Static isometric exercises to strengthen the back muscles. Isometric exercises for leg muscles

02.11.201927.05.2017

If you don't run while you're healthy,

you have to run when you get sick.

Do no harm!

Latin saying

Author's introduction

How often do we hear from doctors: "It is necessary to strengthen the spine ... We need to do gymnastics and exercises ... Now strengthen the back!" Patients echo them: “I am ready to practice. Show me what exercises to do. Tomorrow I will sign up for a fitness club!”

Indeed, most people intuitively understand that health is associated with a certain physical activity, and it is desirable to receive it during special classes. It is at this point that many questions arise that can become an insurmountable obstacle to health.

How to practice? Go to the gym or start exercising at home? The last question is by no means idle: yoga, Pilates, callanetics, aerobics, aqua aerobics, fitness with an instructor, training on simulators, or, finally, just physiotherapy in the clinic. That's far from full list varied recreational activities that life offers. And there is also a favorite job that takes up the lion's share of time, and morning laziness, when you just want to soak up in bed ...

As a result, the choice falls on the section of exotic classes according to the Indian guru system with an unpronounceable name. And it's good when these classes will be useful. And if after a week there is pain and a sharp exacerbation of diseases, most people stop training, and the myth of healthy way life dissipates like the smell of a cold dinner.

The other extreme is a complete unwillingness to engage. “I run like crazy at work, that’s enough…” or “I’m busy with physical labor, physical education is superfluous.” Such arguments, of course, can be understood, but we should not forget that the physical and emotional stress from the main job - unless, of course, you are a fitness trainer - is the wrong load.

The daily work of a storekeeper, or a worker, or a cook gives a load only to individual muscle groups by wearing down overworked joints and cartilage! Your spine, your muscles, all your joints need, just need special correct load, safe movements and the cyclical rhythm of classes.

Among the conscious part of the population, there is another group of eager occupations, who believe that the more the better. How often do I have to listen to the stories of ardent connoisseurs of sports that someone worked out too hard and broke his back. Either after another workout, a herniated disc appeared, or after the operation everything was fine, but I began to work out - and the pain returned. These are stories about those who practiced, but used the wrong load, that is, they were engaged in exercises that did harm, not benefit. And here, by the way, the well-known advertisement is recalled, paraphrasing the slogan of which we can say: not all exercises are equally useful, and some are harmful, and even forbidden for you.

Imagine the crossroads that a patient stands at after spinal surgery, or a person who was diagnosed with a herniated disc, but, fortunately, the operation was not required. On the one hand, there is a need and desire to exercise, on the other hand, there is a fear that physical education can worsen an already precarious state of health.

And what do the eyes of these anxious people see? Both the shelves of bookstores and Internet sites are filled with literature where exercises are performed by healthy young people who do not need physiotherapy exercises at all, and only athletes can do the exercises themselves.

What exercises to choose for classes? In what mode should they be performed? What exercises will give an effect in the pathology of a certain part of the spine?

This book contains answers to your questions and a detailed course of unique isometric gymnastics for people suffering from diseases of the spine.

The situation is extremely reminiscent of cosmetics advertising, when a young model shows off wrinkle cream, which she never had. And if a person who has arthrosis, or severe osteochondrosis of the spine, or even more so a herniated disc, imitates these models and follows programs that are clearly sports-oriented, no matter how sad it is to admit, such classes will not bring success, but will bring a result opposite to the expected , - the rejection of an active lifestyle. Next comes the set excess weight, a comfortable sofa, an age-related increase in well-being, the purchase of a more comfortable car, and a vicious circle closes: immobility causes diseases that support physical inactivity.

This book is addressed to those who already have problems with the spine and joints. Those patients who have undergone surgery in the area of the musculoskeletal system, those who feel the need for classes with age, but do not know where to start. The epigraph to this book was the well-known Latin saying: Non nocere! Do no harm! Physical education can be not only a pleasure, but also a medicine, which, as you know, has a certain dose.

After reading this book, you will begin to better understand the most common diseases of the spine and joints, which will allow you to navigate the modern flow of medical information and not drown in advertising.

I sincerely wish the readers health and success!

Igor Borshchenko

Why isometric

To understand the essence of the isometric gymnastics method, I suggest you plunge into the interesting world of physiology muscle contraction, that is, to learn how the muscles of our body work with you. Carry out the simplest experiment: expose your shoulder so that your biceps are visible, and put your other hand on it. Begin to slowly bend your bare arm at the elbow - you will feel a contraction of the biceps. The weight of the arm remains the same, so the muscle is tensed more or less evenly during movement.

This muscle contraction is called isotonic Greek isos - equal). This mode of operation leads to movement - in fact, for which the muscle is intended. But note that not only the muscle moves, but also the bones and joints. They are the weak link that wears out the fastest. Joint cartilage is one of the most vulnerable tissues in the body. There are no blood vessels in it, so cartilage is fed very slowly due to diffusion - “soaking” nutrients from neighboring bones and, unfortunately, for this reason, it is practically not restored.

Active movements, and even with a load, seriously load the articular cartilage. Everyone knows how joints hurt in people of hard physical labor: exorbitant work overloads the joints, and the cartilage layer becomes thinner, “erased”, causing the bones to literally creak. Osteoarthritis is the name of a joint disease associated with the aging of articular cartilage. Each movement in such a joint can cause pain, so the movement is limited, and you have to say goodbye to gymnastics.

Is there really no way out? Fortunately, this is not the case. Let's try to continue our simple physiological experiments. Try to tighten the biceps of the shoulder so that the forearm and shoulder remain motionless. Do you feel muscle tension? Of course, but at the same time the hand is motionless, there is no movement in the joint. This mode of operation is called isometric. A regimen that both saves your joints and trains muscle fibers leaving the joy of movement for years to come!

Isometric contraction- this is the tension of the muscle without its movement.

Every movement, like a shadow, is followed by fatigue and fatigue, and the desire for relaxation and rest invariably leads to the cessation of classes. So after our experiments, relax your shoulder and let your arm hang down freely, like a tree branch - feel the degree of muscle relaxation and remember this feeling. Let's move on to the last experiment.

Start flexing elbow joint one hand, and with the other try to keep it from moving - this is the isometric tension of the biceps already known to you. Hold this position for twenty seconds. Now quickly come back to the wall, place the palm of your working hand on the wall with your fingers down and slowly squat, keeping your arm straight. Do you feel a stretch in your biceps? Yes, it is a strong and even a little painful, but a pleasant feeling.

Stretch your arm for no more than 10 seconds. Now relax and lower your hand down. I am sure that now you feel the relaxation of the biceps much more than after normal bending. This condition has received a special name - post-isometric relaxation which you have just learned how to do on your own. I think it becomes clear to you that stretching and relaxing muscles after isometric tension is much more effective than regular sipping.

So, isometric gymnastics is based on muscle tension WITHOUT MOVEMENT. It preserves the joints, prevents wear of the articular cartilage and the progression of arthrosis. In many exercises, the isometric contraction phase is followed by the stretch phase. This effective reception, relaxing the muscle, relieving muscle spasm and has a pronounced analgesic effect. Remember how nice it is to stretch after a long sitting - isometric gymnastics will train and relax target muscle- the one that needs to be loaded specifically for your pathology or problem.

Conclusions:

Isometric contraction of a muscle is its tension without movement in the joint.

Isometric gymnastics, strengthening muscles, spares joints and cartilages.

Muscle stretching after isometric tension (post-isometric relaxation) is an effective method of muscle relaxation and pain relief.

Isometric gymnastics for the spine

Proud camp, divine bend

A proud camp, a divine bend - these are the epithets that poets reward beauties and handsome men. With these words, everyone imagines their own ideal, which has smooth curves of the body, and above all of the spine. We evaluate the concept of "beauty" mainly by the subconscious, which connects it with physiological expediency.

That is why a person who has smooth curves of the spine seems beautiful to us, while at the same time an excessive chest curve - a hump - seems ugly. A smoothly defined curve of the lower back, turning into developed buttocks, attracts the opposite sex, and vice versa - flat backs and everything below do not pay attention to themselves.

A person is so arranged that the smooth curves of the spine support the normal functioning of the body. By the end of the first year of life, the baby begins to walk, and gravity forms three natural bends: cervical and lumbar lordosis - forward bends; thoracic curve backwards - kyphosis. It is these bends that absorb and soften the vertical loads transmitted to the spine with each step.

Imagine what concussions would be transmitted to the spinal cord in straight spine when walking! It is only thanks to the vertebral bends that we do not feel the vibration of each step in our head. The curvature of the spine is also important for the normal functioning of the intervertebral discs. You can read about how the intervertebral disc is arranged and what diseases develop in it in my book “Smart Spine System”. Here we note that a healthy intervertebral disc is very elastic, and it can be compressed from different sides, as tennis ball. Thus, adjacent vertebrae act on the disc.

If you squeeze the ball evenly, then it springs perfectly - this is exactly what happens if the curves of the spine are preserved. But as soon as the back bend becomes much larger or smaller than normal, the disc begins to shrink unevenly, one of its parts is overloaded and literally bursts - this is how osteochondrosis of the spine or disc herniation begins. I think you yourself can now explain why, after sleeping on a hard bed or on the floor, the back starts to hurt - the natural curves of the spine are aligned, the intervertebral joints and ligaments are overloaded, and as a result, a “broken” back in the morning ...

That is why in isometric gymnastics we pay great attention to maintaining the natural curves of the spine. On the other hand, we avoid excessive, unnatural flexion or extension of the spine. Excessive notorious flexibility - the so-called gutta-percha - is not needed for a healthy spine. And senile changes in the spine young gymnasts confirmation of this.

Move to the edge of the seat periodically. Moving forward, you change position and perform a small, but physical work. Also, when you sit on the edge of the seat, it forces you to maintain proper posture.

How to maintain the natural curves of the spine

To maintain the natural curves of the spine during classes in the isometric gymnastics system, special starting positions. In particular, in a horizontal position lying on the back under the neck or under the lower back, one's own hand is often placed as an emphasis for the spine. Starting positions such as "Corset" or "Control" (see the description of the exercises) are also necessary to maintain the lumbar curve.

In cases where the hands are involved in the exercise, rollers from a small towel are used to maintain the bends, which is easy to have on hand. By the way, you can use the same roll to support your lower back during a long journey in a car or plane, with this simple technique to avoid back pain at your destination.

It is important to say that many exercises in the isometric gymnastics system are aimed at developing and strengthening natural curves and developing spinal stabilizers. Which ones, you will learn in the next chapter.

Conclusions:

Smooth curves of the cervical, thoracic and lumbar spine are necessary conditions for maintaining healthy backs and neck.

Isometric gymnastics shapes and maintains the natural curves of the spine.

Lumbar stabilizers. What is common between the spine and the Ostankino tower

Even the most beautiful tower without a strong foundation or external support will be at your feet. We all remember how the Ostankino television tower fell a few years ago, and only the restoration of powerful steel stabilizer cables saved it from destruction.

The spine is also a tower that needs support. And if thoracic region the spine is strengthened by a rib cage, the neck only supports the head, then the weight of the whole body, including the arms, is transferred to the mobile and therefore vulnerable lumbar spine. The pyramid of the lumbar vertebrae would easily "spread" into different sides, if she didn’t have powerful stabilizers - namely, the back muscles that pull the spine back, and the muscles abdominals pulling the spine forward. The balance of these forces, like on a pharmaceutical scale, keeps the spine in a stable, upright position.

Isometric exercises known to people for over a thousand years. Oriental yogis have long used static postures in their practice. The modern history of this gymnastics began at the dawn of the 20th century. Its ancestor is Alexander Zass. Isometric exercises have made the Russian athlete the strongest man in the world.

How it works

The secret of real strongmen is not in the volume of muscle mass, but in strong tendons, for the development of which a set of isometric exercises is used. Big biceps is easy big biceps. In order for a muscle to have strength, it must be supported by bone tissue. This happens only thanks to a strong tendon that makes it move. Tendons grow much more slowly than muscles and only under conditions of static stress.

During the exercise, the muscle tissue is tensed, but not stretched. This is one of the basic principles of muscle growth and strength. During the exercise, the vessels are compressed, and the cells are in a situation of oxygen starvation. As a result, they begin to work hard. As a result, muscles grow and gain strength more intensively than with dynamic exercises.

Advantages

One of the main advantages is the short training time. Ten to fifteen minutes a day will be enough.
You do not need special and expensive equipment. You can get by with hand tools.
With the help of this gymnastics, you can strengthen all muscle groups and tendons, as well as develop flexibility.
Each isometric exercise is available to perform anywhere and anytime.
Training does not increase volume, but strength in the body.
Isometric gymnastics is useful for everyone - from a person in need of rehabilitation to a high-class athlete.
Isometric exercises do not cause fatigue. They can be done daily muscle tissue no need to recover after a grueling workout.

Flaws

At the initial stage, you will need the support of a trainer. It is important to learn how to perform the exercises correctly and not expose yourself to the risk of injury.
Isometric exercises require not only control over the position of the body, but also over breathing, mood, and the body as a whole.
The complex of these exercises cannot be independent. For achievement real result Be sure to engage in dynamic training.
The isometric exercise program does not develop coordination.
In contrast to dynamic training, the cells are less supplied with blood.
After this gymnastics, the muscles shorten.
People prone to high blood pressure should be extremely careful with this set of exercises.

Types of exercises and equipment

The system of isometric exercises is conditionally divided into three main complexes: using a bench press, traction and squats. They can also be supplemented by lifting on toes and raising the shoulders.

Isometric exercise becomes most effective when performed on an iron frame. A turret will do too. The main thing is that it should be about 1.2 m wide and 2.3 m high. This device is often available to those who are seriously involved in sports. For the rest, in the form of shells, a doorway frame, a window sill, a wall, a table and a chair, a belt or a rope are suitable.

Technique and safety rules

Before training, you need to stretch.
Watch your breathing carefully. Start the exercise only while inhaling. Breathing should be deep and calm.
Attention should be focused on the whole body.
Build strength as you do the exercise.
For beginners, it will be enough to linger in a static position for 3-5 seconds. For advanced - no more than 2-3 minutes.
Strive to do the exercise correctly from the very first workout. Retraining will take much longer than the initial setting of the technique.
If you feel a sharp pain, the exercise must be stopped. After a short pause, you can try to do the exercise again, but more smoothly and with less pressure.

Alexander Zass was recognized as the most strong man in the world, and so far no one has surpassed him. He was not a hero in the usual sense for us - 160 cm tall and no more than 80 kg of weight. muscle mass the strongman built up solely for the sake of the audience, which demanded entertainment.

The Americans called Alexander the Great Samson for his strength and began to adopt his system of exercises. The basic principles that the athlete adhered to in his training are correct breathing, muscle control, willpower and, as a result, tendon strength.

Samson's isometric exercises still underlie almost every complex of this gymnastics, and especially exercises with a chain (belt).

Bruce Lee system

Bruce Lee became a legend of his time and a role model for yard boys and professional athletes. The extraordinary abilities of the actor were not achieved through training in gym, but by using the power of statics.

At the dawn of his career, Bruce Lee experienced, in his opinion, a lack of strength and endurance. He began to look for a way to fix it - he read a lot, talked with professionals, turned to bodybuilding. There are suggestions that he took Zass's isometric exercises as a basis, but this fact remains unproven. As a result, he created his own concept of training for the development of strength.

Bruce Lee's isometric exercises are available even for a beginner. Everyone is familiar with exercises such as lunges, squats, scissors, pull-ups, push-ups from the floor and walls. It is worth starting to perform them according to the rules of isometric gymnastics, and you are engaged in the Bruce Lee system.

Exercises should be performed early in the morning, because they charge you with energy for the whole day. Performed in the evening, they will not let you fall asleep.
Ventilate the room first. Deep breathing plays a significant role and accompanies every isometric exercise. Therefore, it is better if the air is clean and fresh.
During the execution of the complex, imagine that you are breathing with your skin, with every cell.
After gymnastics, take a contrast shower.

Universal set of exercises

The basis of this complex was the isometric exercises of Bruce Lee. Beginners are not recommended to linger in static position more than 5 seconds. Gradually, the tension time increases. After each exercise, a break of one minute is required. The minimum number of approaches is 2-3 times. Maximum - 6 times. The duration of the workout should not exceed 20 minutes.

Standing position, legs straight, head looking straight, elbows slightly bent. Hands are raised up and put pressure on the frame of the doorway.
We squat and keep the resistance with our hands to the frame. Thus, the arms are stretched upwards and seem to be repelled, and the whole body is directed downwards.
We rise on our toes. The exercise strengthens the calves, thigh muscles and buttocks.
We strengthen the neck. To do this, stand with your back to the wall, hands on the belt. Press the back of the head on a previously placed small pillow.
Repeat the previous exercise, resisting the wall with your forehead.
The elbows of the hands rest on a hard surface. The palms are connected as if for prayer and press one on the other.
Repeat the previous exercise, but the fingers provide resistance.
Hands to the sides, rest against the door frame.
pressure on upper part frames with one hand, then with the other. The arm is bent at the elbow.
Hands are straight. Resistance with two hands on the top of the frame.
Attach the object to the frame and pull it down with both hands.
Sitting position on the floor. The legs are slightly bent at the knees and resist the wall or door frame.

Isometric exercises at home and at work

For urban residents, a sedentary lifestyle today is a sad reality. The blessings of civilization provide us with a minimum number of movements, and the busy rhythm of life often leaves no time and energy to visit the gym.

However, there is a way out. Isometric exercise - easy to perform even at your desk. The complex below will allow not only to stretch the muscles without leaving the computer, but also to develop and strengthen them. Calculate your strength when doing gymnastics - treat your office furniture with care!

The arms are extended and gently press with bent fingers on the table.
The arms are bent at the elbows, the palms are clenched into fists. The knuckles press down on the table.
With your palms, press on the table top from below, as if trying to tear it off.
Cross your legs. Now try to raise the tabletop with your knee.
Hands behind your back. Hugging the back of the chair, lean forward.
Bend over. Hands firmly hold the legs of the chair. Brace yourself and try to lift yourself up in the chair.
Elbows on the table, palms rest on the forehead. Press your head into your hands, trying to overcome the resistance.
Elbows in the same position, palms rest on the chin. Try to keep your head down.
Clasp your hands and place them on the back of your neck. Hands tilt the head forward, the head resists.

Gymnastics for women

Many of the fair sex take up one or another set of exercises in the hope of losing weight. Isometric gymnastics can be a good helper in this matter. During muscle work, calories are actively burned. For the female body, this type of exercise is ideal. The body does not pump, the veins do not protrude. But the figure looks taut, elastic.

Starting position - standing. Put the straightened leg back, bend the other leg 90 degrees. Hands on the supporting limb. Repeat the same for the other leg.
Lie on your back, stretch your arms up. As you exhale, pull your chest up to the ceiling.
In the supine position, put the right foot on the left knee. Grab your left thigh with both hands and pull up.
Lying on the right side left leg lift 10-15 centimeters and hold in this position. Repeat on the other leg.
Standing, legs apart as wide as possible. Bend your knees at a 90 degree angle and hold this pose.

Most often, isometric exercises for women are used in order to improve or maintain the shape of the breasts. However, don't expect quick results. Stock up on patience. Patience, consistency and hard work- recipe for success.

Hands in front of the chest, bent at the elbows. The palms are folded as if for prayer and press each other with maximum force.
Hands in front of you, pull them forward.
Hands hold on to opposite edges of the tabletop. We are trying to bring one hand closer to the other.
Hands are clasped behind the back. You should try to raise them as high as possible.
The arms are outstretched to the sides, slightly behind the shoulders. We are trying to reduce the shoulder blades, pull the chest forward.
The chair is behind you with your legs at a ninety degree angle. With your arms bent at the elbows, lean on a chair.

Isometric exercises with a belt

To perform this set of exercises developed by Zass, you will need a strong medium-width belt. Its ideal length for training is two meters. You can also use rope, but it should be strong and thick enough not to slip off or dig into your palms. When using a chain, the risk of injury is also high.

Hold one end of the belt firmly with your foot. The arm is bent at the elbow and holds the other end. We pull our hand up. Repeat the same for the other hand.
Place your feet in the middle of the belt. The arms are bent at an angle of 45 degrees and hold onto the ends of the projectile. We try our best to bend our arms as much as possible.
Legs on a belt, half-bent at the knees. Hands are raised above the head and stretch up as much as possible.
Feet on the belt, arms extended in front of you. We raise our hands up.
Throw the belt over the crossbar, hands firmly holding its ends. Hands to the sides, lowered slightly below the shoulders. We pull our hands down.

Spiritual aspect of gymnastics

Body and spirit are one. Even the ancient yogis had no doubts about this. This truth has now been scientifically proven. Toning up own body we energize the spirit. By focusing attention on the bodily aspect of existence, the mind is freed and purified. Balance in the body harmonizes the psychological state. Receptivity to our body makes us receptive to the world.

For those who are far from yoga, isometric gymnastics is perfect as a practice to strengthen the body and spirit.

Isometric gymnastics by Dr. Igor Borshchenko is designed primarily to combat degenerative-dystrophic diseases of the back. The technique is applicable not only for the spine, but for the entire musculoskeletal system as a whole.

For example, in addition to working with the spine, gymnastics includes a warm-up and exercises to strengthen the joints and the musculo-ligamentous apparatus. Exercises from the Igor Borshchenko complex are simple, so even physically unprepared people can perform them.

1 What is Dr. Borshchenko's isometric gymnastics, and what is it for?

Charging Borshchenko belongs to vertebrology: a branch of medicine that is completely focused on the prevention and treatment of diseases of the spinal column. One of the axioms of vertebrology is the statement that constant physical activity is required to maintain a healthy back.

The specificity of the Borshchenko system is that the exercises from his complex are easy to perform and there is no risk of back injuries during training.

Borshchenko's gymnastics is focused on all parts of the spine, but for the most part the emphasis is on the lumbar region. Some less exercise exists for the neck, but still during workouts cervical region fully involved.

1.1 Briefly about the author

The developer of gymnastics is the vertebrologist Igor Borshchenko, who developed this training system for the treatment of joints and the spinal column. Emphasis was placed on the safety and availability of the technique.

It follows from this that it can be practiced by people with different physical training and people of all ages. Including this system of gymnastics is allowed to be performed by children, but only with the permission of a pediatrician.

1.2 What is the benefit of implementation?

Isometric gymnastics Borshchenko is not a panacea. She possesses high efficiency both in terms of prevention and in terms of treatment of various diseases of the back, but does not give a 100% guarantee, even in simple cases.

The therapeutic and prophylactic effect is achieved by increasing endurance muscle corset back. The muscular corset is a compensatory mechanism that supports the spinal column (takes about 30-40% of the load from it).

In addition, with the constant practice of Borshchenko's gymnastics, the regenerative and immune capabilities of the body are enhanced. This means that the risks of infection attaching to the bone tissues of the back are reduced, and the tissues that have undergone destruction are restored.

Effects are achieved only if physical education is done systematically (constantly).

2 Indications: for what diseases is it prescribed?

Borshchenko's isometric gymnastics is indicated for a huge number of diseases of the spine (to be more precise, with their subspecies). It makes no sense to list them all; it is much more practical to single out the main groups of such diseases.

List of indications:

Osteochondrosis (including juvenile), other degenerative-dystrophic diseases (spondylosis, as an example).
Pathologies occurring with compression (infringement) of the nerve nodes.
Various protrusions and hernias (except for complicated or too large ones).
With arthrosis and arthritis (including ankylosing spondylitis Bekhterev).
Deformities of the spinal column (including banal posture disorders).
General detraining of the body (against the background of hypodynamia), which led to weakness (atrophy) of the muscular corset of the back.
Consequences of injuries of the spinal column.

2.1 Are there any contraindications?

Even the most thoughtful and safe gymnastics has contraindications. They are both relative (can be challenged and even ignored with the permission of the doctor) and absolute.

Contraindications to gymnastics Borshchenko:

period of exacerbation or occurrence of inflammation in the spine or severe pain syndrome;
a general acute infectious disease (for example, influenza), or a local infection (in the tissues of the spinal column);
recent back injuries (their consequences can be treated only after 1-2 weeks);
general (in any organ) malignant neoplasms, or the presence of benign neoplasms of the back;
the presence of unsuccessful experience in gymnastics Borshchenko earlier - the occurrence of pain during training, frequent injuries, worsening of the course of the underlying disease that you treated with the help of physical education.

2.2 Who needs to do it?

Borshchenko's isometric gymnastics is so simple and useful that it is shown to all people in general (who have no contraindications) as a preventive exercise therapy. But still, it is more correct to describe those groups of people to whom such physical education will be most useful.

Gymnastics Borshchenko is shown:

People with chronic diseases of the spine (from the list above).
People who have a high risk of developing any back diseases (in this case, gymnastics is needed for prevention). We are talking about professions in which the spine and back muscles are subjected to increased stress (for example, loaders).
People leading a sedentary lifestyle, suffering from physical inactivity and / or having signs of a general detraining of the body.
People with overweight in which, against this background, metabolic processes are slowed down, the work of regenerative and immune mechanisms is disrupted.
People with venous stagnant processes in the pelvic organs, in lower limbs(for example, in the presence of varicose veins or congestive prostatitis).

3 Basic rules for the implementation of the complex

It is important to consider a few basic rules of employment:

The order in which the exercises are performed does not matter. The only thing is that the first thing is always a warm-up (aka stretching), which prepares the body for further training.
Exercises should be performed systematically, preferably every other day. Without a systematic approach, the effectiveness of classes will tend to zero. Such training will not be completely useless, but you should not expect a serious effect from them.
Before starting classes, you should always consult with your doctor about the appropriateness and safety of such activities.

3.1 For the neck

When performing exercises for the cervical region, you need to understand that they should be done slowly, because the cervical region is extremely susceptible to various injuries. try to do neck exercises away from the corners of objects, as you may be "carried" (dizzy).

List of exercises for the neck:

Sit on a chair, put a book on your head, and then rock it back and forth a little. The book should not fall, so when it starts to fall, balance your head.
Place your hand on the back of your head. Try tilting your head back to look up at the ceiling. At the same time, resist with your palm, not allowing you to throw your head back. The voltage must be held for 10-15 seconds.
Sit on a chair or chair. Grasp the lower jaw so that the thumbs are under the chin. Move your jaw forward while lifting it up. Having extended the jaw, hold it in one position for a couple of seconds, then return to its original position.
Sit on a chair and place your palm on your forehead. Bend your head down, resisting with the palm of your hand. The resistance must be held for 10 seconds (do not overdo it!).

3.2 Overview of Borshchenko's gymnastics (video)

3.3 For the waist and joints

Be sure to do a warm-up before starting workouts for the lower back and joints.

List of exercises for the lower back and joints:

lift the leg so that it is bent at an angle of 90 degrees, then do five rotations with the leg in one direction, and then the same amount in the other - then change the leg;
walk on toes, while constantly keeping the abdominals in tension;
lie on your stomach and lift your leg up, tearing off knee-joint and the thigh from the floor - you need to keep it strictly in a straight line for 30-60 seconds, then lower it and do the exercise with the other leg;
standing, tighten your abdominals, and then begin to alternately raise your heels from the floor surface;
lying on your back, bend your knees and put your hands along the body - now tighten your abdominals and alternately shift your hands in different directions;
bend your knees, tighten your abs, and when you feel hollow, freeze your stomach in this position and start alternately raising and lowering one or the other leg.

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Igor Borshchenko is an experienced neurosurgeon who has worked for more than 18 years, during which time he has published many scientific papers on the topic of invasive surgery. But today we will consider the concept that the scientist developed.

The most popular exercises isometric gymnastics Borshchenko

How is it useful, to whom is it suitable and what does it give, how to do it right? We will consider all these and other questions in our article.

Why do you need isometric gymnastics?

Probably, you have heard the expression more than once: “All diseases are from the spine.” Of course, you can treat this phrase differently, but it's actually true. The health of the whole organism depends on the health of the spine, and this fact should not be ignored.

Why do you need isometric gymnastics

Correct posture It's more important than we think. Therefore, it is so important not only to keep your back straight, but also not to overload your spine, because this will affect your health.

Dr. Borshchenko is a good prevention of problems with the spine, because the specialist has developed a special set of exercises that strengthen the back muscles, but do not burden them. Regular classes according to the Borshchenko method, they help strengthen muscles and create the correct posture.

They are quite simple, so they can be both prevention and getting rid of problems with the musculoskeletal system (you can do it after a spinal injury or surgery).

Classes according to the Borshchenko method allow you to strengthen the muscles of the back, while ensuring proper blood circulation, but there is no load that can be dangerous for the joint. The technique is based on the principle of isometric contractions (the muscle contracts but does not move).

As a result, the muscles are trained, pumped up, and the joints are not involved, so there is no unnecessary, unnecessary tension. This principle allows you to save the cartilage of the joint, which is not destroyed.

The usefulness of isometric gymnastics for the human body

After all, the problem of joint wear in modern medicine is very relevant. The joint wears out due to the extra load on the muscles that have not been trained and prepared. If the joint is weakened, then microcracks appear, which lead to serious problems with the joints.

Dr. Borshchenko's video will help you perform correctly and efficiently. But where did this type of gymnastics come from and when did they start using it? It's not at all new technique, it was used in astronautics (during rehabilitation).

Principles of isometric gymnastics

After all, a person has been in weightlessness for a long time, and he needed to somehow train his muscles. It is known that if a person is long without movement, this can lead to serious problems with the musculoskeletal system.

Up to the development of a disease such as osteoporosis or other complications. As a result, during rehabilitation it was necessary to restore the functionality of the joints without the usual load.

Ordinary gymnastics in this case is not suitable. Therefore, the principle of isometric gymnastics was applied, which relies on muscle contraction and tension without movement. In addition, in such gymnastics it is important to monitor the correct physiological position, which does not create tension during classes. As a result, we get not only trained muscles, but also the correct posture.

Represents a special type of training that develops the three main sections of the spine, as well as large joints: cervical, thoracic, lumbar and elbow, shoulder, hip. Dr. Borshchenko's spine and joints allows you to train muscles without fear of overloading them.

More about exercises on the Borshchenko system

After all, we all know how important it is not to make things worse during training. Especially if the problem with the musculoskeletal system already exists.

You can learn more about the exercises and all the other subtleties from Dr. Borshchenko's book on isometric gymnastics.

Who Should Do Isometric Gymnastics?

It is no secret that the problem is easier to prevent than to deal with it. Often we forget about our health until our body fails. But this approach is fundamentally erroneous, because it is better to devote a few minutes a day to classes and be healthy for many years.

The peculiarity of isometric gymnastics is that it is very simple, it can be practiced even at the workplace (only 10 minutes is enough). After all, we know how unprofitable it is to lead sedentary image life. But, unfortunately, most people sit at the computer for hours and cannot allocate a few minutes for sports.

In addition, it is difficult for a person to adapt to pain during training, so often because of discomfort, we simply quit classes. Isometric gymnastics offers a new approach to training - you take care of your posture, train your muscles and at the same time do not feel pain and tension, as in regular exercises.

The article describes examples of light exercises recommended by the vertebrologist and spinal neurosurgeon Igor Anatolyevich Borshchenko. Thanks to these exercises, people with various diseases lumbar spine will be able to strengthen their muscles. These include long muscles back and abdominal muscles that support the spinal column.

The recommended isometric gymnastics will help you not only strengthen your muscles, but also relieve spasms of the spinal muscles, as well as overcome discomfort pain. It should be noted that the muscles will tense up with minimal movements, so overloading the joints and vertebrae is practically excluded. During the exercise, you should strain the abdominal muscles and keep them in this state until the very end of the exercise. It is also necessary to control that the pressure does not increase during gymnastics, you should not hold your breath, unless of course this is one of the conditions for the exercise, so breathe freely.

Gymnastics will be especially useful for the following categories of people

Sick, but not in need of surgical treatment.
People with who do not need surgical treatment.
Suffering from narrowing of the spinal canal of the lumbar spine, not requiring surgical intervention.
People with chronic muscle spasms.
Patients with osteoporosis with and without pain.

Groups of people for whom gymnastics is categorically contraindicated

Those in need of surgical treatment of spinal diseases.
Having symptoms of heart and respiratory failure.
Suffering from malignant oncological tumors.
Having symptoms of ARI.

Examples of exercises for training the muscles of the lumbar region

1) "Row with hands"
The first exercise is done on the back in a lying position. A person needs to bend his knees and straighten his arms. The essence of the exercise is to keep the tension of the abdominal press and row evenly with both hands in completely opposite directions. When one hand goes up, the other goes down. We repeat three times with small breaks. We exercise from 30 seconds to 1 minute.

2) "Pressure tension"
The second exercise takes place in the same position as the first. A person needs to place his hands along his torso. It is necessary to keep the tension of the abdominal press and inhale as deeply as possible. Then increase the tension of the trained muscles and hold your breath at the exit. The exercise should be performed for one minute, then the same amount should be rested, and then repeat the exercise two more times.

3) "Row with our feet"
The third exercise takes place in the same position as the first. With the only difference being that it is done exclusively with the feet. You should hold the tension of the press of the abdominal cavity and at the same time row with both legs, lifting them in a bent position 90 degrees in relation to the floor surface. This exercise should be done for 30 to 60 seconds, repeating it three times with small breaks.

4) "Lumbar bend training"
The fourth exercise takes place in a pose on all fours. Support for a person are knees and outstretched arms. First you need to slowly bring your hands behind your back, placing them on your lower back. At the same time, you should feel how the abdominal and back muscles are in a state of strong tension. Try to hold your hand on the belt for about 3 seconds. Then return to the original pose. With the help of this exercise, all the so-called “cables” are strengthened, which support the spine and lumbar curve on both sides, as well as the abdominal muscles.

5) "We walk with our hands"
The fifth exercise takes place in a pose on all fours. Support for a person are knees and outstretched arms. You need to move the anchor point to left hand, and push the right one forward, and then return it back. We change hands in turn. We repeat about 12 times, both for the right and for the left hand. This exercise is like walking in one place with your hands. With it, the abdominal press is kept in a state of tension, thus maintaining the lumbar curve.

6) "We walk with our feet"
The sixth exercise takes place in a pose on all fours. Support for a person are knees and outstretched arms. It is necessary to move the fulcrum to one knee, and push the other forward and push back. Then you need to change your leg and do the same exercise. We repeat about 12 times, both for the right and for the left leg. This exercise is similar to walking in one place with your knees. With it, the abdominal press is kept in a state of tension, thus maintaining the lumbar curve.

With each exercise done, your muscles will become more elastic and at the same time elastic and trained. And after a very short time they will acquire great shape. The complex of isometric gymnastics consists of various exercises. We have described examples of only the simplest of them. It is recommended to repeat these exercises every other day. Depending on how you are set up and how ready your body is for such training, determine them. total time, which should not be lower than 15, but not higher than 45 minutes. All exercises are recommended to be repeated 2 or 3 times.