Review of Alexandra Bonina's courses on a healthy spine and the secrets of a healthy neck. Course on the treatment of osteochondrosis “Secrets of a healthy neck” by A. Bonina: who will benefit from it, how it works, reviews, video Gymnastics Bonina cervical osteochondrosis

Are you really competent in restoring neck health?

I am a certified physician with a specialty in physical therapy and sports medicine, as well as a fitness trainer with an American education at the College of Sports Medicine.

I have been running my online project since 2013, and during this time I have helped thousands of clients restore the health of their spine and joints.

So yes, I am more than competent in this matter!

Will your exercises really help me?

We are all human, and in general we all have the same physiology. What has helped thousands of my clients will help you too!

Yes, some will need more time, some less. For some, the recovery will be complete, for others it will be partial. But in any case, you will feel much better over time - and this is the most important thing!

Moreover, please note that the program is suitable for people of all ages and levels physical training. I have student clients and retired clients. Both of them receive good results from studying with me!

Is it difficult to restore neck health?

In general, there is nothing complicated. You just need to change some everyday habits, change the attitudes in your head and take more care of your health. Then progress will begin.

I will give you a ready-made exercise program. But its implementation depends only on you. If you want to become healthy, you will, if you are lazy, nothing will come by itself.

But in my opinion, it is better to live in such a way as to be healthy than to recover from a very bad situation with severe pain, dizziness, etc.

How long will it take me to recover?

It all depends on the neglect of your condition, age, habits, etc.

For some it will take a few months, for others it will take years.

But what I promise you for sure is that recovery will occur gradually. It definitely won’t get worse, but it will get better and better. Even if it’s slow, but it’s true!

What if I don’t have money to take part in the program?

Actually, it's sad.

Primarily because your inaction will only worsen the condition of your neck.

For example, it is customary to assign a degree to hernias. The first degree is small, the fourth is large, painful and, unfortunately, can only be eliminated by surgery.

So, every day of inactivity brings you closer to the point of no return, after which exercise is no longer effective.

And every day your condition becomes a little worse, which means it will take a little longer and a little more difficult to recover.

Relatively speaking, if you exercise for prevention, you will not have problems with your neck at all. If you started exercising when problems had just arisen, you will recover quickly. And if everything lasts for you long years– then it will take months to recover...

So, if I were you, I would find the money and sign up for the program right now. At least for the “Minimum” package. The sooner the better for you. I hope you understand this now.

I'm a very busy person, I don't have time to study...

For classes, you will only need half an hour a day or a couple of times a day, depending on the stages and options of the program.

In essence, this is an investment in your most precious asset – your health!

Yes, you may be busy at work or in business. Very busy. And I understand you, I also have a business, and sometimes I also work after hours.

But I find time to train for 1-2 hours at least 5 days a week. Because I know that if I lose my health, I will no longer be happy with any money.

I am investing this time in my health - and I encourage you to do the same!

My wife/husband is against...

Yes, my clients have cases when their loved ones do not support them.

Or they are against online shopping and are afraid of scammers. Or they don’t believe that someone can help someone with anything through the Internet.

But in reality, very often a situation arises when, for example, a woman buys my program against her husband’s opinion, starts studying, and after some time her husband also joins the classes.

Elena Polyakova

Alexandra Bonina is a sports doctor, physical therapy doctor and fitness trainer. She has a diploma from a medical school, after which she completed a residency and an internship at the Center for Regenerative Medicine. Currently, Alexandra Bonina works as a personal fitness trainer and sports doctor. This talented specialist is firmly convinced that a person’s health is in his hands. Osteochondrosis cannot be a death sentence. Exercise therapy, gymnastics and constant exercise are the secret to a healthy spine.

Alexandra Bonina is the author of methods aimed at combating osteochondrosis affecting the cervical or thoracic region, as well as the lumbar region, and at its prevention. They were filmed and are widely available on YouTube. The most popular video courses are: “Healthy spine in 2 weeks” and “Secrets healthy neck».

Improvement in a matter of weeks

The “Healthy Spine in 2 Weeks” method is the first course recorded on video. She represents step by step instructions which describes the secrets basic exercises for osteochondrosis of such parts of the spine as: cervical, thoracic, lumbar. Prevention and treatment of this disease can be carried out at home, spending only one hour of your time on it. Alexandra Bonina talks about this in detail in her course. After performing exercise therapy for the back with basic exercises, it is possible to restore the functions of any part of the spine - cervical, thoracic, lumbar - in two weeks. Another name for this technique – “Your Healthy Spine” – suggests that Alexandra Bonina tries to individually approach each problem and help solve it in a short time.

“Your Healthy Spine,” which Alexandra Bonina offers, includes 10 sets of basic exercises and video training telling how and in what sequence they need to be performed. Video with detailed information:

Each stage of back exercise therapy must be performed during the work week so that the back can rest on the weekend. In the first weeks, five complexes are performed, then a two-day break, and then the remaining exercises are performed. After this, as Alexandra Bonina points out, everything repeats itself again. This video includes exercises that work all parts of the back: cervical, thoracic, lumbar. Each movement is characterized by a certain frequency and duration.

The “Your Healthy Spine” exercises, compiled by Alexandra Bonina, are suitable for the following groups of people:

Patients who are in remission. The pain syndrome has gone away or decreased significantly, but the cervical, thoracic osteochondrosis or lower back diseases may soon appear with renewed vigor.

This video course, as Alexandra Bonina promises, will help increase the duration of remission and gradually get rid of the disease itself.

People with no exacerbations.

Such patients strive to avoid exacerbations in the future. Chronic osteochondrosis of any part of the spine - cervical, thoracic - or diseases of the lower back can occur without severe symptoms, but still cause a lot of unpleasant sensations. Therefore, people who suffer from them want to get rid of these pathologies.

People who want to prevent the occurrence of diseases such as osteochondrosis, affecting the cervical or thoracic regions, as well as pathologies of the lower back.

There are patients who have only one part of their back affected - the cervical, thoracic or lumbar, and they do not want the disease to spread to other parts. For them, “A healthy spine in 2 weeks” and exercise therapy for the back will also be very relevant. After all, with the help of exercises we not only eliminate the manifestations of the disease, but also stop its further spread.

Let's consider contraindications.

Thanks to simple but effective exercises The “Healthy Spine in 2 Weeks” method, as Alexandra Bonina points out, has no age or gender restrictions. Numerous reviews also speak about this. The only contraindication for exercise therapy is considered to be an exacerbation of osteochondrosis affecting the cervical and thoracic regions, as well as severe pain in the lumbar region. In this case it is necessary to perform special exercises, which, as Alexandra Bonina points out, are not in this video.

Results to be achieved:

Increased blood supply to the muscles of the neck, shoulder girdle, and lower back.
Normalization of spinal mobility.
There is no pain syndrome regardless of the affected area: neck, chest or lower back.
Restoration of working capacity.
No slouching.
Improved overall well-being
No muscle spasms affecting the neck, thoracic region, lower back.

Improving the condition of the neck

The “Secrets of a Healthy Neck” technique and its exercise therapy was the result of the author’s fruitful work and his independent struggle with his own cervical osteochondrosis. This video provides recommendations for step-by-step exercises to help eliminate the symptoms of this disease.

Due to cervical region The back is very mobile; when it is damaged, conditions such as radicular syndrome, vertebral artery syndrome, cerebral ischemia, and glenohumeral periarthrosis occur. Most often, these manifestations occur in people leading a sedentary lifestyle. This exercise therapy course, compiled by Alexandra Bonina, will also be useful to young parents seeking to instill healthy habits in their children from an early age.

Conditions for which the exercises specified in the “Secrets of a Healthy Neck” method are indicated:

weather dependence;
frequent morning fatigue;
hearing loss;
weakening of memory;
visual impairment;
arrhythmias;
dyspnea;
hypertonic disease;
vegetative-vascular dystonia;
sweating;
panic attacks;
stiffness of movements in the neck area.

Questions, the answers to which are revealed in the process of completing the “Secrets of a Healthy Neck” set of exercises:

Why is it dangerous? cervical osteochondrosis?
What are characteristics neck?
What are the factors predisposing to the development of cervical osteochondrosis?
What exercises affect this disease?
Are there any contraindications to performing the exercises specified in the method for osteochondrosis?
What is the secret of exercises performed during exacerbation of cervical osteochondrosis?

The “Secrets of a Healthy Neck” course, compiled by Alexandra Bonina, is recorded on two discs.

First video.

It consists of the following sections:

"Start". It tells you how to use the course correctly, describes the secrets of maximizing mastery of the material and performing the exercises.
"Theory". This section of the course “Secrets of a Healthy Neck” talks about the disease itself, its manifestations, causes of development and possible complications. It also talks about how to properly perform exercise therapy depending on the exacerbation of cervical osteochondrosis or remission.
"Practice". It provides direct exercises that are performed either with or without detailed explanations, rhythmically and to music.

For patients in the acute phase or with vertebral artery syndrome, Alexandra Bonina in her course “Secrets of a Healthy Neck” provided slow, gentle exercises that are highly effective.

More intensive gymnastics is provided for patients who are in remission or who are performing “Secrets of a Healthy Neck” for preventive purposes. There are no contraindications for performing this technique.

Second video.

This video also consists of three sections: “Start”, “Theory”, “Practice”. The second disc of the course contains exercises with which we can eliminate glenohumeral periarthrosis. The gymnastics in this video, as Alexandra Bonina points out, is intended for patients in the acute stage, remission and involved in prevention. The disk also contains a theoretical partition, copying a similar one from the previous disk. There are also no contraindications for performing the “Secrets of a Healthy Neck” technique.

Alexandra Bonina and her courses play a big role in healing the body, fighting diseases such as osteochondrosis, and eliminating pain. Their effectiveness has been confirmed by numerous reviews.

The secrets of Alexandra Bonina’s healthy neck help people with osteochondrosis cope with the clinical manifestations of the disease. Her health complexes strengthen muscular frame cervical spine and return the vertebrae to their anatomical position.

Who is A. Bonina

Alexandra Bonina is a certified physician in the field of traumatology and sports medicine, as well as a fitness and physical therapy trainer. Her patients include people from all over the world. She also conducts online training on restorative gymnastics for the musculoskeletal system.

During her student years, she herself suffered from osteochondrosis and developed a set of exercises to combat the symptoms. Now she helps people cope with the disease, has her own website, where she talks in detail about the technique.

Indications

In the presence of clinical signs cervical osteochondrosis must begin treatment immediately. This is especially important for people who experience severe headaches and dizziness. Such manifestations are a sign of brain hypoxia when the vessels of the cervical spine are compressed.

Also indications for therapeutic exercises are:

noise in ears;
impaired coordination of movements;
blurred vision and periodic darkening of the eyes;
muscle pain in the neck and upper back;
numbness in the upper extremities;
fast fatiguability;
stiffness of movements.

In the absence of pronounced signs of cervical osteochondrosis, it is recommended to engage in physical therapy for the purpose of prevention. This is especially true for people at risk. These include those suffering overweight people who lead a passive lifestyle or spend a lot of time at the computer.

Contraindications

The secret to the effectiveness of the set of exercises is that it has virtually no contraindications. Despite the fact that most complexes are prohibited from being used during an exacerbation, this does not apply to A. Bonina’s course. Static exercises on the cervical spine allow the patient to exercise without experiencing pain when turning his head.

The main contraindications are serious injuries back and vertebrae.

Before starting training, you should consult your doctor. People with tumors should also be careful thyroid gland and salivary glands. Patients with unstable vertebrae need to perform the complex in a rigid Shants support collar.

Exercises for a healthy neck

A. Bonina developed methods for healthy back. Each of them concerns a specific part of the spine. To prevent the development of osteochondrosis, it is recommended to carry out exercises for each of the departments.

The official website warns that during an exacerbation of the disease, exercise should be done with caution: not all exercises can be done, as they can harm the muscles and vertebrae.

A set of exercises for the neck

The secrets to a healthy neck lie in strengthening the muscles. A set of exercises for this department includes a short warm-up to warm up the muscles, several basic exercises and a cool-down.

The lesson according to Alexandra Bonina’s method goes as follows:

The warm-up begins with the shoulder girdle, and the thoracic spine is also partially involved. The arms are raised along the shoulder line and bent at the elbows. Flexion-extension movements are repeated for 1 minute. By this time, a pleasant warmth or even a burning sensation will be felt in the arm muscles. This is followed by arm swings - up to 10-15 repetitions. If osteochondrosis is in a phase of stable remission, you can turn your head to the right and left. At least 7 repetitions are required.
The main part of the complex is aimed at working the cervical muscles. To do this, in a standing or sitting position, but without leaning on the back of a chair, clasp your hands together. Next, they are applied to the forehead and pressed on it with maximum force. The neck muscles counteract this. The same procedure is carried out by placing hands on the back of the head. Exercises are repeated 5-8 times.
The cool-down is based on the normalization of breathing and complete relaxation of all muscle tissues of the cervical and thoracic spine. As you inhale, make a smooth swing of your arms and bring them above your head, then exhale noisily and lower your arms. You need to inhale the air quickly and deeply.

The course of treatment with such exercises lasts from several months to six months. The effect is not achieved instantly, only after a month regular training There is a noticeable significant improvement in the patient's condition.

If you want to know how to overcome cervical osteochondrosis, get rid of the painful manifestations of this disease and never encounter spinal problems again, then Alexandra Bonina’s author’s video course, dedicated to osteochondrosis and the secrets of a healthy neck, will be very useful to you. Author health-improving techniques knows firsthand how insidious pathologies of the spinal column can be, and reveals all the secrets of a healthy back.

About the author of the technique

The creator of the educational treatment courses is a young specialist and sports doctor Alexandra Bonina. While studying at medical school, the girl encountered a serious problem, which initially manifested itself in the form of stiffness in movement and gradually increasing headaches.

Over time, Alexandra’s condition worsened, tension in the cervical spine increased, and presyncope appeared more and more often. After all the diagnostic procedures, it turned out that Alexandra Bonina had advanced cervical osteochondrosis.

The painkillers prescribed by the attending physician did not give positive results, and the girl began attending seminars on physical therapy and health-improving gymnastics, combining study at a medical university and work as a physical therapy trainer in sports club. In addition, Alexandra Bonina actively attended therapeutic massage sessions and a chiropractor’s office, while simultaneously practicing a set of exercise therapy exercises on herself. This valuable experience helped Alexandra draw solid conclusions that, thanks to special systematic exercises and therapeutic exercises, it is possible to overcome spinal diseases without resorting to taking medications!

Based on the experience gained in working with people and the knowledge applied to own body, Bonina developed a therapeutic course of gymnastics for cervical osteochondrosis. Having become a qualified specialist in the treatment of spinal pathologies with with the help of physical therapy, Alexandra has developed a number of training programs dedicated to the topic of restoration of different parts of the spinal column.

How is the “Secrets of a Healthy Neck” course useful?

The treatment program will be useful for those people who do not want to get sick, who are tired of a passive lifestyle and chronic loss of strength. In addition, if you have a desire to get rid of the following symptoms, then you are on the right track:

Fulfill therapeutic exercises for cervical osteochondrosis from Alexandra Bonina will be useful for both new parents and grandparents. This will instill healthy habits in the younger generation and form the right attitude towards their health.

Course structure

It includes:

As a gift, the treatment method comes with a free video course on self-massage of the neck, which lasts more than 20 minutes, as well as a set of exercises for express warm-up of the thoracic and cervical spine, which can be performed directly at the workplace. The duration of the express warm-up is 20 minutes.

Alternative treatment options for osteochondrosis

Having delved into the possible methods of treating this pathology, a clear understanding comes that all treatment follows the same scheme. Diagnosis of the disease leads to an accurate diagnosis of “cervical osteochondrosis”, then the doctor prescribes a series of medications, pain-relieving injections, massage and orthopedic massagers. And at the end of all this, we can only state a temporary effect. You forget about the pain for a certain period of time, after which a new exacerbation of the disease occurs.

A set of exercises aimed at treating and getting rid of the symptoms of neck osteochondrosis, developed by Alexandra Bonina: “What is this?” Easy charging for the neck or a serious technique developed by a professional and bearing fruit. A bunch of positive feedback and gratitude from patients indicates that neck exercises are effective in the treatment of cervical osteochondrosis.

Alexandra Bonina graduated from medical school to become a doctor physical therapy. Completed training to become a personal fitness trainer. A girl works in a fitness club personal trainer and a sports doctor.

News line ✆

What is

The video course “Secrets of a Healthy Neck” includes:

a story about cervical osteochondrosis, what techniques should be used and in what cases;
a short excursion about the prerequisites for osteochondrosis, in accessible language, so that even a person far from medicine will understand everything;
in the practical part, Alexandra Bonina presented neck exercises that will help restore health to the cervical spine and cope with the disease in time; the complex can be done not only in gyms, but also at home.

The main complex for cervical osteochondrosis

Warm-up

Circular movements in shoulder joints. Place your hands on your shoulders, in this position perform circular movements shoulder girdle 10-15 times forward, and then the same number of repetitions back, after which shake your arms. Watch your sensations so that there is no feeling of pain, and movements bring only comfort. With this exercise you will increase blood flow to the cervical spine.
Extension, flexion of arms. Clench your hands into fists and place them on your shoulders. Extend your elbows, keeping them parallel to the floor and bend your fists back to your shoulders. Repeat 15–20 times, then shake your hands. Perform movements at an average rhythm without sudden movements.

Main part

Cross your fingers and place them on your forehead. Try to tilt your head forward while resisting with your hands. Feel like posterior muscles The cervical spine is strained, while the head should not bend forward. Count to five, relax your neck muscles, repeat 5-7 times.
Cross your fingers into a lock and place them on the back of your head. Move your head back, while exerting resistance with your hands, making sure that the neck muscles tense. Count to five, relax your muscles, repeat 5-7 times.

Alexander Bonin calls this method isometric. The secrets of the classes are that they are perfect both during the period of remission and at the stage of exacerbation of osteochondrosis, when strong pain syndrome. Since during these exercises only the neck muscles are involved, and the upper spine is at rest. Secrets to a healthy neck include performing various isometric exercises.

Hitch

Without raising your shoulders, bring them forward, pause a little and slowly move them back, trying to bring your shoulder blades towards each other. Do the exercise in slow motion at a relaxed pace 5 times.
Breathing exercise. Take a deep breath and spread your arms to the horizon line, as you exhale, lower your arms. Repeat 5 times.

Alexandra Bonina recommends doing this basic complex for a healthy neck at any stage of the disease.

Neck exercises with a chair

Stretching the muscles of the upper spine. For this exercise, sit straight on a chair, hands on your knees, legs parallel to each other, back relaxed. Inhale slowly and tilt your head forward, chin toward your chest, hold in this position for a little while, raise your head also slowly, and exhale. Repeat 5 times at a slow pace.
Stretching and relaxing the neck muscles. Sit on a chair, legs parallel to each other, bend and place your torso on your knees. The back should be completely relaxed, only the cervical region and head are working, which are located outside the knees, arms are lowered along the legs. Lower your head down as you inhale, raise your head so that you can look in front of you, and lower it as you exhale. Do the exercise 5 times at a slow pace.

The secrets of a healthy neck lie in a well-chosen complex of physical therapy and its strict adherence.

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unpleasant crunching, clicking not of your own accord;
pain during or after exercise;
inflammation in the joints and swelling;
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