Exercises for the neck of Dr. Bubnovsky with a description of their implementation

Greetings, my dear readers! The neck is a problem area for many of us. Not only accountants and computer scientists, but also people of many other professions are constantly tormented by tension and real pain in the neck. At the same time, guaranteed to help you can unique exercises for the neck according to Bubnovsky. This is a real key to the health of your neck, helping even with severe pain, moreover, accessible to everyone.

In this article I will tell you what miracles this gymnastics is capable of. And how can you easily, at home, improve your neck, improve the state of blood vessels and literally start a new life - without pain and tension!

What is the point?

The cervical spine is simply not able to function normally without movement! But the problems in it are a direct path to:

  • severe migraines
  • cervical stiffness,
  • insufficient blood supply to the brain,
  • pinch of blood vessels,
  • osteochondrosis and other similar "charms" of life.

All this is our payment for a sedentary existence, unhealthy diet, an unhealthy lifestyle, stress, and other "sins."

Doctor of Medical Sciences Sergei Mikhailovich Bubnovsky is famous for having developed a unique system of recovery and pain relief without surgery and medication. This system also includes exercises for the neck according to Bubnovsky.

What is their uniqueness?

The purpose of physical action is to strengthen the ligamentous apparatus of the neck. Since Sergei Mikhailovich claims that it is precisely the weakness of the muscles and ligaments of the neck that is the main cause of the problems.

In this regard, it offers us the most effective, easy to perform exercises that strengthen the neck and make it strong and healthy!

Important 10 Rules

It is imperative that you follow all of the following guidelines - for maximum efficiency and safety. There are only 10 of them:

  1. Visit your doctor before starting classes and consult with him.
  2. Just before your workout, take a warm shower - it will perfectly warm your muscles and activate the blood flow.
  3. In just 2 weeks you will have to do the exercises strictly every day - without passes and days off. This will bring you fairly quick relief.
  4. After this time, you can switch to the "3 lessons per week" mode.
  5. Make sure your back is always perfectly straight - in the process of training,
  6. Do all movements slowly and very smoothly, no jerks.
  7. You can practice without music, or with music, but it should not be too fast and energetic.
  8. Try to repeat each exercise 3 to 5 times, on each side.
  9. After 2 weeks, you can begin to increase the number of repetitions.
  10. Do not strain your neck if you have lived without training for a long time - do a minimum of repetition. Pick up the pace gradually.

An important point! Do not be alarmed if after the first exercises you will have muscle pains, or even cramps. Do not interrupt the exercises - just moderate your ardor a little. Gradually, the muscles will become stronger, and discomfort will give way to pleasant ones!

A set of exercises from Dr. Bubnovsky

The complex includes such actions:

  1. Tilt your head, extremely slowly, to the lowered shoulder, after 30 seconds, raise your head to its original position. Repeat the same steps in the other direction.
  2. Now tilt your head deep forward, trying to touch your chest with your chin. Then stretch your neck forward and up. Hold for 30 seconds. Return to the starting position.
  3. Tilt your head back slightly, and carefully turn it first to the right, then to the left. Repeat several times.
  4. Move your head back and forth - slowly, with tension.The same movement is made by Indian dancers.
  5. Lift your shoulders strongly up, trying to touch their ears. Slowly lower down. Repeat the appropriate number of times.
  6. Put your right hand on your left shoulder, raising your elbow, then slowly turn your head to the right. Hold for 10-15 seconds to feel the tension of your muscles. Repeat for the other side and arm.
  7. Sit flat on a chair, feet on the floor, hands on your knees. Now take your hands back, behind your back - extremely slowly. Pull your chin up at the same time. Hold on for a few seconds, then relax.
  8. Completion is the usual stretching and relaxation of the cervical muscles. Stand straight, lower your hands down. Now pull your neck forward, turning your head to the side. Reach your shoulder with your chin. Repeat the other way.

To better understand the principles for performing all of the above actions, be sure to watch the video exercises for the neck according to Bubnovsky:

Please note that many of these exercises can be performed even while driving (in traffic) or while waiting for a minibus.

What will be the result?

Do all these exercises regularly and correctly, and then you are guaranteed to get the following amazing results:

  • the load on the spine will decrease
  • the muscles will strengthen
  • pain and intense tension will go away
  • cervical muscle spam will be eliminated,
  • the neck will become more flexible and mobile,
  • the symptoms of osteochondrosis and other ailments disappear
  • cerebral blood flow is activated,
  • metabolic processes in the tissues are activated,
  • and overall quality of life will improve.

It is interesting!

For example, recent research by scientists confirms that one of the most common causes of neck pain in modern people is ... a tablet! As many as 84% ​​of its owners complain of neck pain and problems with posture. This was confirmed by studies conducted by scientists at the University of Nevada, USA. So be careful with your tablet and other gadgets. Communicate with them less often, and do not keep your head bowed for too long. And then you will have less problems with the neck.

Maybe it will surprise you. But there are actually confirmed facts that pulling up has a beneficial effect on the cervical spine. Moreover, the same opinion is shared by Dr. Bubnovsky.

Life story

My cousin is a successful programmer and loves his job very much. But she has one (for her brother) minus - the need to spend more than 8 hours a day at the computer. My brother is already over 30, and not so long ago he began to have problems with his neck. At first there was a feeling of tension, then the real pains began - and severe ones. It was difficult to calm them down, ointments did not help much.

As a result, one friend advised his brother a simple way out - exercises for the neck according to Bubnovsky! This exercise is perfect for both "athletes" and beginners, that is, people with a less mobile lifestyle. Only 20 minutes of such activities per day literally saved his brother, and returned him to normal life!

Now he is a fan of this system. Partially it was his experience that served as the impetus for me to write this article.

Also, for you, dear reader, it will be useful to familiarize yourself with the therapeutic exercises for the spine at the link.

Now, dear readers, you also know what to do to remove pain from the cervical spine and make it healthy. If the article was useful, interesting, and liked you, share it on social networks. I am sure that many of your friends with “neck problems” will be grateful to you for this. Like the stuff, and subscribe to my blog. See you soon!

Description of the Bubnovsky technique

Exercise therapy (therapeutic physical culture) of Bubnovsky’s neck became famous due to the fact that it has proved its effectiveness and has accumulated many adherents of the technique.

The author of the methodology himself believes that any disease can be cured with the help of movement.It is difficult to disagree with this, given the stunning results and the mass of grateful patients. It is Sergey

Photo from the site: medobook.ru

Mikhailovich Bubnovsky became an author and a pioneer in the field of alternative medicine.

Gymnastics for the cervical spine of Dr. Bubnovsky has the following goals:

  • Decrease in the level of pain with a gradual disappearance,
  • Promotes spasmodic pain in the cervical spine,
  • Normalization of blood circulation in the tissues,
  • Getting rid of excessive loads on the spine,
  • Slowing down dystrophic bone changes,
  • Recovery of metabolic processes in places of inflammatory processes,
  • The return of the body to tone.

It is important! An important factor in the gymnastics of Dr. Bubnovsky is that the selection of exercises is carried out individually.

Indications and contraindications for exercise

Any medical and preventive gymnastics requires specialist advice, including exercises for the neck according to Bubnovsky. However, there are a large number of exercises that you can do at home.

Here are just a small part of the problems that Dr. Bubnovsky’s gymnastics will solve:

  • Cerebrovascular accident
  • Difficult neck movements caused by pain
  • Frequent headaches
  • Pressure surges.

Numerous trainings for the neck with osteochondrosis can be easily found on the Internet, the video will show in detail how to correctly perform this or that movement.

What you should pay attention to. Remember! What is the fastest result in getting rid of neck pain with the help of exercises on Bubnovsky, you can achieve only under the supervision of a specialist.

Preparing to perform Bubnovsky gymnastics

Before performing the complex for the neck according to Bubnovsky, it is necessary to make light exercises in order to prepare the muscles and strengthen the effect of the exercises:

  • Neck muscles are warmed up with hands, massaging movements,
  • Light smooth alternating tilts of the head to the sides,
  • Easy stretch.

A set of exercises:

  • Nodding your head about 20-30 times.
  • Tilts the head to the side until the first pain, about 20-30 times.
  • Further, head rotation, about 15-20 times.
  • The head tilts forward, while the chin needs to touch the neck. (20-30 times)
  • Raising the shoulders, about 20-30 times.
  • Stretching and retracting the chin, about 20-30 times.
  • Sitting on a chair, legs bent at the knees, the head is lowered until the chin touches the knees (about 30 sec.)

Between each exercise a short rest is required, which should be approximately 30 seconds.

At the stage of remission of the disease, the disease is carried out medical gymnastics Bubnovsky:

  • Spring - standing position, arms down. Slow lowering the head forward and a short delay of several seconds. Then tilt the head back, the delay repeats. We return to the original position.
  • Overview - the starting position as in the previous exercise. Turns of the head alternately left and right, with delays in the final position for several seconds.
  • Metronome - the initial position of the body is similar. Alternate tilts of the head to shoulders are made with slight delays. Important! If these movements are accompanied by pain, pause less and tilt more slowly. The metronome exercise is repeated up to six times.
  • Goose - position, hands on the belt in a standing position. The chin is parallel to the horizontal floor and stretches forward. Turns the head, the chin is placed on the shoulder, while the body turns slightly.
    Heron - standing, sitting on a chair, head looking straight, hands on his knees. Straightening arms with a backward movement while tilting the head back. Back to starting position
    In the case of a chronic form of osteochondrosis, all exercises according to the Bubnovsky method are performed extremely slowly.

Before performing exercises from gymnastics for Bubnovsky’s neck, we recommend using the video:

Simulator Dr. Bubnovsky and its effect

Photo from the site: kaklechitsustavy.ru

Carrying out charging for the neck according to Bubnovsky during classes on the simulator can contribute to an easier transfer by the body of the loads experienced during classes. Swimming, walks in the open air after the complex will be indispensable for recovery.

Charging Recommendations

In the article, we examined in detail what the gymnastics of the doctor can give only for the neck. Of course, this is a small part of his work. The doctor does a great job in the treatment of the entire musculoskeletal system. Accordingly, indications for gymnastics according to the methods of Dr. Bubnovsky can be:

  • joint diseases
  • the spine
  • lower back.

All exercises in medical complexes are designed to ensure that the complexity of gymnastics does not become a repulsive factor for beginners, since maintaining people's health is what Dr. Bubnovsky is aiming for.

Features of the Bubnovsky technique

CM. Bubnovsky changed the key principles of the treatment of diseases of the spine, muscles and joints, opposing surgery with constant medication movement with a regular and consistent increase in load. The result of exercises for the neck according to Bubnovsky is not only clear progress on the part of the musculoskeletal system, but also the normalization of the work of all internal organs.

Bubnovsky's technique is based on special sets of exercises performed on multifunctional simulators. Thanks to these designs, the performance of motor activity in conditions of antigravity and decompression is ensured, which allows to obtain excellent results. The training conditions are very comfortable for the patient, he does not need to strain excessively to perform certain movements, he does not feel strong fatigue and weakness, he feels a surge of vigor and strength at the end of the complex. Also there are complexes that can be performed at home without the use of special equipment.

Dr Bubnovsky’s exercises for the cervical spine are combined into complexes that are individually selected for each patient. When selecting a diagnosis, age, associated pathologies, if any, are taken into account. There are also rules that must be considered in order to succeed:

  • You need to increase physical activity gradually,
  • It’s important to exercise regularly,
  • The duration of treatment is determined individually - usually several courses of kinesitherapy are required,
  • It is important to regularly perform supportive systems,
  • Kinesitherapy can be successfully combined with other treatment methods.
  • A positive attitude is important - the patient’s persistence and desire to recover is also equated with other treatment methods.

Charging for Bubnovsky's neck: indications

The cervical spine is very mobile, but it is also unprotected. A person constantly makes movements in the neck, with various planes and a sufficiently high amplitude, this department is subjected to temperature extremes, other influences from the outside. The age factor also influences - with age, degenerative changes occur in the structure of cartilage discs and cervical vertebrae, which provokes pain and reduced spinal mobility.

In the neck, along with the bone structures, there are important blood vessels, nerve plexuses and conductors, here the trachea, part of the esophagus passes. Below is the thyroid gland. If these organs are affected by the pathological process, then various symptoms may develop, manifested in the following:

  • pain with a different level of intensity,
  • high or, conversely, low blood pressure,
  • headache and dizziness,
  • weakness in the cervical muscles.

Quite often, the diagnosis reveals that the cause of these unpleasant symptoms is precisely the defeat of the cervical spine or the muscle tissue that surrounds it. Accordingly, they require treatment. Gymnastics for the neck according to Bubnovsky will be very effective in the following pathologies:

  • treatment of cervical chondrosis,
  • osteomyelitis,
  • osteoarthrosis,
  • intervertebral hernia,
  • Ankylosing spondylitis,
  • spinal stenosis,
  • spondylolisthesis.

A bit about contraindications

Gymnastics for the cervical spine of Dr. Bubnovsky is very effective, but, nevertheless, it also has its contraindications. Initially, you need to consult a specialist and determine the causes of the problem, because you need to understand whether these exercises will help specifically in your case.

There are also a number of conditions in which Bubnovsky gymnastics is contraindicated. These include the following:

  • postoperative period (during the first 1-2 months),
  • ruptures of ligaments and tendons,
  • hypertension in its later stages,
  • acute infectious diseases
  • oncological diseases,
  • serious diseases of the heart, blood vessels, liver, kidneys.

Who is Bubnovsky?

In fact, many will give this or that very clear answer to this question, since Dr. Bubnovsky is a media personality, that is, a popular person who disseminates his own thoughts and words through the media.

From here, an ordinary patient should immediately have some caution and healthy skepticism, as it has been proved in practice: those who are especially PR people most often do not have the main goal of helping patients and such things. On the other hand the doctor has positive reviews and a method that brings more or less positive results.

Nevertheless, such remarks should be made as pointing to Education of Sergei Mikhailovich Bubnovsky, who has a Ph.D. in medicine, but according to sources, in psychiatry.

Of course, all diseases, as they say "from the head," but modern medicine (no matter how sad this fact) does not have documented evidence of resorption of intervertebral hernias by suggestive suggestion methods or work with personality accentuations.

At the same time, there is a whole layer of the near-medical industry, for example, “shamanistic” (it is in quotation marks) healing practices, when patients are treated by the method of suggestion and “shaman” (again in quotation marks), which may be understood in some mechanisms of consciousness, but not especially They understand how to clearly link these mechanisms with the work of the body and healing as such.

Besides Sergey Bubnovsky has a diploma in physical education teacher, that is, at the academic level, I received some information about how human anatomy and physiology function. It is from here, most likely, that the peculiarity of the method of treatment chosen by him - kinesiotherapy - flows.

The essence of the methodology of Dr. Bubnovsky

Kinesiotherapy is considered a relatively new branch of treatment., although, in fact, nothing new is observed here. Similar techniques are easily found in various forms of yoga, for example, although modern research methods allow a deeper study of the mechanisms of work of muscles and the motor apparatus as a whole and, therefore, use the most “beneficial” movements for one or another treatment option.

In kinesiotherapy movement treatment is used, the muscle apparatus is involved, and as a result, ligaments and joints and even bone structures also work. In general, the method is effective and has proven its own effectiveness. It is not for nothing that kinesiotherapy is used, for example, in sports of high achievements, where the main criteria for choosing a method are precisely the effectiveness and obtaining results.

Bubnovsky, if to explain with a certain degree of primitiveness, also uses kinesiotherapy, only his own method, that is, the movements developed by him (possibly taken somewhere and slightly processed). Thus, the treatment for the most part is the work on various simulators and the implementation of special movements.

Advantages and disadvantages

The undoubted advantages of the Bubnovsky gymnastics for the neck, effective for the treatment of osteochondrosis of the spine, in particular, the cervical spine, can be attributed:

  • universality - exercises will benefit both in the treatment of osteochondrosis, and for its prevention, and during rehabilitation in the post-traumatic or postoperative period,
  • safety - when treating this gymnastics, the painful symptoms are relieved without the use of medicines that can harm the body,
  • gymnastics is indicated for people of all ages of both sexes,
  • the effect of gymnastics treatment lasts a long time and prevents possible relapse of the disease,
  • exercises train the muscular system, contribute to the necessary weight correction and strengthen the body's defenses.

The Bubnovsky method is officially approved for use and is protected by a patent.

The disadvantage of this gymnastics is the need for a disciplined attitude to classes, to engage in regularly without gaps, correctly following the doctor's prescription. Accordingly, the creators of the method offer to go to the clinics themselves, where, in fact, a simple visit to the gym costs substantial money. In another embodiment, as for example below, the exercises are simply described, but uncontrolled execution does not guarantee anything.

In addition, Bubnovsky suggests not using any additional treatment methods., that is, neither painkillers nor manual therapy, for example.

Of course, awakening the body’s resources and directing them to self-recovery using only kinesiotherapy is in some sense productive and reasonable, but why neglect other methods? Moreover, if it is a reasonable combination of different methods that does not harm (as Bubnovsky says about manual therapy or drugs), but benefit.

Indications for the use of Bubnovsky gymnastics for the neck

Classes in this gymnastics are shown and will benefit those who:

  • dizzy often
  • memory has worsened
  • there are imbalances, motion sickness,
  • diagnosed with vegetative-vascular dystonia,
  • increased intracranial pressure,
  • there is arterial hypertension.

Many of these problems are caused by poor blood supply to the brain due to malfunctioning blood vessels in the neck. The neck can hurt due to weakened muscles, and strengthening these muscles is another reason for doing this gymnastics. This is very important for those who work in the office and with significant mental stress is limited in movement.

The result of classes will be visible with regular daily classes for two weeks, then it is enough to engage 2 to 3 times a week. Exercises will be more accurate if the student will control their implementation using a mirror.

How to escape from pain

Pain in the neck suggests spasmodic muscles. It is necessary to improve blood flow in this area by warming and stretching muscle tissue. To perform gymnastics you will need fitball and elastic tape.

Exercises do several days in a row. Approaches should be carried out as many times as possible.

Starting positionExecution Rules
Fasten the tape a little higher in front of you. Sit on the floor. Take the tape by the ends. Behind you set the fitball and shoulders, back against it.Bend your elbows alternately on expiration, pulling the ends of the elastic tape toward you.
Sit with your back to the tape fixed at the top. Behind yourself to install a fitball. Take the ends of the tape and stretch your arms up.As you exhale, lower your arms down at your sides while bending your elbows.
Also.Raise and lower your straight arms in front of you.
Stand facing the wall at a distance of 50 cm. Rest against the wall with your hands at shoulder level and bend them at the elbows, without lifting the heel off the floor.On exhalation, push off from the wall, straightening your arms with the effort of your shoulders.

It is important here not to push your hands, to work with your shoulders.

What to do? Dr. Bubnovsky has long helped many to solve this problem with the help of a unique gymnastic complex for the neck of his own design. The main action of the exercises is aimed at strengthening the ligamentous apparatus of the collar zone. Bubnovsky believes that the main cause of discomfort in the cervical spine lies in the weakness of the ligamentous apparatus.

Bubnovsky’s technique for cervical osteochondrosis in the video

People lead a sedentary lifestyle. Work is often associated with a static position, stress. This affects health - there is a gradual cramping of the muscles of the cervical spine. They press on the blood vessels, which leads to a deficiency of blood flow to the brain. The brain lacks oxygen and micronutrients. A person develops migraines and high blood pressure.

Patients do not understand that the cause of their symptoms is a cramp in the muscles of the cervical spine. They try to attribute it to fatigue, stress and start taking medication.

  1. Decreased concentration of attention, memory.
  2. Pain in the neck, back.
  3. Migraine.
  4. Dizziness.

Pressure exercises can be done anywhere, even at work. In time it will take 15-25 minutes. Performing the complex regularly, you can forget about headaches, hypertension and medications.

Indications for implementation:

  1. Cervical osteochondrosis.
  2. VSD.
  3. Migraines and headache.
  4. Insomnia.
  5. Chronic fatigue.
  6. Deterioration of attention, memory.

A set of exercises for Bubnovsky for the neck, aimed at reducing the symptoms of hypertension, was developed at its center more than 10 years ago. It is for this reason that it is still called "exercises with Bubnovsky’s hypertension."

Over time, the deep muscles in the neck tighten, this leads to pain in the neck, upper limbs, the development of permanent migraines. The reasons for this are constant stress, sedentary work, and an inactive lifestyle.

Exercises are formed so that they are not able to do harm, but their regular implementation will relieve symptoms such as:

  1. The manifestation of insomnia to any degree.
  2. Stressful conditions, increased emotional background.
  3. Overvoltage.
  4. Deterioration of concentration.
  5. The appearance of salt deposits in the cervical spine.
  6. Cramping, soreness.
  7. Headache.

to stretch and study the deep muscles of the cervical spine, improve blood circulation, strengthen the muscle corset.

Starting positionExecution Rules

Stand next to the wall or sit on a chair. Keep your head and back straight.

· Gradually tilt the neck to the left shoulder, fix it and freeze in this position for 10 seconds.

· Repeat this movement, but do it the other way (to the right shoulder).


Sit on a chair and put your hands on your knees.

Lower your hands, then pull them back a little, and pull your head up.

Keep this position for 30 seconds, then return to the starting position.

Stand straight before starting the exercise. Keep your head so that your chin is parallel to the floor.

· Pull the neck forward so that the chin stays the same (no need to raise or lower it).

· Turn the neck to the left side, lower it down and return to the starting position.

In the next approach, repeat the last step the other way.

A look in the sky.

Just like the previous one. The difference is that you need to stretch your head as far as possible (however, you need to do this leisurely and smoothly).

After you turn the neck towards one of the shoulders, lock it in this position for 30 seconds.

Sit on a chair. Place your right hand on the opposite shoulder.

Lift your elbow so that it is parallel to the floor.

Put your left hand on your knee.

The frame is performed in the same way as the previous exercise: the neck rotates to the right side and is fixed in this position for 30 seconds.

The movements in the second approach are performed in mirror projection.


Raise your arms, bend them slightly at the elbows and lock into the lock over your head.

Turn your head alternately in both directions and hold for 30 seconds.

Tilt your chin slightly, stop and leave your head in this position for 4-6 seconds.

Gently raise your head, pull the chin first forward, and then up.

  1. The first two weeks the complex is done daily, then twice a week.
  2. Keep your back straight, this will allow you to perform the exercises technically correct, and mean effectively.
  3. Perform exercises the first week in front of the mirror to strictly observe the technique and avoid mistakes.
  4. If severe, sharp pain appears during gymnastics, it is necessary to ease muscle tension. Light pain is acceptable.

Dr. A. Shishonin developed a gymnastics course to study the spine in the cervical spine. It aims to:

  1. Decreased muscle spasms.
  2. Removal of pain.
  3. Improving joint mobility and muscle elasticity.
  4. Restoration of blood circulation of the upper section.

With cervical osteochondrosis, gymnastics must be done slowly, fixing each movement for 10-30 seconds.

For classes you will not need equipment, special facilities, you can perform them at the workplace or even in the fresh air. Duration is about 20-30 minutes, depending on the number of repetitions.

The unique gymnastics for the neck, developed by Dr. Bubnovsky, avoids lengthy courses of drug treatment and the intervention of surgeons.

Most often, osteochondrosis is treated with medication. Medicines slow down the development of osteochondrosis, and also strengthen muscle fibers. This leads to a decrease in inflammation and the elimination of painful edema. However, you need to understand that drugs do not cure the disease, but only slow down its development.

Also, osteochondrosis is often treated with physical education, therapeutic massage and physiotherapeutic methods (ultrasound, electrophoresis, and so on). Doctors also advise combining these procedures with the use of herbal tinctures to strengthen muscles.

Sergey Bubnovsky came up with his own technique for the treatment of osteochondrosis. This technique is a complex of therapeutic physical exercises. However, you need to understand that the methodology of Dr. Bubnovsky is not just physiotherapy exercises.

A key feature of this technique is the preparation of individual programs after small medical tests that will accurately determine the localization of pain.

After the examination, a person should visit doctors familiar with the Bubnovsky technique in order to learn special exercises. When the training is completed, a person can do gymnastics on their own at home.

The first results will not appear immediately, but still, very soon - after 5-10 days. If you honestly perform all the exercises that the doctor prescribed, then the pain syndrome decreases, the mobility of the spine is restored and the condition of the body as a whole improves.

Exercises for cervical osteochondrosis according to Bubnovsky can also be performed for prevention, which can significantly reduce the risk of osteochondrosis. If osteochondrosis is at a late stage of development, then the Bubnovsky technique will also have a positive effect on the body, although improvement will come 15-20 days after the start of the exercises.

What is the difference between the methodology of Dr. Bubnovsky and the classical methodology? Three key differences are highlighted:

  • The plan of therapeutic gymnastics is compiled strictly individually. The doctor should pay attention to the patient’s health, the intensity of the pain syndrome, take into account the physical capabilities of the person, and so on.
  • Using the Bubnovsky technique, you can strengthen the muscle group of the muscle corset, which, unfortunately, often do not train when performing classical exercises of physiotherapy.
  • Physical activity combined with breathing exercises. Also, Dr. Bubnovsky recommends combining his technique with therapeutic massage.
Classical physiotherapy exercisesBubnovsky technique
SecurityHigh security. Along with the exercises, medication can be prescribed.Treatment by this method is absolutely safe and will not bring any harm. The Bubnovsky technique does not use the treatment of spinal osteochondrosis with tablets. But tablets often have contraindications and side effects.
Therapeutic effectThe cervicothoracic region and the lumbar region are treated.Comprehensive recovery of the body. After completing the treatment course, a person will not only get rid of the symptoms of osteochondrosis, but also heal the body as a whole.
DurationThe effect of the application persists for a long time, does not prevent relapse of the disease.The effect of the application lasts a long time, this allows not only to cure the disease, but also to prevent the occurrence of relapse of the disease.
VersatilityMild to moderate osteochondrosis can be treated.You can treat both mild pain in the spine and osteochondrosis in the last stage. Also, using the Bubnovsky method, postoperative recovery can be performed.
Side effectsIt has a small number of contraindications and side effects.It has no side effects and contraindications. In other words, a person of any gender and age can perform simple exercises, even if Dr. Bubnovsky’s gymnastics is ineffective, the person will not suffer from side effects of treatment.

Let us now consider the basic exercises that need to be performed in the treatment of osteochondrosis according to the Bubnovsky technique.

Gymnastics for the neck

Charging for the cervical region looks like this:

  • The maximum rotation. Turn your head in different directions, gradually increasing the angle of rotation until you reach the maximum possible rotation of the head. Then repeat the exercise again.
  • Bend your head to your chest. Slowly lower your head down until you touch the chin of the chest. Repeat the exercise several times.
  • Shoulders up. Raise your shoulders as high as you can.
  • Keep your head in your hands. This exercise is very similar to the "Maximum Turn", but when turning, you should hold your head with your hands. An effect should be achieved so that the neck muscles resist the arms.
  • Frame. Turn your head in different directions, but when turning, first place your left hand on your right shoulder, and then - your right hand on your left shoulder.
  • Fakir. Keep your palms of your hands above your head, and then turn your head to the left, then to the right.
  • Goose. Pull your neck forward and backward, when you reach the limit, turn your head to the shoulder. Repeat the exercise several times, turning your head to the sides.

We remove the widow's hump

A fat pillow on the neck can form due to an inactive lifestyle, obesity. It interferes with the normal movement of blood along the vascular bed, restricts muscle movement, which leads to impaired communication between muscle tissue and the central nervous system.

Starting positionExecution Rules
Fasten the weight from 20 kg, on the rope through the ring (you can fix the expander, elastic tape). Stand on all fours sideways to the load at a distance of about two meters.Grasp the free end of the rope with your arm extended to the side.· Lean your shoulder to the floor as low as possible without releasing the load.

· Repeat with the other hand.

Fasten the expander (elastic band) over you. Sit with your back to him, focusing on the fitball.Grab the ends of the expander in your hands and alternately do the swings with your hands up and down, stretching the rubber.

There is no need to rush - do it gradually, breathe evenly.

The starting position is the same.Do swings up and down with both hands at the same time for 3-4 minutes.

Exercising according to Dr. Bubnovsky for the neck will help remove the widow's hump.

Key tips

Before considering the basic exercises, we learn what advice Sergey Bubnovsky himself gives regarding his methodology:

  • The effectiveness of treatment depends on whether you adhere to the intended treatment plan or not. If you do not forget to perform the exercises, then the disease will recede, but if you do not adhere to the plan, then the effectiveness of treatment will be quite low.
  • The first 14 days of exercise should be done every day. No passes are allowed.
  • Then the treatment plan can be adjusted. When drawing up a subsequent treatment plan, the individual characteristics of the body, as well as the effect of the first 14 days of treatment, are taken into account.
  • If the first 14 days of therapy were successful and the symptoms of osteochondrosis eased, then the frequency of exercise can be reduced, if the symptoms of osteochondrosis have not eased, then another course of daily gymnastics should be taken for 14 days. In most cases, the symptoms of osteochondrosis are weakened, and the doctor reduces the frequency of exercise to 8 pieces per month.
  • During exercise, keep your back straight. If the posture is not controlled, then the effect of the treatment will be low.
  • The total duration of the course is determined individually, but most often the course lasts 3-4 months.

Recommendations of S.M. Bubnovsky

To obtain the effect of performing gymnastics for the neck, it is necessary to follow the rules developed by S. Bubnovsky:

  • Perform the complex only on an empty stomach.
  • One complex should last at least 20 minutes for the result to be.
  • You can perform gymnastics regardless of the time of day.
  • The load should be such that at the end of the complex a person sweats.
  • Strengthening do exhale with the sound "HA".
  • Be sure to take a warm shower after exercise.

Over time, such a person develops osteochondrosis, arthrosis and diseases of the cardiovascular system. According to Dr. Bubnovsky, nutrition should be rational:

  • Eat foods that have not been processed. Vegetables and fruits contain vitamins, fiber, which, when exposed to heat, lose their beneficial properties.
  • Refusal of canned products.
  • When cooking, use no more than 3 ingredients.
  • Replace salt with lemon juice, soy sauce, seasonings. Sugar - for honey, fruits, chocolate.
  • Do not drink alcohol or coffee.
  • Be sure to drink enough clean water (at least 3 liters per day). Water should not be boiled, but spring.

According to Dr. Bubnovsky, it’s dangerous for modern doctors to come because they “will either heal with pills or cut something off.” He puts on the feet of patients without the use of chemistry, but due to correctly calculated load and movements.

and prevention of diseases of the musculoskeletal system and vascular system from S. Bubnovsky:

  • It is necessary to walk 10 thousand steps daily, which is approximately 2 hours of a quiet walk. But at the current pace of life, only pensioners and the unemployed can afford this. Therefore, for very busy people, the advice will be different: 20 minutes of intensive walking with a pulse of 140-145 beats per minute.
  • Be sure to organize small physical minutes at work, doing exercises for the cervical spine.Such measures will prevent hypertension, migraines, the development of osteochondrosis and salt deposits in the neck.
  • Perform three basic exercises daily:
    • Squats ten to ten, that is, 10 times a day for 10 squats. It is imperative to observe the rule: to lower on inhalation, to rise on exhale.
    • Doing a press lying on the bed and raising straight legs up. It is better if you manage to throw them behind your head. A day you need to do 20-50 times. Exercise trains the abdominal wall, stretches the spinal column, makes the internal organs work.
    • Push ups. If there is no preparation, then you can start from a table or wall. You need to perform 5-10 times a day for 10 push-ups.
  1. An individual selection of a set of exercises, given loads based on a preliminary diagnosis, allows you to identify pathologies and hidden capabilities of the body.
  2. The study of deep muscles that are not involved in exercise therapy.
  3. The complex contains: breathing exercises, physical education, massage, cryotherapy.

Food on Bubnovsky

Also, the methodology of Dr. Bubnovsky implies that you will noticeably adjust your diet and lifestyle.

The doctor recommends the following:

  • Eat only natural foods.
  • Refuse canned foods.
  • Reduce your intake of sugar and salt.
  • Do not drink or smoke.
  • Stop drinking coffee.
  • Drink natural compotes and fresh water without gas.
  • Cook simple food with a minimum of seasonings, refuse to fry, prefer cooked dishes, as well as steamed dishes.


The technique of Dr. Bubnovsky is not just physiotherapy exercises. It is based on kinesitherapy, which is able to use the hidden reserves of the body due to specially designed movements.

The complex program, acting on the spine and blood vessels, is selected, taking into account the characteristics of each patient. This is done on the basis of myofascial diagnosis. Its essence lies in the visual-manual assessment of the state of the muscular and ligamentous apparatus, in determining the level of its functionality, the degree of joint mobility.

When contacting the Bubnovsky center, the patient undergoes a diagnosis and, on its basis, a specialist develops exercises. The first lessons are under control, then the patient can do the complex developed for him at home independently.

The principle of gymnastics, benefits, results

Causes of cervical osteochondrosis: a sedentary lifestyle, poor posture, malnutrition, neck injuries, chronic infections.

The Bubnovsky course consists of several exercises. After training, wrinkles in the collar area go away, vision improves and headache disappears. To achieve the result, you need to gradually increase the load, exercise regularly, take a cold shower after charging.

Gymnastics is useful not only for osteochondrosis, but also for osteomyelitis, osteoarthrosis, intervertebral hernias, ankylosing spondylitis, spinal stenosis and spondylolisthesis.

If you constantly experience acute pain, it is contraindicated to be treated at home. How to do exercises? Consult a doctor first. Then do exercises every day for 2-3 weeks. Gradually increase the load. Keep your back straight.

To save the result you need to constantly do exercises. Further details about each of the exercises.

The main meaning of the Bubnovsky method

The main characteristic of his treatment is the complete exclusion of medication and the absence of surgical intervention. The course consists of several exercises designed individually for each. In their preparation, age, diagnosis, and pathology are taken into account.

During charging, the patient does not overexert, feels comfortable. Such physical education helps to restore pressure and a person becomes more cheerful.

Some types of exercises are adapted for home use.The course of therapy lasts approximately three months. Classes are aimed at curing the ligamentous system of the neck and spine.

As a result of training:

  • wrinkles and folds in the collar area disappear,
  • headache disappears
  • vision improves.

To achieve a high result, it is recommended to observe the following rules:

  • the load must be increased gradually,
  • classes should be held regularly
  • combine gymnastics with physiotherapy,
  • After charging, you should take a cold shower.

General characteristics

Bubnovsky’s technique is a set of trainings that are based on kinesitherapy (a separate area of ​​LF (physiotherapy exercises), based on basic medical disciplines and aimed at the patient’s psychophysical well-being). Kinesitherapy literally means “motion treatment”.

The complex is individual. Individuality depends on a special myofascial examination (manual and visual assessment of ligaments, joints and muscles). When evaluating, attention is drawn to the range of motion of individual joints and to the state of the muscles.

Some deep muscles (for example, the cervical spine), rarely involved in the exercises of the classical LF programs (physiotherapy exercises) and in everyday life, are developed by this technique thoroughly and purposefully.

Strengthens the muscular skeleton. In addition, the physical activity of this course is accompanied by breathing exercises, cryotherapy, massage.

Thanks to the exercises of Dr. Bubnovsky, you can strengthen the muscular frame of the neck

Dr. Bubnovsky created a special simulator to quickly relieve pain and restore mobility. The simulator is applicable on an outpatient basis and is safe.

It is a simple design, equipped with movable blocks, arches and weighting (provide decompression and anti-gravity functions) that relieve stress on the spine. At the same time, muscles are actively working.

Dr. Bubnovsky’s centers are located throughout the country. They teach techniques and procedures for performing individually selected exercises. After training, the patient performs everything at home, which is another advantage of this technique.

Training can be carried out in several modes. A sparing regimen is used for exacerbation of inflammatory processes and severe pain. The recovery regimen is suitable for rehabilitation purposes, and the training regimen is suitable as additional therapeutic measures.


Hello. With the problem of cervical osteochondrosis suffered for more than one year. Doctors healed on the board (Effect zero. Stumbled upon the methodology of Dr. Bubnovsky ... At first I was alert, read a lot of negative reviews, but considering that they are all written like a carbon copy. ... In general, I decided to try. I felt pain retreat just a few days later).

Natalya Alexandrovna, Yekaterinburg

Thanks to the doctor - man! I have been practicing his methods for many years and I do not regret for a minute the time spent, I forgot about problems with my neck for a long time! Thanks!


In the modern world, people are rapidly shifting to physical inactivity. This leads to stagnant processes in the circulatory and lymphatic systems, so problems with the spine are a rather urgent problem. There is another extreme - professional sport, which requires thorough rehabilitation measures.

The Bubnovsky method can be applicable both for pathologies covering the skeleton and muscles, and for diseases of internal organs. This set of procedures and exercises is aimed at normalizing not only organ disorders, but also the psychological state of the patient. Exercises can be applied under the following conditions.

  1. Osteochondrosis.
  2. Headaches and neck pains (associated with compression of the vertebral vessels).
  3. Sleep disorders (for example, insomnia associated with pain due to dystrophic processes in the musculoskeletal system).
  4. High blood pressure.
  5. Vegetovascular syndrome, vegetovascular dystonia - a disorder of the ANS (autonomic nervous system) on the background of somatic or mental disorders with organic damage to the central nervous system or hormonal changes. There may be general complaints, such as tremors, sweating, redness.
  6. Decreased attention and memory impairment in conditions of constant physical inactivity. This is due to stagnant processes and an increase in the load on the cervical spine.

Despite the diversity of the course, this article focuses mainly on the use of kinesitherapy and its effect in osteochondrosis of the cervical region. Cramped neck muscles add a static load to the spinal cartilage. Elasticity and other cushioning properties of cartilage discs are reduced. The vessels and nerve endings passing in this area are injured, therefore, manifestations can correlate with disorders of internal organs, for example, the vestibular apparatus. There are prerequisites for ischemic and radicular symptoms. In advanced cases, due to compression of the vertebral arteries, the following symptoms may appear:

  • headache,
  • flickering dots in front of the eyes,
  • dizziness,
  • impaired attention, memory,
  • loss of consciousness,
  • impaired coordination.

The earlier the diagnosis of osteochondrosis is made, the more effective the treatment and the shorter the rehabilitation period. Timely use of kinesitherapeutic exercises reduces the risk of complications mentioned above. The load on the axial skeleton during these trainings does not increase, while muscles are actively strengthened. This is the main difference from everyday physical activity. Kinesitherapy is very effective for the prevention of dystrophic processes in this fragile department.

Bubnovsky gymnastics for the cervical spine: performance features

Exercise helps to get rid of unpleasant symptoms, in particular pain, to restore lost mobility to the neck, and also to improve the psychological mood. Pre-required consider the following recommendations:

  • First you need a doctor’s consultation,
  • In the first 2-3 weeks it is recommended to do daily, then it will be enough to do it every other day,
  • Movements must be neat and smooth, strong jerking and sudden movements are not allowed,
  • The number of repetitions must begin with five and gradually increase.
  • In the process of doing exercises, try to keep your back straight - this will help improve the results of the exercises.

As already mentioned, for each patient, the complex should be selected individually. However, there are several exercises that are included in almost all complexes prescribed for the treatment of diseases of the cervical spine and are suitable for almost everyone. They can be performed at home, in a sitting position on a chair. They are simple and affordable, and you can perform them even at work, at lunch time.

The exercises themselves are as follows:

  • Exercise "metronome". Sitting on a chair, straighten your back, tilt your head to one side and stay in this position for 30 seconds, then do the same to the other side. Repeat five times.
  • Spring exercise. First, tilt your head as low as possible, then gently pull your neck forward and up. Perform this movement five times.
  • Bend your head slightly, and in this position, gently twist it to the right and left. Move five times for each side.
  • Exercise "frame". Put your left hand on your right shoulder, turn your head to the left, linger in this position for half a minute, then do the same for the other side, repeat 5 times. This exercise works well for osteochondrosis of the cervical and thoracic spine.
  • Exercise Fakir. Raise your arms above your head and hook them, gently turn your head five times left and right, in each position, locking for a few seconds.
  • Exercise "heron". Straighten your back as much as possible, place your hands on your knees, then wrap them behind your back and at the same time raise your chin up. In this case, the thoracic and cervical spine will be involved.
  • Final exercise done in a standing position, with arms down and a straight back. Turn your head to the side, trying to touch your chin with your shoulder. Repeat five times.

These simple exercises can be mastered at any age. You can add them to morning exercises or combine them with jogging.

Other sets of exercises for the neck

Bubnovsky also offers a number of other exercises for the neck. The next complex is aimed at relieving pain. For it, you will need a fitball and an expander (you can replace it with a rubber band).

The exercises themselves are as follows:

  • Secure the expander over you. Sit on the floor with its hanging ends facing you so that you can tackle them. Shoulder and back rest on fitball. Take the expander in your hands and alternately pull its ends toward you so that your arms bend at your elbows and then straighten forward.
  • Sit in such a way that the expander is behind and on top of us. Fitball should be placed under the back again. Take the expander by the ends, stretch your arms up. Now you need to lower your hands down to the sides, bending them at the elbows and raising them again. Tighten the projectile, thus training the muscles of the neck and shoulders.
  • The starting position is similar. But now you need to raise and lower the straight arms in front of you.
  • Push ups from the wall. You need to stand facing the wall at a distance of about 50 cm. With your hands you need to rest against the wall at shoulder level and bend them at your elbows so that your legs do not come off the floor. Now it’s as if push the wall away from you, but not through the palms, but by straightening the arms through the effort of the shoulders. This movement is performed on the exhale.

Also exists complex for getting rid of the withers on the neck. Due to lack of physical activity or excess weight, a withers is formed on the neck - a fat pad. It interferes with normal blood circulation, contributes to an even greater restriction of muscle movements, and this disrupts the nervous connections of joints and muscles with the central nervous system.

Bubnovsky gymnastics includes exercises aimed at eliminating this problem:

  • Fasten the load to the rope through the ring. Stand on all fours to him sideways at a distance of about two meters. It is necessary to take up the free end of the rope so that the hand extends to the side. Lean your shoulder to the floor as low as possible while not letting go of the load. Repeat the same for the other hand.
  • Fix the expander above yourself. Sit with your back to him, leaning on the fitball. Take the ends of the expander in your hands, alternately perform their swings with their hands up and down, stretching the rubber. It is important not to rush. Do the exercise gradually, breathe smoothly and measuredly.
  • The starting position is similar. Perform swings down and up with both hands at the same time. Repeat the exercise for 3-4 minutes.

Regularly and correctly performed exercises by Bubnovsky will help eliminate unpleasant sensations in the neck and prevent a number of negative consequences. Also, the author of the methodology advises revising your lifestyle, bringing it as close as possible to a healthy and healthy one. A good way to improve the spine and joints is the isometric gymnastics of Dr. Borschenko, about which there is already a review article on our website.

We offer to watch a video with Bubnovsky exercises for the neck.

Key recommendations and exercises

To obtain the desired effect, you must strictly follow the rules and regulations. Any patient should follow the following universal guidelines.

  1. Perform exercises every day without long breaks.
  2. Follow the execution technique exactly.
  3. Start with light workouts and gradually complicate.
  4. With exacerbation of pain, reduce the amplitude and intensity of movements, or stop exercising.
  5. In case of any complication, consult a specialist.
  6. Do not prescribe a gymnastic course on your own.

In addition to exercises as a prevention of relapse and exacerbations, it is necessary to adapt the workplace. The back of the chair, on which the office worker spends his whole day, is recommended to choose moderate stiffness. Throughout the day, you must monitor your posture and not spend more than one academic hour (40-45 minutes) in a stationary position. Based on this recommendation, a series of exercises based on the technique that can be performed unnoticed by others are based. To improve hemodynamics in the pelvis, 15 contractions of the gluteal muscles in one approach are recommended. To relieve tension in the body, you can lean back and hang your arms, and then make a slight deflection in the chest region of the spine. Movements should be smooth, slow and not causing discomfort. Exercise is performed as you exhale. Another exercise involves bending the body in half, touching the head of the knees. This movement can simulate the raising of an object that has fallen to the floor.

You can grab the back of your hands and smoothly rotate the body in different directions.

It is important to keep your elbows on the surface of the table. They should not hang.

It is not recommended to wear uncomfortable shoes for a long time, especially with high heels.

You can not make sharp head turns. All movements should be smooth. Sudden movements lead to spasm. If dizziness occurs, exercises are performed while sitting. The back is always in a straight position.

Gymnastics according to Bubnovsky can be performed anywhere, because it is simple in execution and does not require special devices (you can visit the center to work with the simulator).

The following are some examples of exercises that are effective for cervical osteochondrosis.

Table. Exercises Dr. Bubnovsky for the treatment of osteochondrosis of the neck.

IP: omitted upper limbs, vertical position. The patient turns his neck sequentially in both directions and holds for a few seconds in the turned state. It should be repeated three times on one side per approach.
Sophisticated Review
IP: the patient is sitting. The head should be turned to the right (left) side, the left (right) palm is placed on the right (left) shoulder, while the elbow is parallel to the floor. The right palm remains on the knee in the same position as in the PI. Then the patient returns to the PI and repeats the other way. With advanced dystrophic disturbances, a characteristic sound in the form of a crunch is possible. Repeat 5-6 times.
IP: the patient is sitting. Hands rise above the head, slightly bending. The head turns and lingers. Similarly the other way.
IP: hands are down, the patient is standing. The cheek approaches the shoulder and lingers for half a minute. The same movements in the opposite direction are repeated. In each direction is done six times.
IP: the patient is sitting on a chair. Hands are on your knees. The patient straightens and averts his arms, while leaning his head back, then returns to the PI. In acute pain symptoms, the algorithm runs slowly. Repeat 5-6 times.
IP: vertical position. Hands are located on the belt, the chin is held parallel to the floor. The patient pulls his chin forward and lays on his shoulder, slightly turning the torso. The body remains in this position for up to a minute. In one approach, six identical movements are performed. Similarly repeated the other way.
Starting position (PI): the upper limbs are lowered down, the patient is in an upright position. You should slowly bend your neck ventrally (tilt your head forward), and then hold it in this position for a couple of seconds. Then take the IP. Repeat 5-6 times.

When performing, you must follow the rules. Before exercise, it is necessary to stretch the muscles of the neck.Self-massage and head turns are effective for this. For similar purposes, an additional contrast shower is used. The first few weeks before the clinical picture weakens, the exercises are performed every day. After - every other day. When performing exercises, the patient is better to look at himself in the mirror for self-control. All movements should be slow and smooth, especially with moderate pain.

As mentioned earlier, Dr. Bubnovsky developed a special simulator. We will talk about it below.

Self-massage and meals

To improve the effect of exercises, the author of the technique recommends self-massage as a way to warm the muscles. Massage is performed independently in the following order.

  1. Stroking the nape with a gradual increase in speed and pressure.
  2. Massaging the vertebrae with the pillows of the fingers.
  3. Girth of the back of the neck, massage from the bottom up.
  4. Repeat similar movements for the front side.

The self-massage algorithm consists of the simplest movements, does not require a lot of time, simulators, a gym and the services of a professional masseur.

In addition to the main course of exercises, in addition to self-massage, a correction of the diet is required. It is necessary to abandon fried, smoked and sugary foods, sweet carbonated drinks. Particularly recommended complete cessation of smoking and alcohol. You can eat low-fat meats, fruits, vegetables, greens (dill, parsley), dairy products (cheese, cottage cheese) and sea fish. Salt should not be excluded from the diet, but it should be added to food moderately - excessive consumption not only leads to metabolic problems affecting bone tissue, but also to a deterioration of the cardiovascular system. Alcohol and smoking are particularly conducive to degenerative processes.

General information and result

Osteochondrosis of the neck causes circulatory disorders with various symptoms. So, patients may complain of dizziness, frequent headaches, tinnitus, fainting. Pain can also be localized in the shoulder girdle and throughout the upper limb. There may be a decrease in vision and hearing, discomfort in the heart.

Bubnovsky exercises for the neck are based on the relaxation of muscle fibers after a state of maximum stretching. In this case, the neck muscles are strengthened, and the ligaments are restored elastic.

Gymnastics according to Bubnovsky to restore neck health with regular performance in a short time leads to such changes in the body:

  • the neck muscles are relaxed, while the blood supply to the brain and other organs of the head and neck is normalized,
  • the compression effect on the spine is reduced,
  • metabolism in the tissues of the collar zone of the musculoskeletal system increases, which leads to a decrease in inflammatory phenomena and stabilization of destructive degenerative processes in the cervical spine.

Such a complex effect of Bubnovsky gymnastics reduces the proportion and discomfort in the cervicothoracic transition, eliminates headaches, tinnitus, numbness of the upper extremities and other manifestations of osteochondrosis.

The duration of the intensive gymnastics complex is selected by the vertebrologist personally, depending on the duration of the disease, the severity of the pathology and the individual characteristics of the patient's body. After the main course, continuous supportive exercises are required.

General recommendations

In order for Bubnovsky’s neck gymnastics to be as effective as possible, a small preliminary preparation of the body must be done before starting classes. You should also pay attention to the period after gymnastics. A warm shower will help soften and relax the muscles before starting exercise. The impact of warm water on the collar zone will improve blood circulation, which will accelerate regenerative processes.To enhance the therapeutic effect and consolidate the result you need:

  • before performing a set of exercises to warm up the muscles of the neck and shoulder girdle. For this purpose, it is recommended to grind and stretch the muscle group of the cervicothoracic transition and shoulder girdle. After that, you can perform smooth unhurried head tilts in different directions,
  • at the end of each movement, the head is fixed for a few seconds. Gradually during the training, the fixation time increases to half a minute,
  • each exercise is performed 5 times,
  • muscle load in the process of training should increase gradually,
  • the first three weeks of training should be carried out daily. In the future, the complex can be done 2-3 times a week,
  • during exercise, you need to constantly monitor your posture,
  • all movements should be slow and smooth,
  • after the main complex, it is recommended to stretch the cervical muscles to eliminate the residual sensations of "tightness".

It will be useful to strengthen Bubnovsky’s cervical gymnastics with various physiotherapeutic procedures. This can be phonophoresis, magnetotherapy, vibration equipment. Alternating exposure to heat and cold also provides high performance.

Significantly enhance the therapeutic effect and accelerate recovery if the Bubnovsky gymnastics for the neck is supplemented with a regular visit to the pool.

Useful video about Bubnovsky's gymnastics for the neck

List of sources:

  1. Bubnovsky S.M. Home health lessons. Gymnastics without exercise equipment. 60 exercises. - M .: Eksmo, 2016.
  2. Bubnovsky S.M. ABC of health. Everything about the spine and joints from A to Z. - M .: Eksmo, 2017.
  3. Bubnovsky S.M. Osteochondrosis - not a sentence! Spinal hernia is not a sentence! (collection). - M .: Eksmo, 2015.

Types of exercises

Any types of exercises according to Bubnovsky are performed in the following strict sequence. First you need to train the body by warming up the muscles. This can be achieved by push-ups. Women should perform this warm-up from their knees.

Then you need to bend your hands on inhalation and straighten them on the exhale. In this case, the body should be even and straight, with no back deflection, try to focus your eyes at one point in front of you. When warming up, the head should not be tilted forward. For the neck, exercises are performed that are selected individually for the patient by an experienced specialist.

The types of exercises depend on the severity of the disease and the type of disease:

  • exercises at different stages of cervical osteochondrosis,
  • exercises after therapeutic treatment of the disease,
  • preventive classes.

In addition, gymnastics according to Bubnovsky is selected for frequent headaches of the patient, for insomnia at night and drowsiness during active working hours. Useful exercises and with vegetovascular dystonia, with insomnia.

Causes of cervical osteochondrosis

We ourselves provoke the appearance of an ailment when we break the rules of a healthy life.

  1. We sit a lot at work and at home, our best friend is a computer or TV. Due to the low physical activity, the back muscles weaken. The intervertebral discs are compressed, deformed, and their functions are impaired.
  2. We forget about posture, we are lazy to keep your back. A hunched state is inconvenient for the spine, especially for a long time, a curvature is obtained. Then there are problems.
  3. Eating incorrectly. Metabolism is impaired if the body lacks potassium, phosphorus, magnesium, manganese, vitamin D. The spine suffers without the necessary elements.
  4. We injure the neck, jerking lifting weights. Other injuries include bumps and excessive physical activity.
  5. Chronic infections For example, tuberculosis or complications after the flu.

They talk about disease prevention in kindergarten. But there is no desire to do even minimal gymnastics, we explain everything by the lack of time. In the case of the cervical region, arms and shoulders weaken. First, muscle nutrition is disrupted, intervertebral discs are destroyed.

Then comes the turn of the brain. WHO fixes: in the list of osteochondrosis, the cervical one takes a sad second place after the lumbar.

Background and symptoms of the onset of the disease

The workplace very often involves a long sitting position, as a result of which the muscles do not move, and stagnation of lymph and blood circulation occurs. Frequent cramps of the cervical spine increase the load on the intervertebral discs, violating their integrity and elasticity.

Provoke the appearance of cervical osteochondrosis can also:

  • hormonal disorders
  • rheumatism,
  • hypothermia
  • spinal injury.

As a result of changes in the condition of the spine, pinching of nerves and blood vessels in the cervical spine occurs. In advanced stages, when timely treatment of cervical osteochondrosis has not been carried out, persistent vasospasm can lead to brain damage.

Given all these factors, Dr. Bubnovsky developed effective exercises for the neck. Such a charge with a systematic approach relieves spasm and makes the vertebrae mobile.

But for the treatment of osteochondrosis according to Bubnovsky, it is necessary to correctly identify the problem area and make the correct diagnosis. Only a specialist can do this, and patients should know what symptoms may be the reason to consult a doctor.

With osteochondrosis of the cervical spine, the main signs are:

  • migraines and headaches
  • tingling in arms and legs,
  • numbness of the limbs
  • frequent dizziness
  • pinching or exit of the vertebrae,
  • restriction of physical activity.

But the main symptoms for cervical osteochondrosis are pain in the neck, back of the head, which can be given to the arm or shoulder, and intensify even with a slight load.

If the patient experiences acute pain, then treatment at home is contraindicated. It is better to consult with a specialist again and refuse to perform any exercises.

In this case, the patient must first be treated with medications, and the Bubnovsky technique will help in the stage of remission. Exercise for breast osteochondrosis is also effective.

The benefits of exercise

The use of exercises according to the method of Dr. Bubnovsky is the effect of kinesitherapy and therapy with the help of movements. Classes contribute to the activation of the holistic system of the body and allow you to get rid of inflammation in the vertebrae.

Treatment according to the Bubnovsky technique is the opportunity to draw up an individual lesson plan for patients with cervical osteochondrosis. The plan depends on the severity of the disease, the symptomatic forms of its manifestation and the degree of effectiveness of the preliminary treatment.

The technique of Dr. Bubnovsky is suitable for the treatment of cervical osteochondrosis, as well as thoracic and cervicothoracic. Many note the indispensable help of exercises against pinching in the lumbar.

The benefits of exercise are indispensable for such symptoms:

  • vertebral pinches,
  • early signs of cervicothoracic osteochondrosis,
  • at the exit of the vertebrae,
  • inflammatory processes
  • heaviness in the back
  • with insufficient physical activity and with obesity,
  • with severe headaches, migraines and dizziness,
  • uncomfortable sensations in the cervical-collar zone of the back,
  • numbness of fingers and hands.

Exercises are universal, as they are carried out for prevention and after surgery. At the first stage of the disease, they help get rid of pain syndromes without drug therapy. The effect of classes lasts a very long time and prevents relapses.


In case of problems with the spine, it is better to consult your doctor or exercise therapy doctor, although it will not hurt to do this if there are no such problems. Exercises should be performed slowly and accurately, eliminating the possibility of pain. Otherwise, the body may be harmed instead of good.

Preparation for medical training

Special training for therapeutic exercises according to this technique is not required. However, the doctor gives some tips to increase the effectiveness of the training:

  1. First you need to stretch your neck muscles and joints with your hands or make smooth head tilts up and down, left and right.
  2. Before charging, it is not superfluous to take a warm relaxing shower to increase blood flow in the tissues of the neck.
  3. After charging is complete, a light stretch is recommended to reduce pain the next morning.
  4. Enhances the efficiency and approximation of the result of swimming after the end of the complex of exercises.
  5. Morning walks in the fresh air enrich oxygenated neck muscles, enhancing their regeneration.

Treatment according to the Bubnovsky technique is prescribed by the doctor after examining the patient. The recommendations of a specialist should be strictly observed, since the cervical spine is the weakest point in the spinal column.

After the examination, the therapist will diagnose, identify the focus of inflammation and determine the number of exercises, as well as the duration of treatment. Sometimes, an integrated approach with medications may be required.

How to do exercises

The bulk of patients are people after 40 years old who work in sedentary work, often with a forced position of the cervicothoracic spine, do not move much, eat irregularly and improperly.

The result is cervicothoracic osteochondrosis, which disturbs the difficulty of movement in the neck, often with a crunch or clicks, pain with radiation to the head or upper limbs, the appearance of numbness or paresthesia in the cervical-collar zone.

Bubnovsky’s gymnastics will help to cure the “widow's hump”

In addition, in female patients, in many cases, there is the so-called “widow's hump,” or withers, which inflicts significant cosmetic damage on the woman. This pathology may be associated with defects in the last cervical or first thoracic vertebrae, with muscle spasm, insufficient blood circulation and lymph drainage.

Exercises for cervical osteochondrosis according to Bubnovsky, performed under the supervision of a specialist, regularly and systematically, are able to relieve patients from all unpleasant symptoms, heal from pain, restore neck mobility, restore psychological mood, and increase self-esteem.

It is important to adhere to the following requirements:

  • mandatory initial consultation with a doctor,
  • the first 2-3 weeks of classes should be daily, then - every other day,
  • movements should be smooth, without excessive effort and jerking,
  • the number of repetitions, starting with 5 times, is gradually increasing,
  • try to keep your back straight, which will provide maximum effect.

Before classes, you need to consult a doctor

As already mentioned, each patient needs an individual set of exercises that corresponds to his level of health and the stage of cervical osteochondrosis. Among the variety, several exercises can be distinguished that are included in most complexes prescribed for the treatment of diseases of the cervical spine.

They are performed in a sitting position on a chair and are intended not only for a special LFK hall, but also for home conditions, and can also be carried out during a working break:

  • “metronome” exercise: straighten your back, tilt your head in one direction and hold it for 30 seconds, then in the other direction, repeat 5 times,
  • spring exercise: first tilt your head as low as possible, then smoothly extend your neck forward and up, repeat 5 times,
  • bend your head back a little and in this position gently twist it to the right and left, 5 times in each direction,
  • “frame” exercise: put your left hand on your right shoulder, and turn your head to the left, sit in this position for 30 seconds, then do it the other way, just 5 times. Such an exercise helps with osteochondrosis of the cervical and thoracic spine,
  • exercise "fakir": raise your arms above your head and clutch, smoothly turn your head right and left 5 times, lingering in each position for several seconds,
  • heron exercise: straighten your back as much as possible, put your hands on your knees, then move them behind your back and at the same time raise your chin up, while the cervical and chest parts of the spine are worked out,
  • the final exercise is performed standing, with a straight back and arms down: turn your head to the sides, trying to touch your shoulder with your chin, 5 times.

These simple exercises can be fully mastered after 1-2 lessons at any age, they can be included in the daily morning exercise complex or combined with a jog, because special centers with exercise machines are not available for all patients.

In addition to them, there are other exercises performed in various positions, from which individual complexes are formed.

It is necessary to do light warm-up exercises or a warming neck massage (you can do it yourself) before starting classes. This will help to effectively stop muscle spasm and pain, accelerate blood circulation and lymph outflow. We must not forget about the control over their health.

If dizziness appears in the standing position, then exercises should be performed while sitting, if pain or discomfort intensifies, then the session should be stopped and the instructor should be consulted. The respiratory rhythm is also important: the exercise is performed on inhalation, and returning to the starting position is performed on exhalation.

According to Dr. Bubnovsky, getting rid of the manifestations of cervical chondrosis and symptoms of other diseases of the spine and joints can be done quite quickly, but subject to regular exercise complexes. In addition, one should not forget about proper nutrition and rejection of bad habits.

7 core exercises

Bubnovsky gymnastics is a unique therapy based on the concepts of dynamic movement and kinesitherapy (active therapy). This gymnastics activates all systems of the human body to fight the disease.

For effective treatment of cervical osteochondrosis and restoration of the natural state, in order to strengthen the spine, it is important to practice seven simple exercises daily:

  1. Nodding your head and neck in different directions (20-30 reps),
  2. Accurate head tilts left and right to the onset of pain (up to 30 repetitions),
  3. Circular rotational movements of the head (up to 20 repetitions),
  4. Lowering the head with touching the chin to the throat (20-30 reps),
  5. Vigorous shoulder lifts (20-30 reps),
  6. "Retraction" of the head into the shoulders (20-30 reps),
  7. Lowering and raising the head with the final touch of the knees with the chin (maintain position for 30 seconds or more). Exercise is carried out while sitting with legs bent at the knees.

At the end of each stage, it is important to maintain a 30-second pause for rest. Next, we will analyze each of the stages in more detail.

With the attenuation of pathological symptoms (remission), systemic gymnastics is indicated, the place of occurrence of which is considered to be the school of Bybnovsky:

  • "Spring" - produced while standing, hands are located at the seams along the body. The head slowly leans forward and is held for such a short time. Then he slowly leans back and holds them again. In the finale, you need to align and take a starting position.
  • "Glance" - the position of the body, similar to the above. The head is turned to the right and briefly held in this position, then to the left and again fixedly fixed. Perform three approaches with short pauses.
  • “Pendulum” - the body is in a position similar to the previous one. The head is bowed to the right shoulder and held for about half a minute (even when there is severe pain, when it is impossible to endure pain, the duration and intensity of the gymnastics in the first few days of the course must be reduced).Upon completion, the head is returned to the starting position, then repeated with an inclination to the left. Five to six inclines are made in each direction.
  • “Goose” - a position in which hands lie on a belt. The chin is aligned on one axis, parallel to the floor and slightly protruded forward. The head is dynamically diverted to the side and placed with the chin on the shoulder, the body is also rotated. Sometimes back pain begins. Turning, in the "goose" freeze for the next half minute. Turns are performed up to six times on each side.
  • "Heron" - the stage is performed in a sitting position. Keep your head straight, palm on your lap. Next, the arms are straightened and turned back (by analogy with a fishing gesture, about the caught prey), simultaneously throwing his head back. After a few seconds, the head and arms are returned to their original position. The exercise is repeated slowly with several approaches. With a running vertebral hernia, a mild pain syndrome is observed.
  • “Difficult look” is the initial position, similar to the previous one. The head is pulled to the right, while the left palm is placed on the right shoulder, and the elbow is placed in line with the floor. The free hand remains motionless. The body is given the initial position, then the “difficult look” technique is performed in the opposite direction. In complicated osteochondrosis, bone crepitus (specific crunching) is often observed.
  • “Fakir” - the patient occupies a sitting position, limbs raised above the body and slightly bent. The head is turned fully to the side and held, then it is rotated in the opposite direction and the head is again fixedly fixed for several (up to 20) seconds. With a running cervical hernia, painful sensations often arise.

You can get acquainted with the described healing practice in the training video “Bubnovsky - exercises for the neck”.

The simplest exercises of gymnastics for the Bubnovsky neck

The complex of exercises №1

Exercises of this complex are not suitable for everyone. Despite the fact that they belong to the “sparing” category, it is not recommended to perform these exercises during an exacerbation of spinal diseases. However, there is no talk of an absolute prohibition; it is recommended to consult a doctor.

1) Sit in a high chair. Alternatively, standing is acceptable. Relax completely, the head due to relaxation should hang slightly on the chest. Start making light oscillatory movements of the head (nodding). Nods should be weak and barely noticeable.

2) Sit upright. Relax as much as possible. Relaxation extends, including to the shoulders and the entire collar region as a whole. Put one palm on the forehead, slightly press on the head.

The neck in this exercise serves as a "counterweight". The head should make a movement, as if wishing to push the hand away. Such resistance has a good effect on the muscles, toning them and setting them in motion.

3) Take a position identical to that practiced in exercise "1". Make light head sway from side to side. The strength of the movements should be at a minimum, otherwise the risk of injuries or pinching of the nerve roots is high. Perform for two minutes.

4) Perform exercise "2", moving his hand from his forehead to the temporal region. Now it is necessary to make head movements in the direction of the hand, as if wishing to “move” the limb. Perform 7-12 times. Each such “time” of duration should not exceed 2-3 seconds. An increase in time will not affect efficiency in any way.

5) Take a vertical 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 of the hands clockwise and 10-12 movements counterclockwise.

Important! The movement comes from the shoulder, elbows and hands remain motionless.

6) Take a sitting pose. With a sharp movement, raise your shoulders, trying to reach your ears.Keep position for a couple of seconds. Also sharply lower your shoulders. The neck should remain motionless all this time.

7) Massage the neck. A light massage should last at least 1-3 minutes. Movements are circular.

8) Sit upright. 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.

The complex of exercises №2

This complex is suitable for all patients.

1) Take a vertical position. Relax your whole body. Slowly lower the chin to the chest. It is not necessary to press it.

Then sharply raise your head and return to the original position.

Exercise allows you to alternate tension and muscle relaxation, due to which there is a normalization of their tone.

2) Get up. Relax all your muscles. According to the “one” account, turn your head to the right as much as possible. Without haste, return to the starting position. Then also turn left. Haste in this exercise is dangerous, all turns should be smooth and natural.

3) Stand up exactly as in the previous exercises. Tilt your head back slowly, stay in that position for a few seconds.

Watch the video: Stretch and Strengthen Your Neck - Neck Rehab (February 2020).