Movements and a set of 96 Dikul exercises. Treatment of the spine using the Dikul method. Strengthening muscle tissue

To restore weak back and neck muscles special complex developed by Valentin Dikul: exercises for osteochondrosis must be done daily, then they will give good results. Dikul’s gymnastics for cervical and lumbar osteochondrosis can, if desired, be combined with strength loads, which can relieve tension from the back and restore the vertebrae. It is recommended to start exercising after the recommendation of a doctor and under the guidance of a competent specialist.

Dikul's technique received very wide use Worldwide. This system has officially existed since 1990 (it was registered in the patent office), and during this relatively short period of time, a huge number of people got rid of or significantly reduced the manifestations of spinal osteochondrosis. And many have avoided disability as a result of serious and advanced stages of the disease.

Indications for the technique

A set of exercises by Valentin Dikul is indicated for:

• osteochondrosis;
• functional disorder of the spine;
• compression fracture of the spine;
• intervertebral hernias;
• Cerebral palsy, and such pathologies in adults are practically not amenable to treatment with this method;
• functional disorders of joints and large vessels.

Contraindications to the technique

Like every treatment, the Dikul technique has contraindications, but there are not many of them. Exercises should not be performed if symptoms are painful. If there is persistent pain, then you should refrain from exercise until the pain goes away.

Dikul exercises should not be done by people who have compression or body syndrome. In all these cases, osteochondrosis must be treated in other ways.

Types of exercises

Here are some exercises that are recommended to be performed for osteochondrosis:

1. From a kneeling position, leaning on outstretched arms. Raise your head slightly and exhale, lower your buttocks to your heels, then inhale and bend forward. Do the exercise slowly, repeat 10 times. If pain occurs, it is necessary to reduce the range of motion.
2. Same starting position. You need to connect your knees and lower your pelvis first to one side, then to the other, trying to plant your buttocks on the floor. At the same time, the feet are pressed tightly to the floor, the movement must be performed 15 times in each direction. If pain prevents you from sitting your buttocks on the floor, the exercise should be done until pain appears.
3. The situation is the same. Make arbitrary swings of your legs to the sides and back.
4. From the same position, while inhaling, you need to bend your back down as low as possible, and as you exhale, bend it up. Repeat this exercise 15–20 times.
5. Lie on your back, arms extended along the body, knees bent and pressed together. Lower your knees to the left and then to the right, without lifting your hands from the floor. The amplitude of the exercise depends on the occurrence of pain; ideally, the knees should touch the floor.
6. Remaining in a lying position, clasp 1 leg with your hands and press it tightly to your stomach, then do the same with the other leg. If pain does not bother you, press both knees to your stomach at the same time.
7. Push-ups. The knees are connected, the chin is slightly raised, the rise is done while inhaling. If a person is physically developed enough, you can rise on your toes.

There are separate sets of exercises that are designed for each part of the spine. In addition, for hernial formations there is also its own method of exercise.

Therefore, it is very important to consult a doctor when choosing a complex; only he can tell you exactly which exercises will be useful and effective in a particular case. At first, it is advisable to do the exercises with an instructor.

This way the patient will learn to do them correctly, and the instructor can also adjust some exercises to suit the characteristics of his body.

What can you achieve with exercise?

By performing exercises according to Valentin Dikul’s method, blood circulation improves, pain goes away, oxygen supplies the brain in sufficient quantities, and blood pressure normalizes. Exercises help correct posture and restore sensitivity upper limbs and eliminate osteochondrosis completely. If necessary, exercises can be supplemented with drug treatment.

Dikul's gymnastics for cervical and lumbar osteochondrosis considered the most effective complex, which is guaranteed to rehabilitate problematic segments of the spine and restore the patient’s ability to move normally. In addition, the system of exercises is aimed at relieving pain symptoms and strengthening the entire body as a whole.

There are some rules that must be followed to achieve the maximum effect from exercise therapy:

1. The number of approaches must be performed in the quantity in which they are recommended; you should not be too zealous and overload your body with too intense training. It is worth preparing the body for increasing approaches gradually, otherwise the result may be the opposite.
2. You need to exercise regularly, it is best to do it every other day, giving your body and muscles a rest.
3. It is necessary to achieve a full range of motion, each exercise is aimed at a specific muscle group. However, if you cannot immediately perform the full amplitude, there is no need to force it, but each time you need to increase the amplitude at least a little.
4. You should not do the exercises abruptly or jerkily. The entire complex is designed based on slow and smooth movements.

- Milgamma, Neurovitan;

Any medications must be prescribed by a doctor and selected individually; the course of treatment and dosage are also determined by a specialist.

At the same time, it is worth taking into account individual intolerance to some components of the drugs, therefore, if the condition worsens, the patient must contact the attending physician to reduce the dosage of the drug or completely discontinue it.

Valentin Dikul, a highly qualified and world-famous specialist in the field of spinal problems, is confident that strength training for spinal diseases is not only not contraindicated, but also necessary. Only long exercises with elements power load can relieve muscle tension from the back, as well as restore and straighten the vertebrae.

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

Valentin Dikul's technique

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

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

Indications

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

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

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

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

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

Is gymnastics necessary for a healthy person? Yes. With age, the risk of degenerative diseases of the spine increases, and poor nutrition, poor environment and lack of exercise aggravate the situation. The sooner preventative gymnastics begins, the longer a person will not find out about back pain, problems with arms or legs, or joint stiffness.

On what principles is Valentin Dikul’s technique based?

Principles of the technique

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

Dikul's technique is based on the following principles:

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

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

Exercises

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

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

To solve problems cervical spine has important practical significance.

Cervical spine treatment

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

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


• The situation is the same. The head smoothly turns to one side, and the chin reaches towards the shoulder and is held in this position for 2-4 seconds, after which it returns back. Then the head turns in the opposite direction. First, you need to perform this exercise 8 turns in one direction and the other. Over the course of months, the number of such cycles increases to 2–3.

Muscle strengthening

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

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

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

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 incredible story healing when, after falling from a height of 13 meters and terrible injury(He was paralyzed for 5 years) he returned to the circus again.

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


The most effective method Treatment of lumbar hernia of the spine Dikul considers exercises. Their main task is to return muscles to optimal condition. Relax tense muscles and restore tone to weak ones. This famous gymnastics includes only 6 exercises, but they have no equal in effectiveness.
THERAPEUTIC GYMNASTICS BY VALENTIN DIKUL
Exercise 1
Get on all fours, spread your arms wide, back straight, looking forward. Take a deep breath, as you exhale, lower your hips onto your heels, relax your back, and tilt your head towards your outstretched arms. As you inhale, roll forward onto your hands, bending so that your head reaches up. You stay in this position and sit back on your heels. You do 10-12 repetitions.


Exercise 2
The starting position is the same as in the previous exercise, knees 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, and the shoulders and chest are motionless. Do 10-12 repetitions on each side.


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


Exercise 4
The well-known “cat” exercise. The position is the same, while inhaling, strongly bend your back in the lower back, head towards the ceiling. As you exhale, lower your head between your hands and arch your back. 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, first to the left, then to the right. This exercise only involves lumbar region, 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 with 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 in more detail and show how to perform exercises for the back with a hernia, developed by Dikul.
There is nothing complicated in these exercises; they are simple to perform and do not require special physical training. This method is based on four postulates that cannot be violated: do the exercises every day, do the exercises for at least 60 minutes, maintain gymnastics hygiene and have an unwavering belief in success. If you follow these simple rules, the pain will certainly subside. Take care of yourself and your health!

Valentin Dikul – developer unique technique rehabilitation of patients after severe injuries. The originality of the teaching is in the direction of human efforts to restore the functions of the body. Joint gymnastics Dikulya– this is not just a set of specific exercises. This is a healthcare system backed by detail. personal experience and knowledge, successfully demonstrated in practice.

Popularity of Dikul gymnastics

Dikul’s joint gymnastics is popular among patients and people who care about their health. Valentin Ivanovich himself was able to recover from a compression fracture of the spine and return to a full life. Numerous followers of the unique technique obtain amazing results in restoring the functions of the spine.

To prevent the tree from breaking, it is given support. A muscular corset serves as such a support for the spine. Without movement, muscles atrophy and lose elasticity. The spinal column is deprived of support, and this is a direct path to osteochondrosis and scoliosis. The mobility of bones, discs and large joints sharply decreases. , which often gives into the hand or.

Relieving muscle blockade and strengthening the muscle corset is the goal of complex treatment of spinal diseases such as disc herniation, osteochondrosis, radiculitis, and others. This therapy is used in rehabilitation centers. The basis of the basics is physical therapy. Due to the loads, spasms in damaged areas of the spine are relieved. Such fast and effective recovery is possible when training on special simulators. After eliminating the cause of the pain, the patient proceeds to the next stage - creating and strengthening the muscle frame.

Who is indicated for joint gymnastics?

• rachiocampsis.

The gymnastic complex is also indicated for prevention purposes for people over 35 years of age who suffer from physical inactivity. It will be useful for those whose activities involve standing for long periods of time. The effect of training appears gradually, the first results are noted after some time with regular training.

Objectives of joint gymnastics

A systematic approach to performing exercises provides a person with the necessary loads. Thanks to this effect on the body, patients note the following physical and moral results:

• strengthening the muscles of the back and abs;
• decrease ;
• rejuvenation of the body;
• strengthening and development of joints;
• spine flexibility;
• fight against excess weight;
• increased vitality;
• strengthening nervous system;
• normalization of metabolic processes;
• increased activity;
• surge of strength.

Dikul gymnastics is indicated for patients of all ages, has almost no contraindications, and takes a minimum of time. IN full complex includes:

• manual procedures;
• one of two sets of physical activity;
• physiotherapy;
• drinking regime.

To get lasting, long-lasting results, you need to be patient. First positive effect will appear after 3-4 months of regular training.

Contraindications

A set of physical exercises has some contraindications. These include:

• oncological diseases;
• infectious diseases in the acute phase of their course;
• cerebrovascular accidents.
• heart problems;
• severe stage nervous system diseases;
• body temperature above 37.5;
• pronounced compression of the spine.

If the patient has a history of urolithiasis or epilepsy, classes must be started with the permission of a doctor.

Complex of joint gymnastics

The Dikul joint complex is divided into two types. The purpose of the first is to support joints and develop muscles. It is recommended to be performed daily in the morning and evening; it is suitable for the patient’s rehabilitation period. The first complex is divided into two parts: in the morning the legs and back are trained, in the evening – the arms, stomach and chest. A systematic approach strengthens the muscle corset. For the first three months you are allowed to exercise without weights. The exercises are performed smoothly, with even breathing. Number of repetitions – 10-15 times without stopping, 6 approaches.

The goal of the second type of gymnastics is to develop the flexibility and elasticity of the ligamentous apparatus. It is more difficult than the first one and is approved for use by patients with reconstructed joints. Exercises help strengthen individual muscle groups. As you get used to the loads, you need to use weights and counterweights. Additional weight, like the complex itself, is selected individually.

A set of exercises to relieve acute pain

It is performed when the pain is still severe and there is limited mobility in the lower back, neck, and when walking. The pace of classes is slow and smooth. No special simulators or equipment are required for this.

1. Starting position – standing on your knees. Arms straight, head looking forward. As you exhale, lower your buttocks onto your heels. Exhale as you bend forward. Repeat up to 12 times. The pace is slow; try not to rush. If pain occurs, the amplitude can be reduced.
2. Do not change body position. Knees together, chin raised. Rotate both legs from side to side. Breathing is voluntary.
3. The starting position is the same. Raise your chin, knees together, feet on the floor. Smoothly lower the pelvis to one side until slight pain occurs, then smoothly to the other.
4. In the same position, bend your lower back down, throwing your head high, and push it up, lowering your chin to your chest.
5. Lie on your back, bend your knees, place your feet on the floor. Slowly lower your knees to the right, left. Do not lift your back from the floor. Repeat up to 10-12 times.
6. From the same position, alternately pull your knee to your stomach with both hands. Breathing is voluntary. Repeat up to 10-12 times.

Basic exercises of the complex

1. Starting position – lying on your back. Turn the thigh of the left leg all the way. Hold for 3-5 seconds. Return to previous position. Repeat for the second thigh. When performing, try to keep your torso motionless.
2. Without getting up from the floor, spread your legs to the sides. As you inhale, turn your body to one side to the limit, freeze for 3-5 seconds, exhale. Turn in the other direction, observing the breathing pattern.
3. Stay in the same position, straighten your legs. Pull your socks towards you until they stop. Perform several sliding movements with your toes to the right, then to the left, straining your feet. Do not lift the body off the floor.
4. Starting position - lying on your back, legs straightened, spread to the sides. Cross your arms over your chest, clasping your shoulders tightly with your palms. Bend left and right from the starting position, fixing the body for 3-5 seconds in the lower position.
5. Roll over onto your stomach, stretch your arms along your body, palms up. Raise your shoulders and legs without using your limbs. Fix the body in the limit position for 3-5 seconds.
6. The exercise is performed standing. Bend forward, arching your back parallel to the floor.

Exercise therapy classes according to Dikul require a sufficient number of repetitions. The training pace is moderate and smooth. The body relaxes, muscles stretch and tense. Compliance with the rules of exercise gives a positive effect from gymnastics.

Muscle strengthening complex

Exercises to build and strengthen muscle corset must be performed in a specialized gym. The complex includes:

1. Pull the lower block to the stomach. It has two goals: it stretches the lumbar region and creates a muscle corset.
2. Horizontal leg press - for building muscle mass in the leg area and alignment of the pelvic spines. Indicated for combating by traction lumbar region, working out the abs.
3. Traction vertical block to yourself. Works a lot of the muscles of the upper back, relieves axial load and stretches the spine upward.
4. Sitting with dumbbells (minimum weight). Hands are lowered, while inhaling, spread to the sides, place dumbbells at shoulder level. As you exhale, return to the starting position. Number of repetitions - 15-20 times, 1-2 approaches. Being worked on upper section spine and shoulder girdle.
5. From the same position. Hands with dumbbells are lowered. As you exhale, raise the dumbbells in front of you at shoulder level and fix them, turn your hands horizontally, and lower them as you exhale. The number of repetitions is 15-20. If pain occurs, reduce the amplitude. The rotation of the brushes is carried out in shoulder joints, and not in the elbows.

Complex of joint gymnastics for the elderly

Joint gymnastics is designed to prepare the body for stress, balance it, strengthen ligaments, tendons, and muscles. During exercise, the hormone of happiness is released in the body, mood improves, energy and vitality increase. This is especially necessary for older people. A special complex of joint gymnastics has been developed for them.

1. Lying on your back, straighten your legs. Bend one leg, placing it behind the knee of the other. Change by performing the exercise in the other direction. On initial stage 5 repetitions is enough. Gradually increase their number, bringing up to 20 repetitions with each leg.
2. Lying on your back, bend your knees and place them shoulder-width apart. Slowly spread your knees in different directions, trying to touch the floor with them. Start with 5 repetitions, gradually increasing their number to 20.
3. Standing facing the wall, rest your hands on it. Alternately perform rotations with straight legs. Don't make the circle too big. When performing, you need to warm up your joints and not strain your muscles.
4. Lying on my back lower limbs pull forward. Raise your legs one by one to a vertical position, fixing each at the top for 10 seconds.
5. Lie on your stomach face down, put your hands behind your head. When lifting your torso up, spread your arms to the sides. The number of repetitions is 5-20 depending on physical fitness.
6. Perform the exercise while lying on your stomach. Bend your arms at the elbows and place your palms under your chin. Raise your legs one by one.
7. Lie on your side and perform 10 leg swings. Then 10 leg rotations hip joint. Repeat everything for the second leg.
8. Lie on your back, straighten your lower limbs. Alternately pull the leg bent at the knee towards the chin. The number of repetitions is 10-20 for each leg.
9. To warm up the neck muscles. Sit on the floor. Place your head first on one shoulder, then on the other. In the same way, tilt your head forward and backward. The pace is slow and smooth.
10. Sitting on a chair, turn your body, reaching your arms back. Perform in one direction, then the other.

The same exercises are used in a complex for beginners, but the execution of each is doubled. The author of the technique himself is an example of recovery and return to normal life after a severe spinal injury. Joint gymnastics according to Dikul gives results with a systematic approach.