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

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The specifics of the Dikul method

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

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

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

You need to learn to listen to your body. If pain occurs during the exercise, for example, in the lower back, it should be immediately abandoned. In addition, special movements should be performed easily, measuredly, without sudden movements. Checking the correctness of the body movement is simple. After physical exertion, a person can effortlessly gain 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. Dikul's method of treatment is developed taking into account the place of work of a person, his individual characteristics, and the stage of the disease. The traditional healer system works for almost all diseases of the back or spinal column:

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

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

Contraindications

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

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

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

Gymnastic complex

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

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

For pain

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

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

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

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

With a hernia

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

Here are some exercises that are used today for hernia:

1. Get straight on the floor. The arms are extended along the body. Take a stick in your hands, slowly lower yourself down with it. In this case, the back remains straight, the legs are slightly bent.
2. Take rubber band, fix its end with your foot. Put your right hand on the back of your head, gradually lean to the right, overcoming the resistance of the auxiliary element. Do the same to the left.
3. Fix the legs with rubber bandages, lie on your back. Without lifting your shoulders from the floor, try to lift your right thigh, then take it to the side. Repeat the same with the left thigh. Several repetitions are required.
4. Lie on your stomach, stretch your legs, fold your arms along the body. Wherein lower limbs fixed, hands pressed to the hips. Gradually raise your torso, briefly fix in this position. Do several sets of this exercise.
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 a few side steps, first to the right, then to the left. Shoulders and legs should not come off the floor.
6. Maintaining the position of the body, try to perform several tilts to the left and right. At the same time, the legs lie motionless on the floor, only top part body.

With osteochondrosis

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

Here it is important to perform head movements regularly, measuredly and rhythmically. Not worth while exercising cervical region make sudden movements. Remember that in this way, you can significantly worsen your health.

To strengthen back muscles

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

Preventive complexes

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

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

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

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

To restore weak dorsal and neck muscles a special complex was developed by Valentin Dikul: exercises for osteochondrosis must be done daily, then they will give a good result. Dikul's gymnastics for cervical and lumbar osteochondrosis can, if desired, be combined with power loads, which allow you to relieve tension from your 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 has become very widespread throughout the world. This system has existed officially since 1990 (it was registered with the patent office), and over this relatively short period of time, a huge number of people got rid of or significantly reduced the manifestations of osteochondrosis of the spine. And very 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 by this method;
• functional disorders of the joints and large vessels.

Contraindications to the technique

Like every treatment, the Dikul technique has contraindications, but there are not so many of them. Exercises should not be performed with pain symptoms. If there is persistent pain, then exercise should be refrained from as long as the pain does not pass.

You can’t do Dikul’s exercises for people who have compression or body syndrome. In all these cases, it is necessary to treat osteochondrosis in other ways.

Types of exercises

Here are some exercises that are advised to perform with osteochondrosis:

1. From a kneeling position, leaning on outstretched arms. Raise your head slightly, and with an exhalation lower your buttocks to your heels, then bend forward as you inhale. Do the exercise slowly, repeat 10 times. If pain occurs, it is necessary to reduce the range of motion.
2. Same starting position. The knees must be connected and the pelvis lowered first to one side, then to the other side, trying to plant the buttocks on the floor. At the same time, the feet are tightly pressed to the floor, the movement must be performed 15 times in each direction. If pain interferes with planting the buttocks on the floor, the exercise should be done before the onset of pain.
3. The position is the same. Make arbitrary swings with your legs to the sides and back.
4. From the same position on inhalation, the back should be bent down as low as possible, and with exhalation, bent up. Repeat this exercise 15-20 times.
5. Lie on your back, arms extended along the body, knees bent and pressed to each other. Lower your knees to the left, and then to the right, without taking your hands off the floor. The amplitude of the exercise depends on the occurrence of pain, ideally the knees should touch the floor.
6. Remaining in a prone position, wrap your arms around 1 leg and press it tightly against your stomach, then do the same with the other leg. If the pain does not bother, press both knees to the 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 section of the spine. In addition, with hernial formations, too, has its own exercise technique.

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

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

What can be achieved with exercise?

Performing exercises according to the method of Valentin Dikul, blood circulation improves, pain disappears, oxygen supplies the brain in sufficient quantities, normalizes arterial pressure. Exercises help correct posture, restore sensitivity to the upper limbs and completely eliminate osteochondrosis. If necessary, exercises can be supplemented with medication.

Gymnastics Dikul from cervical and lumbar osteochondrosis is 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 the pain symptom and strengthening the whole organism as a whole.

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

1. The number of approaches must be performed in the quantity in which they are recommended, do not be too zealous and overload your body too intense training. It is worth preparing the body for an increase in approaches gradually, otherwise the result may be the opposite.
2. You need to do it regularly, it is best to do it every other day, giving the 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 it does not immediately come out to perform the full amplitude, it is not necessary to do it by force, but each time it is necessary to at least slightly increase the amplitude.
4. You can not do exercises abruptly and jerkily. The whole complex is designed on the basis of slow and smooth movements.

- Milgamma, Neurovitan;

biostimulants - Humisol.

Any medication should be prescribed by a doctor and selected individually, the course of treatment and dosage is also set by a specialist.

In this case, it is necessary to take into account the individual intolerance of some components. medicines therefore, if the condition worsens, the patient must always contact the attending physician to reduce the dosage of the drug or completely cancel it.

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

These exercises are really what you need for a hernia of the lumbar. I know this firsthand. After a spinal injury, my aunt developed a lumbar hernia. She was against surgery, so she had to come to terms with this diagnosis. At first, the hernia did not interfere and was manifested only by rare bouts of pain. But over time, the situation worsened.

Exercises for lumbar hernia

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 spend the rest of my life in wheelchair. 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 method of treatment is aimed at relieving pain and returning the functionality of the spine.

by the most effective method treatment of lumbar hernia of the spine Dikul considers exercises. 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 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 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 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 subside. Take care of yourself and your health!

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 method of treatment 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 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 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!

Valentin Dikul is a fairly well-known personality in circus circles, but he became famous not so much for his artistic career as for his method of treating diseases of the musculoskeletal system. The exercises he developed have already helped hundreds and even thousands of people, so we suggest that you familiarize yourself with their essence and technique.

What is the essence of Dikul's articular gymnastics

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

The author's technique is aimed at preventing atrophic processes in case of injuries of the spine or individual joints, and the complementarity of all exercises helps to fully restore motor activity.

The complex includes several successive stages that contribute to the gradual strengthening of all tissues and the normalization of metabolic processes in the affected areas. In addition to two sets exercise, the recovery program provides for the implementation of some procedures:

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

Regular compliance with the requirements of exercises (and there are about 60 of them in the complex) will not only help you recover from injuries, but also effectively eliminate pain and crunch in the joints that appear as a result of age-related changes or regular prolonged sitting.

Did you know? The effectiveness of the set of exercises developed by V. Dikul was confirmed by his own experience. Once he fell from a 12-meter height, and all the doctors unanimously insisted that the circus artist would no longer walk. But a few years later, he not only went, but even returned to work under the dome, which was preceded by long hours of exhausting rehabilitation work.

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

Indications and contraindications

Some people consider the Dikul method a kind of panacea for existing problems, but in fact it is only aid during the recovery period, and it is always worth considering possible contraindications to its use. The main indications for the use of exercises can be the following conditions:

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

In addition, Dikul's exercise will also be useful as a preventive measure, to prevent the development of these conditions, train the abdominal muscles and increase the overall tone of the body. It can also be used by athletes during the warm-up phase before the main workout.

As for contraindications, in this case, there will be the following:

• oncological lesions of different stages and intensity;
• acute infectious diseases;
• disturbances in the process of supplying the brain with blood;
• diseases of the cardiovascular system;
• problems with nervous system, especially in the acute stage;
• elevated temperature (above 37.5 degrees);
• obvious compression of the spine.

If in the past the patient was diagnosed with urolithiasis or epileptic seizures, then classes can only be started after appropriate consultation with a specialist.

Important! To make sure that there are no possible contraindications, before proceeding to exercise therapy Dikul should be tested and undergo a full medical examination, which allows to determine the level of damage to the articular tissue and the presence of concomitant ailments.

A set of exercises

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

Neck gymnastics

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

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

It consists of several stages and involves the following actions:

1. First, do a warm-up (you can use walking in place, with a full load on the entire foot: shoulders straightened, arms lowered down).
2. Then, take an upright position, spread your legs a little and relax.
3. Inhaling air through the nose, tilt your head forward and try to reach your chest with your chin.
4. As you exhale, tilt your head back to the starting position.
5. Keeping this position, tilt your head to the right and then to the left, repeating this action several times (when inhaling, the ears should touch the shoulders, and while exhaling, the head takes its initial position).
6. Now slowly rotate your head, trying to maintain the maximum amplitude (perform the movement for 1-2 minutes).
7. In the same position, turn your head to the right and left, trying to see everything that is happening behind your back (the chin should always be parallel to the floor).
8. At the end of the workout, you should stretch all the muscles a little: being in an upright position (legs together), bend forward and try to hug your legs at the knees. Hold this position for 30 seconds.

Video: technique for performing neck exercises You can start with one circle, but in the future you can perform this set of actions several times a day, at any convenient time. In addition to it, there are special complexes that involve the use of additional equipment, for example, in the form of a loop on the head (can be made from elastic bandage or purchase ready-made).

After warming up, it is fastened through the chin and the head is tilted in different directions, while maintaining the complete relaxation of the neck.

Important!In order for the lesson to be effective and bring only benefits to the body, try to perform all movements in an emotionally stable state and without haste.

For the lower back

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

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

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

Video: lower back exercise technique Option 5. Lie down on right side and lift your arm and leg up as if reaching for an imaginary target. Hold them in this position for 10 seconds, then turn to the other side and repeat the steps already completed. In total, you need to do 15 sets of 5 times.
For the most positive result, classes should be daily, lasting at least 1 hour.

From osteochondrosis

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

It is recommended to start the implementation of the complex with general strengthening and warming movements, smoothly moving on to the elements of gymnastics and to strength exercises(they are used in the last stages of training). Consider a few exercises from the Dikul technique that will help get rid of back pain and effectively solve the problem of osteochondrosis.

Exercise 1 . Get on all fours and straighten your arms while slightly raising your head. As you exhale, try to fully lower your buttocks onto your heels, and then inhale and bend forward. All movements should be slow so as not to cause pain. If it still appears - reduce the amplitude. The number of repetitions is 10 times.
Exercise 2. The starting position is the same as in the first case: standing on all fours, bring your knees together and slightly raise your head. Having aligned your breathing (it should not be intermittent), take your right leg to the side and begin to perform swings without unbending it at the knee. Repeat the same for the left leg. Each limb is given 1-2 minutes.
Exercise 3 From the “on all fours” position, lower the pelvis to the right, then to the left until you feel pain. The knees and feet remain on the floor all the time (without coming off the surface). The number of repetitions is 10-15 times.
Exercise 4 In the same starting position, while inhaling, bend your back down as much as possible, and while exhaling, round it up, while pressing your chin to your chest. These actions must be repeated - 15-20 times.
Exercise 5 . Lie on your back, bend your knees and bring them as close to each other as possible, while placing your hands “at the seams”. The main task is to alternately lower your knees to the left and right sides, until pain appears. Breathing is arbitrary, hands do not change their position.
Always start with a warm-up and stop if you experience unbearable pain that does not go away within a few minutes.

Important!With acute pain, any gymnastics is excluded, and with cervical osteochondrosis, head turns can significantly aggravate the situation.

For chest

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

"Cat": standing on all fours, bend on the inhale and arch your back up with the exhale (the head follows the trajectory of the spine).
"Incomplete Bridge": lying on the floor, lift the lower back and back to the "bridge", but do not complete it (hands remain on the floor). Movements are performed slowly, and exhalation is done at the moments of greatest tension.
"Lying body turns". In a supine position, straighten your legs and lock your pelvis. Exhaling, turn the body to the right, and after briefly fixing it in this position, return it back. Do the same to the left side, only so that the pelvis and legs remain motionless at all times.
In a standing position, pick up gymnastic stick and, holding it in front of you, perform inclinations, each time inhaling the air. In each direction, you need to perform 5 slopes, without holding the air in yourself.
Each of the exercises is performed 5-10 times, depending on the state of the body and the degree of cervical osteochondrosis.

For back pain

If back pain does not have a specific physiological cause (for example, a hernia) and is associated with a restriction of a person’s motor activity or excessive stress, then the following exercises will help alleviate it:

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

Video: Mini Pendulum Exercise Technique "Knee pendulum" . Lying on your back, straighten your arms along the body and pump your legs bent at the knees from right to left, trying to get as close to the floor surface as possible. Only the lumbar region is included in the work, and the shoulder blades should remain motionless. Breathing is always deep and calm, the number of repetitions is 10-12 times.
"Heel on the knee" . Lying on your back, bend your legs and leave your arms calmly lying along the body. Rest the heel of the left foot on the knee of the right and, together with the exhalation, bring the latter closer to you. With the next breath, it must be lowered back to the floor, repeating this movement 9 more times (10 for each limb).
By following all the instructions exactly, you will not only get rid of back pain, but also quickly relieve muscle tension. This will help restore body tone, improve blood circulation and optimize metabolic processes in tissues.

Did you know?The shortest muscle human body called stirrup (located in the ear and needed to tension the eardrum). Its length is only 1.27 mm. The most enduring muscle is the heart, which, in the absence of adverse factors, is designed for 100 years of work.

With a hernia

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

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

Option 1. In the supine position, spread your arms and rest on the floor. Keeping your upper body still, slowly rotate your left hip to the right side as much as possible. Left leg remains tightly pressed to the right and at the moment of rotation repeats the trajectory of its movement.
In this position of the body, you must wait a few seconds, and then take the original position in order to perform the exercise again, well, in the other direction. Don't hold your breath. In total, you need to perform 1-16 turns (the exact number of approaches depends on the state of the body and its readiness for physical activity). At correct execution very soon you will be able to strengthen your longitudinal spinal muscles.

Option 2. Lying on the floor, straighten your legs together (socks should be pulled towards you) and spread your arms to the sides, resting your palms on the floor. Having immobilized the head and shoulder area, move the straightened legs first to the left (they should slide along the floor), and then to the right, only briefly lingering in the starting position.
To achieve a good glide on the floor surface, it is better to choose suitable clothes for classes and be sure to wear socks. If the exercise seems too easy for you, then the socks can be removed so that resistance appears. In total, you should get 16 repetitions, 8 in each direction. As always, do not hold your breath, exhaling at the peak of the load.

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

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

Rules for the implementation of the health system

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

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

This list includes the following tips:

1. Never change the sequence of exercises yourself, the specified order should always be maintained.
2. Do not exceed the number of repetitions indicated in the recommendations, and if some action seems too easy, you can simply increase the load, but without changing the principle of the task.
3. If there is no strength to perform several approaches, only one can be performed, but always with the number of repetitions indicated in the description and a specific range of motion.
4. All actions are performed smoothly and slowly, without jerks and sudden movements, which may well aggravate a person's condition.
5. Before performing the main tasks, a warm-up must be performed ( slow run or brisk walking).
6. Throughout the workout, breathing should remain shallow, and at the highest point of tension, the place of inhalation must be occupied by exhalation.
7. Acute pain in the spine and joints, the use of the crossbar is strictly prohibited, otherwise additional trauma to the spine is possible.

As practice shows, the described exercises are really effective and help to cope with various problems of the musculoskeletal system. By following the instructions of V. Dikul, you will not only improve your physical condition, but you will be able to get rid of many ailments, the main thing is to choose the right training program and discuss the possibility of using it with your doctor.