Коленный сустав является невероятно сложной конструкцией, к тому же на него регулярно возлагаются большие нагрузки. Поэтому часто люди сталкиваются с болями в коленях, а также с заболеваниями, симптомом которых она является. На данный момент существует большое количество методик лечения суставов. Одна из них, которая заслуживает внимания – это упражнения при болях в коленях по Бубновскому. Врач Сергей Бубновский разработал уникальную методику лечения движением, которая позволяет восстановить трудоспособность сустава и снять боли без медикаментов и оперативного вмешательства. Сам врач утверждает, что специальные упражнения помогают снять боли, вылечить болезни опорно-двигательного аппарата и костно-мышечной системы, улучшить качество жизни. Рассмотрим подробнее, что представляет собой данная методика, и как выполнять упражнения.
Немного об авторе методики
Сергей Михайлович Бубновский – врач кинезиотерапевт, профессор, доктор медицинских наук, который стал основателем нового вида терапии, признанной эффективной во всем мире. Кинезитерапия заключается в необходимости движения, которое должно преодолевать болевые ощущения и нагружать проблемную область. Регулярно выполняя упражнения Бубновского при болях в коленях, можно преодолеть многие болезни.
Почему появляются боли в коленях
Если верить Всемирной Организации Здравоохранения, то заболевания суставов занимают первое место среди всех причин временной нетрудоспособности и третье место по распространенности среди всех заболеваний у населения планеты. Боль в коленях могут провоцировать следующие причины:
- артроз коленного и тазобедренного сустава;
- ревматоидный артрит – воспаление суставов;
- периартрит – воспаление коленных сухожилий;
- менископатия – воспаление менисков;
- травмы сухожилий, хрящей, околосуставной сумки;
- мышечная недостаточность;
- инфекции;
- киста Бейкера;
- болезнь Осгуда-Шляттера.
Показания и противопоказания
Упражнения Сергея Бубновского могут быть ответом на вопрос о том, что делать, если болят колени. Назначается эта лечебная методика в следующих случаях:
- скованность суставов;
- артрозы коленных и тазобедренных суставов;
- воспаления коленных суставов и сухожилий;
- менископатия;
- недостаточность мышц;
- различные травмы и повреждения.
Однако нужно учитывать, что противопоказания у этой методики тоже имеются. Так, начинать занятия не стоит в следующих случаях:
- недавно перенесенные операции;
- онкологические заболевания;
- предынфарктные или предынсультные состояния.
Особенности методики
Суть лечебной гимнастики в том, что она позволяет организму самостоятельно, без посторонней помощи, справиться с любыми дегенеративными изменениями. Чтобы убрать боль в колене, нужно придерживаться таких требований:
- Обследуйтесь у врача. Определить причину дегенеративных процессов может только диагностика. Важно пройти рентгенографию, МРТ, сонографию.
- Занимайтесь регулярно. Для выполнения упражнений рекомендуется использовать специальные тренажеры. Основная нагрузка при этом должна приходиться на мышцы, а не на суставы.
- Для повышения эффективности упражнений рекомендуется заниматься с инструктором, который будет контролировать вашу нагрузку и следить за прогрессом.
- Автор методики рекомендует отказаться от обезболивающих препаратов. Для снятия боли он советует посещать баню, а после принимать охлаждающий душ. Это помогает мышцам расслабиться, снимает отеки и устраняет дискомфорт.
- Пациентам рекомендуется также работать с психотерапевтом. Специалист этого профиля помогает преодолеть страх боли, которую мы привыкли заглушать медикаментами.
Предложенные упражнения при болях в коленях помогают прогреть коленный сустав, ввиду чего улучшаются обменные процессы. Это достаточно сложный, но в тоже время эффективный метод, который требует от вас постоянных усилий.
Теперь перейдем к самому комплексу упражнений. Их нужно выполнять с постепенным повышением нагрузки. Не допускайте сильных болевых ощущений. Гимнастика поможет при артритах и артрозах, при болях в коленях, характерных для спортсменов. Также она помогает при остеохондрозе пояснично-крестцового отдела. Упражнения способствуют растяжению мышц, которые стянулись и уменьшились в размерах, что помогает восстановить их нормальную работу и улучшить состояние самого коленного сустава.
Прежде чем начинать выполнять упражнения, изучите следующие рекомендации для новичков:
- Предварительно пройдите обследование и проконсультируйтесь со специалистом, который поможет определить необходимую степень нагрузки.
- Объемы и количество упражнений нужно повышать постепенно, по мере того как состояние улучшается.
- Начинать занятия нужно с массажа. Нужно разогреть мышцы, подготовить связки и суставы к дальнейшей нагрузке.
- Заниматься нужно регулярно – три раза в день по 10-20 минут.
- Сначала нужно выполнять каждое упражнение по 30 секунд, а со временем увеличивать это время до трех минут.
- Заканчивать тренировку необходимо растяжкой и легким массажем.
- Сам Бубновский считает, что в лечении очень эффективна криотерапия- терапия холодом.
Итак, если болят Колени, Бубновский рекомендует следующие упражнения.
Упражнения лежа на спине
Врач считает залогами успеха движение и холод, поэтому советует периодически обливать больное место холодной водой. Представленные ниже упражнения нужно выполнять сначала по 5 раз, а после увеличивать это количество до 20. В положении лежа выполняются такие упражнения:
- Поочередно подтягивайте к груди согнутые в колене ноги.
- Приподнимите спину и согните ее. Потяните на себя носок и задержитесь в таком положении на несколько секунд. То же самое повторить для другой ноги.
- Поочередно сгибайте ноги и разгибайте их, стараясь как можно ближе подвести стопы к ягодицам.
- Медленно приподнимайте над полом вытянутые ноги и задерживайтесь в такой позиции на 15 секунд.
- Выполняйте упражнение «велосипед», круча в воздухе невидимые медали.
- Сгибайте и разгибайте ноги, согнутые в коленях, чтобы при этом приподнимался таз.
Эти упражнения помогают укрепить мышцы, сделать связки более эластичными, снять боль, улучшить кровообращение. Регулярно выполняя эти упражнения, вы можете заметить первые положительные результаты уже через месяц.
Упражнения стоя на коленях
Выполнять упражнения нужно через боль, начиная с пары повторений и после увеличивая их количество до 10-15 раз.
- Прежде чем начинать выполнение упражнения, наденьте на колени наполненные измельченным льдом повязки. Встаньте на колени, обопритесь об стул и шагните коленями хотя бы два раза. Со временем нужно увеличивать количество шагов.
- Упражнение для растяжения передних мышц бедра. Нужно медленно опустить ягодицы на пятки. Чтобы облегчить тренировку, можно положить на икры валик. Задержитесь в таком положении на 10 секунд.
Закончив упражнения, сделайте легкий массаж колена, избегая слишком сильных нажатий.
Упражнения лежа на животе
Эти упражнения помогут уменьшить боль в коленях, будут полезны в лечении и профилактике дегенеративно-дистрофических изменений суставов. Нужно лечь на живот.
- Согнутые в коленях ноги поочередно подтягивайте к ягодицам.
- По очереди сгибайте ноги под прямым углом, удерживаясь в таком положении на пять секунд. Сделайте 40 повторений.
- Поочередно поднимайте над полом прямые ноги и задерживайте положение на пять секунд.
Также можно использовать приседания. Встаньте у стены либо другой опоры, ноги согните, чтобы они образовывали прямой угол. Спину держите ровно. Удерживайтесь в нижней позиции 3-5 секунд. Повторить упражнение нужно 5-7 раз.
Плюсы и минусы методики
Упражнения Бубновского подходят не всем. У них есть как плюсы, так и минусы, и предварительно нужно оценить их все.
К преимуществам методики относятся следующие:
- Гимнастика помогает избежать необходимости принимать лекарственные препараты, которые обычно имеют ряд побочных эффектов.
- Суставная гимнастика может применяться для профилактики болезней суставов.
- Упражнения нормализуют метаболизм, улучшают общее состояние организма.
- Если выполнять гимнастику правильно, то можно остановить развитие дегенеративных изменений в коленном суставе. Также можно избежать необходимости в хирургической операции.
- Упражнения помогает человеку стать увереннее в себе и в своих силах.
Что касается недостатков методики, то они связаны, прежде всего, с рядом ее особенностей. Так, тому, кто планирует заниматься, нужно быть готовым к долгим и регулярным тренировкам, к четкому соблюдению всех рекомендаций врача и к тому, что придется преодолевать боль. Также нужно учитывать все показания и противопоказания. В любом случае стоит избегать самодеятельности и доверяться специалисту, который подскажет, какой метод терапии будет наиболее подходящим конкретно в вашем случае.
Предлагаем посмотреть видео с упражнениями Бубновского при болях в коленях.
Видео-упражнения от болей в коленях по Бубновскому
Причины болей
По данным Всемирной Организации Здравоохранения болезни суставов занимают первое место среди причин временной нетрудоспособности и третье по распространенности всех недугов населения планеты. Боль в колене может быть причиной:
- артроза коленного и тазобедренного суставов;
- ревматоидного артрита – воспаление суставов;
- периартрита сумки «гусиной лапки» — воспаление коленных сухожилий;
- менископатии – повреждение менисков;
- травмы (повреждения сухожилий, хряща, околосуставной сумки);
- инфекции;
- мышечной недостаточности;
- кисты Бейкера;
- болезни Осгуда-Шляттера.
Лечение суставов по Бубновскому
Гимнастика доктора Бубновского имеет простые правила выполнения. Главное, необходимо делать упражнения в комфортном темпе. Лечение начинается с того, что новичок повторяет каждое упражнение до 10 раз, но увеличивая постепенно количество повторов.
При выполнении гимнастики должен напрягаться пресс, а не спина. Результативное лечение предполагает грамотное дыхание в процессе упражнений для коленного сустава.
нижние и верхние конечности разведите шире плеч. Выдыхая, приподнимите вверх корпус;
Бубновский Сергей Михайлович– кинезитерапевт, доктор медицинских наук, профессор. Именно он стал основателем нового вида терапии, которую считают действенной во всем мире. Суть кинезитерапии заключается в том, что двигаться нужно, преодолевая боль, нагружая болезненную область. Систематичное, дисциплинированное и ответственное выполнение лечебной гимнастики – главные условия в борьбе с болезнями.
Кинезиотерапия предполагает применение специальных тренажеров. Но как утверждает автор лечебной методики, упражняться можно самостоятельно в домашних условиях.
Помимо альтернативных способов лечения суставов, существуют:
- Медикаментозные. С помощью противовоспалительных, гормональных, нестероидных препаратов, а также хондропротекторов.
- Физиотерапевтические. Специалистом назначаются ультразвук, электрофорез или магнитотерацию.
- Средства народной медицины. Суть заключается в применение натуральных настоек, травяных отваров, компрессов и примочек. Сюда можно отнести также апитерапию – лечение с помощью живых пчел и продуктов пчеловодства, а также иглоукалывание – акупунктуру.
- Хирургическое вмешательство.
Препараты зачастую дорогостоящие, имеют много противопоказаний и побочных действий.Настоятельно рекомендуем к просмотру
- Необходимо измельченный лед укутать в ткань, обмотать колени. Опереться о стулья, аккуратно опуститься на колени и походить, сколько получится. Сначала это очень болезненно, сделать необходимо хотя бы два шага, со временем увеличить количество до 15 шагов за один подход.
- Нужно встать на колени и сесть на пятки, придерживаться руками за опоры. Этим заданием можно вызвать сильную боль. Зафиксироваться на 5-20 секунд. Когда опускаетесь на пятки, необходимо произнести звук «ХА!», как будто выдыхаем болезнь из сустава. Сначала будет трудно, под колени подложите валик. Ежедневно увеличивать продолжительность упражнения, доведя до пяти минут.
- Садимся на пол, вытягивая ноги, беремся большие пальцы стопы и тянем их на себя. Этим упражнением растягиваем мышцы и связки на и под коленом. Улучшаются кровоснабжение и питание тканей сустава, колено будет лучше двигаться.
После освоения этих трех упражнений, можно перейти к усложненным.
- Необходимо встать, ноги ставятся немного шире плеч, беремся руками за опору (можно за дверную ручку). Приседаем таким образом, чтобы колени были под углом 90 градусов, спину держим прямо. Сначала нужно выполнить 20 приседаний за один подход, со временем доводим до ста приседаний за сутки. Затем попробуем сделать упражнение без опоры.
- Ложимся на живот, хватаемся руками за стопы и тянем их на ягодицы. Это задание помогает растягивать переднюю область бедра.
- Встаем на колени, руки вытягиваем перед собой, на выдохе плавно опускаемся на пол между стоп.
- Ложимся на спину, ноги немного раздвигаем. Сгибаем одну ногу, при этом пятку от пола не отрывать. Аккуратно двигаем стопу к ягодицам, помогаем себе руками. Фиксируемся на 4-6 секунд.
В завершении упражнений контрастный душ. Движения выполнять плавно, после занятий запрещается греть суставы.
Профилактическое применение
Лечение коленных суставов с помощью упражнений Бубновского назначается при:
- скованности суставов;
- артрозе коленного и тазобедренного суставов;
- воспалении суставов и коленных сухожилий;
- менископатии;
- мышечной недостаточности;
- травмах и повреждениях.
Сергей Бубновский утверждает, что некоторые упражнения при болевых ощущениях в суставах является противопоказанными. В первую очередь это — «велосипед», выполнение которого, особенно при больных связках, стирает поверхность сустава.
Любая сбалансированная физическая загрузка – отличная профилактика заболеваний суставов для людей любых возрастных категорий. Рано или поздно все обращаются к какой-либо гимнастике, пытаясь вернуть здоровье. Но вернуть, человеку, утратившему его, большое искусство! Важно постоянно следить за своим состоянием и постоянно поддерживать организм в тонусе.
Суставная гимнастика Бубновского: выполнение в домашних условиях
Заболевания суставов – одна из самых распространенных групп заболеваний. По статистике в России эта категория стоит на третьем месте после заболеваний сердца и онкологических опухолей.
Методы лечения всех заболеваний практически одни и те же: назначаются НПВС, кортикостероиды, хондропротекторы, антибиотики. После приостановления воспалительного процесса в тканях сустава пациента ожидает длительный реабилитационный период и периодическая сезонная профилактика рецидива заболеваний, включающих:
- Лечебную гимнастику.
- Плавание.
- Специальную диету.
- Массаж.
- Физиопроцедуры.
Достоинства гимнастики для суставов
Суставная гимнастика Бубновского – комплекс упражнений, направленных на восстановление подвижности сочленения, улучшение кровообращения и питания в тканях, подъем бодрости настроения, профилактику заболеваний опорно-двигательного аппарата.
Комплекс упражнений доктора имеет большой ряд преимуществ перед другими методиками, разработанными до и после этой.
- Простота и доступность. Зарядку можно выполнять в домашних условиях в любое время суток.
- Гимнастика не имеет ограничений по возрасту.
- Упражнения практически не имеют противопоказаний.
- Благодаря выполняемым действиям увеличивается приток крови к тканям сустава, соответственно увеличивается насыщение его кислородом.
- После проведения такой зарядки улучшается настроение, пропадает утренняя сонливость, скованность и онемение в суставах.
- Гимнастика повышает тонус мышц, подвижность и упругость суставов.
- Комплекс разработан в соответствии со всеми особенностями строения человеческого тела.
- Нагрузка на суставы производится постепенно.
Суть методики Бубновского
Показания для применения
Следует помнить о том, что лечебная авторская гимнастика, помимо ее весомых преимуществ имеет и противопоказания. Начинать занятия не следует если пациент:
- недавно перенес операции;
- имеет онкологические заболевания;
- находится в предынфарктном или прединсультном состоянии.
В данных случаях только квалифицированный специалист сможет назначить адекватное лечение и курс терапии.
В некоторых случаях методика не приносит пользы, это объясняется тем, что человек неправильно выполняет упражнения, так как тренируется самостоятельно. Больные, которые занимаются с инструктором, достигают успеха уже через 15 дней. Это, конечно, не касается тех случаев, когда изменения уже необратимые.
Суставная гимнастика будет особенно эффективной на первых стадиях развития артроза, артирита.
Гимнастика Бубновского необходима людям с такими показаниями:
- артроз, артрит, гоноартроз (начальные стадии);
- восстановительный период после травмы колена;
- реабилитация после воспалительных болезней сустава;
- нарушение двигательной функции колена.
К основным противопоказаниям можно отнести:
- острые фазы течения болезни;
- гнойная форма острого артрита, артроза;
- гнойное воспаление синовиальной оболочки;
- окостенения суставов (анкилоз), когда они полностью неподвижны.
Запрещено выполнять упражнения с подобными противопоказаниями, так как это грозит серьёзными осложнениями.
Чётко следуйте указаниям врача, будьте дисциплинированны, так вы достигнете полного выздоровления, особенно на ранней стадии недуга. Но помните, чтобы результат был продолжительным, необходимо хорошо поработать над собой.
Одним из прогрессивных врачей современности по праву считается доктор Бубновский Сергей Михайлович. Его центр кинезитерапии имеет филиалы в различных странах.
Коленный сустав является одним из самых сложных и подвижных в организме человека. Он выдерживает большую нагрузку и выполняет важные функции во время бега, прыжков, ходьбы и других движений.
Устроен коленный сустав довольно сложно, поэтому любые нарушения в обмене веществ или кровообращении отражаются на состоянии его тканей. На функционирование колена влияют также различные травмы, повышенные нагрузки и дегенеративные процессы, происходящие в организме с возрастом.
Все это вызывает различные заболевания. Одним из самых эффективных методов их лечения является гимнастика для коленных суставов.
Очень важно, чтобы выполнялись специальные упражнения, назначенные врачом.
ЛФК для коленного сустава является основным методом лечения, назначающимся при различных патологиях. Но не всегда физическая нагрузка разрешена пациенту. Иногда приходится искать другие способы восстановить сустав. Гимнастика противопоказана в таких случаях:
- при гипертонии;
- при повышенном внутричерепном давлении;
- при наличии грыжи;
- пациентам с заболеваниями крови;
- при тяжелой форме сердечно-сосудистой недостаточности;
- при повышении температуры;
- во время инфекционно-воспалительных болезней;
- в первый месяц после операций;
- при остром течении заболеваний сустава;
- при гнойном воспалении;
- при наличии анкилоза.
Суставная гимнастика Бубновского обладает противопоказаниями, которые необходимо учесть перед началом лечения. По мнению доктора, большое значение имеет правильность выбора метода.
Только в этом случае эффективность лечения будет высокой, а коленный сустав вернется в норму. Добиться положительного результата можно в тех случаях, когда у больного отсутствуют необратимые изменения патологического характера.
По этой причине гимнастика доктора Бубновского хорошо подойдет больным, у которых заболевание находится в начальной стадии развития.
Выполнять упражнения запрещается при наличии острых формах артрита или синовита. Это касается артроза и анкилоза в острых фазах, так как нагрузка на пике развития болезни только ухудшит состояние коленного сустава.
Что вредно для сустава колена
При различных патологиях в этом месте показаны не всякие нагрузки. Есть такие упражнения, которые могут принести вред и еще больше разрушить суставной хрящ. Гимнастика для коленных суставов не должна включать прыжки, бег, упражнения на велотренажере. Очень вредны для них наклоны с поворотом, глубокие приседания, выпады и другие нагрузки, связанные с сильным сгибанием коленей.
Специальные упражнения, выполняемые правильно, помогут восстановить подвижность, снять боль и воспаление. Гимнастика — это лучший способ остановить прогрессирование заболевания и вернуть здоровье коленей.
Доктор Сергей Михайлович Бубновский является известным специалистом. Его методики зарекомендовали себя с положительной стороны. Гимнастика доктора Сергея Михайловича Бубновского помогает справиться и с артрозом коленного сустава, однако, нужно ознакомиться с особенностями упражнений.
Если болят колени. Лечение коленного и тазобедренного суставов, болей в спине
Боли в суставах — коленном, тазобедренном — нередки у людей «за 50», и их часто связывают именно с возрастом: мол, суставы постепенно изнашиваются. Но почему тогда болят колени у молодых и активных? Ответ знает доктор Бубновский. Он же предлагает упражнения для лечения коленных суставов без уколов и прочих манипуляций. Только делай гимнастику — и отступят не только боли в суставах, но и в спине.
Принято считать, что боли в коленных суставах чаще всего возникают при гонартрите, гонартрозе 1–2-й степени или деформирующем остеоартрозе (ДОА).
На самом деле боли в коленных суставах рождаются по причине слабости (атрофии) собственных мышц и связок ног и последующей их травматизации. Например, человек при ослабленных мышцах ног вдруг начинает бегать, избавляясь от ожирения, играть в футбол, хоккей, волейбол, большой теннис.
Возникают незаметные для него травмы. Мышцы отекают (воспаляются), и питание суставных хрящей ухудшается. Сначала начинается артрит — его возможно вылечить без операции, а чуть позже артроз, который виден на рентгеновских снимках и МРТ. То есть все идет к эндопротезированию — замене сустава на имплант — и только благодаря эксплуатации ног со слабыми мышцами.
Поэтому бег, игры, необходимо заменить на более правильные упражнения. А предотвратить протезирование поможет регулярное выполнение упражнений, которые мы представляем сегодня. Незначительная болезненность при их выполнении допускается.
Дракон
Упражнение позволяет прорабатывать суставы ног в декомпрессионном режиме. Это одно из самых универсальных упражнений при лечении острых болей в спине (поясничный отдел позвоночника), болей в тазобедренном, коленном и голеностопном суставах, коксартрозе.
Это упражнение прорабатывает и растягивает мышцы передней поверхности бедра (квадрицепс), ягодичные мышцы и мышцы голени.
При отеках коленного сустава, когда опора на колено невозможна (повреждение менисков, крестообразных связок), упражнение выполняется лежа на боку. Противопоказаний не имеет.
И.П. Стоя на четвереньках, упор руками в пол. Один конец резинового амортизатора зафиксирован в верхней точке комнаты, второй за манжету — к ноге (нижней трети голени). Можно работать с партнером. Тяга коленом вперед из положения прямой ноги назад.
Допускается выполнение через боль (в первых 3–4 движениях). Количество повторений — 20, постепенно увеличивая растяжение резины или количество резиновых амортизаторов.
Аддукция (приведение)
Упражнение снимает осевую нагрузку с коленных и тазобедренных суставов. Оно не только восстанавливает крестообразные связки и приводящие мышцы бедра, но и является помпой кровотока для органов малого таза (тазового дна). Поэтому служит лучшей профилактикой простатита у мужчин, эндометриоза и миомы матки у женщин. Хорошее средство профилактики геморроя. Противопоказания: коксартроз 2–4-й степени, паховая грыжа.
Вариант 1. И.П. Сидя на полу, боком к неподвижной опоре (или партнеру), ноги вытянуть вперед. Тяга прямой ногой резинового амортизатора из стороны к центру.
Допускается болезненность в паху и внутренней поверхности коленного сустава. Количество повторений — 20.
Вариант 2. И.П. То же. Нога зафиксирована за верхний блок тренажера. Этот вариант подойдет физически ослабленным людям.
Абдукция (отведение)
Упражнение включает абдукторы бедра, участвующие в кровоснабжении коленных и тазобедренных суставов, поясничного отдела позвоночника и органов малого таза. Прекрасно восстанавливает крестообразные связки коленного сустава, является профилактикой коксартроза и остеохондроза поясничного отдела позвоночника. Противопоказания: коксартроз 2–4 степени, паховая грыжа.
Вариант 1. И.П. То же, что и в предыдущем упражнении. Только выполняется отведение прямой ноги максимально в сторону. Амортизатор необходимо зафиксировать за неподвижную опору или воспользоваться услугами партнера.
Вариант 2. И.П. То же, что в варианте 1. Отведение выполняется прямой ногой, зафиксированной с помощью манжеты к верхнему блоку тренажера.
На спине
Самое универсальное упражнение для позвоночника с остеохондрозом и грыжами межпозвонковых дисков, а также для суставов нижних конечностей. Упражнение полезно также при болях в нижней части спины, при болезнях тазового дна у мужчин и женщин. Прекрасно растягивает мышцы задней поверхности ноги, внутри которых проходит седалищный нерв. Противопоказаний не имеет.
Вариант 1. И.П. Лежа на спине, головой к неподвижной опоре, один конец резинового амортизатора зафиксирован за нижнюю треть голени, другой — за неподвижную опору в максимально высокой точке. Или попросите помочь партнера. На выдохе опускаем прямую ногу вниз до касания пяткой пола, затем возвращаем в исходное положение. Количество повторений — 20.
Вариант 2. И.П. Лежа на спине, головой к тренажеру, прямыми руками держаться за специальные рукоятки. Нога зафиксирована за верхний блок тренажера.
Растяжка квадрицепса — передней поверхности бедра
Любой сустав имеет четыре поверхности, не одинаково нагружаемые. Самую большую нагрузку переносят четырехглавые мышцы бедра (передняя поверхность бедра) и голеностопные суставы, а результате они «забиваются» и становятся «деревянными», плохо растягиваются. Сидение на пятках постепенно восстанавливает эластичность мышечно-связочного аппарата. Противопоказания: коксартроз, гонартроз 2–4-й степени.
И.П. Сидя на полу (коврик) на коленях, с валиком (разного диаметра) в подколенной ямке. Сидение от 5 секунд до 5 минут, через болезненность в мышцах передней поверхности бедра и в голеностопном суставе, под который в первые занятия можно также подкладывать валик. Со временем надо стремиться сесть на пятки без валика.
После выполнения упражнения — самомассаж мышц бедра и холодный душ от колена вниз (в ванне).
Автор 
Сергей Бубновский доктор медицинских наук, автор метода кинезитерапии и основатель клиники, автор книг о безоперационном лечении опорно-двигательного аппарата
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