Treatment of the spine using the Dikul method. Dikul: exercises for the back with a hernia of the lumbar spine

When problems arise with the musculoskeletal system - the spine or limbs - a person is ready to trust any treatment, just to achieve a result. This is especially true for severe, advanced forms of degenerative lesions, with pain and serious impairments motor activity. In such a situation the best way treatment seems to be one that demonstrates clear, impressive results. These include Valentin Dikul’s technique.

Valentin Dikul's technique

Many people know about this person, especially those who have encountered it firsthand. Valentin Dikul is a circus actor who was immobilized due to a spinal column injury in at a young age. This is a man who was treated for a long time and unsuccessfully with all kinds of methods. traditional medicine, and the result was the first disability group.

Dikul’s developments first of all helped him get back on his feet, and then eased the lot of many other patients. What is their feature and uniqueness? What diseases does this gymnastics help with?

Indications

It can be recommended as the main treatment method in the initial stages. If degenerative changes have gone too far, with the formation of intervertebral protrusions, Dikul gymnastics is part of complex therapy as a type of physical therapy.

The author's exercises can be used for lesions of the cervical, thoracic or lumbosacral regions. Each localization has its own, individually developed complex. But osteochondrosis and intervertebral hernias are not the only indication for treatment using the Dikul method.

Curvature of the spine also requires physical therapy, especially if they are accompanied by various unpleasant symptoms.

Dikul's exercises are an excellent preventive measure. They are recommended for people whose work involves monotonous loads, mainly in a sitting or standing position. The author has developed special complexes for office workers and drivers.

Underdeveloped back muscles are also an indication for physical exercise. Strengthening this muscle group, creating a kind of corset will help maintain the stability of the spinal column and alleviate the patient’s condition.

Is gymnastics necessary for a healthy person? Yes. With age, the risk of degenerative diseases of the spine increases, and poor nutrition, poor environment and lack of exercise aggravate the situation. The sooner it starts preventive gymnastics, those longer person does not know about back pain, problems with arms or legs, or joint stiffness.

On what principles is Valentin Dikul’s technique based?

Principles of the technique

The principles of the Dikul technique are similar to those of the conventional one. But still they require more perseverance, perseverance, and dedication from patients. According to the author, no one is able to help a person more than himself. Not a single simulator, not a single unique development will cure a patient of a disease unless he or she wishes to do so.

Dikul's technique is based on the following principles:

1. Gradual transition from easy exercises to more complex ones. At first, author's gymnastics seems too simple to many. It does not require special load, strength or flexibility. Having quickly mastered the initial complex, patients have a desire to complicate the task. However, this is a wrong approach. It is necessary to prepare the back muscles and spine for increasing loads and this must be done gradually.
2. Self-control. The author pays special attention to this principle. This is probably due to the fact that it was strict and even tough self-control that at one time helped Valentin Dikul get on his feet. When performing exercises, it is necessary to observe regularity and dose the load, monitor your well-being, pulse and blood pressure. If you feel unwell, unwell, or have a cold, you should temporarily avoid gymnastics.
3. Strict adherence to the rules. If the patient decides to practice according to the Dikul method, you cannot independently change the number of repetitions of exercises and approaches. It is also important to observe their correct sequence. You can increase the load if the gymnastics seems too easy, but the exercises must be performed in strict accordance with the program.

What exercises are indicated in the early stages of degenerative lesions and spinal curvature?

Exercises

The author has developed many different exercises. They are aimed at combating osteochondrosis and hernias at all levels of the spine - cervical, thoracic, and sacral. A complex has also been developed separately to strengthen the muscles of the entire back and abdomen.

Intervertebral hernia is a pathology that requires a careful approach when exercising physical therapy. In Dikul gymnastics there are special exercises, which improve the well-being of patients with such diseases.

To solve problems cervical spine has important practical significance. At this level of the spine there are vessels that provide blood circulation to the brain. Cervical gymnastics can relieve a person from painful headaches, dizziness, and mental disorders. At the same time, this complex is not difficult even for beginners. However, it has its own characteristics. Cervical gymnastics is carried out using a special loop.

Cervical spine treatment

You can make your own neck loop. The upper part can be a regular hanger, which is attached with a rubber bandage in the right place, and the loop itself is held by its side parts. Thanks to this device you can perform the following exercises:

• Lying on your back, you need to place the loop in the area of ​​\u200b\u200bthe chin and head. The tension of the rubber band should be moderate so that traction is felt. The head smoothly rises, and the chin tries to press against the chest. Jerks and sudden movements are unacceptable. Then follows the same smooth return to the starting position. For beginners, you need to perform one approach (8 repetitions) to the right and left. The exercise is performed regularly and after a month the number of approaches increases to three.
• The position of the body and the loop is similar, the rubber bandage is securely fastened. The head alternately smoothly tilts towards the right and left shoulders and lingers in this position for 3-4 seconds, after which it returns to its original position. The exercise should be performed in 3 cycles of 8 repetitions.
• The situation is the same. The head smoothly turns to one side, and the chin reaches towards the shoulder and is held in this position for 2-4 seconds, after which it returns back. Then the head turns in the opposite direction. First, you need to perform this exercise 8 turns in one direction and the other. Over the course of months, the number of such cycles increases to 2–3.

Muscle strengthening

For the normal functioning of the musculoskeletal system, you need to have a well-developed corset of muscle tissue. It provides stabilization of the spinal column and eliminates postural disorders. The most commonly used exercises to strengthen muscles are:

• Lying on your back, you need to spread your legs so that your feet are approximately at shoulder level. At the same time, the arms are crossed on the chest. As you inhale, you need to turn your torso all the way in one direction, the opposite shoulder comes off the surface. The pelvis, like the legs, remains motionless. When turning, you need to pause for 2–4 seconds and smoothly return to the starting position. This exercise starts with one cycle (8 rotations in each direction) and increases to three repetitions over 4-6 weeks.
• The situation is the same. The arms are crossed and clasped around the forearms. The body alternately tilts as much as possible to the right and left sides. It is important not to lift yourself off the floor or move your pelvis or legs. The exercise is performed in 3 cycles of 8 elements in each direction.

Symptoms of compression - pain and sensory disturbances - also become less pronounced. But do not forget that if an intervertebral hernia is diagnosed, before starting any gymnastics, it is necessary to perform a CT or MRI of the spine and consult a doctor to reduce the risk of neurological complications.

There is probably not a single person on earth who has not heard about Valentin Dikul’s miraculous recovery. The most respected doctors told him that he would never be able to perform on stage again, but he found the strength to overcome the disease and again appear before the public in all his glory. He owes his success to a unique set of physical exercises and boundless faith in victory.

Instructions for exercises

Valentin Dikul calls for starting to implement the most simple exercises, which do not require special effort. To more difficult workouts You can move on only if you master the basics. The body and muscles, weakened due to long forced inactivity, must get used to the load; without mastering the intermediate stage, you cannot move on to a more complex phase of training. As soon as the exercises of the first cycle are easy for you, provided they are performed with full amplitude and additional load, you can begin to master the next stage.

It is necessary to constantly listen to yourself, your feelings, not to neglect the advice of doctors and, most importantly, not to rush. There are no specific norms or restrictions, each person’s body is individual, the main condition is to exercise constantly, three times a week. If problems arise in mastering any exercises, do not despair, just reduce the load and start all over again. Under no circumstances should you exercise during periods of exacerbation of chronic and respiratory diseases, when you feel unwell, etc.

Valentin Dikul advises keeping a diary where you can make notes about your condition after classes: what is your pulse, appetite, performance, sleep, etc.

Rules to be followed

1. You cannot swap exercises at your own discretion. The specified order must be followed.
2. Don't repeat the exercise more times than required. If something comes easy to you, you can perform actions according to the same principle, but increasing the load.
3. If you can't handle three sets, do only one, but the number of times in one set you need to do is exactly what is required. The same applies to amplitude; it must be performed as the training provides.
4. You need to work smoothly and slowly, jerking and sudden movements are excluded.
5. Before starting classes, you need to warm up your muscles. Warm-up should also be accompanied by slow and smooth movements.
6. You need to breathe evenly and shallowly: in highest point exhale tension, inhale when relaxing.
7. In case of acute pain, hanging on the crossbar is prohibited. This may result in additional spinal injury.

The Dikul set of exercises includes about 60 poses and exercises, each of which is aimed at correcting and restoring certain muscles, joints and parts of the spine. In particular, there is a preventive set of exercises for back diseases, exercises for drivers, office workers, those who have neck and lower back pain, etc. Some exercises repeat each other in different complexes, which means that the effectiveness of their implementation will be more complete.

Exercises from Dikul for scoliosis

1. Sit on a bench, keep your back straight. The expander or rubber bandage should be in front of the person at the level of his face. Having grabbed the handle of the expander, you need to pull it towards you so that the hand closed into a fist is at the same level as the shoulder line. After holding in the extreme position for a few seconds, return to the IP. Perform 3 sets of 8 times.
2. Sit on a bench, keep your back straight. The expander or rubber bandage should be in front of the person at a level slightly higher than the level of the belt. Holding the handle of the expander, you need to slowly pull it towards the groin. We move the arm bent at the elbow back. Having lingered at the extreme point for 2-3 seconds, return to the IP. Perform 3 sets of 8 times.
3. With your left straight arm and your left leg bent at the knee, lean on the bench, your right straight leg stands on the floor, and in your right hand extended to the side, hold one end of the expander (you can use some kind of weight to securely fasten it to the floor). Now we slowly move our right hand back and up. After staying at the extreme point for a couple of seconds, return to the IP. Repeat on the other side. The number of repetitions and approaches is the same.
4. Stand up straight, lower your shoulders, hold a dumbbell in your left hand. Raise your left shoulder up, trying to reach your ear. After staying in this position for some time, return to the IP. Repeat with the other shoulder. The number of repetitions and approaches is the same.
5. Lie on your back, put your feet together, spread your arms slightly to the sides, placing them palms down. Having “glued” the shoulders and the back of the head to the floor, we begin to slide both legs along the floor to the left, while the muscles of the left side should work. After holding this position for a few seconds, return to the IP position. Repeat on the other side. The number of approaches and repetitions is the same. If such training is not easy, you can put a plastic bag on your feet at first.

Exercises from Dikul to strengthen the entire back

1. This exercise is very similar to the previous one, the difference is that it is not the legs that will move to the sides, but the upper body. The legs need to be fixed somehow - put behind the crossbar Swedish wall or ask someone close to you for help. With your arms folded crosswise across your chest, without lifting your body off the floor, bend as far as possible to the left in a sliding motion. After staying at the extreme point for a few seconds, return to the IP and repeat the same movements to the right. If you have difficulty sliding, you can place it under top part body slippery oilcloth.
2. Lie on your stomach, stretch your arms along your body, palms up, and your chin should touch the floor. At first, it is better to rest your feet on a bedside table, closet or any other object. Trying to rise as high as possible top part body up, at the same time raise your arms up, without changing the position of your palms. Freeze for a few seconds and return to the IP. Once you have mastered this exercise well enough, you can make it a little more challenging by reaching your arms forward rather than backward.
3. Lie on your back, place your hands behind your head, bend your knees so that your feet are pressed firmly to the floor. Without changing the position of your legs, slowly lift your head and shoulders off the floor and pull them up. Working your abdominal muscles, stay in this position for a few seconds and return to IP. Do 3 sets of 12 reps.
4. The starting position is the same as in the previous exercise, only your legs need to be extended. Bending your knees, slowly pull your heels towards your buttocks, and just as slowly and smoothly return to the IP position. Do 3 sets of 12 reps.
5. Lie on your left side, extend your left arm in front of you at eye level, palm down. Right hand throw it back behind your head, touching your fingers to the floor. At the same time, raise your right arm and right legs and try to connect them together. Raise your head and look ahead. At the point of highest tension, linger a little and return to IP. Do three sets of 8 times.

Exercises from Dikul for the prevention of back diseases

1. You need to get on all fours, bend your knees at an angle of 90°, rest your hands on the floor at shoulder level, and look at the floor. Slowly straighten your left leg and smoothly lift it up to its maximum height. At the same time, raise your chin and look up. After staying at the extreme point for a few seconds, return to the IP. Do three sets of 8 times.
2. Lie on your back, cross your arms behind your head, right leg hold it behind the bar of the wall bars or ask a partner to hold it. Working with your abdominal muscles, lift your upper body off the floor, trying to accept sitting position. Not everyone will be able to do this right away, so it will take a long time to train. Ideally, you should be in a sitting position. Do three sets of 12 reps.
3. Lie on your back, bend your knees so that your feet are pressed firmly to the floor. Place your hands behind your head, cross your fingers at the back of your head, lift your chin slightly. We begin to turn our body to the left, and the elbow of our right hand should move in the same direction. And bent at the knee left leg should move towards the elbow of the right hand. At the point of highest tension, pause for a moment and return to IP. Repeat in the other direction, doing a total of 3 sets of 12 times.

Provided you strictly follow the rules for performing the exercises listed above, you will forever forget about muscle weakness and problems with movement.

Valentin Dikul is a fairly well-known personality in circus circles, but he became famous not so much for his artistic career as for his method of treating diseases of the musculoskeletal system. The exercises he developed have already helped hundreds and even thousands of people, so we invite you to familiarize yourself with their essence and technique.

What is the essence of Dikul’s joint gymnastics

One of the main problems in the recovery of people who have suffered injury is limited activity, accompanied by atrophy of muscle and joint tissue. Valentin Dikul has developed a set of exercises designed to solve it, and all that is required from a person is desire and regular implementation of all recommendations.

The author's technique is aimed at preventing atrophic processes in the event of injuries to the spinal region or individual joints, and the complementarity of all exercises helps to fully restore motor activity.

The complex includes several successive stages that contribute to the gradual strengthening of all tissues and the normalization of metabolic processes in the affected areas. In addition to two sets of physical exercises, the recovery program involves performing some procedures:

• acupuncture;
• manual therapy;
• compliance with the drinking regime;
• performing physiotherapeutic techniques.

Regular compliance with the exercise requirements (and there are about 60 of them in a complex) will not only help you recover from injuries, but will also effectively eliminate pain and cracking in the joints that appear as a result of age-related changes or regular prolonged sitting.

Did you know? The effectiveness of the set of exercises developed by V. Dikul was confirmed by his own experience. One day he fell from a 12-meter height, and all the doctors unanimously said that the circus performer would no longer walk. But a few years later, he not only went, but even returned to work under the dome, which was preceded by long hours of grueling rehabilitation work.

All that is required is to choose the right workout, depending on the specific problem (back pain, neck pain, lower back pain or injury individual parts musculoskeletal system). Some exercises are repeated in separate "subcomplexes", so their effectiveness increases.

Indications and contraindications

Some people consider the Dikul method to be a kind of panacea for existing problems, but in fact it is only aid during the recovery period, and it is always worth considering possible contraindications to its use. The following conditions may serve as the main indications for the use of exercises:

• joint deformation;
• degenerative diseases of the spine;
• the appearance of intervertebral hernias;
• received injuries and bruises;
• scoliosis;
• impaired mobility and integrity of large joints of the spine;
• limb fractures;
• chronic arthrosis.

In addition, charging Dikul will also be useful as preventative measure, to prevent the development of these conditions, train the abdominal muscles and increase the overall tone of the body. It can also be used by athletes during the warm-up phase before the main workout.

As for contraindications, in this case, there will be the following:

• oncological lesions of varying stages and intensity;
• acute infectious diseases;
• disruption of the blood supply to the brain;
• diseases of the cardiovascular system;
• problems with nervous system, especially in the acute stage;
• elevated temperature (above 37.5 degrees);
• obvious compression of the spine.

If the patient has been diagnosed with urolithiasis or epileptic seizures in the past, then classes can only be started after appropriate consultation with a specialist.

Important! To make sure there are no possible contraindications, before proceeding with Dikul exercise therapy, you should undergo tests and undergo a full medical examination, which allows you to determine the level of damage to the articular tissue and the presence of concomitant ailments.

Set of exercises

Compliance with the requirements of the technique of performing exercises is the key to a positive result of all work, so every beginner should familiarize themselves with the basic gymnastic exercises for the cervical, lumbar and thoracic, as well as with exercises that are designed to relieve pain symptoms due to osteochondrosis, hernia and other back disorders.

Cervical gymnastics

Residents of megacities or even small towns are often forced to limit their physical activity, which is mostly due to working conditions. However, such a decision negatively affects the condition of the spine, and, in particular, its cervical region.

The pain that appears is often explained by pinched nerve endings and requires an immediate solution to the problem, which can help cervical gymnastics Dikulya.

It consists of several stages and involves the following actions:

1. To begin, do a warm-up (you can use walking in place, with full load on the entire foot: shoulders straightened, arms down).
2. Then, take an upright position, spread your legs a little and relax.
3. Inhaling air through your nose, tilt your head forward and try to touch your chin to your chest.
4. As you exhale, tilt your head back to the starting position.
5. Maintaining this position, tilt your head to the right and then to the left, repeating this action several times (as you inhale, your ears should touch your shoulders, and as you exhale, your head will return to its original position).
6. Now slowly rotate your head, trying to maintain maximum amplitude (perform the movement for 1-2 minutes).
7. In the same position, turn your head to the right and left, trying to see everything that is happening behind your back (your chin should be parallel to the floor at all times).
8. At the end of the workout, you should stretch all your muscles a little: while in an upright position (legs together), bend forward and try to hug your legs at the knees. Hold this position for 30 seconds.

Video: technique for performing cervical gymnastics exercises You can start with one circle, but in the future you can perform this set of actions several times a day, at any convenient time. In addition to it, there are special complexes that involve the use additional equipment, for example, in the form of a loop on the head (can be made from elastic bandage or purchase ready-made).

After warming up, it is attached through the chin and the head is tilted in different sides while keeping your neck completely relaxed.

Important!In order for the lesson to be effective and bring only benefits to the body, try to perform all movements in an emotionally stable state and without haste.

For the lower back

Get rid of lower back pain or even cure a hernia lumbar region The following exercises will help your spine:

Option 1. IN supine position, bend your legs and place your arms along your body, tensing your abdominal muscles as much as possible and taking a deep breath. Count to four and exhale, then inhale again at the count of eight. In total you need to perform 12 such repetitions.

Option 2. In a lying position (on your back), stretch your legs forward and, without lifting them from the surface, slightly lift your body, fixing the position of your body for 10 seconds. After this time, slowly return to the starting position and rest for 15 seconds. You need to complete 15 repetitions in total.
Option 3. Lying on your back, bend your knees and make cross movements with your hands: left to right, and right to left leg. At the same time, the hands pull the knees towards the head so as to achieve some resistance. In this position, the body is fixed for 10 seconds, and then there is a 15-second rest. In total, you should get at least 5-10 repetitions.
Option 4. Lie on your stomach and spread all your limbs to the sides, trying to stretch them as much as possible. For 15 seconds, try to reach imaginary objects with your hands and feet, then rest for a few seconds and repeat the exercise again. A total of 10 approaches.

Video: technique for performing exercises for the lower back Option 5. Lie down on right side and raise your arm and leg up, as if reaching for an imaginary target. Hold them in this position for 10 seconds, then turn to the other side and repeat the steps already performed. In total you need to do 15 approaches 5 times.
For the most positive results, classes should be daily, lasting at least 1 hour.

For osteochondrosis

When fighting osteochondrosis, Dikul’s technique helps restore the spinal cord at the cellular level, but this can only be achieved through regular and long-term training, using sufficient physical activity.
True, some of the exercises from this author’s program can be called strength, which means that the possibility of using them should be discussed with your doctor.

It is recommended to start performing the complex with general strengthening and warming movements, smoothly moving on to elements of gymnastics and strength exercises(they are used in the last stages of training). Let's consider several exercises from the Dikul method that will help get rid of back pain and effectively solve the problem of osteochondrosis.

Exercise 1 . Get on all fours and straighten your arms while raising your head slightly. As you exhale, try to completely lower your buttocks onto your heels, and then inhale and bend forward. All movements should be slow so as not to cause pain. If it does appear, reduce the amplitude. Number of repetitions - 10 times.
Exercise 2. The starting position is the same as in the first case: standing on all fours, bring your knees together and raise your head slightly. Having leveled out your breathing (it should not be intermittent), move your right leg to the side and begin to perform swings without straightening it at the knee. Repeat the same for your left leg. 1-2 minutes are allotted for each limb.
Exercise 3. From the “on all fours” position, lower your pelvis either to the right or to the left until you feel pain. The knees and feet remain on the floor at all times (without leaving the surface). The number of repetitions is 10-15 times.
Exercise 4. In the same starting position, while inhaling, bend your back down as much as possible, and as you exhale, round it up, simultaneously pressing your chin to your chest. These steps must be repeated 15-20 times.
Exercise 5 . Lie on your back, bend your knees and bring them as close to each other as possible, while placing your hands at your sides. The main task is to lower your knees to the left and right sides in turn until pain. Breathing is voluntary, hands do not change their position.
Always start with a warm-up and stop if you experience unbearable pain that does not go away within a few minutes.

Important!In case of acute pain, any gymnastics is excluded, and in case of cervical osteochondrosis, turning the head can significantly aggravate the situation.

For the chest

For problems with the thoracic spine, the following exercises will be useful:

"Cat": standing on all fours, bend over as you inhale and arch your back upward as you exhale (the head follows the trajectory of the spine).
"Incomplete bridge": lying on the floor, lift your lower back and back onto the “bridge”, but do not complete it (your hands remain on the floor). The movements are performed slowly, and exhalation is done at moments of greatest tension.
"Turning the body while lying down." In a lying position, straighten your legs and fix your pelvis. Exhaling, turn your body to the right, and after briefly fixing it in this position, return it back. Do the same on the left side, only so that the pelvis and legs remain motionless at all times.
In a standing position, pick up gymnastic stick and, holding it in front of you, bend over, inhaling air each time. You need to perform 5 bends in each direction without holding in the air.
Each exercise is performed 5-10 times, depending on the condition of the body and the degree of cervical osteochondrosis.

For back pain

If back pain does not have a specific physiological cause (for example, a hernia) and is associated with a person’s limited physical activity or excessive stress, then the following exercises will help relieve it:

"Rolls on your knees" . Get on all fours and spread your arms wide, straighten your back and raise your head so that your eyes look clearly ahead. As you exhale, lower your hips onto your heels and tilt your head toward your already outstretched arms. When bending, the head should stretch upward and the pelvis should press against the floor. Hold your body in this position for a few minutes, and then smoothly return to the starting position. All movements must be repeated 10-12 times.
"Swing your toes to the sides" . The starting position is on all fours, with your knees tightly pressed. The feet need to be slightly raised above the floor, transferring the entire load to the knees, after which you can move on to swinging your toes to the side. In this case, movements of the spine are allowed only in the lumbar region, and the thoracic and shoulder areas must remain motionless. A total of 10-12 repetitions are required for each side.
"Mini Pendulum" Get on all fours, straighten your back and raise your head so that your chin is parallel to the floor. Putting maximum emphasis on your hands and knees, imitating a pendulum mechanism, slowly swing your pelvis from side to side, bringing it as close as possible to the floor surface (this is possible even until pain appears). In this situation, fixing the body in the initial position is not required and you don’t have to stop while rocking. In total you should get 12-24 movements.

Video: technique for performing the “Mini Pendulum” exercise "Knee Pendulum" . Lying on your back, straighten your arms along your body and pump your legs bent at the knees from right to left, trying to get as close as possible to the floor surface. Only the lumbar region is involved in the work, and the shoulder blades should remain motionless. Breathing is always deep and calm, the number of repetitions is 10-12 times.
"Heel on Knee" . Lying on your back, bend your legs and let your arms rest calmly along your body. Place the heel of your left foot on the knee of your right and, as you exhale, bring the latter closer to you. With the next inhalation, you need to lower it back to the floor, repeating this movement 9 more times (10 for each limb).
By following all the instructions exactly, you will not only get rid of back pain, but also quickly relieve muscle tension. This will help restore body tone, improve blood circulation and optimize metabolic processes in tissues.

Did you know?Most short muscle The human body is called the stirrup (located in the ear and is needed to strain the eardrum). Its length is only 1.27 mm. The most enduring muscle is the heart, which, in the absence of unfavorable factors, is designed to last 100 years.

For hernia

When choosing exercises to quickly get rid of a vertebral hernia, it is important to take into account its specific location. Let's look at several exercises that will be useful for intervertebral, lumbar and thoracic hernias.

For the problem of intervertebral and lumbar hernia, Dikul recommends the following types of loads:

Option 1. Lying on your back, spread your arms and rest on the floor. Keeping your upper body still, slowly rotate your left hip to the right side as far as possible. The left leg remains tightly pressed to the right and at the moment of turning repeats the trajectory of its movement.
In this position of the body, you need to wait a few seconds, and then return to the original position in order to perform the exercise again, well, in the other direction. Don't hold your breath. In total you need to perform 1-16 turns (the exact number of approaches depends on the state of the body and its readiness for physical activity). At correct execution very soon you will be able to strengthen your longitudinal spinal muscles.

Option 2. Lying on the floor, straighten your legs together (toes should be pulled towards you) and spread your arms to the sides, resting your palms on the floor. Having immobilized your head and shoulder area, move your straightened legs first to the left (they should slide along the floor), and then to the right, only briefly lingering in the starting position.
To achieve good gliding on the floor surface, it is better to choose suitable clothes for exercise and be sure to wear socks. If the exercise seems too easy for you, you can take off your socks to create resistance. There should be a total of 16 repetitions, 8 in each direction. As always, do not hold your breath, exhaling at the peak of the load.

For a herniated thoracic spine, Dikul developed another set of exercises that takes into account all the features of such a condition.

Option 1. In a lying position (on your back), you need to spread your legs to the sides and make sure that your feet are shoulder-width apart. Cross your arms over your chest and ensure your balance by simply holding your shoulders. As you inhale, slowly turn your torso to the right as far as possible, lifting your left shoulder off the surface. The lower part of the body should be immobilized at this moment. You need to stay in the extreme position for at least two seconds, after which the body is returned to its original position and the movement is repeated in the opposite direction. A total of 16 repetitions, 8 in each direction (inhale at the beginning, and exhale at the peak of your capabilities).
Option 2. Lie on your back and spread your legs straight out to the sides, placing your feet shoulder-width apart. Fold your arms over your chest, just like in the previous exercise, so that your palms clasp your shoulders. Keeping your body and legs still, tilt your torso to the left as much as possible (only the lumbar region works), and then, with the same sliding movement, return to the starting position to perform the indicated action again, only in the other direction. The torso should linger in the tilt for 2-3 seconds, and then smoothly return to its original position. The break between sets (1 set contains 8 repetitions) is at least two minutes.

Rules for implementing the health system

Despite the nuances of each exercise, Valentin Dikul has also developed general recommendations that should help a person correctly perform the entire complex as a whole.

Important!If performing this exercise is difficult, you can lay an oilcloth under yourself, which will make it much easier for your body to slide across the floor.

This list includes the following tips:

1. Never change the sequence of exercises on your own; the specified order must always be maintained.
2. Do not exceed the number of repetitions specified in the recommendations, and if some action seems too easy, you can simply increase the load, but without changing the principle of performing the task.
3. If you don’t have the strength to perform several approaches, you can perform only one, but always with the number of repetitions indicated in the description and the specific range of movements.
4. All actions are performed smoothly and slowly, without jerks or sudden movements, which may well aggravate a person’s condition.
5. Before performing the main tasks, a warm-up (slow running or fast walking) must be performed.
6. Throughout the entire workout, breathing should remain shallow, and at the highest point of tension, exhalation must take the place of inhalation.
7. In case of acute pain in the spine and joints, the use of the crossbar is strictly prohibited, otherwise additional trauma to the spine is possible.

As practice shows, the described exercises are really effective and help cope with various problems of the musculoskeletal system. By following V. Dikul’s instructions, you will not only improve your physical condition, but you can get rid of many ailments, the main thing is to choose the right training program and discuss the possibility of using it with your doctor.

Many people do not understand why, in case of hernia and other spinal disorders, such attention is paid to the correct tone of muscle tissue. In fact, all exercises are aimed at restoring the normal ability of the muscles because the source of pain depends on them. Pain is not born on its own and its cause can only be conditionally, in a simplified manner, pinched nerve roots in the spinal cord. In fact, muscle tissue demands and takes away large number energy.

This energy is provided by nerve endings. If the roots are pinched, there is simply no energy left for recoil. As a result, the muscles begin to “starve”, and malnutrition provokes persistent atrophy. Ultimately, we have a direct cause for the formation of intervertebral pathology and other complications. And the longer the nerve spasm lasts, the harder it is to return the muscle tissue to its previous properties.

There are many techniques that are designed to help the patient cope with regular pain. Such pain is caused by hernia, osteochondrosis, protrusion. Valentin Dikul “Exercises for the back with a hernia” is one of the most effective and is not simply based on the conclusions of a doctor. Dikul himself had incurable problems with his spine, and in his situation medicine already refused to treat him as hopeless. However, hard work on himself yielded unexpected results: Dikul got back on his feet and regained his health.

Therefore, today Dikul’s exercises for the back with a hernia are considered optimal for exercise both in medical institutions and at home.

The basis of Dikul's treatment

Exercises by themselves mean very little, says Dikul. It is much more effective when they are combined with the emotional stability and confidence of the patient himself.

Before starting classes, a person must learn the basic principles and adhere to them for life:

1. self-control;
2. confidence;
3. stability.

The patient should do back exercises for a hernia regularly, but not every day. According to Dikul's conclusions, there is no need to influence muscle tissue daily. the muscles should return to their previous activity on their own, and exercise three times a week will give good push to activate many processes.

The order of exercises cannot be changed or rearranged. It is necessary to remember the sequence of exercises and repeat them as they were performed in the first lesson. You can’t give the maximum load: we only get used to it slowly, we don’t focus on any standards. During classes, it is important to maintain a calm rhythm, without shortness of breath or tension. At any moment you should be able to take a full breath in with your chest - this is an indicator of the correct attitude towards the technique.

For each exercise there is a certain number of repetitions. There is no need to rush to complete the specified number of approaches. Let the muscles first get used to the fact that they are working. For example, for a cervical hernia you need to do 8 repetitions for 3 sets. This means we do the exercise eight times, stop and rest for a couple of minutes. then we repeat again and so on three times.

All movements are only soft, slow, we are not in a hurry. Fast movements do not bring any effect, and in some cases they can make things worse. We constantly listen to what the body says. Do not ignore if some movement brings severe pain. It's better to put it aside and add it a little later.

Remember that exercise is prohibited during exacerbations and severe pain. Start exercising only after the initial pain has been relieved with the necessary treatment. It is advisable to obtain additional medical advice.

Exercises according to Dikul

Dikul’s exercises for hernia concern each part of the spine. The neck has its own complex.

Neck exercises:

• sit up straight, relax your back and start turning until there are signs of pain;
• slowly lower your chin to your chest. Try to touch your neck. Returns are also easy;
• we throw our heads back, slowly. Fix and slowly return to the first position.

The exercises are designed for 2-3 sets of 6-10 reps at a time.

For intervertebral hernia thoracic:

• do a “cat”: bend as you inhale, bend as you exhale. The head moves at the same time: where the spine goes, so does the head:
• lying on the floor with your back. Raise your lower back and bend upward like a “bridge.” Slowly we rise, fix and lower, always slowly.

We must not forget about breathing: at a moment of strong tension, exhale. During the next exercise, you must ensure that your legs remain completely motionless. Lie on your back, straighten your legs, keep your pelvis motionless. As you exhale, turn your body to the right. Fixed it for a minute and returned to its previous position. Now also to the left, we also fix it for a minute and return to the original one.

During the exercise, it is important to keep your legs and pelvis motionless, perform the movement only with your body, without using the help of the leg or pelvic muscles. The next exercise will require a stick or a long straight object. We stand motionless, take a stick and, while inhaling, begin a series of bends: 5 approaches with repetitions several times. Lean forward and exhale, do not hold your breaths, otherwise the spine will starve even more.

For the lumbar region:

• lying on your back, try to raise your upper body. Raise and stay in the pose for 15 seconds. The legs are straight, if it doesn’t work out at all, you can bend them a little at first;
• We lie comfortably on the back, bend our legs and pull them towards us. The left palm is placed on the right knee, then the right palm is placed on the left knee. And we begin to put pressure on our knees. We press lightly, without sudden movements.

Dikul’s method of exercises for the spine is based on two “pillars”: regularity of exercises and slowly increasing load. During exercise, a person should feel comfortable and not experience pain. It is essential to have a positive attitude and believe that gymnastics will really help. After all positive attitude is powerful in its own right.

Pathologies of the musculoskeletal system occupy one of the leading places in terms of prevalence today. Spinal injuries are especially common. From year to year, statistics show a high increase in post-traumatic conditions. No wonder. After all, the development of technology leads to an increase in injuries on the road and at work. Special rehabilitation measures have been developed for such patients.

Today it is recognized as the most effective technique Valentina Dikul. Treatment of the spine using his method in almost 100% of all cases makes it possible to restore the affected segment of the spine and return the patient to motor activity.

News line ✆

The method he developed is a holistic system of exercises that heal and strengthen the entire body. All workouts created on personal experience and knowledge have been repeatedly tested by his followers in practice.

Before starting classes, you should familiarize yourself with the rules, which are an integral part of Valentin Dikul’s methodology.

For back pain

1. Follow the recommended order of activities.
2. Approaches should be carried out exactly as many as indicated in the program.
3. Do not overload your body, gradually accustom it to training.
4. Exercises must be performed regularly. Every other day if possible.

Reps and sets

1. Strictly follow the required number of sets and repetitions.
2. Carefully read the instructions on how to perform Dikul’s exercises. Classes without rest or with random breaks are unacceptable.

Movements

1. Be sure to maintain full range of motion. This will allow you to work exactly those muscles on which the direction of the load is meant.
2. This system excludes fast paces.
3. The technique is based on slow, smooth, conscious movements. Jerks and sudden actions are unacceptable.

In most cases, Valentin Dikul’s technique allows you to restore the spine.

Exercises to strengthen back muscle tissue

These Dikul exercises effectively restore the joints of the spine, muscle functions cervical, shoulder, lumbar and thoracic regions, improve overall well-being.

Strengthening the lower back muscles

The exercise involves lying on your back. Hands should be spread to the side, palms down. The upper section should not come off the surface. At this time, we very smoothly turn the left thigh to the right until it stops. The left leg comes off the surface, but remains tightly pressed to the right. IN accepted position you should stay for 2-3 seconds. Then also smoothly return to the original state. The exercise is repeated on the left side with the opposite thigh.

It is recommended to perform 8 repetitions in 1 approach on the right and left sides. This system implies that during the first 2-3 lessons only 1 approach is performed. For the next 2-3, it is advisable to perform 2 approaches. And then, according to Valentin Dikul’s plan, 3 approaches are performed.

It is important not to forget about breaks. Rest between sets lasts 2 minutes.

Strengthening your back

Lying on the floor. The legs are spread apart so that the feet are at shoulder distance. Arms crossed over chest. It’s better to hold onto your shoulders for balance. As you inhale, slowly turn your body all the way to the right side. The left shoulder lifts off the floor. The legs and pelvis remain in a stationary position. Freeze for 2 seconds and return to the original position. This back treatment involves performing the exercise in the other direction.

8 times in each direction. For the first 2-3 lessons, one approach is enough. The next 2-3 classes are carried out in 2 approaches. And then we move on to 3 approaches. Rest between them is 2 minutes. This system of repetitions and approaches guarantees excellent results.

Strengthening the lateral back muscles

Again - supine position. Connect your legs together, pull your socks towards you. It is recommended to place your arms to the sides, palms down. Without lifting your neck, shoulders and head from the floor, move both feet along the surface, performing a sliding movement. However, they cannot be lifted up.

At this exercise treatment of the spine is based on strengthening the lateral muscles of the lower back and abdomen.

In the accepted position, freeze for 2-3 seconds and carefully return to the original position. To strengthen your back, you should do the exercise in the other direction.

At this lesson a system of repetitions and approaches is carried out, as in the previous exercise.

Strengthening the thoracic region

During the exercise, your legs should not leave the floor. Supine position. The legs are positioned shoulder width apart. You need to cross your arms over your chest, clasping your forearms with your palms. Without lifting your head, neck, and back from the surface, you need to lean to the left with a sliding movement. At this time, the legs and pelvis should be glued to the floor. After holding for 2-3 seconds, smoothly return to the initial state. The same thing happens in the other direction.

Strengthening your back

Stand up straight, straightening your back and neck muscles. Look straight ahead. Smoothly perform a slight incline. In this case, the position of the back should remain straight. The arms go down slightly and the knees bend. During the exercise, the butt “sticks out” a little. Stay in this position for 2-3 seconds, then slowly return to the starting position.

For this exercise, the system consists of 3 approaches containing 8 repetitions. For beginners, 1 approach is recommended. The rest break lasts 2 minutes.

Strengthening the hamstrings and back

Take a position on your stomach. Place your hands palms up. For correct position neck, chin should touch the floor. The legs are fixed motionless. Lift your torso as much as possible while simultaneously raising your arms up. The neck position will be correct if you are looking in front of you. Freeze for 2-3 seconds and return to the starting position.

Treatment of the spine involves 8 repetitions. Beginners perform one approach. Rest - 2 minutes.

Strengthening the oblique abdominal muscles

Lie on your left side. Left hand stretches out in front of him. The palm lies on the surface of the floor. The right hand should be raised up, touching the floor with the palm.

The exceptionally straight right arm and leg must be raised and pulled towards each other at the same time. The exercise involves working the neck. The head is raised, the gaze is directed straight ahead. 2-3 seconds are enough and slowly take the starting position.

To ensure effective treatment of the spine, perform this exercise on the right side.

One approach is 8 repetitions in one direction and then in the other. The break is 2 minutes.

Stretching the lumbar muscles

Lie on the floor. Relax your neck muscles as much as possible. The position of the spine is exclusively straight. Bend your legs, bringing your feet as close to your buttocks as possible. Then just as smoothly return to the original state.

Spinal treatment is based on 3 sets of 12 repetitions. For beginners - 1 approach. The break lasts 2 minutes.

Strengthening the abdominal muscles

Lie on the floor surface. Place your hands behind your head, bend your knees. Feet should rest on the floor surface. This exercise effectively uses the neck muscles. Without lifting your feet from the floor, raise your shoulders and head. You will feel how the neck muscles work, pulling your head and shoulders forward. You should hold for 2-3 seconds. In this case, it is recommended to tense the neck muscles. Next, smoothly take the starting position.

Perform 3 sets, each containing 12 repetitions. Beginners perform 1 approach. You should rest for 2 minutes.

Uniqueness of the technique

The set of exercises described above is aimed at strengthening the spine. This is not the only development of the talented author. An amazing doctor created entire systems of exercises for various parts of the spine, aimed at strengthening the muscular system.

Valentin Dikul's complexes are designed for people who have been injured and patients with serious diseases of the musculoskeletal system.

He developed effective preventive complexes for office employees and drivers. He didn’t ignore the children either.

Valentin Dikul's method is based on the fight against illnesses and is aimed at defeating them. This is its uniqueness. Since many techniques see their goal as adaptation and adaptation of the patient to the role of a disabled person.

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