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, if only to achieve a result. This is especially true for severe, advanced forms of degenerative lesions, with pain and serious impairment. motor activity. In such situation the best way treatment seems to be one that demonstrates demonstrable, impressive results. These include the technique of Valentin Dikul.

Valentin Dikul's technique

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

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

Indications

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

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

Curvature of the spine also require physiotherapy exercises, especially if they are accompanied by various unpleasant symptoms.

Dikul's exercises are an excellent prophylactic. They are recommended for people whose work is associated with 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 exercise. Strengthening this muscle group, the creation of a kind of corset will help maintain the stability of the spinal column and alleviate the patient's condition.

Do healthy people need exercise? Yes. With age, the risk of degenerative diseases of the spine increases, and poor nutrition, poor ecology and inactivity aggravate the situation. The sooner it starts preventive gymnastics, topics longer man does not learn about back pain, problems with arms or legs, joint stiffness.

On what principles is the technique of Valentin Dikul based?

Principles of the methodology

The principles of the Dikul technique are similar to those of the usual one. But still they require more perseverance, perseverance, 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 an illness, if there is no desire for it.

The Dikul technique is based on the following principles:

1. Gradual transition from easy exercises to more complex ones. At first, the author's gymnastics seems to many too simple. It does not require special load, strength or flexibility. Having quickly coped with the initial complex, patients have a desire to complicate the task. However, this is the wrong approach. It is necessary to prepare the muscles of the back and spine for increasing loads and this should 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 to get on his feet. When performing exercises, it is necessary to observe regularity and dose the load, monitor well-being, pulse and blood pressure. If you feel unwell, feel unwell, have a cold, gymnastics should be temporarily abandoned.
3. Strict adherence to 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 follow 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 curvature of the spine?

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. Also, a complex was developed separately to strengthen the muscles of the entire back and abdomen.

Intervertebral hernia is a pathology that requires a careful approach during exercise physical therapy. In Dikul's gymnastics there are special exercises that improve the well-being of patients with such diseases.

For problem solving cervical is of great practical importance. At this level of the spine are the vessels that provide blood circulation in the brain. Neck gymnastics can save a person from excruciating headaches, dizziness, mnestic disorders. However, this complex is not difficult even for beginners. However, it has its own characteristics. Neck gymnastics is carried out using a special loop.

Cervical treatment

You can make your own neck loop. The upper part can be a regular hanger, which is fastened with a rubber bandage in the right place, and the loop itself is held by its side parts. With 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 bandage should be moderate so that traction is felt. The head rises smoothly, and the chin tries to press against the chest. Jerks, 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 leans towards the right and left shoulder and lingers in this position for 3–4 s, after which it returns to its original position. The exercise should be performed for 3 cycles of 8 repetitions.
• The position is the same. The head smoothly turns to one side, and the chin stretches to the shoulder and is held in this position for 2–4 s, after which it returns. Then the head turns to the opposite side. First, you need to perform this exercise in 8 turns in one direction and the other. Within 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 posture disorders. The most commonly used exercises to strengthen muscles are:

• Lying on your back, you need to spread your legs so that the feet are approximately at shoulder level. The arms are crossed over the chest. On inspiration, it is necessary to turn the torso to the stop in one direction, the opposite shoulder comes off the surface. The pelvis, like the legs, remains motionless. In the turn, you need to linger for 2–4 s and smoothly return to the starting position. This exercise starts with one cycle (8 rotations in each direction) and increases to three repetitions in 4-6 weeks.
• The position is the same. The arms are crossed and wrap around the forearms. The body alternately tilts as much as possible to the right and left sides. It is important not to rise above the floor and not move the pelvis or legs. The exercise is performed in 3 cycles of 8 elements in each direction.

The symptoms of compression - pain and sensory disturbances - also become less pronounced. But do not forget that with the diagnosis of intervertebral hernia, 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 the miraculous recovery of Valentin Dikul. The most authoritative doctors told him that he would never again be able to perform on stage, and he found the strength to overcome the disease and again appear before the public in all its glory. He owes his success to a unique set of physical exercises and boundless faith in victory.

Instructions for exercises

Valentin Dikul calls to start fulfilling the most simple exercises, which do not require special efforts. To more difficult workouts you can go 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, it is impossible to move on to a more complex phase of training. As soon as the exercises of the first cycle are easy for you, provided that they are performed with full amplitude and additional load, you can move on to the next step.

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

Valentin Dikul advises to keep a diary where you can take notes about your condition after class: what is the pulse, appetite, performance, sleep, etc.

Rules to follow

1. You can not change the exercises at your discretion. The specified order must be followed.
2. Do not repeat the exercise large quantity times than required. If something is easy for you, you can perform actions on the same principle, but increasing the load.
3. If you can't manage three sets, do only one, but the number of times in one approach should be performed exactly as required. The same applies to the amplitude, it must be performed as the training provides.
4. You need to work smoothly and slowly, jerks and sudden movements are excluded.
5. Before starting classes, you need to warm up the muscles. The 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 can lead to additional spinal injury.

The set of exercises according to Dikul includes about 60 poses and exercises, each of which is aimed at correcting and restoring certain muscles, joints and sections 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 with 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. Grasping the handle of the expander, it is necessary to pull it towards you so that the hand closed into a fist is at the same level with the line of the shoulders. Having lingered in the extreme position for a few seconds, return to the IP. Run 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. Grasping the handle of the expander, you need to slowly pull it up to the groin. We take the arm bent at the elbow back. Having lingered at the extreme point for 2-3 seconds, return to the IP. Run 3 sets of 8 times.
3. Lean on the bench with your left straight arm and left leg bent at the knee, your right straight leg is on the floor, in your right hand extended to the side, hold one end of the expander (any load can be used to securely fasten it to the floor). Now slowly move your right hand back and up. Having lingered 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 straight, lower your shoulders, hold a dumbbell in your left hand. Raise the left shoulder up, trying to reach it to the ear. Having lingered 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 with your palms down. Having “glued” the shoulders and the back of the head to the floor, we begin to slide with both feet 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. Repeat on the other side. The number of sets 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. Legs need to be fixed somehow - lead over the crossbar wall bars Or ask someone close to you to help. Having folded your arms crosswise on your chest, you need to lean to the left as much as possible without lifting the body from the floor with a sliding movement. Having lingered at the extreme point for a few seconds, return to the IP and repeat the same movements to the right. If you have difficulty slipping, you can put it under upper part body slippery oilcloth.
2. Lie on your stomach, stretch your arms along the body with your palms up, your chin should touch the floor. With feet at first, it is better to lean on a nightstand, wardrobe or any other object. Trying to get as high as possible top body up, simultaneously raise up and hands, without changing the position of the 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 difficult by stretching your arms forward instead of back.
3. Lie on your back, put your hands behind your head, bend your knees so that your feet are firmly pressed to the floor. Without changing the position of the legs, slowly tear off the head and shoulders from the floor, pull them up. Working with the muscles of the press, stay in this position for a few seconds and return to the IP. Do 3 sets of 12 reps.
4. The starting position is the same as in the previous exercise, only the legs need to be extended. Bending your knees, slowly pull your heels to your buttocks, just as slowly and smoothly return to the PI. Do 3 sets of 12 reps.
5. Lie on your left side, stretch your left hand in front of you at eye level, lower your palm down. right hand throw back your head, touching the floor with your fingers. At the same time, raising your right arm and right leg, try to connect them together. Raise your head, look ahead. At the point of highest tension, linger a little and return to the IP. Do three sets of 8 reps.

Exercises from Dikul for the prevention of back diseases

1. It is necessary to get on all fours, bend your knees at an angle of 90 °, rest your hands on the floor at shoulder level, look at the floor. Slowly straighten your left leg and gently lift it up to the maximum height. At the same time raise your chin and look up. After lingering at the extreme point for a few seconds, return to the IP. Do three sets of 8 reps.
2. Lie on your back, cross your arms behind your head, put your right leg over the bar of the Swedish wall or ask to hold her partner. Working with the muscles of the press, tear off the upper body from the floor, trying to take sitting position. Not everyone can do it right away, so it will take a long time to train. Ideally, you should assume a seated position. Do three sets of 12 reps.
3. Lie on your back, bend your knees so that your feet are firmly pressed to the floor. Put your hands behind your head, fingers crossed at the back of your head, slightly raise your chin. We begin to turn the body to the left, the elbow of the 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, linger for a moment and return to the IP. Repeat on the other side for 3 sets of 12 reps.

If 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 suggest that you familiarize yourself with their essence and technique.

What is the essence of Dikul's articular gymnastics

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

The author's technique is aimed at preventing atrophic processes in case of injuries of the spine 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 provides for the implementation of some procedures:

• acupuncture;
• manual therapy;
• compliance with the drinking regime;
• implementation of physiotherapy techniques.

Regular compliance with the requirements of exercises (and there are about 60 of them in the complex) will not only help to recover from injuries, but also effectively eliminate pain and crunch 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. Once he fell from a 12-meter height, and all the doctors unanimously insisted that the circus artist 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 exhausting rehabilitation work.

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

Indications and contraindications

Some people consider the Dikul method 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 main indications for the use of exercises can be the following conditions:

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

In addition, charging Dikul will be useful as preventive measure, to prevent the development of these conditions, training the muscular apparatus of the abdomen and increasing 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 different stages and intensity;
• acute infectious diseases;
• disturbances in the process of supplying the brain with blood;
• 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 in the past the patient was diagnosed with urolithiasis or epileptic seizures, then classes can only be started after appropriate consultation with a specialist.

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

A set of exercises

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

Neck gymnastics

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

The emerging pain is often due to pinched nerve endings and requires an immediate solution to the problem, which can help neck gymnastics Dikul.

It consists of several stages and involves the following actions:

1. First, do a warm-up (you can use walking in place, with a full load on the entire foot: shoulders straightened, arms lowered down).
2. Then, take an upright position, spread your legs a little and relax.
3. Inhaling air through the nose, tilt your head forward and try to reach your chest with your chin.
4. As you exhale, tilt your head back to the starting position.
5. Keeping this position, tilt your head to the right and then to the left, repeating this action several times (when inhaling, the ears should touch the shoulders, and while exhaling, the head takes its initial position).
6. Now slowly rotate your head, trying to maintain the 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 (the chin should always be parallel to the floor).
8. At the end of the workout, you should stretch all the muscles a little: being 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 neck 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 fastened through the chin and the head is tilted in different sides while maintaining complete relaxation of the neck.

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 The following exercises will help the spine:

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

Option 2. In a supine position (on your back), stretch your legs forward and, without lifting them off the surface, slightly raise the body, fixing the position of the body for 10 seconds. After this time, slowly return to the starting position and rest for 15 seconds. In total, you need to perform 15 repetitions.
Option 3. Lying on your back, bend your knees and perform cross movements with your hands: left to right, and right to left leg. In this case, the hands pull the knees to 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, at least 5-10 repetitions should be obtained.
Option 4. Lie on your stomach and spread all the limbs to the sides, trying to stretch them as much as possible. For 15 seconds, try to reach out with your arms and legs to imaginary objects, then rest for a few seconds and repeat the exercise again. Only 10 approaches.

Video: lower back exercise technique Option 5. Lie down on right side and lift 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 completed. In total, you need to do 15 sets of 5 times.
For the most positive result, classes should be daily, lasting at least 1 hour.

From osteochondrosis

In the fight against osteochondrosis, the Dikul technique helps to restore the spinal cord at the cellular level, but this can only be achieved through regular and prolonged training, using sufficient physical activity.
True, some exercises from this author's program can be called power, which means that the possibility of their use should be discussed with your doctor.

It is recommended to start the implementation of the complex with general strengthening and warming movements, smoothly moving on to the elements of gymnastics and to strength exercises(they are used in the last stages of training). Consider a few exercises from the Dikul technique 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 slightly raising your head. As you exhale, try to fully 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 still appears - reduce the amplitude. The number of repetitions is 10 times.
Exercise 2. The starting position is the same as in the first case: standing on all fours, bring your knees together and slightly raise your head. Having aligned your breathing (it should not be intermittent), take your right leg to the side and begin to perform swings without unbending it at the knee. Repeat the same for the left leg. Each limb is given 1-2 minutes.
Exercise 3 From the “on all fours” position, lower the pelvis to the right, then to the left until you feel pain. The knees and feet remain on the floor all the time (without coming off the surface). The number of repetitions is 10-15 times.
Exercise 4 In the same starting position, as you inhale, bend your back down as much as possible, and as you exhale, round it up, while pressing your chin to your chest. These actions 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 the seams”. The main task is to lower your knees in turn to the left and right sides, until pain. Breathing is arbitrary, 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!With acute pain, any gymnastics is excluded, and with cervical osteochondrosis, head turns can significantly aggravate the situation.

For chest

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

"Cat": standing on all fours, bend on the inhale and arch your back up with the exhale (the head follows the trajectory of the spine).
"Incomplete Bridge": lying on the floor, lift the lower back and back to the "bridge", but do not complete it (hands remain on the floor). Movements are performed slowly, and exhalation is done at the moments of greatest tension.
"Lying body turns". In a supine position, straighten your legs and lock your pelvis. Exhaling, turn the body to the right, and after briefly fixing it in this position, return it back. Do the same to 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, perform inclinations, each time inhaling the air. In each direction, you need to perform 5 slopes, without holding the air in yourself.
Each of the exercises is performed 5-10 times, depending on the state 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 restriction of a person’s motor activity or excessive stress, then the following exercises will help alleviate it:

"Knee Rolls" . Standing on all fours and spreading your arms wide, straighten your back and raise your head so that your eyes look clearly ahead. Exhaling, lower your hips to your heels, and tilt your head to the already outstretched arms. With a deflection, the head should stretch up, and the pelvis should be pressed against the floor. In this position, hold the body for a few minutes, and then slowly return to the starting position. All movements should be repeated 10-12 times.
"Mahi to the sides with socks" . Starting position - on all fours, with tightly compressed knees. The feet need to be slightly raised above the floor surface, transferring the entire load to the knees, after which you can move on to swinging the socks to the side. In this case, movements of the spine are allowed only in the lumbar region, and the chest and shoulder zones must remain motionless. In total, 10-12 repetitions are required for each side.
"Mini pendulum". Standing on all fours, straighten your back and raise your head so that your chin is parallel to the floor. Having placed maximum emphasis on the hands and knees, imitating the pendulum mechanism, slowly swing the pelvis from side to side, bringing it as close to the floor surface as possible (even before pain appears). In this situation, fixing the body in the initial position is not required, and you can not stop while swinging. In total, you should get 12-24 movements.

Video: Mini Pendulum Exercise Technique "Knee pendulum" . Lying on your back, straighten your arms along the body and pump your legs bent at the knees from right to left, trying to get as close to the floor surface as possible. Only the lumbar region is included 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 the knee" . Lying on your back, bend your legs and leave your arms calmly lying along the body. Rest the heel of the left foot on the knee of the right and, together with the exhalation, bring the latter closer to you. With the next breath, it must be lowered 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 remove 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 tension the eardrum). Its length is only 1.27 mm. The most enduring muscle is the heart, which, in the absence of adverse factors, is designed for 100 years of work.

With a hernia

When choosing exercises to quickly get rid of a vertebral hernia, it is important to take into account the specific location of its location. Consider a few exercises that will be useful for intervertebral, lumbar and thoracic hernia.

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

Option 1. In the supine position, spread your arms and rest on the floor. Keeping your upper body still, slowly rotate your left hip to the right side as much as possible. The left leg remains tightly pressed to the right and at the moment of rotation repeats the trajectory of its movement.
In this position of the body, you must wait a few seconds, and then take 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 (socks should be pulled towards you) and spread your arms to the sides, resting your palms on the floor. Having immobilized the head and shoulder area, move the 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 a good glide on the floor surface, it is better to choose suitable clothes for classes and be sure to wear socks. If the exercise seems too easy for you, then the socks can be removed so that resistance appears. In total, you should get 16 repetitions, 8 in each direction. As always, do not hold your breath, exhaling at the peak of the load.

With a hernia of the thoracic spine, Dikul developed another set of exercises that takes into account all the features of this condition.

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

Rules for the implementation of the health system

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

Important!If performing this exercise is difficult, you can lay an oilcloth under you, which will greatly facilitate the sliding of the torso on the floor.

This list includes the following tips:

1. Never change the sequence of exercises yourself, the specified order should always be maintained.
2. Do not exceed the number of repetitions indicated in the recommendations, and if some action seems too easy, you can simply increase the load, but without changing the principle of the task.
3. If there is no strength to perform several approaches, only one can be performed, but always with the number of repetitions indicated in the description and a specific range of motion.
4. All actions are performed smoothly and slowly, without jerks and sudden movements, which may well aggravate a person's condition.
5. Before performing the main tasks, a warm-up (slow running or brisk walking) must be performed.
6. Throughout the workout, breathing should remain shallow, and at the highest point of tension, the place of inhalation must be occupied by exhalation.
7. 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 to cope with various problems of the musculoskeletal system. By following the instructions of V. Dikul, you will not only improve your physical state, 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 do not understand: why with a hernia and other disorders of the spine, 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 is only conditionally, simplistically, pinched nerve roots in the spinal cord can be called. In fact, muscle tissue demands and takes a large number of energy.

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

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

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

The basis of Dikul's treatment

Exercise by itself means very little, Dikul believes. 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 exercises for the back with a hernia regularly, but not every day. According to Dikul's conclusions, there is no need to influence muscle tissue daily. muscles should return to their previous activity on their own, and exercises 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 as they were performed in the first lesson. You can’t give the maximum load: we only learn slowly, we don’t focus on any standards. In classes, it is important to observe a calm rhythm, without shortness of breath and tension. At any moment you should be able to take a full breath with your chest - this is an indicator of the correct attitude to the technique.

Each exercise has a certain number of repetitions. No need to rush to perform exactly the specified number of approaches. Let the muscles get used to the fact that they work first. For example, for a cervical hernia, you need to do 8 repetitions for 3 sets. So, we do the exercise eight times, stop and rest for a couple of minutes. then repeat again and so on three times.

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

Remember that exercises are prohibited at the time of exacerbations and with severe pain. Start classes only after the primary pain is stopped by the necessary treatment. It is advisable to get additional advice from a doctor.

Dikul exercises

Dikul's exercises for hernia concern each section of the spine. For the neck its own complex.

Neck exercises:

• sit 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. The return is also calm;
• throw your head back, slowly. We fix and slowly to the first position.

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

For intervertebral hernia thoracic region:

• do a “cat”: on the inhale we bend, on the exhale we bend. The head moves at the same time: where the spine goes, the head goes there:
• on the floor lying on your back. We raise the lower back and arch up like a “bridge”. Slowly rise, fix and lower, always slowly.

We must not forget about breathing: at the moment of strong tension, an exhalation is made. In the next exercise, you must ensure that the legs remain completely motionless. Lie on your back, straighten your legs, the pelvis is motionless. On exhalation, turn to the right with the body. Fixed for a minute and returned to its original position. Now also to the left, also fix for a minute and return to the original.

In the exercise, it is important to keep the legs and pelvis motionless, to perform movement only with the body, without using the help of the muscles of the legs or pelvis. The next exercise will require a stick or a long, straight object. We become motionless, take a stick and start a series of slopes while inhaling: 5 sets with repetitions several times. Tilt forward and exhale, do not hold your breaths, otherwise the spine will starve even more.

For the lumbar:

• Lying on your back, try to lift the upper body. Raised and lingered in the pose for 15 seconds. The legs are straight, if it doesn’t work out at all, you can bend a little for the first time;
• We lie comfortably on the back, we bend our legs and pull them towards us. The left hand rests on the right knee, then the right hand on the left knee. And we start to put pressure on our knees. We press lightly, without sudden movements.

Dikul's spinal exercise technique is based on two “pillars”: the regularity of classes and a slowly growing load. During exercise, a person should feel comfortable, not experience pain. It is imperative to have a positive attitude and believe that gymnastics will really help. After all positive attitude possesses a mighty power in itself.

Pathology of the musculoskeletal system today occupies one of the leading places in terms of prevalence. Spinal injuries are especially common. From year to year, statistics show a high increase in post-traumatic conditions. Not surprising. After all, the development of technology leads to an increase in injuries on the road, at work. For such patients, special rehabilitation measures have been developed.

Today it is recognized as the most effective technique Valentin Dikul. Treatment of the spine according to his method in almost 100% of all cases allows you to restore the affected segment of the spine, return the patient to motor activity.

News line ✆

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

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

For back pain

1. Follow the recommended order of activities.
2. Approaches should be carried out exactly as much as indicated in the program.
3. Do not overload the body, gradually accustom it to training.
4. The exercises must be done regularly. If possible in a day.

Reps and sets

1. Strictly observe the required number of approaches and repetitions.
2. Carefully read the instructions on how Dikul's exercises are performed. Classes without rest or with arbitrarily chosen breaks are unacceptable.

movements

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

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

Exercises to strengthen the muscles of the back

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

Strengthen the muscles of the lower back

Exercise involves a position - lying on your back. Hands should be spread apart, palms down. The top section should not come off the surface. At this time, the left thigh is very smoothly turned to the right until it stops. The left leg comes off the surface, but at the same time it remains closely pressed to the right. IN adopted position you should stay for 2-3 seconds. Then also smoothly return to its original state. The exercise is repeated to the left side with the opposite thigh.

To the right and to the left side, it is recommended to carry out 8 repetitions in 1 approach. This system implies that during the first 2-3 sessions, only 1 approach is performed. For the next 2-3 - it is advisable to perform 2 approaches. And then, according to the plan of Valentin Dikul, 3 approaches are performed.

It is important not to forget about breaks. Between sets, rest lasts 2 minutes.

Back strengthening

Lying on the floor The legs are spread apart so that the feet are at shoulder distance. The arms are crossed on the chest. Better, for balance, hold on to the shoulders. On inhalation, the body slowly turns to the stop to the right side. The left shoulder comes off the floor. Legs, pelvis remain in a fixed position. Freeze like this for 2 seconds and return to the original position. This treatment of the back involves the exercise in the other direction.

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

Strengthen the lateral muscles of the back

Again - the position on the back. Connect your legs together, pull your socks over you. It is recommended to place your hands to the sides, lowering your palms down. Keeping your neck, shoulders, and head on the floor, move both feet along the surface in a sliding motion. At the same time, 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 the back, you should do the lesson in the other direction.

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

Strengthen the chest

During the exercise, the legs should not come off the floor. Position on the back. Feet take a position shoulder-width apart. Hands should be crossed over the chest with the palms of the forearms clasped. Without taking your head, neck, back off the surface, you need to lean to the left with a sliding motion. At this time, the legs and pelvis should be as if glued to the floor. After lingering for 2-3 seconds, smoothly return to the initial state. The same is done on the other side.

Back strengthening

Stand up straight with your back and neck muscles straight. Look straight ahead. Gently make a slight tilt. In this case, the position of the back should remain straight. Hands go down a little and knees bend. During the exercise, the butt “bulges” somewhat. 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 break for rest lasts 2 minutes.

Strengthen the back of the thigh and back

Take a position on your stomach. Place your hands palms up. For right position neck, chin should touch the floor. Legs are fixed. Tear off your torso to the maximum, while raising your arms up. The position of the neck will be correct if you look in front of you. Freeze for 2-3 seconds and return to the starting position.

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

Strengthen the oblique abdominal muscles

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

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

In order for the treatment of the spine to be effective, perform this exercise on the right side as well.

One set - 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 exceptionally straight. Bend your legs, pulling as close to the buttocks of the foot. Then just as smoothly return to its original state.

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

Strengthening the abdominal muscles

Lie on the surface of the floor. Put your hands behind your head, bend your knees. Feet should rest on the floor surface. In this exercise, the muscles of the neck are effectively involved. Without taking your feet off the floor, raise your shoulders and head. You will feel how the neck muscles work by pulling your head with your shoulders forward. You should linger for 2-3 seconds. In this case, it is recommended to strain the muscles of the neck. Then slowly return to the starting position.

Perform 3 sets, each containing 12 reps. Beginners do 1 set. Rest should be 2 minutes.

The uniqueness of the technique

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

Valentin Dikul's complexes are designed for injured people, patients with serious diseases of the musculoskeletal system.

He developed effective preventive complexes for office workers, for drivers. He did not bypass his attention and children.

The technique of Valentin Dikul is based on the fight against ailments and is aimed at defeating them. Therein lies its uniqueness. Since many techniques see as their goal the adaptation and addiction of the patient to the role of a disabled person.

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