had nothing to do with sports can do it.

It is worth noting that before the publication of gymnastics and its results, the academician tested it on himself, was able to eliminate severe kidney pathology and improve the condition of the spinal column.

After that, he conducted another series of tests on volunteers who completely entrusted their body and health to a specialist. Only the positive experience of all volunteers convinced Norbekov of the effectiveness of the developed methodology. Today everyone who has problems with the musculoskeletal system knows about it.

It was in 1998 that the tests of the method began, since then the academician has managed to cure more than 2,500,000 people.

The technique is based on strengthening the joints and muscles, improving their mobility, training the vascular system, as well as awareness of their own importance in getting rid of ailments. The author himself claims that 99% of success depends on a person, his mood, harmony with the inner world, and only 1% are correctly selected exercises.

The technique includes complexes designed for the cervical, thoracic and lumbar spine... Additionally, during execution, the muscle corset and joints are trained. It should be noted that gymnastics has a positive effect on all organs and tissues, normalizes blood pressure and eliminates pain in various chronic diseases.

Indications for the beginning of use

Norbekov (gymnastics for the spine is the most effective today) believes that it is necessary to undergo an examination that will help clarify the diagnosis. Only in this case, you can count on a positive result from classes.

It should be noted that the specialist recommends practicing not only for the treatment of any diseases, but also for the prevention of their occurrence.

Contraindications for use

Norbekov (gymnastics for the spine helps to cope with many diseases) draws the attention of patients to the fact that the technique is not an absolutely safe method of therapy for pathologies of the musculoskeletal system.

There are contraindications that should be considered:

• Exercise is contraindicated during pregnancy.. They can negatively affect the general condition of the mother and the development of the fetus. Many women at this time have toxicosis and increased blood pressure, which is also a reason for refusing to exercise.
• When diagnosing cancer, infectious diseases or uncontrolled hypertension, exercise is contraindicated, especially during an exacerbation. Failure to comply with the recommendation will certainly lead to the development of complications. You should not perform gymnastics for heart defects, coronary artery disease or advanced angina pectoris.
• An absolute contraindication for gymnastics is the recovery period after surgery on the heart or organs of the digestive system, as well as rehabilitation after a myocardial infarction or ischemic stroke.

There are also relative contraindications:

• Acute pain in arthritis and arthrosis. It is recommended to start classes after the elimination of severe symptoms and the end of the course of drug treatment.
• Chronic diseases of the musculoskeletal system during an exacerbation. In this case, classes can worsen the condition, therefore, gymnastics is indicated during the period of remission.
• The first few weeks after limb injuries are considered a relative contraindication for exercising. During this period, a gentle regimen is necessary, but after a while, exercises are allowed to be performed. It is important to consult with your doctor first.

For women, the postpartum period is considered a relative contraindication. If the patient feels well and there were no complications during childbirth, it is allowed to perform the simplest exercises that will not provoke a worsening of the condition.

It should be noted that there are restrictions for patients with any injuries, but without acute pain and other symptoms. It is allowed to perform gymnastics, but you should only do simple exercises and carefully observe your own condition. If you feel worse, you should stop exercising and contact a specialist.

Helpful advice for patients

Norbekov recommends that patients follow simple rules so that gymnastics for the spine will only benefit:

• For classes, you only need loose clothes made from natural materials. Your best bet is a cotton T-shirt and sweatpants. Weights or other devices are not used during gymnastics. You can exercise on a rubber mat and should be purchased from a sporting goods store.

• The study room should be quiet, well-ventilated and well-lit. It is best to leave the window open during your workout. The author of the technique recommends practicing daily for at least 20 minutes. The best time for this is considered early morning, but if you are unable to do exercises after waking up, you can devote time to them in the afternoon or 3 hours before bedtime. You should not eat food 2 hours before training and 1 hour after it, but you should definitely drink water in small sips in moderation.
• The most important thing in training, according to the author, will be the patient's psychological attitude. It is important to do all the exercises with pleasure, feel the movements of the muscles and the whole body, and also feel how the disease leaves every cell. Such visualization is a guarantee of success and significantly speeds up the healing process.
• It is important to pay attention to your surroundings. It is better to do the exercises alone and in silence. Some people prefer to train to music, but Norbekov insists on complete silence, since music distracts the patient from his own thoughts and does not allow to fully visualize the result. After the lesson, it is recommended to stay in silence for 5-7 minutes, breathe deeply fresh air and realize the benefits of the workout. The patient must believe that only he himself can improve his health.
• It is also worth remembering that gymnastics performed without desire will not bring results. Only the desire for self-improvement will help to achieve positive dynamics.

Main complex

Norbekov (gymnastics for the spine from the author is considered the most popular among patients of different ages) includes warm-up exercises in the main complex, after which gymnastics is performed step by step for the cervical, thoracic and lumbar vertebrae.

The warm-up includes several simple exercises to prepare the muscles for further stress:

1. Clenching the palms into fists, followed by relaxing the fingers. In this case, your hands should be raised in front of you.
2. Shrugging while standing. In this case, it is necessary to round the upper back as much as possible.
3. Rotation of the shoulders in a standing position with arms lowered along the body. In this case, you should try not to move other parts of the body and head.
4. Try to bring one hand back as much as possible after raising it above your head. At the same time, you should bring the second hand back, but not raise it, but lower it down.
5. Rotation of the pelvis in different directions. For each side, repeat at least 10 times. In this case, the palms should lie on the lumbar region.

Each exercise is performed 10-12 times. After that, you can proceed to the main complex for each group of vertebrae.To train the cervical spine, exercises should be performed in a clear sequence, which will ensure the correct load and eliminate the likelihood of complications.

Exercises for training the cervical spine:

1. Head tilts to the sides. In this case, you should try to touch your shoulder with the earlobe. Repeat 10 times in each direction. After that, try to hold your head near the shoulder for a few seconds to stretch the neck muscles.
2. Head tilts forward. The patient should try to reach his chest with the chin, while the head should also follow him. Run 10 times.
3. Tilting the head backward with the chin upward as much as possible. Run 10 times.
4. Head rotation clockwise and counterclockwise. Movements should be slow, smooth, careful. Rotate for 15 seconds in each direction.
5. Bring the chin in the chest as close as possible, and then carefully turn your head to the right and left. Do it 10 times in each direction, trying not to lift the chin from the chest.
6. Throwing the head back with simultaneous relaxation and tension of the neck muscles. After rolling back, the patient should feel the neck muscles, tighten them with caution and relax them gradually. Perform 20 sec.

All exercises are performed in a standing position with legs spread apart shoulder-width apart and arms extended along the body. Don't use your hands or try to make the exercise easier.

After that, you can move on to a set of exercises for the thoracic vertebrae. They are also performed step by step, do not break the sequence.

Exercises for the thoracic vertebrae:

1. Connect your hands in front of you in the lock, and then try to press your hands on each other. In this case, the patient should feel tension in the area of ​​the thoracic vertebrae. Perform 20 sec.
2. Joining the hand into the lock behind the body at the level of the buttocks, followed by the maximum reduction of the shoulder blades. It is necessary to carefully bring the shoulder blades and relax the thoracic spine, but not to unclench the hands. Repeat for 10-15 seconds.
3. Lowering one shoulder while raising the other. Repeat 10 descents and lifts for each shoulder.
4. Turns the body in different directions so that only the shoulder and thoracic spine is involved. Perform 12 times in each direction.
5. Tilting the body forward from a standing position. In this case, the patient should not bend his knees, but should try to reach the floor with his hands. Legs apart shoulder-width apart. Do 10 bends.

After completing the basic complex, you need to rest for 2-3 minutes, then proceed to exercises for the lumbar spine. All movements should also be performed consistently, carefully and without undue stress.

Lumbar exercises:

1. Turning the body to the sides. The pelvis should be motionless, but the whole body turns smoothly to the right and left. Repeat 10 times in each direction.
2. Relax as much as possible, then lower the body, relax your hands. The legs should be straight, and the body seems to hang from the pelvis. In this case, it is necessary to feel how the muscles in the lumbar region relax.
3. Become on all fours and lower your head, then arch your back as much as possible upward, trying to stay in this position for 3-5 seconds. After that, bend down, and direct your face up. Repeat 10 times.
4. Lie on your back. Get up and grab your legs bent at the knees with your hands. Swing back and forth in this position for 10 seconds.
5. Take a position - sitting on the floor with legs extended and connected. Bring the body as close to the legs as possible, stretching the arms in front of you. Perform 10 bends. The patient should feel how the muscles of the lower back are stretched, tension leaves the whole body.

After doing it, you should just lie on the mat in the "starfish" pose for at least 7 minutes.You need to feel every muscle and the benefits that exercise brings. All exercises should be done smoothly and carefully.

Fixing the result

Norbekov (gymnastics for the spine from the author is often the only method of treating spinal pathologies at the initial stage) draws the attention of patients to the fact that in order to consolidate the result, it is important to practice daily. In addition, you need to tune in to the positive effect of classes.

The specialist also recommends to consolidate the result of training with proper nutrition, especially if you are overweight. The number of vegetables, fruits and cereals should be increased in the menu. It is useful to use fermented milk products, dried fruits, first courses.

It is necessary to exclude confectionery, smoked meats, baked goods and fatty dishes from the diet. In addition, portions should be small and meals should be frequent. Drink more fluids, but exclude alcohol, soda and coffee.

When to expect the effect

The effect of the exercise should not be expected a few days after the start of the exercise. The minimum course duration should be 4 weeks. But the author of the technique claims that a lasting result can be obtained only with regular training and adherence to a diet.

Norbekov is the author of a unique technique, thanks to which many patients get rid of pathologies of the musculoskeletal system.

Norbekov's gymnastics for the spine and joints is considered the most popular and effective today, therefore it is used by patients around the world.

Video on the topic: Norbekov's gymnastics for the spine

Exercises for the spine according to Norbekov: