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, the most effective technique of Valentin Dikul is recognized. 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.

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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 have been 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 functions of the cervical, shoulder, lumbar and thoracic regions, and 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 the accepted position, you should linger 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.

With this exercise, the 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.

In 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 the correct position of the neck, the chin must 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. The left hand is extended 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 apparatus.

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.

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 has 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 clients! 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! with a famous professor.

A sedentary lifestyle leads to ODA diseases and negatively affects a person. Articular gymnastics Dikul contribute to the rapid recovery and development of the joints. Valentin Dikul is an academician who was disabled for a certain period of his life. He developed a special gymnastics that strengthens the muscles and develops the affected joints.

The essence of the technique

Dikul's author's technique is aimed at preventing muscle atrophy in lesions of the spine and joints. Exercises are interconnected, they help to restore the patient's motor activity. The whole complex consists of several stages, which gradually strengthen muscle tissue and stimulate metabolic processes in the affected areas. The complex is performed by the patient independently and includes:

• 2 sets of physical exercises;
• acupuncture;
• manual therapy procedures;
• drinking regime;
• physiotherapy.

The developed gymnastics is suitable during the rehabilitation period after severe injuries and bruises. The system of certain classes requires regular systematic implementation to get the effect. The rhythm of the workout with repeated repetitions allows you to get rid of the crunch in the joints and spine. Proper execution has a positive effect on the production of hormones and the functioning of internal organs.

General rules of articular gymnastics according to Dikul

After class, it is acceptable to experience slight fatigue.

• The main principle is regularity and constancy.
• When performing gymnastics, the patient should not feel pain or discomfort. The presence of these conditions requires a decrease in the amplitude of movements or a temporary cessation of classes.
• Gymnastics is not carried out during the period of exacerbation of joint diseases.
• Movements are performed measuredly and smoothly.
• It is forbidden to use sharp and jerky movements that can aggravate the patient's condition.
• After the gymnastics, the patient should not feel exhausted. This procedure is not performed on endurance. After class, the patient should feel warm and slightly tired.
• Loads on all muscle groups are distributed evenly.
• Before training, it is necessary to warm up and warm up the muscles.
• Overload must not be allowed.
• It is important to observe the required number of approaches and repetitions.
• The full amplitude of the manipulations is observed.

Indications

The treatment complex is performed for osteochondrosis.

Dikul's gymnastics is widely used in many clinics as an adjuvant therapy after injuries and bruises. With its help, the full movement of the joint and the strengthening of the muscle corset in the affected area are gradually achieved. Procedures are prescribed in accordance with the injuries received or the established diagnosis. When prescribing a course, the doctor takes into account all the characteristics of the patient and the disease. Indications for use:

• osteochondrosis;
• arthrosis;
• intervertebral hernia;
• injuries and bruises;
• scoliosis;
• violations of large joints of the spine;
• fractures;
• chronic forms of arthrosis.

When performing the complex, the muscles of the abdomen and the press are well developed, the overall tone of the body increases. With systematic implementation, it is possible to stop the pain syndrome and restore joint mobility. In addition, training is often carried out for preventive purposes in order to prevent re-damage or relapse. The method is especially effective for arthrosis. Charging is used as a warm-up workout before the main physical manipulations.

Before starting training, the patient must undergo a study to determine the degree of damage to the joints and the presence of other diseases.

A set of exercises

At the beginning of the wellness course, the presence of a specialist in the classroom is necessary.

Regular performance of Dikul's gymnastics has a positive effect on the lumbar, shoulder, cervical and thoracic functions of the spine. Depending on the place of damage and localization of the injury, a certain set of exercises is selected, the implementation of which purposefully develops muscle tissue in the area of ​​damage. Treatment of the spine in the early stages requires the presence of an assistant or a doctor in order to prevent injuries and sprains. The phased sequence of performing gymnastics gradually develops all muscle groups, prevents atrophy and increases tone.

Start of therapy

The first classes according to the Dikul method are held in the mornings and evenings as warm-up workouts. They are aimed at supporting the joints and the development of physical activity. The complex is designed for the rehabilitation period, so some classes are carried out with the help of devices that are made independently. Execution sequence:

• in the morning: for the knee joints and spine, muscles of the legs and back;
• daytime: muscles of the abdomen, arms and chest.

In the first 3 months, exercise therapy is carried out without the use of heavy loads. Manipulations are done with a repetition of 10-15 times non-stop. Each new exercise has 6 sets. When performing, holding your breath is strictly prohibited. Regular exercise throughout the day allows you to ensure a constant uniform load on the muscles. Gymnastics is aimed at restoring motor function so that you can proceed to the second stage of therapy.

Training

If necessary, a load is added to complete the complex.

According to the Dikul method, they proceed to the next step only after the confident completion of the first. This complex is aimed at increasing the elasticity of muscle mass and improving mobility. It is more complex, therefore, it requires preliminary strengthening of the joints. Feature of the stage: classes are carried out with the development of certain muscle groups, if necessary, add a load with a counterweight. Each muscle is developed for 1 day. Manipulations are carried out systematically, increasing the number and frequency of approaches. Dikul's balms are often used to warm up muscle tissue and joints. As development progresses, the load increases and the counterweight decreases.

Valentin Dikul learned from his own experience what a spinal injury is, after which doctors no longer give hope that you will be able to walk. This is an incredible story of healing when, after a fall from a height of 13 meters and a terrible injury (he was paralyzed for 5 years), he returned to the circus again.

He says: “The doctors told me that I would be in a wheelchair for the rest of my life. But I decided to fight." And he fought and was able to put himself on his feet. He developed a variety of techniques for the restoration of the spine. His treatment method is aimed at relieving pain and returning the functionality of the spine.


Dikul considers exercises to be the most effective method of treating a lumbar hernia of the spine. Their main task is to return the muscles to an optimal state. Relax tense muscles, and weak ones - restore tone. This famous gymnastics includes only 6 exercises, but they have no equal in terms of effectiveness.
THERAPEUTIC GYMNASTICS VALENTIN DIKUL
Exercise 1
Get on all fours, spread your arms wide, back straight, look forward. Inhale deeply, as you exhale, lower your hips to your heels, relax your back, and tilt your head to your outstretched arms. As you inhale, roll forward onto your hands, bending so that your head stretches up. You linger in this position and again sit on your heels. You do 10-12 repetitions.


Exercise 2
The starting position is the same as in the previous exercise, the knees are brought together. Raise your feet pressed against each other and swing your toes to the sides, leaning on your knees. Thus, the spine moves in the lumbar region, while the shoulders and chest are motionless. Do 10-12 repetitions in each direction.


Exercise 3
All the same position. Keep your back straight, chin parallel to the floor. In this exercise, it is necessary to lower the pelvis in turn to the sides, like a pendulum, until pain occurs (as low as possible). In the starting position, do not linger, swing from side to side. Only smoothly and without sudden movements. Also 10-12 repetitions on each side.


Exercise 4
The well-known exercise "cat". The position is the same, while inhaling strongly bend your back in the lower back, head to the ceiling. As you exhale, lower your head between your hands, and bend your back in an arc. Also smoothly, also 10-12 times.


Exercise 5
Lie on your back, bend your knees. Hands along the body. Slowly lower your knees to the floor to the left, then to the right. In this exercise, only the lumbar region is involved, the shoulder blades do not come off the floor. Breathing is deep, movements are smooth. Do 10-12 repetitions.


Exercise 6
The position is the same, knees bent, arms along the body, palms down. Place your left heel on your right knee. As you exhale, lift your right leg towards you. Exhale slowly and lower your leg to the floor as you inhale. Do 10 repetitions with each leg.

In this video, they tell and show in more detail how to perform exercises for the back with a hernia, developed by Dikul.
There is nothing complicated in these exercises, they are easy to perform and do not require special physical training. This method is based on four postulates that must not be violated: do the exercises every day, do the exercises for at least 60 minutes, observe the hygiene of the gym, and unwaveringly believe in success. If you follow these simple rules, then the pain will definitely recede. Take care of yourself and your health!

The modern lifestyle provokes problems with the spine in many people. Excessive loads or their absence, back injuries lead to the fact that the muscles lose their elasticity, and the spinal column itself may begin to deform. Of the serious consequences, such a common occurrence as an intervertebral hernia is a disease that causes serious discomfort. The Dikul method has proven itself well with a hernia of the spine. The famous orthopedist Valentin Dikul offers a special set of exercises that are aimed at treating this pathology.

A little about the disease

Hernia is considered a rather complex disease. Surgery is often recommended. It should be borne in mind that operations on the spinal column are quite dangerous. There is a risk of spinal cord injury and other consequences, therefore, if there are opportunities, it is in the interests of both the patient and the doctor to do without them.

Vertebral hernia is a consequence of metabolic disorders in disc tissues, injuries and excessive loads. The nerve endings are clamped due to the protrusion of the nucleus pulposus. Intervertebral discs are pathologically deformed. Due to prolonged degeneration, the disc loses fluid and becomes brittle. Also, with a hernia, the fibrous ring ruptures and protrudes.

Treatment measures are always determined by the feeling of localization, the stage of development of the disease, as well as the presence of complications.

From non-surgical methods, it may be necessary to take anti-inflammatory and analgesic medications, novocaine blockades, physiotherapy exercises, massage and stretching of the spine, wearing a corset, and a number of physiotherapy methods. In many cases, with their complex combination, you can get rid of the need for surgical intervention.

If after 12 weeks these methods do not give a positive result, surgery is required. It can be minimally invasive or open access. Please also note that after surgery, a long rehabilitation may be required.

Treatment of spinal hernia according to Dikul

Valentin Dikul developed his own technique after he himself suffered a spinal injury. And she was able to help a large number of people regain mobility.

The basis of the method is Dikul's exercises for spinal hernia. In order for them to give good results, you need to adhere to certain rules that will help make the pace of execution correct, and the load acceptable for this pathology.

The duration of classes should be increased gradually. In the initial stages, too much training can aggravate the situation. Also keep in mind that in order to achieve a result, you need to work long and hard - exercises do not give quick results.

So, the basic rules for doing the exercises are as follows:

• It is important to control your posture. You can use special corsets and posture that will prevent sprains.
• Combine gymnastics with manual therapy, massage and other measures prescribed by the doctor.
• Physical activity should be dosed. Feeling minimal pain and discomfort, reduce the weight of the counterweights on the shells.
• Jumping and sudden movements are not allowed.

Correct execution will help to significantly reduce pain, strengthen the muscles of the back.

One of the mistakes of patients is that after severe pain has passed, they sharply increase the load, thinking that this will significantly speed up the recovery process. You can’t do this - any increase in activity should be gradual, and the muscle corset should be ready for the loads imposed.

Exercises are divided into groups:

• Sparing course. It is performed at the first stage of the disease. Even the slightest overvoltage is not allowed. The complex is aimed at preparing the patient for recovery. Exercise restores connections between the spinal cord and muscle tissue.
• Intermediate course. The duration of the stage is determined by the severity of the disease, the level of preparation of the patient and the characteristics of the body.
• Difficult course. It is aimed at restoring the damaged spine, at consolidating the results obtained. Only strong muscles can withstand stress and keep the body in its natural position. This is the main condition for fixing the result for a long time.

You can move on to the next course only after the previous one has been fully worked out. There are no specific deadlines, everything is determined only by how the patient himself works, and how focused he is on recovery - this is a very important aspect.

It should be borne in mind that Dikul's gymnastics for the spine with a hernia has contraindications. They are few, but they are. In the presence of certain unpleasant symptoms, some movements will need to be abandoned.

Contraindications include the following:

• heat;
• violation of the blood supply to the brain;
• long-term muscle pain;
• squeezing feeling.

Exacerbation of the pathology of the spine is a temporary contraindication.

Also, training is prohibited under such conditions:

• malignant neoplasms;
• heart disease;
• hemophilia.

You can start doing gymnastics only by stopping an acute attack, normalizing the patient's condition and consulting a doctor.

Dikul's exercises for the back with a hernia: execution technique

Valentin Dikul has developed a large number of complexes, but hernia exercises are different because they are designed to strengthen specific muscle groups. Certain elements from yoga, Pilates, stretching may be shown. Exercises are selected individually, but they are always aimed at strengthening the back.

The following elements may be included in the complex:

• "Plank". It is done in emphasis on the elbows and toes.
• Hanging on loops, skipped armpits.
• Smooth torso to the sides.
• Hanging on the horizontal bar.
• Raising the legs from a prone position.

The rehabilitation centers have a large number of special simulators. For training at home, the Swedish wall will be enough. If it is not possible to use it, you can use rubber bands that help alleviate the load on the joints and ligaments.

Dikul's exercises for a hernia of the cervical spine

With a disease in the cervical spine, gymnastics can be performed only during the rehabilitation period. You can also do it for prevention.

Exercises are done in a sitting position on a chair:

• With a hernia in the cervical region, it is useful to simultaneously press on the forehead and the back of the head. Place your palm on your forehead and press on it for three seconds so that your neck bends back. Executed three times. Then the same is done with the palm on the back of the head.
• Tilt your head back, then gently lower your chin to the area of ​​the jugular fossa.
• Sit up straight, tilt your head back. Try to touch with the ear while healing. Do five tilts in both directions.
• Do 10 head-to-shoulder rotations. You need to move smoothly, without jerking.

Exercises for a hernia of the thoracic region

This section of the spine makes it possible to ensure stabilization and normal posture. The exercises below will help reduce a hernia in the thoracic region:

• Lie on your back, spread your legs shoulder-width apart, cross your arms over your chest. As you inhale, twist your torso to the side so that the opposite shoulder is off the floor. Legs and pelvis should not move. Slowly return to starting position. At first, do 8 repetitions in both directions and gradually increase this number.
• The position is the same. Hands should be clasped with forearms. Try to turn the body as much as possible to the sides, without moving your legs and buttocks.

Doing these exercises regularly will help reduce chest pain and eliminate the feeling of pressure.

Dikul's exercises for a hernia of the lumbar spine

Gymnastics is performed in a prone position on a flat and hard surface. Sometimes special tools, such as a stick and rubber bands, may be required. Exercises are repeated 8 times per approach. Over time, three sets are made, the break between which is two minutes.

An example set might look like this:

• First you need to warm up the muscles. This requires a simple warm-up, which may include turns, various inclinations, sips.
• Lock the legs with loops in the prone position. Slowly lift your left thigh and turn it to the right. Repeat the same for the second leg. In this case, the shoulders should not come off the floor.
• Cross your arms over your shoulders, spread your legs shoulder-width apart. Raise your shoulders and turn to the right, and then to the left.
• Cross your arms over your chest. Raise your legs slightly and take them to the side. Hold for a few seconds and return to the starting position, then do the same on the other side.
• The starting position is the same. Together with the abduction of the legs to the side, you need to raise the body.
• While lying on your back, pull your feet towards your buttocks. Lower your knees to the sides and try to touch them to the floor.

Thanks to regular training with a gradual increase in loads, the skeleton will gradually return to normal. Exercises must be performed throughout life, otherwise regression and limitation of mobility are possible.

Regular classes according to the Dikul method, along with compliance with all the recommendations of a specialist, help a patient with an intervertebral hernia to return to a full life. The best proof of the effectiveness of the complex is the personal experience of the author of the technique himself. But don't expect it to be easy. You need to train every day, giving your best. This will reduce pain and normalize the mobility of the spine. The technique is unique in that it helps the patient to forget about the disease, and does not teach to live with it. She has helped many people regain their health.

The method of Academician Dikul is justified one hundred percent and is used not only for the conservative treatment of herniated discs, but also for the purpose of rehabilitation after surgical treatment.

The meaning of Academician Dikul's teaching is that nervous tissue is capable of regeneration. The ancient thesis that nerve cells do not regenerate is wrong from beginning to end. Nerve cells do not divide, this is correct, but the restoration of neurons “frozen for a while” occurs constantly.​

Lying on stomach:

Lie on your side and straighten your legs. Do swings with the lower limbs back and forth.

The main types of therapeutic exercises for the spine

position treatment,

Correct and even breathing;

1. If you suffer from any pathology of the musculoskeletal system, in no case do exercise therapy during the period of exacerbation of the latter.
2. lack of vitamins and nutrients;
3. The method of physical therapy of Dr. Bubnovsky is also called kinesiotherapy. Before the start of classes, all patients undergo a detailed diagnosis of the state of the musculoskeletal system in the medical center. And only after that, a gymnastic complex is selected for each person individually.

You can wear a heavy book on your head for 2-3 minutes.

• increase the physical endurance of the body;
• Unpleasant sensations in the back or severe pain can be a sign of several diseases of the spinal column. If no action is taken when they appear, then in the future such indifference to one's health can lead to an operating table or a wheelchair. Therefore, with the initial symptoms of spinal pathology, it is necessary to proceed to the most effective therapeutic and preventive measure - therapeutic exercises.
• The developed set of exercises for spinal hernia according to the Dikul method, by means of a load, causes the nerve cells that are in a state of suspended animation to “wake up”.
• Stretch your arms forward and raise your head and upper body;
• Get on all fours, in this position, bend and arch your back.
• Stretching the spine.
• alternate relaxation and tension of individual muscles;
• It is important to ensure that all movements are smooth, jerky and abrupt can harm.
• dehydration

The technique consists of a complex of gymnastic exercises, as well as a cycle of classes on a specially designed simulator. All classes are conducted on an outpatient basis at a time convenient for the patient under the supervision of instructors.​

Approximate complex of exercise therapy for the cervical spine

improve mood.Physiotherapy exercises should become a habit for every person who is worried about their health. Taking a minimum of time and effort, it will bring maximum benefit not only to the spine, but to the whole body.

• Simple exercises trigger complex biochemical processes that restore neuromuscular transmission.
• Mark your hands under the chin, straighten your legs and raise them as high as possible.
• Lie on your back and bend your legs at the knee joints, after which pull the right knee to the left elbow, and then the left knee to the right elbow.
• The treatment complex necessarily includes the help of a professional psychotherapist, which allows you to overcome the disease not only on the physical, but also on the psychological level.
• stretching of some parts of the body;
• After gymnastics, you should feel only slight fatigue and warmth throughout your body, but in no case pain and exhaustion.

Due to all of the above reasons, pain and discomfort in the back and neck occur. This makes it difficult to move freely, brings incredible discomfort. To alleviate this condition, you can use the Dikul complex, which also includes exercises for back pain. The basis of the method is the soft stretching of the joints, increasing their mobility by strengthening the muscle corset.​

Wellness complex of exercises for the back

As an addition to the main elements, articular gymnastics, massage and cryotherapy are used.

cervical

1. We get on all fours. Begins to perform the exercise "cat". Slowly arch your back up, lower your head down. In this position, we linger for 5 seconds. Then just as smoothly bend the back, and pull the head up. We linger again for 5 seconds, then we repeat the whole complex again. 10 approaches are enough.
2. Gymnastics can also be done in the pool
3. People who do not have diagnosed back diseases can practice on their own and select a complex depending on their preferences. Patients with known spinal pathology should begin therapeutic exercises under the guidance of a physiotherapist. This is especially true for people with severe curvature of the spinal column, intervertebral hernia, stenosis of the spinal canal. It is also indicated for those who have undergone spinal surgery.​
4. As a result, muscle atrophy disappears, spasm is relieved, pain disappears, and the person returns to a full life.

I must say that in the initial stages of the rehabilitation period, you should not overwork. First, it is enough to perform each exercise no more than five times. Subsequently, the number of repetitions can be doubled and performed in two steps. During classes, it is important to avoid sharp turns and tilts. If you experience discomfort, you should consult a doctor.

Thoracic and lumbar

1. Some exercises from the specified medical complex were developed by S. M. Bubnovsky. They act not only on the spine, but also on the muscles, joints and nearby organs. In addition, they improve blood circulation and metabolic processes, and properly selected loads allow not only to obtain a good therapeutic effect, but also improve the flexibility of the spine, as well as the psycho-emotional status of patients.​
2. Norbekov Mirzakarim Sanakulovich is a well-known practitioner of alternative medicine, the head of a health center and the author of a large number of books. His technique is called the “Norbekov System” and includes several options for gymnastics, including articular, as well as trainings aimed at increasing a person’s life potential, developing his intuition, etc.
3. Freezing in a certain position, which creates a static load on the muscles;
4. This technique is considered one of the most effective for the treatment of joints and spine, it is the author's method of Valentin Ivanovich Dikul, Doctor of Medical Sciences and Academician. Particularly credible is the fact that once the author of the exercises himself suffered from a compression fracture of the vertebral body and the program he developed allowed him to avoid disability and get back on his feet.​
5. The full course of treatment according to the Dikul method includes:
6. In conclusion, it is worth noting that therapeutic exercises are an effective and, perhaps, the main way to prevent and treat diseases of the spinal column. And the sooner you start regular exercise, the more likely you are to save your health.​

About the Dikul method

Position - lying on your back, legs bent at the knees. Hands along the body. Gently tear off the pelvis from the floor and pull it up, linger for a few seconds and smoothly return to the starting position. Repeat 10 times.​

In order for therapeutic exercises to bring only benefit and not harm you, you should remember the following rules and recommendations:

Therapeutic gymnastics is used not only for the treatment of pathology of the musculoskeletal system, but also for prevention

Any physical exercise for a hernia must be performed in accordance with certain requirements, which include not only the correct exercise on the simulators, but also a change in lifestyle.

1. We can safely say that gymnastics for the back is an integral part of the effective treatment of patients with vertebral hernias. It improves the general condition of patients, prevents the disease from progressing, and has a general strengthening effect.
2. If the hernia is located in the cervical spine, then therapeutic exercises include delicate exercises with head turns, its slow tilting back and lowering down.
3. The main condition for performing exercises according to Norbekov is a positive attitude and good mood. Otherwise, there are no restrictions. The Norbekov system includes several consecutive courses, after which the practitioner promises to restore your health and change your life for the better.​
4. Hanging in certain poses for trained people.
5. Dikul's program includes:

About the Bubnovsky method

Passing a course of manual therapy, acupuncture procedures.

Both children and the elderly can do articular gymnastics according to the Dikul method.

Position - lying on the stomach. We perform the exercise "snake". We rest our hands on the floor, bend our back and neck as far back as possible. We linger in this position, then slowly return back. Repeat 10 times.​

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Therapeutic articular gymnastics by Valentin Dikul for the back and spine

To begin with, it is necessary to clarify that therapeutic exercises for the spine can be divided into general wellness, which is intended for healthy people or for those who have an initial stage of osteochondrosis, as well as a special one, which is used for various diseases of the spinal column. for long, painstaking work, which will eventually lead to positive results.​

Who is suitable for such gymnastics?

Gymnastics for the spine: video

It is often used in the complex treatment of spinal hernias. This technique involves a combination of a classic set of exercises, yoga and breathing exercises, due to which the muscles and the spinal column are effectively strengthened, and the musculoskeletal frame is automatically restored. The duration of the rehabilitation course depends on the condition of the patient. As a rule, 3 cycles are prescribed, each of which consists of 12 lessons.​

The full version of gymnastics for joints according to Norbekov:

Qigong gymnastic complex for beginners:

Two complexes of physiotherapy exercises. The first is performed daily in the morning and evening hours. Its main purpose is to develop the muscles of the body and create protection and support for the joints. The second is assigned only after mastering the first, its task is to develop the elasticity of the ligaments and muscles, increase mobility in the affected area.

Features of this gymnastic complex

Compliance with the correct drinking regime.

• Joint gymnastics is a combination of exercises from stretching, yoga, classical and breathing exercises and Pilates. Dikul's exercises help to cope with a variety of diseases of the spine. Classes according to this technique prepare the joints for physical exertion and strengthen the muscles of the whole body. IN AND. Dikul claims that if you perform this complex daily, then soon the body will begin to repair damaged tissues on its own.
• Position - standing on all fours. Slowly take the straight leg back and perform swings. Then we change legs. It is enough to repeat 10 times for each leg.
• What exercises to do with scoliosis?
• Depending on the elements of physical education, the effects of exercise therapy on the body (relaxation, stretching, muscle strengthening, etc.), there are 3 groups of gymnastics methods for the spine:
• All exercises for the treatment of spinal hernia are subject to the following rules, which include the following conditions:
• With an intervertebral hernia, the innervation of muscle tissue suffers. This brings not only pain, but, to a much greater extent, malnutrition of muscle cells - myocytes.
• The first cycle is called therapeutic and preparatory, because it helps the body adapt to further stress. It includes articular and respiratory gymnastics, as well as elements of yoga.​

Dr. Bubnovsky is the author of a unique technique for treating the spine and joints, which is known as “kinesiotherapy”. Before starting classes, all patients undergo a detailed examination, depending on the results of which a complex of articular gymnastics and classes on simulators specially designed by the doctor is selected.​

This set of exercises is based on elements of yoga, Pilates, industrial gymnastics and stretching. It is suitable not only for healthy people, but also for people with various ailments, for debilitated and elderly patients.

1. A special complex of manual therapy and a course of acupuncture.
2. The use of two sets of physical activity. The first includes the development of mobility and elasticity of the joints. The second is aimed at strengthening the muscles of the back and the whole body. It is worth moving to the second complex only after the complete completion of the first. This is very important so as not to harm yourself and your health.
3. Many doctors of well-known rehabilitation centers recommend Dikul's gymnastics to patients who have a vertebral hernia, suffer from osteochondrosis. Also, these exercises are used as rehabilitation after fractures and other complex injuries. In addition, this complex can be performed to prevent diseases of the back and neck. With the help of training, the muscles of the press are tightened, the tone of the whole organism increases.
4. Exercise "scissors" and "bicycle".

All exercises should be performed without pain, if any, then it is necessary to reduce the range of motion or stop exercising altogether;

Dance exercises. This includes aerobics, step aerobics and others. They not only strengthen all the muscles of the body, contribute to weight loss, but also perfectly train the cardiovascular system.

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Therapeutic exercises for joints

Management of the spinal column (it is necessary to keep the correct posture). For this, special corsets are used, which, by no means, do not mean that a person has come to terms with an impending disability, on the contrary, they help control the intensity of movements and prevent stretching of the ligamentous apparatus.

Muscle fibers are in a state of dystrophy because the nerve transmission is impaired. There is no signal to supply power to the muscles, and the feedback mechanism is inactive.​

The second cycle is curative. Gymnastics for vertebral hernia is aimed at restoring normal muscle tone in the area of ​​damage.

Classes are conducted on an outpatient basis, which is very convenient for patients. As an addition, therapeutic massage and cryotherapy are used.

Regular exercise can improve mobility in the joints of the body, including the spine, develop a good muscle corset, increase joint flexibility and muscle stretch, activate the production of synovial fluid in the joints and get rid of pain in them.

1. Physiotherapy procedures.
2. A complex of various physiotherapy procedures that are prescribed only by a doctor.
3. This therapeutic gymnastics is suitable for everyone without exception. But you need to take into account several nuances, namely the age of the patient, his physical fitness, the presence of certain diseases and previous injuries. Children from 11 years old can perform a full range of exercises, observing the specified number of times. Elderly people, and especially those suffering from osteochondrosis or rheumatism, must perform exercises for the spine very carefully and very slowly. Increase the amplitude of movements gradually, following the sensations. There shouldn't be any pain. You should feel a pleasant stretch. Static loads should also be avoided, focusing instead on stretching.​
4. Boat exercise. Position - lying on the stomach, arms and legs extended along the axis of the body. We slowly tear off the limbs from the floor and bend in the back, linger in this position, then slowly lower ourselves. We repeat 10 times.​
5. If you have any disease of the spinal column, then you can start exercising only without exacerbation, with an active pain syndrome, any exercises are contraindicated;

Articular gymnastics Dikul

Strength exercises. Contribute to the development of the muscular frame of a certain part of the body (depending on the chosen complex). In diseases of the spinal column, all movements are selected to strengthen the muscles of the back. These include callanetics, athletic gymnastics, shaping, fitness, etc.

The use of additional factors that contribute to the restoration of intracellular biochemical activity. These include physiotherapy, mud treatments, wraps, massage.​

• Normally, a person makes normal movements. At the same time, oxygen is consumed, and oxidized hemoglobin and decay products enter the blood: carbon dioxide, lactic acid.
• The third cycle is therapeutic and training. It allows you to develop the flexibility of the spine, as well as increase its mobility. The uniqueness of Dikul's technique is that much attention is paid to the self-healing of the body.​
• Which method of articular gymnastics to prefer, everyone must decide for themselves, since they are all effective. And a specialist will help you make the right choice.
• Lesson from Olga Yanchuk #1:

Rational drinking regime.

Qigong exercises for joints

Gentle therapeutic stretching is very important for the spine. Thus, the body relaxes, the elasticity of the joints increases, the muscles come into tone. The joint moves due to the fact that on the one hand the muscle is tensed, and on the other it is stretched. Therefore, exercises for back pain help to increase blood flow and supply the joints with all the trace elements necessary for health.

If you have any back or neck problems, you should consult your doctor before starting to exercise on your own. You can not do this gymnastics during an exacerbation of a hernia in the back. When the acute period passes, physical activity should be gradually introduced. They will help the patient prevent further exacerbations of the disease. In some cases, the mobility of those parts of the body that have lost sensitivity due to injuries even returns. Therapeutic exercises under the instruction of V. Dikul

Exercises based on Eastern teachings and techniques. They train the respiratory system, all movements are static in nature, develop muscle flexibility and elasticity. This group includes yoga, Chinese gymnastics, qigong, wushu and others.​

The correct attitude to physical activity - they must be dosed. At the first sign of discomfort, the weight of sports equipment should be limited using the counterweight principle.​

These substances excite the receptors of the nervous tissue, requiring additional nutrition to release exactly the same amount of energy that was expended as a result of physical activity.

• Unfortunately, there are clinical cases when traditional treatment is ineffective, so they resort to surgical intervention. After the operation, gymnastics becomes an integral part of the rehabilitation of patients. A special set of exercises allows you to gradually restore motor activity and provide the spine with an optimal load.​
• It is necessary that the treatment be comprehensive and include the use of pharmacological drugs, the use of physiotherapy and manual techniques. Not in last place in the treatment of this disease is therapeutic exercises. A properly selected set of exercises allows you to strengthen the deep muscles of the back and thereby eliminate the hypermobility of the spine, prevent the progression of the disease, and also relieve muscle fiber spasm, which disrupts posture and worsens tissue trophism.
• Lesson from Olga Yanchuk #2:
• Educational video with Dikul's gymnastics:
• Thanks to this therapeutic gymnastics, metabolic processes in the body are accelerated, muscles are strengthened, mobility and elasticity of joints increase, and flexibility develops.

Patients who have had a spinal hernia removed are especially in need of back exercises. They will help restore the functions of the musculoskeletal system and prevent the recurrence of the disease.

Joint gymnastics according to the method of Olga Yanchuk

One of the most effective methods of therapeutic exercises for the spine is the author's method of Valentin Ivanovich Dikul. Treatment by this method allows, in most cases, to restore mobility to the affected segment of the spine.

A set of exercises must be performed regularly, the only way to achieve success;

A regularly performed gymnastic complex allows you to:

When performing exercises, jerky movements and situations that lead to shock loads in the spine should be avoided.

Articular gymnastics exercises by Dr. Evdokimenko

Dikul's special exercises for spinal hernia are aimed at returning the innervation of muscle cells by activating feedback. Energy demands begin to enter the central nervous system.

It is worth noting that classes can be started no earlier than 4-5 weeks after the operation. Before you start exercising, you should consult a doctor who will objectively assess your physical condition and help you choose the best set of exercises.​

It is important that a set of exercises be prescribed by a doctor, since a prerequisite for physical education is taking into account the characteristics of the clinic and pathological changes in the spinal column. It is best to practice under the strict supervision of a specialist in a medical institution, although if all the recommendations and rules are followed, it is allowed to conduct classes on your own. It should be noted that any physical activity is prohibited during the acute period of the disease. The appearance of pain during exercise is a contraindication to further exercise therapy. All exercises should be performed in a gentle mode and at a slow pace. To obtain positive results, physiotherapy exercises must be regular and phased with a gradual increase in load.

Gymnastics for the spine Demenshin

Dr. Evdokimenko is currently one of the leading specialists in the field of arthrosis and other joint diseases in Russia. He is the author of a large number of books on joint health and the inventor of a unique method of therapeutic articular gymnastics.

Combined Pilyuiko technique

These exercises are part of the ancient Chinese philosophy of qigong. It is based on the activation of energy points on the human body, due to which flows of healing energy are formed inside. They can be activated with a sequence of special dynamic and static exercises that give the body the “correct” shape and allow energy to circulate freely.​

Joint gymnastics is a set of physical exercises that are aimed at developing, improving, stretching all the joints of the human body, as well as muscles. This method of prevention and treatment of certain diseases of the musculoskeletal system is available to everyone, it can be performed by both a child and an adult of any age. The method has no contraindications, does not take much time and effort.​

• In addition, such gymnastics can be used as a warm-up before the main workout or included in the complex of daily morning exercises. It is an excellent prevention of the appearance of a hernia, osteochondrosis and is very useful for the neck and strengthening the muscle corset.
• Doctor of Medical Sciences, Academician V. Dikul once suffered from a compression fracture of a vertebra, which threatened him with the development of disability. Only the perseverance of a person and a personally developed rehabilitation program allowed him to get back on his feet.​
• Any gymnastic complex should begin with a warm-up and stretching;

Develop the muscular frame of the back to support the vertebrae and reduce the load on them;

Gymnastics Norbekov

Classes should be regular, stops and breaks return the state of health to its previous level.

It would seem, what do the back muscles have to do with intervertebral hernia? The most direct. When the nerve bundles are compressed, the trophism of neurons is disrupted. They stop functional activity, directing all energy to survival. So muscle tissue remains without energy supply.

Classical restorative gymnastics after surgery for intervertebral hernia may include the following exercises:

Gymnastics Bubnovsky

As a rule, for spinal hernias, aerobic exercise of low intensity (walking, swimming, cycling), yoga, which combines physical exercises and meditation, as well as a set of exercises that strengthen the back muscles and increase the flexibility of the spinal column, are recommended.

Unlike many other specialists who claim that arthrosis is incurable, Evdokimenko says the opposite. But only the approach to therapy should be comprehensive, it will not work to get rid of pain in the joints with pills alone.

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Gymnastics for the spine with a hernia

Despite the simplicity of gymnastic exercises, they are an excellent method of treatment and prevention for joint pain, contribute to the healing of the whole body, and are an excellent warm-up before training for athletes.

Features of exercise therapy for intervertebral hernia

This gymnastics allows you to maintain mobility and increase the elasticity of the joints of the whole body. Joint mobility directly affects the health of the spine and the ability to fully move. Painful joints are one of the main causes of dysfunction of the musculoskeletal system. Many other reasons lead to diseases of the spine:

The Dikul method includes:

Improvement Exercises

Before classes, it is forbidden to use any pain-relieving medications, otherwise you may not notice how the pain syndrome begins, which can harm yourself.

1. strengthen the muscles and ligaments of the back;
2. Therapeutic exercise according to the Dikul method is a set of exercises for spinal hernia, consisting of two systems.
3. The pain syndrome is not caused by nerve damage, but by persistent muscle spasm.
4. Lying on your back:
5. Gymnastics with a hernia of the spine, which allows you to improve the well-being of patients, consists of a set of exercises:
6. The specialist has developed separate sets of exercises for the treatment and prevention of arthrosis of various joints, which are described in detail in his writings. You can also learn these exercises on the specialist’s official website.​
7. Therapeutic exercises of Bubnovsky for the spine

There are many options and methods of therapeutic exercises for the joints. It can be aerobics, shaping, fitness, callenetics, yoga, Tibetan, Chinese gymnastics, qigong, author's methods of training, for example, the method of Dikul, Bubnovsky, etc.

sedentary lifestyle;

Dikul's technique

Two sets of exercise therapy. The first complex consists of daily exercises that are performed in the morning (for the muscles of the back and legs) and in the evening (for the muscles of the abdomen, chest and arms). The main task is to develop a muscular corset to support the musculoskeletal system. The second complex begins after mastering the first, its main task is to restore the elasticity of the ligaments and muscle fibers.​

1. Important! Therapeutic exercises are contraindicated in congestive heart failure, aortic aneurysm, high degree of hypertension, respiratory failure. It is not prescribed during the recovery period after a myocardial infarction, with diabetes mellitus with severe complications.
2. develop muscle elasticity, which reduces the risk of injury;
3. The rehabilitation technique involves a daily load on the muscles. In the morning it is recommended to perform exercises to restore the legs and back, in the afternoon physical exercises are prescribed for a hernia of the spine for the shoulder girdle.

Restorative physiotherapy exercises

It turns out a vicious circle: the muscles are in a state of static contraction, and they do not receive additional energy. Insufficient supply of nutrients and oxygen leads to atrophy. Muscle tissue gradually loses strength, continuing to be in a state of permanent spasm.

Bend your legs at the knees, place the palms of your hands behind your head. Tilt your legs to the left, then to the right so that the lower knee is as close to the floor as possible;

Press the back of the head, shoulder blades, buttocks and heels against the wall, relax the whole body, except for the muscles of the abdominal wall. Stand in this position for a maximum of 5 minutes.​

Alexey Demenshin is a teacher at the Norbekov Rehabilitation Center, he has a psychological background. Conducts basic and additional courses according to the Norbekov system, is the author of several courses: "Workshop of Excellence", "Workshop of the Family", "Workshop of Character".​

• All gymnastic elements of qigong are an alternation of relaxation and contraction of certain muscle groups. At first glance, everything is very simple, but in fact, these are very difficult exercises. To fully master them, it may take a dozen years, or even more.
• It's important to remember! Each person can independently choose the method of articular gymnastics suitable for himself, but only in the absence of diseases of the musculoskeletal system. If these are already available, then before starting physical exercises, it is necessary to consult a doctor about the possibility of performing this or that complex, to find out if there are any contraindications.
• bad habits;
• Physiotherapy.

This set of exercises is intended for the prevention of diseases of the musculoskeletal system, as well as for the treatment of their initial stages. In case of any violations, it is better to consult a doctor about each exercise.​

• improve blood circulation, metabolic processes in tissues;
• Due to the redistribution of the load, a uniform supply of signals from the legs and arms is carried out.

Therefore, the pain does not stop, and the disease goes beyond the pathology of the intervertebral disc.

Pull two knees to the chest at the same time;

Lie on your back, straighten your legs and pull your toes towards you, then away from you, and then bring them together and spread them.

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Dikul's exercises for spinal hernia: the effectiveness of the method, the basic rules for performing gymnastics and types of loads

The main point of application of the Pilyuiko method is the treatment of a herniated disc. This is a unique scheme that combines kinesiotherapy and physiotherapy.​

No preparation is needed to start classes, as the exercises are mastered gradually. Anyone can do it, there are no age restrictions.​

Before starting classes, beginners should remember simple rules and recommendations for doing exercises:

eating disorders;

Acupuncture.

Turning the head sideways and tilting up and down. Repeat 10 times each movement.​

improve posture, reduce the degree of curvature of the spine;

After mastering the initial stage, a set of exercises for vertebral hernia follows, with an increase in load.

Dikul's exercises for spinal hernia are based on this physiological principle, forcing muscle tissue to function.

Bend your legs, place your hands on your chest, and then raise your upper body;

How effective are Dikul's exercises for the treatment of vertebral hernia?

Lie on your back and bend your knees. Reject the legs to the left, then to the right, spread and bring them together.

Methods of kinesiotherapy:

There are 2 versions of this ancient Chinese gymnastics: soft and hard qigong. The latter includes elements of ancient Chinese martial arts.​

​Exercise should be regular, it should enter your life as a habit of brushing your teeth. Only in this case can a positive effect be achieved.

injury;

Manual therapy.

Basic rules for performing physical activity with a hernia of the spine

Circular smooth movements of the head in both directions, repeat 15 times.

improve well-being;

The second stage of treatment according to the Dikul method should be started only when mobility is restored.

• The method was developed by academician Dikul, who treated spinal hernia with exercises from his own experience.
• Spread the upper limbs to the sides, then lean on the feet and raise the pelvis.
• The starting position is the same as in the previous exercise. Rely on the feet and shoulder blades, while raising and lowering the pelvis.
• joint gymnastics,
• All exercises consist of several elements:

What does Dikul's set of exercises consist of for spinal hernia?

During exercise, you should not feel pain in the joints. Otherwise, you need to reduce the amplitude and intensity of movements or completely abandon gymnastics for several days.

hereditary diseases;

​Special drinking regime.​

• Resistance exercises that perfectly strengthen the muscles of the neck. The principle is very simple: we try to bend our head or turn it, but at the same time, from the opposite side, we resist with the other hand. We repeat 10 times for each type of movement.​
• reduce the severity of pain syndrome;

To restore proper coordination, strength exercises are performed with a hernia of the spine, leading to the growth of muscle tissue, especially in the vertebrae. The muscles there are short, but very important, as they provide the elasticity of the spinal column, relieving the load on the cartilaginous tissues of the intervertebral discs.

Unlike Western methods, the essence of which boils down to the fact that a person must adapt to new conditions with disabilities, Dikul's exercises for spinal hernia are aimed at returning to a normal, full life.

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