Dikul exercise system. Therapeutic gymnastics for the back and joints according to Dikul

A sedentary lifestyle leads to musculoskeletal diseases and negatively affects a person. Dikul’s joint gymnastics promote rapid restoration of performance and development of joints. Valentin Dikul is an academician who was disabled for a certain period of his life. He developed special gymnastics that strengthens muscles and develops affected joints.

The essence of the technique

Dikul’s original technique is aimed at preventing muscle atrophy in cases of damage to the spine and joints. The exercises are interconnected; they help restore the patient’s motor activity. The whole complex consists of several stages that 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 are suitable during the rehabilitation period after receiving severe injuries and bruises. A system of certain classes requires regular, systematic implementation to obtain an effect. The rhythm of performing the workout with repeated repetitions allows you to get rid of crunching in the joints and spine. Correct execution has a positive effect on the production of hormones and the functioning of internal organs.

General rules of joint gymnastics according to Dikul

• The main principle is regularity and consistency.
• When performing gymnastics, the patient should not feel pain or discomfort. The presence of these conditions requires a reduction in the range of motion or temporary cessation of exercise.
• Gymnastics is not performed during periods of exacerbation of joint diseases.
• Movements are performed measuredly and smoothly.
• It is prohibited to use sharp and jerky movements, which can aggravate the patient's condition.
• After performing gymnastics, the patient should not feel exhausted. This procedure is not performed for endurance. After exercise, the patient should feel warm and slightly tired.
• Loads on all muscle groups are distributed evenly.
• Before training, you need to warm up and warm up your muscles.
• Overload must not be allowed.
• It is important to comply with the required number of approaches and repetitions.
• The full amplitude of the manipulations is observed.

Indications

Dikul gymnastics is widely used in many clinics as an auxiliary therapy after injuries and bruises. With its help, full joint movement and 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;
• disorders of large joints of the spine;
• fractures;
• chronic forms of arthrosis.

When performing the complex, the abdominal and abdominal muscles are well developed, and the overall tone of the body increases. When performed systematically, it is possible to relieve pain and restore joint mobility. In addition, training is often carried out for preventive purposes in order to prevent repeated damage or relapse. The method is especially effective for arthrosis. Exercises are 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 joint damage and the presence of other diseases.

Set of exercises

Regular performance of Dikul gymnastics has a positive effect on the lumbar, shoulder, cervical and thoracic functions of the spine. Depending on the location of the injury and the location of the injury, a specific set of exercises is selected, the implementation of which specifically develops the muscle tissue in the area of ​​injury. Treatment of the spine in the first stages requires the presence of an assistant or doctor to prevent injuries and sprains. The step-by-step sequence of gymnastics gradually develops all muscle groups, prevents atrophy and increases tone.

Start of therapy

The first classes using the Dikul method are held in the mornings and evenings as warm-up training. They are aimed at supporting joints and developing physical activity. The complex is designed for the rehabilitation period, so some classes are conducted using devices that you make yourself. Execution sequence:

• in the morning: for the knee joints and spine, leg and back muscles;
• during the day: 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 repeated 10-15 times non-stop. Each new exercise has 6 approaches. Holding your breath while performing is strictly prohibited. Regular exercise throughout the day allows you to ensure a constant, even load on the muscles. Gymnastics is aimed at restoring motor function so that the second stage of therapy can begin.

Training

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

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

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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 your back muscles to keep them in good shape. If you do not perform even the simplest exercises, muscle joints atrophy, leading to inevitable disability.

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

This gymnastics is not performed for wear and tear. Thus, a person will not only not help his spine, but will also harm his health. It is important to remember that the treatment of any disease requires a clear sequence of actions. The exercises should be performed in the same order as determined on the first day of classes.

You definitely need to learn to listen to your body. If you experience pain while performing an exercise, for example in the lower back, you should stop doing it immediately. In addition, special movements should be performed easily, measuredly, without sudden movements. It’s easy to check whether the body movement is performed correctly. After physical activity, a person can effortlessly take in a full chest of air.

Indications for use

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

• severe injuries;
• osteochondrosis;
• intervertebral hernia;
• scoliosis
• cerebral palsy.

If you follow all the recommendations, perseverance, and practice regularly, after a while a person will feel a decrease in pain. It is important to adhere to all prescribed recommendations of your doctor while following in order to prevent the occurrence of any complications.

Contraindications

There are few factors that prevent you from performing a special set of exercises. But still they exist. If you observe some symptoms, it is better to avoid performing certain body movements. For example, with cervical osteochondrosis, you should pay attention to such signs as:

• increased body temperature;
• disturbances in blood flow to the brain;
• persistent pain;
• compartment 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 by other means.

Gymnastics complex

Treatment of diseases of the back or spine, as recommended by Dikul, includes an extensive set of various exercises. For each specific case, the author offers an individual lesson plan. However, before starting to perform special movements, it is recommended to consult a specialist. He will help you choose the right complex with individual intensity of loads on the muscle corset, depending on the individual characteristics of the patient.

The percentage of relief from back pain is quite high. But the success of recovery does not depend on the treating specialist. It is important to independently go towards your goal, without making concessions to yourself. Only continuous work on yourself 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 muscle corset, stretching the spine, relieving irritation of the nerve fibers. This gymnastics is indicated for people who are in a sitting position for a long time. For example, such exercises will be effective for office workers and drivers.

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

1. Lie on your stomach, straighten your legs. In this case, the chin should touch the floor. The hands are parallel to the hips, palms down. For convenience, you can rest your feet on furniture or a vertical surface. 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.
2. Take a position lying on your back. The legs must be bent at the knee joint at a right angle. The arms are located along the body, parallel to the hips, the feet are extended. Gradually press your raised knees as close to your chest as possible and hold this position for two to three seconds. Then gently move to the starting position. A minimum of eight repetitions of the exercise are required.
3. Lying on your back, bend your knees at an angle and extend your feet. Stretch your arms along your body. Gradually begin to raise your bent knees towards your chest. At the same time, the shoulders move towards 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 under no circumstances be stopped.

For hernia

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

Here are some exercises that are used today for hernia:

1. Stand flat on the floor. Arms are straightened along the body. Take the stick in your hands and slowly lower yourself down with it. In this case, the back remains straight, the legs are slightly bent.
2. Take a rubber band and secure its end with your foot. Place your right hand on the back of your head and gradually lean to the right, overcoming the resistance of the auxiliary element. Do the same to the left.
3. Secure your legs with rubber bandages and lie on your back. Without lifting your shoulders off the floor, try to lift your right hip, then move it to the side. Repeat the same with the left thigh. Several repetitions are required.
4. Lie on your stomach, stretch your legs, fold your arms along your body. In this case, the lower limbs are fixed, the hands are pressed to the hips. Gradually raise your torso, lock in this position for a short time. Do several approaches of this exercise.
5. Lie on your back, cross your arms over your chest. The legs are extended along the body. Remaining in this position, try to perform several additional steps, first to the right, then to the left. Shoulders and legs should not be lifted off the floor.
6. While maintaining your body position, try to perform several bends to the left and to the right. In this case, the legs lie motionless on the floor, only the upper body works.

For osteochondrosis

Gymnastics for cervical osteochondrosis includes not only movements to strengthen the muscles of the spinal corset. Here, exercises for the cervical spine are included in the physical therapy complex. 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 spine are toned, blood flow to them improves, and the load on this part of the spinal column is relieved.

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

To strengthen the back muscles

Exercises using the Dikul method are performed not only for any diseases of the back or spine. The complex is suitable for strengthening the muscle corset. By regularly performing 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 here is the correct technique for performing exercises. It is important to strictly adhere to the chosen sequence, do the exercises without shortness of breath, and not overload the body. Therapeutic gymnastics is performed in several approaches, between which there must be a break.

The pace should be increased gradually and extremely carefully. If you experience pain from performing the exercise, you should immediately refuse until the pain syndromes stop.

Video “Dikul’s gymnastics: strengthening the muscles of the torso and back”

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

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 falling from a height of 13 meters and a terrible injury (he was paralyzed for 5 years), he returned to the circus.

He says: “The doctors told me I would spend the rest of my life in a 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.


Dikul considers exercises to be the most effective method of treating lumbar hernia of the spine. 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. 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 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 about 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!

History has known cases of incredible healing of patients whose condition was considered hopeless by official medicine. Valentin Ivanovich Dikul was able to independently recover and get back on his feet after a traumatic brain injury and a spinal fracture. During treatment, he developed his own technique to restore the functions of the spine and back muscles.

Articles in newspapers, informative videos, books and even documentaries (“Pyramid”, “Heroic Russia”) are dedicated to the academician. In addition to physical therapy, Dikul used his own balms to relieve muscle pain. Today, their compositions have been improved, and the healing ointments themselves are now available to everyone.

Dikul rehabilitation centers operate in Russia, which have helped thousands of patients suffering from spinal diseases, including osteochondrosis. Therapeutic gymnastics in such centers is carried out under the supervision of trained trainers, using specialized simulators. Each patient is selected an individual set of physical activity, depending on the type of osteochondrosis localized in the cervical, thoracic, or lumbar spine.

What is the effectiveness of physical therapy based on?

Valentin Ivanovich developed a system containing special exercises for patients. Its action is based on the self-healing ability of the spinal cord, during which the muscular system of the back should be strengthened and maintained. The movements used in the technique are aimed at developing and maintaining the lumbar, thoracic and cervical spine. Such treatment requires an investment of effort, time, and patience.

The gymnastics that Dikul offers are general strengthening and strength exercises that teach proper breathing and relaxation after exercise. To learn more about the technique, you can watch a training video demonstrating the exercises and their procedure.

Treatment at home

For those who cannot visit equipped centers, Valentin Ivanovich suggested basic exercises. They help to activate the motor function of the back and treat the disease independently, at home. To study the course of this system, patients turn to literature devoted to Dikul’s work, or a step-by-step video that will teach the correct actions. Such treatment of osteochondrosis requires supervision by a doctor.

For each type of osteochondrosis, Valentin Ivanovich Dikul provided different complexes. To strengthen the lumbar spine, perform back bends, pelvic movements, push-ups, pull-ups and hanging on the bar. When treatment of the cervical spine is required, circular and rotational movements of the head are performed.

Valentin Ivanovich warns that the technique is effective only if certain rules are followed, without which the treatment will be useless. The duration of the course depends on the individual characteristics of the body and the degree of osteochondrosis - from two months to several years.

Main components of successful rehabilitation

Charger. Morning exercises are an integral part of a healthy lifestyle. You should start a new day with it. Valentin Dikul encourages everyone, regardless of age or the presence of the disease, to start the day with this simple but useful habit for the spine and separately for each region - cervical, thoracic, lumbar. Movements can be voluntary and are aimed at awakening and activating muscles.

Activity

Muscle pain in the back and neck cannot be treated with pills; no ointments or balms can eradicate the problem. Movement is the key to preventing osteochondrosis and a way to get rid of it. During the day, it is recommended to massage problem areas and perform simple exercises.

Systematicity

The special sequence of actions is repeated the prescribed number of times, with additional approaches. Gymnastics are carried out only in accordance with the recommendations. The load should be reduced in case of pain, to a comfortable state.

Breath

Gymnastics is necessarily accompanied by maintaining proper breathing. When you relax, you enter, and during exercise, you exhale. This approach ensures proper treatment.

Regularity

Only regularity and a course that continues for many years will help relieve the patient from the disease. After just a few sessions, relief is felt. At this stage, you cannot refuse exercise, otherwise the symptoms of the disease will not keep you waiting.

Gymnastics are carried out no more than three times a week. But only course stability will ensure complete treatment. Valentin Ivanovich Dikul calls with his technique not to forget about the spine - the basis of human health. The result will directly depend on how responsibly you treat your back. Tenacity, perseverance, faith in success and regular health-improving exercises will help anyone get rid of osteochondrosis and unpleasant consequences, regardless of social status, gender, age and area of ​​employment.

Back pain can be caused by a number of problems: from diseases of the internal organs to intervertebral hernia. It can be aching or sharp, encircling or radiating to other parts of the body, permanent or temporary.

As practice shows, patients who want to start exercises for a sore back want to minimize the preparatory stage and immediately begin heavy training. Many of them are perplexed by the simplicity and ease of the first exercises. Requests to move to a more complex level are starting to come in. Remember! This approach is strictly contraindicated. The system is designed in such a way that the primary stage is a very important one in the set of exercises for the back muscles. It is necessary to prepare your body well; the muscles must be tuned for serious correction.

If we talk about painful sensations caused by the condition of the spine, then it is necessary to mention the most common causes: muscle strain, damage to nerve roots, curvature of the spinal column, intervertebral hernia.

The well-known Dikul technique for spinal diseases will help you cope with pain and gradually get rid of the problem.

Valentin Dikul is an academician who learned from his own experience what a serious back injury is, in which people will no longer be able to ever get back on their feet.

His case showed that everything is possible, and made it possible to develop the current Dikul gymnastics for the spine with a hernia.

The treatment method is aimed at relieving pain and returning the functional activity of the affected neurons.

It is they who, when squeezed and pinched, spend all their energy on survival, and not on communication with muscle cells. This causes muscular dystrophy, static tension and severe back pain.

You can learn more about the relationship between the spinal muscles and intervertebral hernias, and also read all the information on this topic in the book “Life without back pain” by Valentin Dikul.

How does therapeutic exercise work?

The main task of the exercises is to force the muscles to reach their optimal state. Tense muscles need to be relaxed, and weak ones need to be restored to tone.

The Dikul method for lumbar disc herniation is based on four postulates:

• you need to do the exercises every day;
• the lesson must last at least 60 minutes;
• It is important to maintain gymnastics hygiene;
• unshakable optimism and faith in success.

Therapeutic exercises for lumbar hernia:

1. We place emphasis on our knees (angle 90 degrees), arms not wide apart, straight, back without bending, head looking forward. As you exhale, you need to lower your hips onto your heels, relax your back, and bow your head towards your outstretched arms. With an inhalation, we roll forward onto our hands, bending so that our head reaches up. The pelvis is pressed to the floor. We pause and sit on our heels with a smooth movement. Repeat 10-12 times.
2. The starting position is similar, the knees are brought together. We lift the groans pressed against each other above the floor and, leaning on our knees, swing our toes to the sides. The spine moves only in the lumbar region. Shoulders and chest are not involved. Repeat 10-12 times in each direction.
3. Starting position, as in exercise No. 2. The back is straight, the chin is parallel to the floor. Leaning on your hands and knees, you need to, like a pendulum, slowly lower your pelvis one by one to the sides towards the floor until pain occurs. We do not linger in the starting position. Do 10-12 repetitions on each side.
4. Press in front of you on your knees brought together. As you inhale, you need to bend your back strongly at the lower back and lift your head towards the ceiling. As you exhale, lower your head between your hands and arch your back as much as possible. Repeat up to 10-12 times.
5. We lie on our backs, bend our legs at the knees. Stretch your arms along your body. Slowly lower your knees to the floor to the right and left. Only the lumbar region works. The shoulder blades do not come off the floor. Breathing is deep and spontaneous. Perform 10-12 repetitions in each direction.
6. Lie on your back, knees bent, arms along the body with palms down. We throw the left heel over the right knee. Slowly, as you exhale, raise your right leg towards you. Lower to the floor while inhaling. Repeat with each leg 10 times.

These exercises will help relieve severe pain, relieve muscle tension and tone flabby muscles, improve blood flow and nutrition in the tissues.

The Dikul method for spinal hernia has already helped tens of thousands of people. But for each individual case, its own individual set of exercises must be selected.

To find out more precisely what you need, we recommend reading the book “Life without back pain” by V. Dikul.