УПРАЖНЕНИЯ БЕЗ ТРЕНАЖЕРОВ
Когда при болях в спине врач выписывает пациенту рецепт на лекарство, тем самым он признается, что сдался, не знает, что делать, считает известный кинезитерапевт Сергей Бубновский.
![b3fec128287e1c161dde81bc6bc86606](https://pharmedu.ru/wp-content/uploads/2015/03/b3fec128287e1c161dde81bc6bc86606-150x150.jpg)
Мы предлагаем читателям простые упражнения, которые помогут при остеохондрозе поясничного отдела позвоночника, из новой книги, выпущенной издательством «Эксмо», «Большая энциклопедия здоровья. Лечение позвоночника и суставов «без лекарств» доктора медицинских наук, профессора Сергея Бубновского.
ДЛЯ выполнения таких упражнений можно использовать все, что есть под рукой: столы, стулья, кровати, мячи, гимнастические палки... При правильном выполнении они могут быть не менее эффективными, чем упражнения, выполняемые на специальных тренажерах.
«Гусеница»
Исходное положение (И. П.):![](data:image/png;base64,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)
лежа на спине у кровати, ноги согнуты в коленях, стопы упираются в край кровати. Таз можно продвинуть под кровать (фото 1). Оттолкнуться ногами от края кровати до полного выпрямления ног. Если вы будете ощущать боли в мышцах ног при их выпрямлении, не бойтесь. Это всего лишь реакция на растяжение (фото 2).
При отталкивании от края кровати делать выдох. Затем, двигая лопатками и тазом, не вставая и не помогая себе руками, снова придвинуться к кровати и снова оттолкнуться. До 20
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)
повторений в одной серии. Жжение в мышцах ног (бедрах) и спины - знак того, что упражнение можно закончить. С каждым разом старайтесь понемногу увеличивать количество серий. Артриты суставов нижних конечностей противопоказанием для этого упражнения не являются.
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)
«Полумостик»
И. П.: то же, но голень лежит на кровати. Вместо отталкивания от кровати необходимо поднимать таз, стараясь напрягать мышцы ног и спины и расслаблять их при опускании в И. П. В отличие от обычного «полумостика» на полу при использовании кровати достигается максимальная амплитуда тела. А именно большие амплитуды отличают гимнастику без тренажеров от гимнастики на тренажерах. С каждым днем необходимо удаляться от кровати до тех пор, пока только пятки не будут опираться о кровать (фото 3).
ВАЖНО
Выполнение каждого упражнения должно сопровождаться активным выдохом «ха-а», то есть через широко открытый рот в фазе максимального напряжения, - для снижения внутричерепного и внутрибрюшного давления.
«АиФ. Здоровье» № 51, 2014