The Burdenko Method
Do you know what
Burdenko is?
The Burdenko Method is part of the
Burdenko Water and Sports Therapy Institute. Dr. Igor N. Burdenko founded the
institute in 1984, focusing on the practical application of water and land
exercises. He takes a holistic approach to rehabilitation, conditioning, and
training which allows the method to benefit all ages and conditions. After more
than 30 years of working with rehabilitation clients, training athletes in the
NBA, NFL, NHL, US and Russian Olympic teams, members of the US Handicapped Olympic
Team, and top international dancers and figure skaters, Dr. Burdenko has become
internationally recognized in the rehabilitation and fitness worlds. The
methodology works in a pyramid fashion- you must achieve the skills at the
bottom of the pyramid to effectively master the skills at the top. The Burdenko
Method also uses various equipment and speeds while exercising.
Water & Land Exercise
The Burdenko Method utilizes not only exercises
in the gym, but in the water. What makes aquatic exercise so beneficial? Being
in the water eliminates about 90% of your body weight, taking the stress of
your muscles, bones, and joints. This occurs because water helps to stop the
gravitational pull on the body, allowing you to move more freely than you would
on land.
Most aquatic exercises used in the Burdenko
Method are done in an upright position. By being vertical, the body’s buoyancy
and posture is challenged. In turn, this helps to strengthen and stabilize the
trunk, spine, and pelvic areas. Progressions to supine (on the back) and prone
(face up) are also used for an added challenge. There are exercises done in
shallow water as well, allowing the body to work against a gentle resistance.
Land exercises are also done progressively.
Typically, one starts in a horizontal position: supine to sidelying to prone.
This allows the freedom of movement from the extremities. Exercises can also be
done sitting, standing, or moving dynamically. Many of the exercises can be
done with or without additional equipment.
“Finding one's center of buoyancy and balance
in deep water is the first step to experience pain free movement (Level 1).
Then, by adding a combination of movements in different planes (vertical,
supine, prone) in deep water and with horizontal mat exercises on land,
coordination develops (Level 2). Level 3 adds challenges with different
equipment and environments to increase the natural force of gravity.” “Your
personal experience with Levels 1, 2, and 3 will allow you to progress to
Levels 4, 5, and 6. You will develop qualities of endurance, speed, and
strength.”
Blog post by Nikki Courtney.
References
Burdenko, I., & Gray, P. (2001). The Burdenko Method Exercise Guide Part 1.
Wayland, MA: The Burdenko Water & Sports Therapy Institute.
Burdenko, I. (2002). Burdenko Exercise Guide Part 2. Wayland, MA: The Burdenko Water
& Sports Therapy Institute.
Aqua Zumba is a water exercise that relieves stress on the joints and spine. It is also great fun for people of all ages.
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