The famous Dikul gymnastics for the spine, the effectiveness of which has no equal! Strengthening the muscles of the back of the thighs and back. Dikul exercises for spinal hernia, video

To restore weak back and neck muscles, a special complex was 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 has become very widespread throughout the world. 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 there are pain symptoms. 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, you should do the exercise 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, restore sensitivity to the upper limbs and eliminate osteochondrosis completely. If necessary, exercises can be supplemented with drug treatment.

Dikul’s gymnastics for cervical and lumbar osteochondrosis is considered the most effective complex that is guaranteed to rehabilitate problematic segments of the spine and returns 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.

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-term exercises with elements of strength training can relieve muscle tension from the back, as well as restore and straighten the vertebrae.

Against the backdrop of widespread physical inactivity and a sedentary lifestyle, young and middle-aged people are increasingly encountering diseases of the musculoskeletal system. The area of ​​the cervical spine is considered to be especially prone to pathology, and it is here that osteochondrosis, intervertebral disc deformities and hernias are often diagnosed. Exercises for a herniated cervical spine are an effective method of combating such pathology.

Benefits of exercise

No one will argue that therapeutic exercises are a very effective preventive measure that protects the patient from the development of a herniated disc in the cervical spine. However, exercise therapy should not be written off even if a hernia has already formed. In order not to have to resort to radical methods of treatment - removing part of the affected vertebra, you should be well-versed in exercises for cervical hernia.

But it should be remembered that physical therapy exercises must be combined with other treatment methods. A complex of exercise therapy is compiled by a neurologist together with a physiotherapist, who will then demonstrate them to the patient and teach him how to perform them correctly. Otherwise, if the patient self-medicates and performs the exercises incorrectly, it can put unnecessary stress on the spinal column and lead to irreversible processes.

Contraindications

Execution Rules

In addition to the fact that training manipulations for a hernia in the cervical spine should be performed under the supervision of a neurologist or physiotherapist, the following rules should also be taken into account:

1. training must be done regularly, preferably every day. At the very beginning of classes, it is enough to devote no more than 5 minutes to gymnastics. But gradually the duration of training should be increased. The optimal duration is 45 minutes per day.
2. It is best to do gymnastics in the morning. You should not do exercises immediately after eating. And if the patient can only exercise in the evening, then it is important that this happens several hours before bedtime and that the workouts are mostly relaxing.
3. Training that involves jumping, pushing, hitting the neck area, hitting, or sharp turns should be avoided.
4. If any exercise leads to acute pain or dull painful sensations, then it should be completely abandoned.

Physical therapy should not include increased strength training.

Every year, new proprietary techniques appear aimed at improving the health of the cervical region. Gymnastics for hernias of the cervical spine was successfully developed by 2 well-known specialists in this field - V.I. Dikul and S.M. Bubnovsky.

According to Dikul

Physical therapy according to Dikul successfully relieves patients from muscular-tonic syndrome and restores mobility to the vertebrae.

1. the patient should take the starting position - sitting. It is necessary to rotate your head to the right and then to the left, turning your neck as deeply as possible.
2. The patient must continue to sit. This exercise involves bending your head forward, while trying to reach your chest with your chin as much as possible.
3. The patient may remain sitting or may stand up. Now you need to tilt your head back and return to the starting position. This should be done as smoothly as possible and with the chin retracted.

If there is a hernia in the cervical spine, exercises allow you to restore the motor function of the problem area over time.

According to Bubnovsky

Training for intervertebral hernia of the cervical spine according to Bubnovsky includes the following:

1. The patient should sit comfortably in a chair and lean his back against the back. Next, his task is to alternately tilt his head to the sides to shoulder level with a 5-second fixation in the lower position.
2. The patient's starting position does not change. He should take a slow breath and first raise his head up, and then gently tilt it back. The patient's gaze should be directed to the ceiling. In the tilted position, you need to fixate for 3-5 seconds, and then return to the starting position.
3. Still sitting on a chair, the patient must turn his head first in one direction and then in the other. They hang in the rotated position for 5 seconds.
4. Sitting on a chair, but with a relaxed back, the patient should lower his head down so that his chin reaches his chest. The neck muscles should not be tense. This static state should be maintained for up to 5–8 seconds.

The patient can safely perform such training at home on his own, but it is better to do it under the supervision of specialists in special rehabilitation centers.

No movement

Gymnastics for the spine in case of a cervical hernia can be carried out not only with the help of dynamic exercises, but also isometric ones (muscle tension is achieved without movement of the body parts involved in the exercise).

Approximate exercise therapy complex:

1. pressing the right palm on the right cheek, the patient should try to tilt his head to the left, but at the same time he should offer resistance with his neck. The same is done with the other hand.
2. Cross the fingers of one hand with the other and fix them with your palms on your forehead. Press your hands on your head, but do not tilt your head back due to the resistance provided by the neck muscles.
3. Your arms should still be crossed, but your palms should rest on the back of your head, while trying to tilt your head back.

You should consult your physical therapist about the advisability of such training.

At the peak of aggravation

If the patient experiences severe pain, then classes should be postponed or exercises to treat a herniated cervical spine should be performed very delicately.

The following exercises are suitable:

1. The patient sits on a chair, hands resting with palms on hips. Make gentle movements with your shoulders in a circle back and forth. This helps improve blood circulation in the neck and restore mobility of the shoulder joint.
2. The patient sits on a chair with a backrest. The upper limbs dangle freely, but once the exercise begins, they should be spread apart, raised up and palms together above the head. Then they return to their original position along the same trajectory.
3. The patient should, sitting on a chair, lower his upper limbs along the torso. The arms are raised up through the sides, and then directed forward in the same way.

It is more correct to wear a Shants collar (neck corset) during manipulations, which will fix the cervical vertebrae in the correct position. It is also important not to forget that during exercise the limbs must be slowly abducted and smoothly lowered.

Outside the acute process

When the acute stage passes, neck exercises need to be done more dynamically:

1. The patient can choose to sit or stand. Alternately, at a slow pace, you need to tilt your head up, down, left, right. During execution, the shoulders must be static, only head movements are allowed.
2. The starting position does not change. You need to perform smooth turns of your head to the sides with fixation for 3-5 seconds.
3. While standing, the patient should perform circular movements with his arms, first forward and then back. This part of exercise therapy can be strengthened by using light dumbbells.
4. Standing with a straight back and straight arms, the patient should spread them to the sides to shoulder level and so on for 5 seconds. After which you can relax and give up.

Any training manipulations for the spine in case of a hernia of the cervical spine with elements of twisting are not permissible.

Video

7 best exercises for hernias and osteochondrosis of the cervical spine.

Possible results

A set of exercises for a herniated cervical spine, when performed systematically, will help achieve the following results:

• relief from pain due to cervical hernia;
• complete elimination (or at least reduction in its intensity) of headaches and tinnitus (ear noise, ringing, crackling);
• elimination of stiffness of the cervical region due to a hernia of this region;
• improving blood supply to the spinal column and metabolic processes in it;
• elimination of reflex muscle spasm that occurs as the hernia progresses;
• suspension of the development of the dystrophic process.

Good results are only possible if you follow all the recommendations of the physiotherapist.

Prevention

For preventive purposes, we recommend exercises for the cervical spine, carried out according to the following scheme:

1. The patient can choose to sit or stand, stretching the lower limbs along the body. Performs head tilts forward, backward and to the sides. At the same time, he should try to touch his chin to his chest, the back of his head to his back, and his ears to his shoulders.
2. While standing or sitting, the patient should turn his head to the sides while hovering at the maximum turn for 3-5 seconds.
3. Having taken a horizontal position on the floor, the patient raises his head so that an angle of 45° is formed and fixate for 10 seconds, and then you can relax and lower your head.
4. Standing with your back straight, simultaneously perform circular movements with both hands, first forward and then back.
5. Place your knees on the floor, transfer your body weight to your forearm and lean on your bent elbows. The gaze should be directed forward. After this, slowly lower your head down and relax your neck muscles as much as possible.

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

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

​Lying on your stomach:​

Main types of therapeutic exercises for the spine

​position treatment,​

​correct and even breathing;​

1. ​If you suffer from any pathology of the musculoskeletal system, under no circumstances do exercise therapy during the period of exacerbation of the latter.​
2. ​lack of vitamins and nutrients;​
3. ​Dr. Bubnovsky’s method of exercise therapy is also called kinesiotherapy. Before starting classes, all patients undergo a detailed diagnosis of the condition of the musculoskeletal system at the medical center. And only after that a gymnastics complex is selected individually for each person.​

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

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

​Approximate exercise therapy complex for the cervical spine​

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

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

Wellness set of exercises for the back

​As an addition to the basic elements, joint gymnastics, massage and cryoprocedures are used.​

Cervical region

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

Thoracic and lumbar region

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

About Dikul's technique

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

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

​Any physical exercises for a hernia must be performed in accordance with certain requirements, which include not only proper training on exercise machines, but also lifestyle changes.​

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

About Bubnovsky's method

​Completing a course of manual therapy, acupuncture procedures.​

​Both children and elderly people can do joint gymnastics using Dikul’s method.​

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

MoyaSpina.ru

Therapeutic joint gymnastics by Valentin Dikul for the back and spine

​To begin with, it is necessary to clarify that therapeutic exercises for the spine can be divided into general health exercises, which are intended for healthy people or for those who have the initial stage of osteochondrosis, as well as special ones, which are used for various diseases of the spinal column.​ ​You should tune in for long, painstaking work, which will ultimately lead to positive results.​

Who is this gymnastics suitable for?

​Gymnastics for the spine: video​

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

​Full version of gymnastics for joints according to Norbekov:​

​Qigong gymnastics complex for beginners:​

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

Features of this gymnastic complex

​Maintain proper drinking regime.​

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

​Doctor Bubnovsky is the author of a unique method of treating the spine and joints, which is known as “kinesiotherapy”. Before starting classes, all patients undergo a detailed examination, depending on the results of which a complex of joint gymnastics and exercises on specially designed simulators are selected.​

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

1. ​A special complex of manual therapy and acupuncture course.​
2. ​The use of two sets of physical activity. The first involves developing joint mobility and elasticity. The second is aimed at strengthening the muscles of the back and the whole body. You should move on to the second complex only after completely completing the first. This is very important so as not to harm yourself and your health.​
3. ​Many doctors from well-known rehabilitation centers recommend Dikul gymnastics to patients who have a vertebral hernia or suffer from osteochondrosis. These exercises are also used as rehabilitation after fractures and other complex injuries. In addition, this complex can be performed to prevent back and neck diseases. With the help of training, the abdominal muscles are tightened, the tone of the whole body increases.​
4. ​Exercise “scissors” and “bicycle”.​

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

​Exercises with dance elements. This includes aerobics, step aerobics and others. They not only strengthen all the muscles of the body, promote weight loss, but also perfectly train the cardiovascular system.​

SpinaZdorov.ru

Therapeutic exercises for joints

​Management of the spinal column (it is necessary to maintain correct posture). For this purpose, special corsets are used, which, by no means, mean that the person has come to terms with impending disability; on the contrary, they help control the intensity of movements and prevent spraining of the ligamentous apparatus.​

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

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

​Classes are conducted in an outpatient setting, which is very convenient for patients. As a supplement, therapeutic massage and cryotherapy are used.​

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

1. ​Physiotherapeutic procedures.​
2. ​A complex of various physiotherapeutic procedures that are prescribed only by a doctor.​
3. ​This therapeutic exercise is suitable for everyone without exception. But several nuances need to be taken into account, namely the patient’s age, his physical fitness, the presence of certain diseases and previous injuries. Children over 11 years old can perform a full set of exercises, observing the specified number of times. Elderly people, and especially those suffering from osteochondrosis or rheumatism, must perform exercises for the spine extremely carefully and very slowly. Increase the amplitude of movements gradually, monitoring the sensations. There shouldn't be any pain. You should feel a pleasant stretch. You should also avoid static loads, focusing instead on stretching.​
4. ​Exercise “boat”. Position – lying on your stomach, arms and legs extended along the axis of the body. Slowly we lift our limbs off the floor and bend our back, hold in this position, then slowly lower ourselves. Repeat 10 times.​
5. ​if you have any disease of the spinal column, then you can start exercising only without an exacerbation; with active pain syndrome, any exercises are contraindicated;​

Joint gymnastics Dikul

​Strength exercises. Promote the development of the muscular framework of a certain part of the body (depending on the chosen complex). For diseases of the spinal column, all movements are selected to strengthen the back muscles. This includes callanetics, athletic gymnastics, shaping, fitness, etc.​

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

• Normally, a person makes normal movements. In this case, oxygen is consumed, and oxidized hemoglobin and breakdown products enter the blood: carbon dioxide, lactic acid.​
• ​The third cycle is therapeutic and training. It allows you to develop the flexibility of the spine, as well as increase its mobility. The uniqueness of Dikul’s technique is that much attention is paid to the self-healing of the body.​
• ​Which method of joint gymnastics to prefer, everyone should decide for themselves, since they are all effective. And a specialist will help you make the right choice.​
• ​Lesson from Olga Yanchuk No. 1:​

​Rational drinking regime.​

Gymnastics for joints qigong

Gentle therapeutic stretching is very important for the spine. This way the body relaxes, the elasticity of the joints increases, and the muscles become toned. The joint moves due to the fact that on one side the muscle tenses and on the other it stretches. Therefore, exercises for back pain help increase blood flow and supply the joints with all the microelements necessary for health.​

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

​The correct attitude towards physical activity is that it should be dosed. At the first signs of discomfort, you should limit the weight of sports equipment using the principle of counterweight.​

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

• Unfortunately, there are clinical cases when traditional treatment is ineffective, so they resort to surgical intervention. After surgery, gymnastics becomes an integral part of patient rehabilitation. A special set of exercises allows you to gradually restore motor activity and provide optimal stress to the spine.​
• ​It is necessary that the treatment be comprehensive and include the use of pharmacological medications, the use of physiotherapy and manual techniques. Not least in the treatment of this disease is therapeutic exercises. A properly selected set of exercises allows you to strengthen the deep muscles of the back and thereby eliminate hypermobility of the spine, prevent the progression of the disease, and also relieve spasm of muscle fibers, which disrupts posture and worsens tissue trophism.​
• ​Lesson from Olga Yanchuk No. 2:​
• ​Educational video with Dikul gymnastics:​
• ​Thanks to this therapeutic exercise, metabolic processes in the body are accelerated, muscles are strengthened, joint mobility and elasticity are increased, and flexibility is developed.​

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

Joint gymnastics according to the method of Olga Yanchuk

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

​a set of exercises must be performed regularly, this is the only way to achieve success;​

​Regularly performed gymnastics complex allows you to:​

​When performing exercises, you should avoid jerky movements and situations that lead to impact loads in the spine area.​

Joint gymnastics exercises by Dr. Evdokimenko

Dikul’s special exercises for spinal hernia are aimed at returning innervation to muscle cells by activating feedback. The central nervous system begins to receive demands for energy.​

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

It is important that a set of exercises be prescribed by a doctor, since a mandatory condition for physical education is taking into account the clinical features and pathological changes in the spinal column. It is best to practice under the strict supervision of a specialist in a medical facility, although if all recommendations and rules are followed, it is possible to conduct the exercises independently. It should be noted that any physical activity is prohibited during the acute period of the disease. The appearance of pain during exercise is a contraindication to further exercise therapy. All exercises should be performed gently and at a slow pace. To obtain positive results, physical therapy must be regular and gradual with a gradual increase in load.​

Gymnastics for the spine Demenshin

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

Combined Pilyuiko technique

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

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

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

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

Gymnastics Norbekova

​Classes should be regular; stops and breaks return your health to its previous level.​

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

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

Bubnovsky's gymnastics

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

​Unlike many other specialists who claim that arthrosis is incurable, Evdokimenko says the opposite. But the approach to therapy must be comprehensive; pills alone will not work to get rid of joint pain.​

MoyaSpina.ru

Gymnastics for the spine with a hernia

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

Features of exercise therapy for intervertebral hernia

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

​Dikul's technique includes:​

Exercises to improve your condition

​before classes, it is forbidden to use any painkillers, otherwise you may not notice how the pain syndrome begins, which can harm yourself.​

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

There are many options and methods of therapeutic exercises for joints. This could be aerobics, shaping, fitness, callenetics, yoga, Tibetan, Chinese gymnastics, qigong, original training methods, for example, the Dikul, Bubnovsky, etc.

​sedentary lifestyle;​

Dikul's technique

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

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

Regenerative physical therapy

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

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

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

​Alexey Demenshin is a teacher at the Norbekov Health Center; he has a psychological education. Conducts basic and additional courses according to the Norbekov system, is the author of several courses: “Workshop of Excellence”, “Workshop of the Family”, “Workshop of Character”.​

• ​All gymnastic elements of qigong involve alternating relaxation and contraction of certain muscle groups. At first glance, everything is very simple, but in fact these are very difficult exercises. To fully master them, it may take a dozen years, or even more.​
• ​Important to remember! Each person can independently choose the method of joint gymnastics that is suitable for themselves, but only in the absence of diseases of the musculoskeletal system. If these are already available, then before starting physical exercises you need to consult a doctor about the possibility of performing this or that complex, find out the presence of contraindications.​
• ​bad habits;​
• ​Physiotherapy.​

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

• ​improve blood circulation and metabolic processes in tissues;​
• ​Due to the redistribution of the load, signals from the legs and arms are uniformly supplied.​

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

​pull two knees to your chest at the same time;​

​Lie on your back, straighten your legs and pull your toes toward you, then away from you, and then bring them together and apart.​

infmedserv.ru

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

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

​You don’t need any preparation to start classes, as the exercises are mastered gradually. Anyone can practice, there are no age restrictions.​

​Beginners, before starting classes, should remember simple rules and recommendations for performing exercises:​

​eating disorders;​

​Acupuncture.​

​Turns the head to the sides and tilts up and down. Repeat each movement 10 times.​

​improve posture, reduce the degree of spinal curvature;​

​After mastering the initial stage, a set of exercises for vertebral hernia follows, with increasing load.​

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

​bend your legs, place your hands on your chest, and then lift your upper body;​

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

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

​Kinesiotherapy methods:​

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

​Physical exercise should be regular, it should become part of your life like the habit of brushing your teeth. Only in this case can a positive effect be achieved.​

​injuries;​

​Manual therapy.​

Basic rules for performing physical activity during a herniated disc

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

​improve well-being;​

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

• ​The method was developed by Academician Dikul, treating spinal hernia with exercises from his own experience.​
• ​Spread your upper limbs to the sides, then lean on your feet and lift your pelvis.​
• ​The starting position is the same as for the previous exercise. Lean on your feet and shoulder blades, raising and lowering your pelvis.
• ​joint gymnastics,​
• ​All exercises consist of several elements:​

What does the Dikul set of exercises for spinal hernia consist of?

​hereditary diseases;​

​Special drinking regimen.​

• ​Resistance exercises that are great for strengthening your neck muscles. The principle is very simple: we try to bend our head or turn it, but at the same time we offer resistance with the other hand from the opposite side. Repeat 10 times for each type of movement.​
• ​reduce the severity of pain;​

​To restore proper coordination, strength exercises are performed for spinal hernia, leading to the growth of muscle tissue, especially in the vertebral area. The muscles there are short, but very important, as they provide elasticity to the spinal column, relieving the load on the cartilage tissue of the intervertebral discs.​

​Unlike Western methods, the essence of which is that a person must adapt to new conditions with limited capabilities, Dikul’s exercises for a herniated spine are aimed at returning to a normal, fulfilling life.​

diagnosis-gryzha.ru

I can tell you how to do the exercises, but without your desire my words will not bring success. Even if my equipment were made of gold, you will never walk unless you have confidence. IN AND. Dikul

It is no accident that the article begins with a quote from Valentin Ivanovich Dikul himself, the head of one of the best medical and rehabilitation centers in Russia, which treats diseases of the musculoskeletal system. Dikul’s gymnastics for cervical and lumbar osteochondrosis put him on his feet and to this day helps many people from different countries and cities.

Valentin Ivanovich Dikul

This man is not a theorist, but a practitioner. It so happened that in his youth he was seriously interested in circus performances and during one of them an event happened that determined his entire future life and profession: at a height of 13 meters, the crossbar to which the insurance was attached burst and Valentin fell. From such a fall he received a compression fracture of the spine, a head injury and many small fractures...

Doctors, as often happens, with similar diagnoses unanimously told him: “You can forget about normal walking!” But the future doctor himself had his own opinion on this issue. He studied tons of medical literature and began independent training, developing his own system. And finally he went! And how he went through life, putting other people on their feet, in front of whom official medicine literally slammed the doors.

The main secret to the success of his training

His system was developed for people who can hardly move at all, so it is one of the simplest and most gentle systems for recovery from chondrosis. Some of its components will require simulators and devices. They can be easily made at home, but in this article you will find a video with exercises that do not require any additional things.

The master considers the most important thing in his own approach:

• powerful self-motivation for practice success
• belief in the 100% possibility of any person to overcome their own pain
• unbending will
• iron self-discipline

This means that success is achievable for absolutely everyone - at absolutely any stage of the disease.

Everything will depend on your efforts!

Focus and main features of gymnastics

With long-term systematic exercises, Dikul’s gymnastics for cervical problems can restore the spine at the cellular level and bring serious relief and elimination of annoying pain. The classes are based on 3 main stages:

• adaptive - designed for general strengthening of various parts of the spine
• gradual - this stage is characterized by a gentle complication of exercises, with the help of weights and alternating movements for tension with movements for relaxation
• consolidating - systematic training with complications (if the patient’s condition improves)

One of the basic principles of such health-improving physical education for the lumbar neck is precisely the alternation of exercises for tensing muscles with stretching and relaxing them. Many doctors believe that strength training is not acceptable for diseases of the spine, but Valentin Ivanovich’s method, on the contrary, takes correct and moderate strength training as one of the foundations of treatment.

Of course, to ensure that such a recovery program does not cause you harm, it is better to consult with a specialist in any of the Dikul centers throughout the country. But the safe exercises given in this article can be used at home during the period of remission of the disease.

Exercises

The physical complex for the neck developed by this doctor is popular all over the world because it really works. The main thing is to be systematic in your exercises and perform all movements thoughtfully (without sudden movements). You can watch a very effective and simple exercise using the Dikul system in this video.

Did you enjoy working out?

Then keep a wonderful complement to the first movement, which, just like the first, can be performed at home or in the office, sitting on a chair. Video here.

Exercises for osteochondrosis for the lower back

That's all for today! May your health be strong and your smile radiant!