Evdokimenko exercises. Book “Anatomy of Luck: The Umbilical Cord Principle”

Therapeutic gymnastics is the fundamental basis of complex therapy for diseases of the musculoskeletal system. During the process of recovery from operations and injuries, it is important to perform special exercises aimed specifically at the damaged area. A well-known specialist in the treatment of osteoarticular pathologies, Dr. Evdokimenko has developed a unique proprietary method of therapeutic exercises for patients with diseased joints.

Pavel Valerievich gives invaluable experience that allows one to achieve healing from an illness in a non-drug way, because many people have seen through their own example the ineffectiveness of taking modern medications.

About the author of the technique

Dr. Evdokimenko Pavel Valerievich is a graduate of medical school, which he graduated with honors back in 1984. Next, the future eminent doctor entered the Moscow Medical Institute, where he received a medical diploma. Pavel Valerievich devoted the following years to work in the capital's arthrosis center, as a rheumatologist. For many years, Dr. Evdokimenko provided qualified assistance to people suffering from severe articular pathologies: gouty arthritis, intervertebral hernias, osteoarthritis and other dangerous ailments.

The next step in the biography of Dr. Evdokimenko was teaching at the Peoples' Friendship University. Here, Pavel Valerievich shared with students theoretical skills in dealing with insidious diseases of the motor system, based on the experience gained in medical practice. At the same time, Dr. Evdokimenko did not abandon his practical activities and continued to treat people.

Medical books

Experienced specialist Dr. Evdokimenko has published 12 printed manuals, which can be found on Dr. Evdokimenko’s official website in the “Smart Medicine” section. Books by the eminent rheumatologist can be easily purchased in online stores listed on the author’s website and can be delivered anywhere in the world.

In his works, Pavel Valerievich reveals the most pressing problems of musculoskeletal dysfunction: postural disorders (scoliosis, kyphosis), gout, radiculitis and myositis of the cervical spine, intervertebral hernias, tendon inflammation, meniscopathy, and so on.

Bibliography of the doctor - Dr. Evdokimenko became the author:

Book “If your knees hurt: healing gymnastics”

The publication tells about effective physical exercises that help restore the activity of the knee joints and joints. The book describes in detail the reasons for the development of this pathology and methods of self-treatment of the disease.

Book "Back and Neck Pain"

The author of the book is confident that most diseases of the spinal column can be cured by correctly influencing certain areas of the body. This book contains valuable material that will be useful to modern people living under stress, a sedentary lifestyle and sedentary work.

Book "Pain in the legs"

People of all ages experience pain in the lower extremities. This pathological phenomenon knocks you out of your usual way of life, causes discomfort and limits freedom of action. In the book, Dr. Evdokimenko gives the most important recommendations for treatment and relief of painful symptoms. The manual is written in clear language, and important nuances of therapy are formed thanks to the rich experience of a professional rheumatologist.

Book “Arthrosis of the hip joints: healing gymnastics”

The work outlines a detailed algorithm for therapeutic exercises for coxarthrosis. You will find the answer to the question of how to stop the destruction of cartilage tissue and restore the mobility of the affected joints. Healing gymnastics under the guidance of Dr. Evdokimenko is an accessible way to overcome the disease.

Book “Pain and Numbness in the Hands”

From this book you will gain valuable information about what leads to the development of this disease, how to prevent and treat it. The manual will tell you what procedures need to be carried out in order to return to a full life.

Book "The Secret Formula of Health"

When you read the book, you will understand why a person gets sick, what pathogenic factors affect their health, and you will be able to cope with almost any ailment on your own.

Book "The Cause of Your Illness"

The main idea of this manual is the harmful effects of stress on all systems of the human body. The author of the doctrine, Dr. Evdokimenko, makes interesting conclusions about the genesis of many diseases, based on the real life stories of his patients. The doctor gives practical recommendations that will allow you to protect yourself from the pathogenic effects of unfavorable environmental factors.

Book "Arthrosis"

This is a tutorial on one of the most common diseases - arthrosis. How to prevent the development of an insidious age-related disease? What symptoms should you look out for? How to diagnose and treat pathology? The answers to these questions are presented in this book.

Book "Arthritis"

Inflammatory lesions of joints and tendons are accompanied by painful symptoms. Pain and stiffness of movement reduce a person’s vitality. This book will introduce the reader to what the prerequisites for the development of the disease exist, what complications there may be, how to eat in order to minimize all risks, and what kind of physical activity should be given to damaged joints for their successful recovery.

Book “Being healthy in our country”

This work discusses in detail the topic of recovery without the use of modern medications. The book describes methods of treating such serious diseases as diabetes, osteochondrosis, intervertebral hernia and many other pathologies, without expensive drugs and surgical intervention.

Book “Anatomy of Luck: The Umbilical Cord Principle”

The author of this book, Dr. Evdokimenko, offers to philosophize on the topic of light and dark streaks in the lives of each of us. The secrets of managing your own luck are revealed, the question of the fairness of the world's structure is raised, and the most exciting aspects of human life are touched upon.

"The Big Book of Health by Doctor Evdokimenko"

The medical manual is a collection of all Evdokimenko’s publications in one book. Here the reader will find answers to any questions regarding human health.

In addition to important health aspects, Pavel Valerievich’s works reveal many psychological nuances that have a direct impact on the development of certain diseases. The reader will be able to build in his mind the cause-and-effect relationships of his illnesses and direct vital energy to recovery.

The essence of the joint treatment method

Let's figure out what the meaning of the unique gymnastic technique is:

Complexes of health-improving exercises

Academician Dr. Evdokimenko created a special system of classes that covers all pathological zones of the musculoskeletal system.

Gymnastic exercises for the shoulder joint

Having been diagnosed with arthrosis of the shoulder joint or periarthrosis of soft tissues, the patient is asked to perform the following actions:

Smooth circular rotations of the shoulders. In this case, the person must take a sitting position. The upper limbs need to be spread apart and closed at the waist. The point of this lesson is to continuously rotate the arms in the area of the shoulder joint. The duration of the gymnastic process is 2-3 minutes. Then, after a minute's rest, you need to position yourself in the same way, sitting on a hard and level plane and fastening your hands at your waist, make forward and backward movements with your shoulders for 4-5 minutes.
Take a “sitting” position, place the palm of your left hand on your right shoulder, with your elbow pointing perpendicularly downwards. Then, with your free right hand, you need to make leisurely pulling movements, grasping the opposite elbow. In this way, the shoulder joint is subjected to a smooth impact. Such manipulations must be performed for 4 minutes, 5 times on each side.

Therapeutic exercises for the knee joint

Gymnastics for the hip joint

Taking a “lying” position on your back, fully straighten your lower limbs and point your arms along your body. Slowly lift your pelvis up 20 cm and try to hold it in this position for 1 minute. Do this exercise 3-4 times a day.
Sit on the floor, bend one leg at the knee and clasp it with your upper limbs. Try to pull it as close to your body as possible. Lock in this position for 1 minute and smoothly return to the starting position. Do this up to 4 times a day.

Therapy of coxarthrosis and gonarthrosis

To eliminate them, Dr. Evdokimenko considers effective:

From the “standing” position, you need to lean on your healthy leg, while holding your hands on a wall or table. The affected leg needs to be moved several times. You need to perform the exercise carefully, raising your leg to a height at which pain does not appear.
Also, while in a standing position, perform smooth squats and straightenings. Don't squat all the way to the floor. Perform this exercise based on your physical capabilities and health status.

What to do for osteochondrosis of the cervical spine

Other exercises

Lie down, face down, trying to slowly raise your lower limbs 10cm up. In the air, try to spread them apart and carefully connect them back. Keep your legs elevated as much as possible. Do 3 sets, 3 times a day.
You need to lie on your side, lift your leg up and stretch the muscles, turning your ankle and thigh area out and in. Number of repetitions 8.

Indications and contraindications for physical therapy

All people who have any malfunctions in the functioning of the musculoskeletal system, as well as those who want to prevent possible diseases in the future, have indications for therapeutic exercises.

Contraindications to classes:

increased body temperature (from 37 degrees);
postoperative period (from 3 weeks to two months);
period of exacerbation of internal organ disease;
too high or low pressure;
menstruation in women.

Where does Dr. Evdokimenko see

Getting an appointment with Dr. Evdokimenko will not be difficult. You can make an appointment in advance by calling the number listed on the specialist’s official website. Pavel Valerievich works at the Moscow clinic “Z.O.V,” which has a convenient location on Leninsky Prospekt. The cost of the first visit is 5,000 rubles.

Patient opinions

The treatment methods of an eminent rheumatologist with many years of experience do not leave his patients indifferent. Reviews from once sick people eloquently indicate the effectiveness of Dr. Evdokimenko’s unique health system.

The simplicity and accessibility of its treatment methods are highly appreciated by grateful patients. Pavel Valerievich every day gives people hope for a successful recovery, when it would seem that recovery is impossible.

Hello, dear readers!

Tell me, do you suffer from pain in your knees and shoulders? Don't know how to cope with joint diseases? We invite you to learn about therapeutic and preventive gymnastics for these diseases!

It is in this article that we talk about how therapeutic exercises help with arthrosis of the knee joint. By applying our tips and recommendations, you can start exercising to heal your knees and learn how to improve your well-being in pathologies of the main joints of the human body.

What is arthrosis of the joints?

Joints consist of the connection of two or more bones and provide mobility to the human musculoskeletal system. Their main function is to correctly distribute the load. With age, the muscles of the body become weaker, the amount of fluid in the joints decreases, mobility decreases, and pain may appear.

A disease in which intra-articular cartilage tissue is destroyed is called arthrosis. This disease is very common and can lead to disability and loss of ability to work. The greatest danger to human life is caused by damage to the largest joints by this pathology: the knee, hip, shoulder, and also the joints of the foot.

Methods for treating arthrosis and the benefits of therapeutic exercises

After diagnosis, treatment of pathology involves various methods. Surgical intervention may be required in advanced stages of arthrosis. In other cases, drug treatment is usually used, with possible intra-articular injections. Physiotherapy has a very good effect on such diseases.

Mandatory therapeutic components in the treatment of this serious disease are exercise therapy or therapeutic exercises. This effective method allows you to strengthen the muscle frame to protect and perform the functions of diseased joints. With the right approach to exercise, you can soon feel improvements and completely cure the disease.

Gymnastics helps improve the elasticity of ligaments and tendons, restoring cartilage tissue. Blood supply to problem areas and metabolism in the body improves. The emotional state and well-being of the patient improves, making recovery faster. To answer the question “what kind of therapeutic exercises should be done for arthrosis?”, we recommend paying attention to Evdokimenko’s system of exercises.

Therapeutic gymnastics Evdokimenko and basic rules

Pavel Evdokimenko is a rheumatologist who has been practicing for more than 20 years. He has written more than 10 books on joint diseases and successfully uses gymnastics to treat arthrosis. He developed types of therapy taking into account the patient’s age and the form of the disease. Thanks to his exercises, many patients avoided operations and began to recover.

According to Evdokimenko, gymnastics has the maximum and fastest healing effect if the following rules are observed:

start with simple gentle static exercises to strengthen muscles;
perform the exercises smoothly, without jerking;
stretch gradually, there should be no pain;
exercise regularly, preferably every day.

Contraindications to therapeutic exercises

There are a number of restrictions on such activities. Classes are not recommended in the following cases:

Oncology of any degree and tuberculosis.
Abdominal and groin hernias, as well as serious diseases of internal organs.
High blood and intracranial pressure.
Heart disease and the postoperative period.
High body temperature and menstrual period in women.

For chronic diseases, be sure to consult your doctor. During an acute period of arthrosis, stop exercising and consult a specialist about the time to resume training.

Therapeutic exercises for arthrosis of the knee joint

The large knee joint is another one of the most mobile in the human skeleton and very dangerous for injury. This part of the body is complex in its anatomical structure and includes 3 bones: the patella, femur and tibia. Excess weight, past knee injuries, and advanced age are the main causes of knee arthrosis.

Pavel Evdokimenko offers 9 effective exercises to cure this common disease:

1. Start the first three exercises lying on your stomach. Legs straight, arms along your body, and press your pelvis firmly to the floor. Now, engaging the abdominal and thigh muscles, lift your right leg 15 cm above the floor. Holding in this position for about 30 seconds, slowly lower it and repeat the same actions with your left leg.

2. Bend your right leg at the knee 90°, lift it 10 cm, holding the weight for half a minute. After lowering, repeat the exercise with the other leg.

3. Raise both legs above the floor by 10-15 cm. Smoothly spread them and then bring them together. Try to do 8-10 times.

4. Now, lying on your right side, lift your left leg 45° up with a pause of 30 seconds, bend the other leg at the knee. Do the same while lying on the opposite side.

5. Sitting on a chair, slowly lift it higher. Try to hold in this position for 1 minute. 2-3 are enough for each leg.

6. Standing straight, rise smoothly onto your toes and remain in this position for about 60 seconds. Perform 10 repetitions.

7. Perform according to the principle of the previous position, only stay on your heels and raise your toes.

8. While standing, lift the heel of one foot, while keeping the other foot motionless. Now “roll” from one foot to the other, lowering and raising the heels of opposite legs.

9. At the end of the complex, sit down and do self-massage. Rub and massage the front and side of the thigh with your palms from the knee up for 3-5 minutes.

Performing this complex will improve motor functions and reduce knee pain in the first sessions. You can do it yourself, but at first you should contact an experienced specialist.

Therapeutic exercises for arthrosis of the hip joint

Osteoarthritis of the pelvic joints may not be detected for a long time at stage 1, manifesting itself in discomfort and mild pain during exercise, which goes away during rest. Subsequently, the disease progresses, continuing to destroy bone tissue and cartilage. Therefore, therapeutic exercises should be done for the purpose of prevention at any age.

In exercises for the rehabilitation of the hip joint, the main load should fall on the muscles of the hips and buttocks. Movement complexes consist of static and dynamic exercises. As a sample of therapeutic exercises for the pelvis, you can use the video of doctor Evdokimenko’s classes.

Gymnastics treatment for arthrosis of the foot joints

Osteoarthritis of the foot ranks third in frequency after the knee and hip joints. During physical activity, a person experiences pain in the toes. If left untreated, it becomes painful to stand on the foot. At the last third stage of arthrosis, the disease can cause disability due to foot deformity.

The use of exercise therapy for the treatment of destruction of cartilage tissue of the foot occurs first in a supine position, by rotating the feet, abducting the toe and heel back and forth. In the future, the work occurs while sitting, and the patient imitates walking without lifting the soles of the floor. As the muscles of the problem area strengthen, the patient begins to exercise with the help of additional special devices.

Exercises for arthrosis of the shoulder joint

With arthrosis of the shoulder, there is limited movement of the arms - lifting them up or moving them behind the back. The shoulder becomes numb, severe pain may occur, and the muscles spontaneously tense. In extreme cases of the disease, deformation of the joint occurs. Successful treatment requires the use of special exercises.

Gymnastics for shoulder arthrosis eliminates additional weights - no weights or dumbbells! These are basically isometric exercises consisting of tension followed by relaxation. During the period of exacerbation, only the muscles of the hand, forearm, and back are used in training, without including the affected joint in the axial load. On the Internet you can choose the most appropriate option for you to exercise for shoulder rehabilitation.

What to remember:
Arthrosis is a serious disease that manifests itself in the destruction of cartilage tissue in joints.
Treatment occurs with medications and therapeutic exercises. At the last stage of arthrosis, surgical intervention is necessary.
Doctor Evdokimov’s therapeutic exercises have been tested for years and help cure joint diseases.
There are contraindications for treatment with therapeutic exercises.
Therapeutic gymnastics helps in the treatment of arthrosis of the knee, hip, shoulder joints and foot diseases. To restore each problem area, you can choose an effective therapeutic set of exercises.

See you in the next article!

Eleven best exercises for the treatment of arthrosis of the hip joints from Dr. Evdokimenko

The following exercises are suggested for treatment:

This exercise is performed on the floor while lying on your stomach with your legs straight. Raise your straight legs one by one, holding the raised leg in the air for a few seconds. After a short pause, we repeat the same movements only at a fast pace. After this is completed, the next step is relaxation of the calf muscles;
We take a lying position, placing our arms along the body. Bend your leg at a right angle, lift it and hold it there for about 40 seconds. Then repeat the same movements with the other leg. Approximately 15 are performed at one time;
This process deserves special care and attention, since it can be performed by people in excellent physical shape. We lie down on the abdominal cavity, straighten our legs and raise them together as high as possible, slowly move them apart to the sides, and keep our arms along the body;
We lie on our side, try to raise our leg to a height of 45 degrees and hold it for about 50 seconds. We relax and change position, turning over to the other side, and do the same;
We lie down on the floor. We bend one leg and straighten the other. We raise the straight leg and begin to perform movements with the foot;
In the position on your back, spread your legs in different directions, approximately shoulder-width apart. Then pause and speed up the pace when doing the next exercises. Do the exercise 10 times and relax your muscles;
We sit on the floor, straighten our legs and back. We bend forward, trying to grab our feet with springy movements and without bending our legs. Do these steps 5 times;
We sit down, straighten one leg, and lift it as much as physically possible. Hold at this height for about 35 seconds. Lower and relax your calves;
Sit on the floor with your back against the wall. Spread your straightened legs to the sides as far as your physical capabilities allow. Then we clasp the leg that causes discomfort with our hands and bend it, placing the foot on the floor. The next movement, using our hands, is to bend to the other knee until pain is felt.
Sit on the floor with your back to the wall and spread your legs to the sides;
Perform a light kneading massage on your thighs after exercise.

Video: Therapeutic gymnastics for hip joints

Nine best exercises for gonarthrosis - arthrosis of the knee joints

Such exercises are effective in knee therapy.

There are a number of symptoms for which gymnastics is prohibited:

Menstruation;
Increased arterial and;
High body temperature;
The period after surgery;
At ;
For dysfunction of the cardiovascular system.

The presented gymnastics includes the following exercises:

We lie stomach down on the floor, straighten our limbs, hold our arms along the body. One limb in a straight position, lifting and holding at a height, for about 50 seconds. Then change leg and do the same;
Lie on your stomach, arms along your body, bend your limb at an angle of 90 degrees. Raise the bent limb and hold this position for 20 seconds. Then we do the same movements with the second leg;
We lie on our stomach and raise our straight legs to the maximum possible height. Keep it at a height for about 30 seconds. Movements must be performed smoothly;
We lie on our side, straighten one leg and bend the other. We try to raise the straight leg by 45 degrees and hold it for about 40 seconds;
Sit on a chair, straighten one leg and try to lift it as high as possible, hold for about 30 seconds;
We stand up, holding the back of the chair, and rise on tiptoes as high as possible, for about 40 seconds. Afterwards, rest and relax;
Hold on to the chair, lifting the tips of your toes, fixate for 50 seconds;
Stand up straight and holding onto the back of the chair, you need to raise your heel as high as possible. Maintain this state for about 40 seconds;
We finish the procedure with a thigh massage.

Video: Therapeutic exercises for knee joints

Exercise for knee joints from Pavel Evdokimenko

It is necessary to perform gymnastics for healing and warming up the knee joints daily for 40 minutes. At the initial stage, smooth movements are made with a gradual increase in rhythm.

We lie on our backs, stretch our arms up and our toes down until it stops. Thus, we stretch the back muscles as we inhale, and the toes of our feet as we exhale;
We place our hands along the body and begin to lift our legs one by one. We stretch our toes up and inhale, while exhaling we raise the heel;
We perform “bicycle”;
We perform the “butterfly” exercise, with our feet together and our knees apart.

Exercises for the shoulder joints

The following exercises are performed for the shoulder joints:

Wrap your arms around your waist, spreading your arms to your sides. Alternately raise your shoulders and pull your head in. Repeat 5 times;
Lean on a chair, hang your other hand down and wave it for 20-30 seconds.

Video: Gymnastics for shoulder treatment

Exercises for the cervical spine

A set of exercises for the cervical spine:

We sit on a chair, put our hands on our knees and turn our hands palms up, lower our heads, relax our neck muscles;
Take the “lotus” position, straighten your back, pull your shoulder blades towards each other;
Sitting on a chair, take an even position and turn your head;
Lie down on a thin pillow and, pressing with your head, hold in this position for about 40 seconds;
We stand straight, toes and heels together, turn our heads in different directions, relaxing the neck muscles.

Conclusion

Evdokimenko’s gymnastics includes a set of methods aimed at developing muscle and joint functions.

With the help of gymnastics, the human body is prepared to perform physical activity.
Before starting classes, consultation with your doctor is necessary.

Video: Gymnastics for the treatment of pain in the elbow and elbow joints

For arthrosis of the hip joints, Evdokimenko’s healing gymnastics is an important part of the successful treatment of the patient. Only an integrated approach to the treatment of the disease will help to achieve an improvement in health, especially when large joints are affected. Exercise therapy will successfully strengthen muscles and ligaments, activate local blood circulation and ensure the delivery of all necessary nutrients to cartilage tissue.

Principles of exercise therapy from Evdokimenko

A set of exercises is developed depending on the location of the affected joint individually for each patient. This takes into account the patient’s health status, the degree of development of the pathological process, the severity of the disease, the presence of complications and concomitant diseases. Incorrect selection of movements can significantly worsen the patient’s well-being. It is advisable that the set of exercises be agreed upon with a physical therapy specialist.

Dr. Evdokimenko has developed special exercises for all large joints for arthrosis, which must be taken into account. A personal approach will ensure achievement of a positive result in the shortest possible time, while minimizing the risk of side effects.

Gymnastics is aimed at strengthening muscles, ligaments and improving tissue trophism. In this case, there are no exercises in which the patient must bend, straighten or rotate the damaged joint. After all, increased stress leads to further progression of the disease and deterioration of the patient’s health.

When performing gymnastics, there may be minor pain due to the load on muscles that were not previously intensively involved. This condition will go away after a few days of regular exercise. If the movement is accompanied by sharp pain, it should not be done. There are 2 explanations for this: either it was done incorrectly, or it doesn’t suit you.

Exercise therapy should be done only during remission. It is strictly forbidden to perform gymnastics during an exacerbation of the disease. Pavel Evdokimenko has developed a fairly large set of exercises for large joints. However, it is not necessary to do them all at once. Among them there are movements not only to strengthen the affected joints, but also to the back and abdominal muscles. One physical therapy session should include about 2-3 stretching exercises and 5-7 strengthening exercises. A large selection will allow you to diversify your workout; its duration should be about 15-30 minutes daily.

Types of exercises for joint diseases

In case of joint diseases complicated by degenerative-dystrophic processes, it is strictly forbidden to make fast dynamic movements. These are squats, swings of arms, legs with maximum amplitude and others.

All exercises should be static, in extreme cases - slow dynamic. With their help, you can strengthen weakened muscles and ligaments of the joint, because with pain in the knee, a person will spare this leg, which over time will lead to their atrophy.

The most common example of a static exercise is to lie on your back and raise your leg 10-20 cm above the support level and hold it in this position for 1-2 minutes. Slow dynamic movement - slowly raise and lower the limb several times.

An important role in the successful treatment of diseases of large joints is played by exercises aimed not only at strengthening, but also at stretching the joint capsule and ligamentous apparatus. These movements must be performed very slowly and carefully. You cannot do gymnastics through force, overcoming pain. You need to be patient, and after a few weeks of regular gymnastics, joint mobility will increase slightly.

Exercise therapy for coxarthrosis

Physical therapy for diseases of the hip joints should be carried out very carefully, taking into account the patient’s condition. Classes should begin with static exercises. In this case, the thigh muscles are used, and the joint itself remains motionless. Coxarthrosis involves training with the patient lying on his back or sitting.

Basic exercises for physical therapy for diseases of the hip joints at home:

Spread a rug on the floor and lie on your back. Slowly and carefully raise each leg 15-20 cm and hold for 30-40 seconds. During classes, you need to ensure that the training rules are followed: lifting the leg should be done using the muscles of the thigh and buttock. Do the exercise with both limbs and rest a little. After this, repeat the load in a dynamic version: smoothly raise your leg 10-20 cm and slowly lower it, holding it at the highest point for several seconds. You need to make 10-12 approaches, each time taking a short break.
Roll over onto your stomach, stretch your arms along your body, and bend one leg at the knee. Raise it above the floor level by 10-15 cm and hold it for 30-40 seconds. Lower the limb, relax and repeat the movement with the other leg. Repeat the exercise in a dynamic form - smoothly raise and lower several times. Gymnastics for arthrosis should be carried out correctly and slowly, you should follow the recommendations. Your goal is to activate blood circulation and strengthen muscles, not to lift the limb as high and quickly as possible.
Lying on your stomach, extend your arms along your torso and straighten your legs. Suitable for physically strong people, as it is a rather difficult exercise and can cause an increase in blood pressure. To perform it, you need to slightly raise both legs, spread them apart and bring them together. Movements should be slow and smooth. You need to do 8-10 approaches.
Lie on your right side, bending the same limb at the knee. Raise your left leg 45° and hold for 20-30 seconds. Turn to the other side and repeat.
The starting position is similar to the previous one. Raise your straight leg to a level of about 45°, and while holding it at the height, slowly turn it outward and back. Repeat rotational movements 8-10 times. You should turn out not only the foot, but the entire limb, starting from the hip. The exercise is quite difficult; it must be done very slowly and smoothly so as not to cause damage to the diseased joint.
Lie on your back, bend your knees, and extend your arms along your torso. Raise your pelvis, resting on your shoulders and feet. Stay in this position for 20-30 seconds, lie down and relax. Repeat the movement several times in a slow dynamic version.

Exercise therapy for gonarthrosis

For arthrosis of the knee joint, physical therapy includes certain types of exercises that are performed from different positions. The first 4 movements are similar to those that need to be done for coxarthrosis.

Subsequent training should be done while sitting on a chair or standing. To achieve a positive result from physical therapy, the load must be increased gradually, increasing the number of movements and the total time of the session. After finishing the workout, the patient should rest and relax. To do this, you can lie on a horizontal surface: this will improve blood circulation in the joints. It is advisable to take a contrast shower.

The following set of exercises will help heal your knee:

Sitting on a chair with a flat back, straighten and raise each leg in turn. If possible, it is advisable to hold it in this position for about 40-50 seconds.
The patient should face the chair and lean on its back. Raise yourself on your toes and stand there for 3-5 seconds. Repeat the exercise several times.
Without changing your position, lift yourself onto the toe of one leg, and then stand completely on the sole. At the same time, stand on the toe of the other limb. Repeat the movement several times. You will get a “roll”, thanks to which blood circulation in the knee joint is activated.
The final stage of any workout is a light massage. You can do it yourself, without the help of family and friends. It is necessary to gently stretch the muscles of the anterolateral thigh.

Gonarthrosis is quite difficult to treat, so you need to make every effort to achieve a positive result. Physical therapy can provide effective help, but for this you need to do exercises regularly for a long time.

The proper functioning of the human musculoskeletal system largely depends on the condition of the joints. They provide mobility to the entire skeleton.

In a healthy state, cartilage absorbs and distributes load, joint fluid creates a protective film, and collagen fibers provide rigidity. With age, the amount of water and chondrocytes decreases, and the cartilage becomes rough and dry. The muscles weaken, pressure on the bone increases, and the joints begin to hurt. Ailments affecting the hip area cause significant suffering and discomfort.

Muscle spasms and inflammatory processes are treated with medication. To enhance the effect, it is necessary to restore the muscle corset. It maintains the bones of the skeleton in the correct position and helps normalize movements. This is helped by special gymnastics for arthrosis of the hip joint.

About Dr. P.V. Evdokimenko

Academician Pavel Valerievich Evdokimenko, using his 20 years of experience as a rheumatologist, is developing effective methods for the complex treatment of many diseases. The course may include sessions of healing gymnastics, manual therapy, joint traction techniques, cryotherapy and drug support.

The doctor successfully helps patients suffering from:

Poor posture, stooping.
Pathologies in the cervical and thoracic region.
Bekhterev's disease.
Osteoporosis.
Arthrosis of the knees or hip joints.
Meniscus disease.
Inflammation of the thigh tendons.

As a medical expert, he often appears on television health programs. But the main thing is that it was possible to develop an effective remedy for Evdokimenko for arthrosis of the hip joints. Therapeutic gymnastics is still popular today.

As a practicing psychophysiologist, he knows that some patients cannot get advice from a highly qualified doctor. Therefore, he published several books about joints for the general reader, where he formulated the essence of the research in detail and clearly and presented the results.

The essence of the technique

The original gymnastics is quite simple and does not require special conditions or equipment. Basic exercises can be done independently at home. Dr. Evdokimenko has developed special complexes for different groups of joints. An important feature is smooth and slow execution.

Due to the number of repetitions, exercises can have different loads. If fixing the body in a certain position lasts about 5 seconds, then you need to perform 10–15 repetitions. If it is possible to hold a motionless position for about a minute, then once is enough.

Complex for the hip joint

When performing gymnastics aimed at rehabilitating the hip joints, it is worth considering that all the loads should be borne by the muscles of the buttocks and thighs. Some movements are presented in two versions - static and dynamic.

Raising straight legs from a prone position with your stomach down:

Option 1: raise one leg to a level of 15 cm and hold it there for 45 seconds. Slowly return to the starting position. After a few seconds, repeat the same with the other leg. It is enough to do it once. Only the thigh and gluteal muscles work. Do not lift your pelvis and stomach off the floor. The torso does not rotate or shift. You can start from a low height. The main thing is proper execution.
Option 2: raise your legs one by one, holding them at the highest point for 3 seconds. When lowering your leg, you need to relax your pelvic muscles for a few moments. Repeat 10 times. Both legs should tense and work for the same amount of time. You can do the first option first, and after resting, proceed to the second.

Starting position – belly down:

Option 1: Bend one knee and lift your leg. Stop for 45 seconds. Gently lower to the floor and relax as much as possible. After resting, do the exercise with the other leg. It is necessary to control the statics of the torso, abdomen and pelvis.
Option 2: slowly raise and lower the bent leg up to 10 times, delaying at the top point for 3 seconds. When lowering your leg, remember to relax your muscles as much as possible. The knee joint should be in a bent position strictly at a right angle. Perform with both legs in turn.

Raising the pelvis while lying on your back:

Option 1: Raise your pelvis as much as possible and hold for 45 seconds. Returning to the starting position must be done very smoothly and carefully.
Option 2: Repeat raising the pelvis 10 times with a short stop for 3 seconds.

Raising the pelvis and legs:

Option 1: Legs bent at the knees, spread 30-40 cm apart. Feet on the floor. Resting your shoulders, try to raise your pelvic part of your body as much as possible and hold for 30 seconds. For static execution, once is enough.
Option 2: In dynamics, you can record the upper elevation of the pelvis for 3 seconds. And increase the number of repetitions to 15 times. It is necessary to remember about the smoothness and regularity of movements. Sudden movements should not be allowed. Every time you go down, relax completely.

You should always remember that the key to success is performing the exercises correctly. Also, don’t push yourself to the point of exhaustion – it won’t end well.

Other exercises

The next exercises are a little more difficult. They are performed lying down. Each of them is practiced in yoga and requires little physical training. Complex performed on a mat:

Lie face down. Smoothly raise both legs at once to a height of 10 cm, spread them in different directions, and then connect them. Hold it in weight without lowering it. Repeat 8 times.
Lie on your left side. Bend the leg on the mat slightly. Raise your right leg and stop for 30 seconds. Repeat on the right side.
Lying sideways, raise the leg on top, turn the ankle and thigh outward, then inward. Repeat 10 times, turn to the other side.

Exercises that are performed while sitting on the mat: connect your legs straight, carefully lean forward. The task is to clasp your feet, leaving your knees straight. You need to stay for 3 minutes. Practice once every day. If it is difficult or tight ligaments prevent you from grasping the foot, you can use a belt or a regular towel. Putting the loop on both feet, hold onto its ends with your hands.

When doing bends, it is advisable to listen to your body and do only what is possible.
Every movement is performed without effort or jerking.
Once you've reached your maximum incline, it's best to just relax. After just a minute, the muscles will allow you to bend over a little more. Then again.
By exercising regularly, you can significantly increase your flexibility.

The main task of this exercise is to stretch the surface of the back muscles and the muscles of the hips so that the angle of inclination doubles. This will eliminate spasms and improve blood circulation in the lower extremities.

There is also an exercise on a chair: you need to carefully raise one leg to the maximum possible height and fix it for 45 seconds. Repeat 3 times.

You should not strive to do gymnastics quickly or with a large amplitude. The exercises are designed to increase blood flow. This can only be achieved with smooth, slow movements.

Knee workout

Being the most active and complex, the knee joint is involved in all basic human movements. Thanks to him we walk, jump, run. Without it, it would be impossible to climb the stairs or even just stand still.

Injuries, chronic diseases or inflammation worsen the condition of tissues, bones, menisci and disrupt the activity of muscles and ligaments. By starting physical therapy classes in a timely manner, you can significantly improve the functioning of the musculoskeletal system.

Raise for 40 sec. straight leg. The pelvis remains motionless. The movements are performed by the muscles of the abdomen and thighs.
Bend your leg, creating a right angle. Take your time to lift it up. Try to hold her in this state for 10 seconds. Do the same with the other leg.
Raise your legs at the same time to the possible height. Slowly connect and separate. Sometimes your blood pressure may increase. Therefore, people with hypertension should control their condition.
Turning to the right, bend the leg lying below at the knee. Raise your left leg as much as possible and hold for 20 seconds. Then on the other side.
Raising the legs from a position sitting on a chair is done only once. Carefully lift one leg first. Hold for 1 minute. Then another. If your knees hurt, then when performing, you need to reduce the amplitude.
When performing any exercises while standing, you must hold on to the back of the chair. First for 3 seconds. rise on your toes.
Then hold for a few moments, rising on your heels.
Shifting from one leg to the other. The left foot rises to the toe. The right leg is completely motionless. Then the legs change. When performed correctly, you should feel warm in the knee area.
Self-massage for arthrosis of the knee joint is carried out in the form of rubbing the skin, kneading the muscles, and stroking. The surface of the thighs is massaged for several minutes. You need to start from the knee and gradually rise to the groin.

Joint gymnastics is relevant at any age. With knee arthrosis, pain decreases after the first exercises. After all, Evdokimenko’s technique has a restorative effect on the knee joints and at the same time helps to consolidate the positive dynamics of treatment.

Frequent mistakes of patients

Typical patient mistakes:

Not a serious attitude. Many patients take only medications or do exercises irregularly. Unfortunately, they forget that when the pain subsides, it is necessary to use the body's resources and begin the recovery process through physical exercise.

Overstrain of joints. Sudden movements, repeated deep squats, swings in the presence of knee arthrosis, or active twisting movements in coxarthrosis can lead to disaster. The efforts must be accurately calculated, the technique must be worked out.

Self-medication. When exercising on the advice of friends, many do not realize that they are harming themselves. Joints do not forgive mistakes and excessive incorrect loads. You should consult an orthopedist or physiotherapist.

Only a doctor can diagnose the disease, recommend exercise and monitor the process. Both traditional medicine and folk methods speak of the benefits of moderate physical activity for joint diseases.

Contraindications

Stretching and strength exercises are contraindicated if:

Hernias in the groin or abdomen.
Hypertension.
Severe diseases of the heart and blood vessels.
High temperature.

The doctor prescribes a full load only when remission occurs. It is characterized by decreased pain, decreased inflammation, and restoration of normal body temperature.

Dr. Evdokimenko’s unique complex looks easy only at first glance. In fact, it requires patience and willpower.

With arthrosis, it is necessary to strengthen the muscles, and not load the joints. For this, static movements are more suitable, which are capable of activating muscles within 30 seconds with minimal movement of the joint. Gradually restoring and strengthening the muscular-ligamentous apparatus, they move on to dynamic complexes, not forgetting about the smoothness of movements.

Complexes can be changed periodically. It is important to perform 3-4 stretching exercises and 5-6 muscle strengthening exercises daily. The first results can be seen within two weeks.

Dr. Evdokimenko Pavel Valerievich is a practicing rheumatologist and the author of his own method of treating joint diseases. To date, there are more than ten books on health, written by Evdokimenko in collaboration with other specialists. Among them, the most famous are “Osteochondrosis: myths and reality”, “Pain in the legs. Benefit for patients", "Arthrosis. Arthritis".

The doctor's articles continue to be published in medical journals, and the method developed by Pavel Valerievich has received international recognition.

Biography and address

Pavel Valerievich Evdokimenko was born on August 29, 1966 in Moscow. After graduating with honors from medical school (paramedic department), he enters medical school. Evdokimenko began his career at the Moscow City Arthrosis Center. At the same time, the doctor improved his qualifications at the Research Institute of Rheumatology. Pavel Valerievich also teaches at Peoples' Friendship University. The doctor always successfully combined his practical activities with his work as a teacher.

The address where you can make an appointment with Dr. Evdokimenko is as follows: Moscow, Leninsky Avenue, building 82, second building. His medical center “Call” is located in the “Health is the basis of everything” clinic. To get an appointment, you must apply in advance. Visitors must take tests with them, as well as an x-ray of the diseased joint. For some diseases, a clinical blood test from a vein or finger, as well as a urine test, will be required.

Dr. Evdokimenko's website

Details about making an appointment with a doctor can be found on his website or by calling the phone number, which is also published on the page evdokimenko.ru. The official website contains a lot of interesting information:

The website also indicates the opening hours of the medical center and the biography of the author of the method.

The essence of the treatment method

A talented doctor offers a comprehensive treatment method, the essence of which is the combination of drug treatment with manual therapy, gymnastics, kinesitherapy and other methods of mechanical influence. In his clinic, doctor Evdokimenko treats the following diseases:

More than 20 years ago, Evdokimenko, together with his wife Lana, developed special gymnastics that can quickly and effectively correct scoliosis, stoop, kyphosis and other back problems.

Medical literature

To date, 12 full-fledged publications by the author have been published. Books can be purchased through the official website of Evdokimenko, which is called evdokimenko.ru. Some chapters from the books are presented on the pages of the site, but you won’t be able to download the full book.

While doctors claim that many of the diseases described by Evdokimenko are incurable, Pavel Valerievich proves the opposite.

Pavel Valerievich is a supporter of a healthy lifestyle. He is convinced that stress is the cause of most diseases. In his books he gives Tips on how to get rid of stress and thus maintain your health:

Patient reviews

Dr. Evdokimenko has positive reviews from patients and readers. They note that his technique helps get rid of long-term joint problems.

It so happened that my child became very ill. After we visited a lot of doctors and read a lot of literature, I came across the book “Back. Best practices. The best specialists." Its author is Evdokimenko Pavel Valerievich. You can find out where this doctor sees you on his website. It describes in great detail all the problems associated with the spine. It turns out that our migraines and excess weight are also a consequence of diseased joints. The entire book is divided into small chapters, followed by a summary of the author. Thanks to her, I learned a lot about my child’s illness and learned to deal with it.

Victoria, Russia, Moscow

I purchased the book “The Secret Formula of Health” from Dr. Evdokimenko when I no longer hoped to cope with my illness. After I read it, I understood a lot. The book is easy to read and not boring, as it is written in a lively and understandable language. After I found out the causes of the disease and learned to avoid them, my treatment went much faster and better. I have practically gotten rid of many years of suffering.

Diana, Russia, Kazan

Evdokimenko’s book “The Cause of the Illness” greatly helped me get rid of many years of migraine attacks. I always tried to take as little medication as possible and use other means, but I could not cope with migraines. Only after reading this book did I understand the cause of my disease and the way to combat it. The book contains many references to famous doctors Louise Hay and Olszgne, who also publish medical literature.

I understood a lot after reading Evdokimenko, and now I’m learning to live again. Most of this doctor's advice concerns peace of mind and the principle of forgiveness. Unfortunately, this is difficult to achieve, but I try my best.

Tamara, Russia, Ufa

I came across the book “The Secret Formula of Health” completely by accident. She captivated me so much that I couldn't stop. This book was written by a famous rheumatologist in simple, understandable language. He did not use abstruse medical terms, making it easy for everyone to read. Evdokimov developed an interesting theory of evolution, according to which a person, having given up hunting, began to experience excess adrenaline. This “extra” adrenaline destroys it.

He further suggests that all diseases come from stress and nerves that have no outlet. Therefore, he recommends using excess energy for sex, sports, dancing and other similar activities. He also gives a lot of information about healthy sleep, diet and breathing exercises. If you follow all his recommendations, a person can maintain his health into old age.

Evdokimenko has a very interesting view of senile dementia. In his opinion, such people should be sent to special homes for the disabled. But if relatives do not have such an opportunity, then the patient should absolutely not create indoor greenhouse conditions and indulge this disease in every possible way. Otherwise the whole family will suffer. By constantly stimulating the brain of an elderly person, it is possible to develop it and remove it from a harmful state. I read this book twice, it captivated me so much. Now I recommend it to all my friends. I believe that this work is a must-read for everyone in order to know themselves much better.

Elena, Russia, Sochi

I had heard a lot about this doctor before, but I personally encountered it only recently. Evdokimenko’s treatment consists in the fact that he does not stuff his patients with chemistry, but tries to find other methods of treatment. There are many methods in his arsenal, including manual therapy, exercises, homeopathy and psychology. He develops a special diet for his patients, offers massage and water treatments.

His complex treatment also includes hirudotherapy. In a word, if your health is dear to you, and you do not want to poison your body with chemicals, but want to really be cured, then you have a direct path to Dr. Evdokimenko. After I started treatment with him, my whole life turned upside down. I began to look at the world around me completely differently.

Roman, Russia, Saratov

I really like reading books on such topics. Thanks to them, I can understand myself, understand the cause of many diseases and avoid them. I have a special place in Evdokimenko’s book “The Cause of Your Illness.” This is perhaps the best book I have ever read. The author describes diseases in surprisingly clear language and gives recommendations for their treatment. The presentation technique is a bit similar to the famous Louise Hay. The author has several links to quotes from the famous doctor.

Olga, Russia, Moscow

I have been looking for such literature for a very long time and finally found it. Dr. Evdokimenko developed a special method for treating back diseases and wrote a special book, “Back Pain.” It is very important to follow all the recommendations of the famous doctor. Only in this case can a complete recovery be achieved. I did exactly that, and as a result, my condition began to improve right before my eyes. Now I recommend this book to all my friends.

Anna, Russia, Voronezh

I have seen this doctor several times. He prescribed exercises for me, which I try to do because I really want to get better. I have had problems with my joints for a very long time, and recently I have almost stopped walking. The pain was simply unbearable. In my clinic they took a picture of the pelvis, and with them I came to an appointment with Pavel Valerievich. What struck me from the very beginning was the attitude towards the patient. It is completely different from all the doctors I have encountered before. Evdokimenko tries to help in various ways, when other doctors simply send the patient for surgery.

Evdokimenko treats each patient like a small child, constantly offering various methods, and based on them he builds a comprehensive treatment. Of all the medications, he only offered a compress with Dimexide. All other treatment involved exercises, homeopathy, psychology and other types of alternative medicine. Despite the fact that I have only recently been treated by him, I have already felt significant improvements in my health.

Pavel, Russia, Tambov

Thus, we can conclude that Evdokimenko’s method really works.

This is evidenced by a lot of positive reviews on the Internet and recognition of the outstanding doctor’s colleagues.