Movements and a complex of 96 Dikul exercises. The famous set of exercises Dikul! Strengthen the back of the thigh and back

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 desire and regular execution 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 exercise, 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 you recover from injuries, but also effectively eliminate pain and crunch in the joints that appear as a result. 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 (pain in the back, neck, lower back or trauma to certain parts of the 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, Dikul's exercise will also be useful as a preventive measure, to prevent the development of these conditions, to 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 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 gymnastics for the cervical, lumbar and thoracic regions, 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 pain that appears is often due to pinched nerve endings and requires an immediate solution to the problem, which Dikul's neck exercises can help with.

It consists of several stages and involves the following actions:

First, do a warm-up (you can use walking in place, with a full load on the entire foot: shoulders straightened, arms lowered down).
Then, take an upright position, spread your legs a little and relax.
Inhaling air through the nose, tilt your head forward and try to reach your chest with your chin.
As you exhale, tilt your head back to the starting position.
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).
Now slowly rotate your head, trying to maintain the maximum amplitude (perform the movement for 1-2 minutes).
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).
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

The following exercises will help get rid of lower back pain or even cure a hernia of the lumbar spine:

Option 1. In a 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 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 on your 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 long-term 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, while inhaling, bend your back down as much as possible, and while exhaling, 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 alternately lower your knees to the left and right sides, until pain appears. 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 exacerbated pain, any gymnastics is excluded, and with cervical osteochondrosis turning your head can make things worse.

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 your 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 relieve muscle tension. This will help restore body tone, improve blood circulation and optimize metabolic processes in tissues.

Did you know?most short muscle human body called stirrup (located in the ear and 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 hernia thoracic.

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 exertion). If performed correctly, you will soon 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 developed and general recommendations, which should help a person to correctly complete the whole 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:

Never change the sequence of exercises yourself, the specified order should always be maintained.
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.
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.
All actions are performed smoothly and slowly, without jerks and sudden movements, which may well aggravate a person's condition.
Before performing the main tasks, a warm-up must be performed ( slow run or brisk walking).
Throughout the workout, breathing should remain shallow, and at the highest point of tension, the place of inhalation must be occupied by exhalation.
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.

Joint problems are a concern for many people, and in most cases they are associated with an inactive lifestyle. Most of us work for sedentary work, little moves, which increases the risk of diseases of the musculoskeletal system. If unpleasant symptoms appear, in particular, characteristic of hernia, kyphosis, lordosis, then the treatment of joints using the Dikul method can be a real salvation. An important component of it is the special exercises recommended for implementation by the author of the technique.

Gymnastics for Dikul's joints is used in the treatment of the following pathologies:

Osteochondrosis;
Hernia;
Dysfunction of the spine or large joints;

Thanks to regular exercise, you can prevent atrophy of muscles and joints, restore normal motor activity. When performing classes, you can also use simulators to develop joints.

Features of gymnastics the following:

The main set of training for the joints is performed, aimed at restoring motor activity.
Stretching procedures are used to improve the flexibility of the spine.
Thanks to the rhythm of training with repetitions, you can forget about the crunch in the joints and spine, improve hormonal levels and provide a positive impact on work internal organs.
Regular exercise contributes to a quick and successful recovery. The long-term work of the doctor Valentin Dikul makes it possible to obtain amazing results and returns a huge number of people to a full life.

To get the most out of the exercises, follow these recommendations when performing them:

It is necessary to gradually divide the load into muscle area spine.
Exercises with the use of a rope ladder on weight work well on the muscle corset.
At an early stage, you can not overload. Increase the load only gradually.
In order to achieve a result, you must tune in to the fact that the path will be long and difficult. Your positive attitude matters.

Joint gymnastics can also be performed by healthy people. In this case, it will help strengthen the physical condition and prevent a number of problems.

Basic exercises

Dikul's regularly performed articular gymnastics has a beneficial effect on the functions of the muscles of the neck, chest, shoulder girdle and lower back, while healing the body as a whole.

Basic exercises such gymnastics will be as follows:

This exercise is aimed at improving the muscles of the back. Lie on your back, turn your left thigh all the way, stay in this position for a few seconds without moving your torso. Do the same for the right thigh.
The following action also has a beneficial effect on the back muscles. You need to lie down, put your feet shoulder-width apart. While inhaling, turn your body to the side, trying to reach the limit. Hold for a couple of seconds in this position, then repeat the turn for the second side.
Lie on your back, straighten your legs and pull your socks towards you to the maximum stop. Perform sliding movements to the sides so that the body does not come off the floor. These exercises have a very good effect on lateral muscles back.
The position is similar, in the supine position. Spread your limbs shoulder-width apart so that they do not come off the floor. Cross your arms over your chest and wrap your arms around your shoulders. Do tilts to the left and to the right, stopping for three seconds with each movement. This is a great exercise for the thoracic joints.
Take a standing position, lean forward, trying to keep your back parallel to the floor. Bend to the maximum, lower your hands down. This exercise is great for all the back muscles.
It is also useful for improving the lumbar region next exercise. You need to lie on your stomach, place your hands along the body with your palms up. Raise your body without moving your legs or helping yourself with your hands.

We offer to see video with articular gymnastics Dikul.

Complexes of articular gymnastics according to Dikul

Treatment of joints according to Dikul with the help of exercises is usually divided into two phases. Some exercises are performed using simple devices that can be used at home. The first part of gymnastics is intended for patients undergoing rehabilitation.

The complex consists of two parts. Restorative gymnastics for the muscles of the legs and back is performed in the morning, and exercises for the muscles of the abdomen, chest and upper limbs- in the afternoon. Exercises should be done regularly so that the muscles always get the load they need.

After completing the general complex during the day, you need to perform certain types of exercises that you choose yourself. The result will be only if you work throughout the day to restore physical activity.

During the first three months, articular gymnastics is done without the use of additional weight.
Exercises are repeated without stopping at least 10-15 times. The number of approaches should be six.
Before moving on to the exercises, warm up.

During the exercise, you can not hold your breath. To make it easier for you to track your results, you can keep a diary, noting in it the level of load and the number of repetitions of exercises performed.

The second complex of gymnastics is more complex, and they switch to it already when the first course is completed and mobility is restored. Exercises are also divided into two parts: the first is performed in the morning, and the second in the afternoon.

Gymnastics is aimed at training all muscle groups. On the first day, train one muscle group, on the second - the other, and on the third day, take a break.

To achieve the result, you need to use weight and counterweight, selected individually depending on the patient's health status and individual characteristics. Weight should be chosen according to the possibilities and accustom the body to stress over time.

Each exercise is repeated required amount once. Over time, the number of repetitions and approaches increases. It is important to perform movements completely so that the muscles can straighten and contract to the end. As a supplement, Valentin Dikul's nutritional balms for joints can be used, which contribute to their warming up and recovery.

When muscle function begin to recover, you can reduce the weight of the counterweight and increase the weight of the burden. Be sure to watch your breathing so that it is even, deep and rhythmic, do not hold it in the process.

The cure for the joints of Dr. Dikul

Dikul's preparations for the treatment of joints have proven themselves well. They are represented by four types of balms - massage, sports, radiculin and for joints. Dikul's tablets, ointments, balms and creams for joints can cure diseases such as arthrosis, arthritis, sprains, fractures, and neuralgia. They can also be used for prevention.

The products are based on natural ingredients. They provide the following effects:

Relieve joint pain;
Have anti-edematous action;
Contribute to the removal of salt deposits (and this is especially important for osteochondrosis);
Help to relieve inflammation in the affected joints;
Activate the processes of restoration of cartilaginous tissues;
Improve mobility;
Help improve metabolism;
Improve blood circulation and lymph flow;
Contribute to the normalization of the formation of synovial fluid.

Such a complex effect helps to significantly improve joint mobility.

People with sore joints often complain of severe pain, and therapy should be aimed at relieving them. Traditional analgesics do not always help to cope with this problem, in addition, they are addictive. Dikul's balms and ointments are based on natural ingredients and do not provoke addiction. They help relieve pain and swelling, improve recovery processes. side effects no drugs were found. They are easy to apply and absorb well. Of the shortcomings, patients distinguish only their not the most pleasant smell.

In inflammatory joint diseases - arthritis, as well as osteochondrosis and gout, ointment, balms and creams are rubbed into the affected joint area for at least 2-3 minutes. To improve the result, it is recommended to wrap the place of exposure well with something warm.

The balm is applied with gentle movements 2-3 times a day. The course of treatment can be 2-6 weeks. Also, funds can be effectively used for the treatment of other diseases of the spine, such as osteochondrosis, neuralgia, sciatica. It is useful to use the balm with a decrease in immunity, hypothermia.

The main contraindication to the use of Dikul's preparations is a possible individual intolerance to one of the components of the composition. If itching or redness occurs in the application area, stop using the products. It is important to store the medicine at room temperature, out of the reach of children. This will help keep the components active.

Besides V. Dikul advises to adhere to such recommendations for the health of the joints:

Move more during the day.
Try to avoid hypothermia, colds, stress.
It is important to deal with overweight, as it gives an additional load on the joints and spine.
Perform exercises aimed at stretching the spine, strengthening the muscles of the back and abdominals.
Massage problem areas throughout the day.

All these measures in combination will help to forget about problems with the joints. We offer you to watch a video in which V. Dikul talks about joints.

Video about Dikul's gymnastics

The rapid increase in the pace of life causes back pain. With a sedentary lifestyle, too heavy loads or previous injuries, the muscles of the spinal column lose their elasticity, and the ridge itself begins to deform. It is important to stop the process of curvature of the spine in a timely manner with the help of special gymnastic body movements. Here, Valentin Dikul offers a wonderful technique, exercises for the back during rehabilitation after a serious injury helped the healer himself.

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The specifics of the Dikul method

According to the author of the technique, the basis here is constant perseverance, as well as a person’s great desire to live and move without constant pain in the spine. It is important to constantly load the back muscles in order to keep them in good shape. If you do not fulfill even the most simple exercises, muscle connections atrophy, leading to inevitable disability.

A person who begins to practice gymnastics must necessarily believe in success. Physical activity must be regular. Therefore, the patient must learn self-control, develop psychological stability in himself.

This gymnastics not worn out. So, a person will not only not help his spine, but will also harm his state of health. It is important to remember that the treatment of any disease requires a clear sequence of actions. Exercises should be performed in the same order that was determined on the first day of classes.

You need to learn to listen to your body. If pain occurs during the exercise, for example, in the lower back, it should be immediately abandoned. In addition, special movements should be performed easily, measuredly, without sudden movements. Checking the correctness of the body movement is simple. After physical exertion, a person can effortlessly gain full chest air.

Indications for use

Valentin Ivanovich developed a special set of body movements to restore the functions of the back and spine. Dikul's method of treatment is developed taking into account the place of work of a person, his individual characteristics, and the stage of the disease. The traditional healer system works for almost all diseases of the back or spinal column:

severe injuries Oh;
osteochondrosis;
intervertebral hernia;
scoliosis
infantile cerebral palsy.

Subject to all the recommendations, perseverance, regularity of classes, after a while a person will feel a decrease in pain. It is important to adhere to all the prescribed recommendations of the attending physician during the implementation in order to prevent the occurrence of any complications.

Contraindications

There are few factors preventing the implementation of a special set of exercises. But still they are. If you observe some symptoms in yourself, it is better to refuse to perform certain body movements. For example, with cervical osteochondrosis, you should pay attention to such signs as:

increased body temperature;
violations of blood flow to the brain;
persistent pain;
squeeze syndrome.

If at least one of the above factors is detected, the Dikul technique should be abandoned until the symptoms of the disease can be localized in other ways.

Gymnastic complex

Treatment of diseases of the back or spine on the recommendation of Dikul includes an extensive range of various exercises. For each specific case, the author offers an individual training scheme. However, before starting to perform special movements, it is recommended to consult a specialist. He will help you choose correct complex with individual intensity of loads on the muscular corset, depending on the individual characteristics of the patient.

The percentage of getting rid of back pain is quite high. But the success of recovery does not depend on the attending specialist. It is important to independently go to the goal, without making yourself indulgent. Only continuous work on oneself can guarantee a full life without pain.

For pain

The author of the set of exercises of the same name offers several body movements, toning the muscular corset, stretching the spine, relieving irritation nerve fibers. This gymnastics is shown to people who are in a sitting position for a long time. For example, such exercises will be effective for office workers, drivers.

For back pain, Valentin Ivanovich advises performing the following exercises:

Lie on your stomach, straighten your legs. In this case, the chin should touch the floor. Hands are parallel to the hips, palms down. For convenience, you can lean on furniture or a vertical surface with your feet. Gradually raise your torso, moving your arms back. Lock in this position for a few seconds. Gradually, the time of fixing the body in this position should increase.
Get into a supine position. The legs should be bent at the knee joint at a right angle. Hands are located along the body, parallel to the line of the hips, feet are extended. Gradually press your raised knees as close to your chest as possible, fix this position for two to three seconds. Then slowly return to the starting position. You need to do at least eight repetitions of the exercise.
Lying on your back, bend your knees at an angle, stretch your feet. Stretch your arms along the body. Gradually begin to raise your bent knees to your chest. At the same time, the shoulders tend to meet the knees. The goal of this exercise is to bring your shoulders as close to your knees as possible.

This set of exercises must be performed daily. After a short period of performing a special course of gymnastics, a person will feel much better. However, classes here should by no means be stopped.

With a hernia

It is known that Dikul's technique helps to permanently recover from an intervertebral hernia. Exercises are selected by a specialist depending on the individual characteristics of the patient. The most effective movements for the treatment of an intervertebral hernia, proposed by Valentin Ivanovich, are considered hanging on loops, the plank position (a person is in horizontal position leaning on the elbows and toes), raising the lower extremities while lying on the back, slow tilts of the body.

Here are some exercises that are used today for hernia:

Get straight on the floor. The arms are extended along the body. Take a stick in your hands, slowly lower yourself down with it. In this case, the back remains straight, the legs are slightly bent.
Take rubber band, fix its end with your foot. Put right hand on the back of the head, gradually lean to the right, overcoming the resistance of the auxiliary element. Do the same to the left.
Fix the legs with rubber bandages, lie on your back. Without lifting your shoulders from the floor, try to lift your right thigh, then take it to the side. Repeat the same with the left thigh. Several repetitions are required.

Lie on your stomach, stretch your legs, fold your arms along the body. Wherein lower limbs fixed, hands pressed to the hips. Gradually raise your torso, briefly fix in this position. Do several sets of this exercise.
Lie on your back, cross your arms over your chest. The legs are extended along the body. Remaining in this position, try to perform a few side steps, first to the right, then to the left. Shoulders and legs should not come off the floor.
Maintaining the position of the body, try to perform several tilts to the left and right. In this case, the legs lie motionless on the floor, only the upper body works.

With osteochondrosis

Gymnastics for cervical osteochondrosis includes not only movements to strengthen the muscles of the spinal corset. Here, exercises for the cervical region are included in the complex of physiotherapy exercises. A person tilts his head to the sides, back and forth. Also, with osteochondrosis, head turns are performed. At the same time, the muscles of the cervical region are toned, blood flow to them improves, and the load on this section of the spinal column is relieved.

Here it is important to perform head movements regularly, measuredly and rhythmically. It is not necessary to make sudden movements when performing exercises on the cervical region. Remember that in this way, you can significantly worsen your health.

To strengthen back muscles

Exercises according to the Dikul method are performed not only for any diseases of the back or spine. The complex is suitable for strengthening the muscular corset. With regular performance of simple exercises, you can prevent the occurrence of degenerative processes in the spine. In addition, Dikul's complex of body movements will relieve pain after an injury or in the presence of congenital malformations.

Preventive complexes

Prevention is here correct technique performing exercises. It is important to clearly adhere to the chosen sequence, do exercises without shortness of breath, and not overload the body too much. Therapeutic exercises are performed in several approaches, between which there must be a break.

Increase the pace gradually and very carefully. If pain occurs, the exercise should immediately be abandoned until the pain syndromes stop.

Video "Dikul's gymnastics: strengthening the muscles of the torso and back"

It tells about the Dikul rehabilitation center, shows the technique of performing special exercises. in addition, the inventor of the technique talks about the benefits of performing therapeutic gymnastics.

Diseases of the musculoskeletal system is an urgent problem of our time. As a rule, the etiology of these diseases is associated with an inactive lifestyle. Recently, pathology has begun to occur in able-bodied young people. Almost every one of us has experienced the problem of pain in the back and lower back. Most often, pain is due to bad posture or destructive changes in the joints of the spine.

To have healthy back, do not be lazy.

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The popularity of Dikul's gymnastics

Today, there are many methods that are aimed at improving our body. However, articular gymnastics V.I. Dikul for the spine has won special love among patients who monitor their health. This technique also helps those who care about the prevention of any pathologies, as well as those who, with their over-employment, start their body, considering kyphosis, lordosis, osteochondrosis, intervertebral hernia, scoliosis as natural diseases caused by professions or age.

The uniqueness of Dikul's technique lies in the fact that its author was able to recover from a complex injury - a compression fracture. Long years Valentin Ivanovich patiently applied his methods in practice, having received an extraordinary result - he managed to recover and return to a full life.

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Dikul's methods were followed by about 13 thousand people, and all of them practically received 100% results in the fight against the disease. You can expect tangible results only after a few months. Joint gymnastics acts on the body gradually, by the method of small physical exertion, slowly returning mobility to the joints.

Dikul's gymnastics is good for joint health.

The articular gymnastics of Dr. Dikul works well on all ligaments and muscles, as a result of which the range of motion of the joints increases, and the spine becomes more flexible and strong. These exercises are useful for the prevention of diseases of the spine and osteochondrosis. They are suitable not only for trained athletes, but also for the elderly.

With the correct implementation of the therapeutic complex of exercises, the metabolism of substances is activated, blood circulation improves and the body is filled with energy. In the process of performing the exercises, Academician Valentin Ivanovich Dikulya recommends adhering to the following rules:

even distribution of the load on all the muscles of the spine;
to restore the muscle corset, you can use a suspended rope ladder;
start training with small loads and do not overload the spine.

The author of the above methodology directed his approach to restoring the ability to move through patient and laborious work. The patient has to work hard, impeccably follow clear recommendations, but the result, believe me, is worth it: he returns to the life of an almost healthy person. In addition, Dikul's gymnastics improves the general physical condition of a person, helps social adaptation among other people.

IT IS IMPORTANT TO KNOW! Really effective remedy from PAIN IN JOINTS and SPINE, recommended by leading orthopedists and rheumatologists of Russia! …

It has been scientifically proven that neurons spinal cord able to recover (regenerate), but this process takes a long time. Methods of Academician V.I. Dikulya confirms this by using the following therapies:

physiotherapy;
physiotherapy;
physiotherapy;
acupuncture;
aquatherapy;
manual therapy.

Gymnastics Dikul. Video

For back pain, such a remedy as Dikul's patch is effective.

No need to treat joints with pills!

Have you ever experienced unpleasant joint discomfort, annoying back pain? Judging by the fact that you are reading this article, you or your loved ones are faced with this problem. And you know firsthand what it is:

inability to move easily and comfortably;
discomfort when going up and down stairs;
unpleasant crunch, clicking not of their own free will;
pain during or after exercise;
inflammation in the joints and swelling;
causeless and sometimes unbearable aching pain in the joints ...

Surely you have tried a bunch of medicines, creams, ointments, injections, doctors, examinations, and, apparently, none of the above helped you ... And there is an explanation for this: it is simply not profitable for pharmacists to sell a working drug, as they will lose customers! It was against this that the leading rheumatologists and orthopedists of Russia jointly opposed, presenting an effective remedy for joint pain that has long been known to the people, which really heals, and not just relieves pain! Read the interview with a famous professor.

Pathologies of the musculoskeletal system today occupy one of the first places in terms of distribution. The most common diseases of the spine. Probably, each of us has ever had pain in the back, lower back. Basically, the pain appears due to poor posture, as the causes of discomfort can be problems with the joints.

Special gymnastics for the spine prevents the development of osteochondrosis, hernia, sciatica and scoliosis. And if the disease is already there, physical education will help to cure and restore the body. More and more sick people prefer the Dikul exercise system. It's really effective technique for recovery and treatment of the back.

Basic Rules

Dikul's exercises for the back are recognized as the most effective today medical complex, which in almost 100% of cases helps to rehabilitate the affected segment of the spine, and restore the patient's ability to move.

In the past, Valentin Dikul, the author of the technique, was himself chained to wheelchair. But his impetuous desire to return to a fulfilling life made the impossible. Holistic system therapeutic exercises It is aimed at healing, relieving pain and improving the whole body. Workouts created with personal experience, repeatedly proved their effectiveness in practice by the followers of Dikul.

Dikul's exercises for the spine before starting their use require familiarization with some rules:

Compliance with the order of the lessons.
You should perform the number of approaches that are indicated in the program.
You can not overload the body, it is prepared for training gradually.
You need to exercise regularly, every other day.
Compliance with the full amplitude of execution is necessary for the work of the necessary muscles.
The complex is designed on the basis of smooth, slow movements. Sharp and actions and jerks are prohibited.

Strengthening of muscle tissue

Dikul's set of exercises effectively restores the muscle functions of the lumbar, shoulder, thoracic and cervical spine. It has a beneficial effect on the general well-being of the patient and restores joints.

For the muscles of the lower back

Lie on your back. Spread your arms out to the sides, palms down.
Slowly turn the left thigh to the right until it stops, without lifting upper part torso off the floor.
Hold the position for 2-3 seconds, and just as smoothly return the leg to its original position.
Repeat the same with the other thigh.

It is recommended to perform 8 repetitions in each direction for 1 set. During the first three sessions, one approach should be done. The next 2-3 sessions are two sets, and then 3 sets per workout. Dikul's gymnastics involves observing breaks between sets, which last 2 minutes.

To strengthen the back

Lie on your back. Spread your legs shoulder-width apart, and cross your arms over your chest.
While inhaling, slowly turn the body to the right side until it stops. The left shoulder is lifted off the floor.
Hold the position for 2 seconds, and just as slowly return to the starting position.
Repeat the exercise on the other side.

You need to do the exercise 8 times in each direction. Similar to the previous one, in the first lessons, perform 2 sets, and 3-4 times 3 sets each. Be sure to rest after each set for 2 minutes. Articular gymnastics Dikul guarantees good result subject to the number of repetitions and approaches.

For the lateral muscles of the back

Without changing position, that is, lying on your back. Connect your legs together and pull your socks towards you. And put your hands palms down.
Without leaving the floor cervical region(head, shoulders and neck), slide both feet along the surface to the right. At the same time, the legs cannot be torn off the floor.
Hold the position for a few seconds, return to the starting position, and then perform the other way.

The system of repetitions and approaches of this lesson is the same as in the previous one. Such Dikul exercises for back pain strengthen the lateral muscles of the lower back and abdomen well.

For the chest

All the same starting position. Spread your legs shoulder-width apart, do not tear off the floor. Cross your arms over your chest, clasping your forearms.
With a sliding motion, lean to the left, without lifting your back, neck and head from the surface.
Fix the position for 2-3 seconds, and then smoothly return to the starting position.
Run to the other side.

Repeat the approaches and the number of runs, as in the rest of the lessons.

To strengthen the entire back

Stand straight, straighten up, look ahead. Slowly lean forward, keeping your back straight.
Lower your arms slightly, bending at the knees. In this case, the butt should slightly “bulk out”.
Stay in this position for a few seconds and slowly straighten up.

For beginners, it is recommended to do one approach, then the number is increased to three, with breaks of 2 minutes between them. Repeat slopes 8 times. Such Dikul exercises from osteochondrosis of the lumbar spine help well.

For the back of the thigh

Lie on your stomach, place your hands with your palms up, touch the floor with your chin.
Tear as far as possible the torso up with the arms, without moving the legs.
Hold the position for a couple of seconds, and then gently lie back down.

Occupation strengthens hip joints and back. You need to complete 8 repetitions. For the first time, it is enough to do 1 approach, and then 3, with breaks of 2 minutes.

To strengthen the oblique abdominal muscles

Lie on your left side, stretch your left hand in front of you, palm on the floor.
Raise your right hand up and touch the floor with your palm.
Pull the straight right leg and right arm towards each other.
In this lesson, the neck works well, the head rises.
Fix for 2-3 seconds, take the starting position.

Such Dikul's gymnastics helps from cervical and lumbar osteochondrosis, relieves acute pain. For the lesson, it is enough to do 1 set of 8 repetitions on each side.

Stretching the muscles of the lower back

Lie on your back, relax. Pull both legs up to the buttocks.
Smoothly return back.

Stretching is performed for 12 repetitions and 3 sets with breaks.

For abdominal muscles

It will take 12 repetitions and 3 sets, for beginners one is enough.

The uniqueness of the healing technique

These exercises are noted for their effectiveness in hernia of the lumbar spine, osteochondrosis, etc. This complex is not the only development of the academician. There are whole systems of exercises for each section of the spine, which strengthen the entire muscular system.

The healing technique treats the joints of the legs, Dikul exercises help fight the most serious diseases of the musculoskeletal system. They can be used for themselves by injured people, office workers and the driver. There is a Dikul technique for children.

Before you start exercising lumbar hernia, osteochondrosis and other diseases, consultation of the attending physician is necessary. And the uniqueness of the technique lies in the fact that it is aimed at the complete restoration of the body. Since many other techniques only make it easier for the patient to get used to the role of a disabled person.

Be healthy! In this video, Valentin Ivanovich Dikul talks about his technique, while you will see some good exercises:

Therapeutic gymnastics is an excellent way to prevent and treat most diseases. For this, a special set of exercises has been developed. articular gymnastics. On our site you can watch or download articular gymnastics.

Dear visitors of our site! Please note: the given sets of exercises are introductory material. Each exercise should be used at a certain stage of treatment. Depending on the specific diagnosis and condition of the patient, an appropriate set of exercises is prescribed, which is selected by the exercise therapy doctor.
To draw up a cycle just for you, please contact our specialists.
Sincerely yours, R. V. Sterkhov, Leading Specialist in Rehabilitation of the Presnensky Center

Who needs joint gymnastics?

Joint gymnastics is suitable for people who have recently undergone joint treatment in order to restore their functions. It is also good therapeutic exercises for arthrosis. Thanks to regular classes therapeutic exercises will make your joints strong, and your muscles strong and elastic, allowing them to return their lost functions.

During the treatment of arthrosis, the goal of therapeutic exercises is to restore and replenish the nutritional deficiency of the joints, ligaments and muscles.

If inflammation occurs in the joints, gymnastics is prohibited. It is performed only at the stage of recovery after treatment or for prevention.

Try not to overexert yourself while doing exercises of articular gymnastics. They should take place in a pleasant and comfortable environment for you, rhythmically and to the music. Do not overexert yourself, and as soon as you feel tired or in pain, you should stop exercising. Pain should not be! They testify that your joints have received excessive load, and it is contraindicated for them!

If you are just starting to perform therapeutic exercises for the joints, you need to start with a light warm-up. Perform exercises no more than 5 - 6 times, gradually increasing the load.

Joint gymnastics: the principle of exercises

Joint gymnastics is best viewed on the floor on a soft or hard mat. If this is still difficult for you, do exercises right in bed. Exercises for beginners usually include breathing exercises, tilts, alternation of lifting and lowering the legs. This is an adaptive therapeutic gymnastics for arthrosis of the knee joint, which is carried out on initial stage after an illness. And performing complex movements is not recommended.
At a later stage of treatment, complex exercises are already included, including twisting exercises for the spine. They maintain its flexibility and strength, and also improve the nutrition of the intervertebral discs.
Depending on the patient's condition, a more "advanced" complex of therapeutic exercises for the joints may also include stretching exercises. With proper breathing, they allow the muscles to maintain elasticity for a long time.

Valentin Ivanovich Dikul is a circus performer, the author of a unique therapeutic technique for correcting back diseases, director of several rehabilitation centers for the disabled and patients with spinal pathologies. The Dikul method is based not only on the regular performance of special exercises in a certain sequence, but also on persistent psycho-correction aimed at developing self-confidence and achieving positive results from classes. Dikul's exercises are recommended for many back diseases, but one of the most common indications for therapy for this method is a spinal hernia.

A hernia of the spine (intervertebral space) is a protrusion that is formed when the gel-like disc nucleus is displaced against the background of thinning and damage to the fibrous capsule (annulus fibrosus). The main cause of intervertebral hernia in almost 80% of patients is degenerative disease of the intervertebral discs, which develops against the background of an unbalanced diet, bad habits, and a sedentary lifestyle. Factors predisposing to the formation of hernial protrusions of the spine are also obesity of varying degrees, professional activities associated with lifting weights, chronic stress, endocrinological diseases that negatively affect the rate of metabolic and metabolic processes.

Clinically, a hernia is manifested by pain (including reflected and radiating pain), the cause of which can be both myofascial syndrome and compression of the spinal nerves, which in large numbers depart from the spinal cord in the central spinal canal. The patient also complains of muscle stiffness and tension, limited mobility in the affected segment of the spine, numbness and other paresthesias in the area of the affected nerve. With large protrusions in the lumbosacral region, severe dysfunction of the pelvic organs is possible, manifested by constipation, painful defecation, dysuria. In men, a hernia can provoke prostatitis and erectile dysfunction, since the lower parts of the spinal cord are responsible for the functioning of the prostate gland.

Non-invasive (bloodless) treatment of intervertebral hernias includes the following steps:

drug correction (to relieve pain, relieve muscle spasm, restore blood and lymph circulation);
health-improving physical culture and gymnastics;
massage;
physiotherapy (electrophoresis, laser therapy, UHF);
balneotherapy;
hirudotherapy (method of alternative medicine).

Exercise therapy is the most important element of the complex treatment of back hernias, which improves the functional state of the spine in the area of the affected segment, increases its mobility and prevents possible complications associated with pinched nerve roots and impaired blood flow. Dikul's treatment technique is a set of exercises aimed at restoring the neurophysiological potential and returning the patient to normal life without the use of surgical methods of treatment, which are associated with a rather high risk of disability and postoperative complications.

Dikul's technique

Dikul's treatment program belongs to kinesitherapy, the founder of which is considered to be Doctor of Medical Sciences S. M. Bubnovsky. This is a method of movement therapy, a kind of physical therapy. The program makes it possible to fully restore working capacity and skills, using the neurophysiological potential of your own body. The author of the program developed it from his own experience after he received a severe spinal cord injury at the age of 15 as a result of multiple local injuries and a compression fracture of the spine. Doctors did not give any favorable prognosis, but, thanks to own methodology, Valentin Dikul not only was able to sit on his own and walk, but also completely restored all the functions of the spinal cord and returned to his usual life.

To date, there are several rehabilitation centers in Dikul, a center for the rehabilitation of patients with the consequences of cerebral palsy, as well as several surgical clinics. The methodology is based not only on the development of physical skills and the restoration of disturbed neuromuscular connections, but also on the work with the psychological potential of a person (almost 42% of patients after receiving severe injuries are diagnosed with various forms of depressive disorders). Dikul is sure that a positive result can only be achieved if a person is completely confident in his abilities and believes that the exercises will help him recover, get rid of pain and return to normal life.

Important! Valentin Dikul is confident in the effectiveness of his method of restoring patients with intervertebral hernias, but he immediately declares that without the right psychological attitude and firm confidence in a positive result of recovery, one should not wait.

Goals, objectives and features of the method

Exercises according to the Dikul method at home can be performed without the use of special devices, but in the centers opened under the guidance of an academician, simulators developed personally by Valentin Ivanovich are used to treat patients with intervertebral hernia. The training programs are adapted individually for each patient, therefore, before starting training, it is necessary to discuss the proposed complexes with the doctor and make sure that there are no contraindications.

The exercises proposed by Dikul help to solve several problems at once in the complex treatment of spinal hernias. The healing effect of regular workouts manifested by the following changes:

the study of deeply located paravertebral (paravertebral) muscles and the restoration of normal muscle tension;
elimination muscle spasms and edema;
normalization of blood circulation and movement of lymph in the lymphatic vessels;
strengthening the muscular corset of the spine;
elimination of pain associated with hypertonicity of the paravertebral muscles or compression of the spinal nerves.

It is possible to achieve pain relief during classes according to the Dikul method in just 4-8 weeks, while there is a significant improvement in the functional state of the spine and its mobility.

Stages of classes

Classes according to the Dikul method are carried out in several stages.

Stages of rehabilitation therapy according to the Dikul method

Stage	Peculiarities
First	The main task, which is aimed at the solution of classes according to the methodology at the initial stage, is the elimination of pain, the removal of muscle tension and the increase in the general tone of the body. Classes at this stage are performed with a minimum amplitude and without the use of additional load. Number of classes - 3 times a week. The duration of the first stage is up to 2-4 months
Second	At the second stage of restorative treatment, exercises are used to increase muscle strength and strengthen the muscular corset of the spine. You can join classes power training(using own weight or weights), as well as include asymmetric movements with maximum amplitude in the training program. The number of workouts increases up to 4 times a week, and the duration of this stage can be from six months to 2-3 years (depending on the individual characteristics of the patient)
Third	The fixing stage is based on the creation of a healthy motor stereotype, in which coordination and power loads take part, taking into account the identified pathological focus (the segment in which the hernial protrusion is located). Exercises at this stage help to build neurophysiological potential and increase endurance, which will help to cope more easily with domestic, professional and sports loads no pathological effect on the affected segment of the spine

Important! You can start the second stage of training only after the pain syndrome is completely stopped. If during exercise a person feels pain, such exercises will do more harm than good, since pain is stressful for the body, and the natural reaction to stress is tonic muscle tension (including the muscles of the spine).

Class rules

Valentin Dikul is confident that all patients, regardless of the severity of injuries, congenital and acquired pathologies, can achieve positive results in the complex treatment of intervertebral hernias and other diseases of the spine using his system. But in order for the classes to be effective, it is necessary to strictly follow the rules that the author has developed for the stable study of neurophysiological indicators and better adaptation of the body to new loads.

Rule 1. Classes should be regular, without breaks. If the patient has stopped training, it is necessary to start exercising from the first stage, since muscle very quickly adapts to the intensity of current loads.
Rule 2. The recommended duration and frequency of classes is 3-4 times a week for 40-50 minutes. At the final stage, the duration of the training can reach up to 1.5 hours, since one of the objectives of the technique is to increase endurance and adapt the body to prolonged loads.
Rule 3. During training, you must follow the technique of performing exercises. You can move to higher amplitudes only after mastering the previous stage of training.
Rule 4. Only faith in oneself and full awareness of why a person needs these trainings and what result he can achieve with strict discipline of training will help the patient achieve recovery.

Note! Back diseases are an extensive group of severe pathologies that can extremely negatively affect the functioning of the whole organism and internal organs, therefore, before any impact on this area, it is necessary to consult with specialists. If during training there is pain or severe discomfort, the training should be stopped and contact your doctor to exclude possible complications and exacerbations of existing pathologies.

List of exercises

This section contains the most effective exercises Dikul for the treatment of intervertebral hernias, which are recommended to be performed in the order in which they are presented. Before performing the main complex, it is necessary to do a light warm-up for 5-10 minutes, which necessarily includes exercises for stretching the spine and stretching the back muscles. After that, you can move on to the main part of the lesson. All movements are performed smoothly, without jerks and sharp turns.

Complex for the treatment of cervicogenic (cervical) hernias

Exercises this complex can be performed from a “standing on the floor” position or sitting on a chair (a chair will not work, as a solid support is needed). It is important to ensure that the posture is always straight, and the position on the chair is anatomically and physiologically correct. Breathing is even, arbitrary.

Turn your head to the side, linger a little in this position (the point of maximum tension neck muscles). Make a head movement with an amplitude of 180 ° in the opposite direction. Repeat 5-7 times, gradually increasing the number of repetitions to 10-12.
Tilt your head back and in this position perform 5 tilts in each direction (try to reach your shoulders with your earlobe).
Lower your head down, the chin should stretch to the chest as much as possible. During the exercise, you should feel the stretching of the occipital muscles of the neck. After a few seconds, gently raise your head up, trying to stretch your chin as much as possible following the top of your head. Repeat 7-8 times.
Lower your head down, put your hands clasped “in the lock” on top. Try to raise your head up, overcoming the resistance of the hands. Perform very gently for 15-20 seconds, increasing the execution time to 30-40 seconds.
Tilt your head to the side, put the palm on top, which is on the same side. Try to raise your head up, overcoming the resistance of the hand (the hand “does not let go”). Repeat the exercise on the opposite side.

The result will be faster and more pronounced if these exercises are combined with swimming, Pilates, yoga or water exercises (aqua aerobics).

Complex for the thoracic spine

Hernias in the thoracic region are quite rare, but clinically they are also quite painful and can cause severe discomfort to a person. Exercises of this complex will help to cope with pain and slow down the progression of the pathology (subject to regular performance).

Lie on the floor, spread your legs wide apart. The pelvis, feet and buttocks are firmly pressed to the floor (they should not move). Put your hands on top of each other (in the form of a cross) and fold over your chest. In this position, it is necessary to turn the body to the side, but in such a way that Bottom part the trunk did not participate in the exercise. You should start with 7 repetitions, increasing their number to 10-12 times.
This exercise is a continuation of the previous one and is performed in the same way, but in this case, the hands should wrap around the shoulders. The number of repetitions is the same.
Turn sideways. Extend the arm that is from below upwards parallel to the body (the body should form a straight line). Raise the other hand up and gently bring it behind the head (both hands should be parallel to the floor and to each other). Hold the position for a few seconds and do the same with the other hand. Repeat 5-7 times with each hand.

Note! With osteochondrosis and hernia of the thoracic spine are also useful various techniques swimming. It is known that professional swimmers almost do not suffer from these diseases due to the constant and correct load on pectoral muscles and upper back muscles.

Complex for the lumbosacral spine

The region of the lumbar and sacrum is the most common localization of intervertebral hernias. Special exercises for the lower back will help correct existing complications and prevent the development of serious consequences, as well as completely get rid of pain and improve the quality of life.

Lying on a hard surface, pull your heels up to your buttocks and in this position try to spread your knees to the sides as much as possible ("frog pose"). Repeat at least 7-8 times. You need to perform the exercise slowly and very smoothly. If pain occurs in the knees, the activity should be stopped immediately. Exercise "frog pose" is also contraindicated for persons with gonarthrosis (arthrosis knee joints) 2-3 degrees.
Stay horizontal. Straighten your legs, bring them together and raise them 20-30 cm from the floor. In this position, bring them to the side (to the maximum possible amplitude) and return to their original position. Repeat on the other side. Run 7-8 times in each direction.
Sit on a chair. Raise both legs, bent at the knees, up (perpendicular to the floor). Hold in this position, and then perform several turns of the lower part of the body to the sides, without changing the position of the legs.
Lie on the floor and cross one leg over the other. In this position, raise the legs up 8-10 times, after which the legs change and repeat the exercise.

The most common localization of intervertebral hernias is the lumbar region.

Important! All exercises can be performed strictly during the remission period. With exacerbations of chronic back diseases, training should be postponed until the relief of acute symptoms and the complete elimination of pain. It is strictly forbidden to practice while taking painkillers to get rid of pain.

Possible contraindications

Not everyone can do the Dikul method. Contraindications for training can be both absolute and relative (temporary), but only the attending physician should decide on the possibility of training at a particular stage of treatment and rehabilitation.

The list of contraindications for exercise may include:

infectious and other diseases accompanied by subfebrile or febrile fever, or a pronounced intoxication syndrome;
tumor processes in the spine (including malignant neoplasms, regardless of their location);
bleeding of various etiologies (women are not recommended to engage in menstrual flow);
injuries and injuries of the spine and spinal cord in a recent history;
congenital anomalies and defects in the development of the spine.

Important! Women who have even a minimal chance of pregnancy should be excluded before starting classes (take a blood test for hCG levels or do a test at home).

Video - Dikul's exercises for hernia

Intervertebral hernia is a severe pathology of the musculoskeletal system, which, if not treated in time, can lead to serious complications and even disability. One of the methods of conservative treatment of hernias is Dikul's exercises, which have proven their effectiveness in tens of thousands of patients. They must be performed regularly, and full recovery may take several years. The author himself considers the right psychological attitude to be an important key to success, excluding any thoughts of a possible failure, so some patients may need professional psychocorrection before starting training.

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