mental preparation

This required condition. For training to be effective, each workout must begin with a mental warm-up. First of all, you need to create a certain psychological attitude. You already know how to do this with the help of visualization, affirmations, etc. Valentin Dikul himself strongly recommends that you first mentally do everything in your head that you will now physically do. This is especially important when it is necessary to restore the mobility of the arms, legs, and spine after an injury, surgery, or during the rapid course of the disease. This warm-up is a necessary condition for success, since it allows you to establish a connection between the central nervous system (brain and spinal cord) and every muscle of the body already before training. Even if the muscles did not obey you, since the connection was lost for a long time, it will gradually recover and begin to function.

This technique of "mental gymnastics" can help patients not only after an injury, but also after a stroke. It is possible to restore the central nervous regulation that controls the motor activity of the affected areas of the body by creating a mental image of this or that exercise.

Your personal method mood

It is a chosen, tested and already perfected method of mental attunement. Everyone has his own. It should be started 15-20 minutes before a workout and try to support it during class.

The scheme of your actions is as follows:

1. Create a normal environment for training. There should be no music, extraneous noise that can prevent you from getting the most out of your workout.

2. Relax using your chosen technique.

3. Enter the desired state of mind.

4. Tune in to health.

5. Perform Dikul's "mental warm-up". It will prepare your muscles for work.

6. You are engaged.

7. Feeling fatigue, anger, resentment, laziness, despair, return to the mood.

8. Finish the exercises and give yourself one more additional mood in which you claim that the training has been beneficial, there are results.

Exercise "Mental warm-up"

You must do this exercise before the main complex.

While you are still motionless, imagine mentally how well your arms or legs bend and unbend, note what happens to individual muscle groups. You need to imagine in detail how you are actively moving. Dikul claims that this is so important that without such a mental warm-up process, healing cannot be achieved. Muscles eventually begin to respond to the command themselves. The muscles will respond - the legs will move. This "picture" is a path to health.

For example, imagine that you are clenching your fingers into a fist, lifting your legs up, lowering them down. Mentally perform repeatedly, thoughtfully necessary for this movement. Then do the reverse to them in the same way, imagining how exactly at this moment the muscles of the back and abdomen work. Then, by an internal command, raise your hands and do the whole procedure again. The clearer and more specific the “picture”, the faster connections are formed with other parts of the brain, which will take over the functions of nervous regulation of the immobilized part of the body. Each mentally performed exercise leaves its mark in the brain, with repetition, a chain of such traces is gradually created and a new center of nerve connections that control movement is formed. In patients, this happens in different ways. Depending on the nature of the defeat, strong-willed efforts, patience, perseverance, such a renewal process can take a month or a year. After all, the birth of an unprecedented nervous "road" should be preceded by the appearance of a "path", which is torn in place of the traces of the pioneers.

The first set of exercises (general rehabilitation)

This complex can be conditionally called general rehabilitation. It included the very exercises that Valentin Dikul performed after the injury, at the very beginning of the path to putting himself on his feet and returning to the circus arena.

At first, it may be difficult for you to complete the entire complex. To make it easier for you, you can divide it into several parts. For example, in the morning do exercises for the muscles of the legs and back, and in the afternoon - exercises for the muscles of the abdomen, chest and arms. It doesn't matter in what order you train the muscle groups. The main thing is that all the muscles get the necessary load. Therefore, you need to have an idea about the structure of the human body and the work of individual muscles of different groups.

During the first two months, it is preferable to practice without increasing the load, repeating 12-15 times and bringing the number of approaches to 6. (An approach is performing a certain number of times of one exercise without a break.) Do not hold your breath, do a mental warm-up before each session.

In order to better understand how the body reacts to training, to identify the causes of ailments, to adjust the load, it is very important to keep a diary of classes. Do not forget to note the pulse every day before training, during the most intense part, and how long the pulse will recover to its original value after the end. Be sure to write down the number and order of the exercise, the number of sets and reps, the load in each exercise.

Exercise 1

The transition from a lying position to a sitting position trains the abdominal muscles well. But for many patients this is difficult to do. If you hang a load through the blocks, then the abdominal muscles will work in a light mode. At the same time, the back muscles will be loaded more: in order to lie back, you will have to overcome the resistance of the load. If possible, you need to turn to the load alternately with your face, then your back and pump different muscle groups.

Exercise 2

Your arms are strong enough, but you still cannot sit down and hold in this position. Perform the exercise with a suspended rope ladder. Going through the rope steps with your hands, from a prone position, try to sit down. Then lie down in the same way. When lifting, the muscles of the hands will actively work, shoulder girdle and back. The main task is solved - a muscular corset is created.

Exercise 3

To keep the body in a sitting position, you need to include the muscles of the back, abdomen and hips. But if you slightly modify this exercise, you can also make it work latissimus dorsi back. To do this, you need to lower the load below chest level and pull it towards you, bending your elbows.

Exercise 4

Pulling and pulling on your socks, you force the calf muscles to work, blocks are not needed for this. But if, instead of a cable, you put a rubber band or elastic bandage on your socks, then new opportunities appear. You can pull your hands to your chest - the latissimus dorsi will work. Leaning back and stretching the bandage with effort, we will load the long muscles of the back.

Exercise 5

This exercise is for those who can already stand holding on to a support. Smooth movements of the pelvis back and forth are made.

Exercise 6

The legs alternately make smooth movements back and forth to the full amplitude.

Exercise 7

The cable from the load, passed through two blocks, is fixed on the knees with a belt loop, then the knees move back and forth.

Exercise 8

Having fixed the cable on the lower back, we move the hips to the sides.

Exercise 9

Hold on to the support and do the slopes.

Exercise 10

It is required to slightly improve the simulator - to make a movable cart or stand on rollers. We stand on one leg, and with the other we pull the cart, to which the load is attached.

Exercise 11

Having attached a load to the knee, raise and lower the leg.

Exercise 12

Half squat. The same roller trolley is used as in exercise 10, when it was used to strengthen the legs. You need to attach two more pins to it to rest on your shoulders. Squatting, as if we roll with our backs along the wall, and then, holding on to the handle of the cable and helping ourselves with our hands, we unbend our legs.

After you have worked through the whole complex, you will understand which exercises are most suitable for you, and in the future it is necessary to perform them.

Dikul himself called his exercises nothing more than training. And during training, there is always a danger of not grasping the state of the body and missing the moment when you need to stop. But even in this case, you do not need to abandon training. Just reduce the load, do a massage, eat healthy food - more fresh vegetables and fruits. Of course, it is not always possible to receive the services of a massage therapist, so you need to learn self-massage techniques.

But if you want to achieve sports results in addition to restoring health, then Dikul recommends using such a scheme. The first one and a half to two months - training without increasing the weight of the load, by 50% of your strength, only to strengthen the muscles. For the next month and a half, increase the weight of the load and increase the number of approaches to about 75% of the strength. And only after that you can move on to maximum weights and loads. If you want to achieve some results, you can not stop for a long time on the same load.

The second set of exercises

This set of exercises should be performed only if you have fully mastered the first set of exercises and strengthened your muscles so much that it is time to move on to more complex exercises, or if you have restored your mobility, but do not want to stop there. Also, this set of exercises will be useful for those who suffer from a variety of joint problems and associated difficulties in movement.

To work with the second set of exercises, you will need additional equipment. Approach all the recommendations of Valentin Dikul creatively. You can take this set of exercises as a basis and make your own set of exercises. It is better, of course, if specialists in physiotherapy exercises and doctors will help you with this.

Again, from the whole set of exercises, select those that you can perform. But at the same time, the main criterion should be the involvement of those muscle groups that need it. Choose one exercise for each muscle group. Then split them into two parts. Your training should go as follows: the first day you train one muscle group, the second day - the other, the third day - rest. It is very important to accustom the body to the loads gradually. Therefore, the weight and counterweight must be selected daily, focusing on your well-being.

At first, do the exercises in one approach, gradually increase the number of approaches to three. Naturally, in the first workouts, choose the weight so that you can easily perform exercises with it. It is important to make a complete movement, in which the straightening and contraction of the muscles would occur to the end. As the muscles recover, the weight of the counterweight should be reduced. Having learned to perform the exercise without a counterweight that facilitates it, then do it already with weights with the same load, gradually increasing its weight.

And do not forget that during the exercises you need to breathe easily and rhythmically, without holding your breath. Rest 1-2 minutes between sets.

Description of the exercises: the numbers 6-8 mean that the exercise needs to be done 8 times, then rest for 1-2 minutes, then perform again, etc., 6 times in total. The result is 6 sets of 8 times.

Exercise 1

Simulate a squat while lying on a cart with both legs resting (6-8). Increase the weight with each approach.

Exercise 2

Simulate a squat on one leg, lying on a cart with an emphasis (6-8).

Exercise 3

Squatting and straightening to full height with back support on the cart, gradually reduce the weight of the load (6–8).

Exercise 4

The movements of the cyclist lying down, alternately with each leg. Weight gradually increase (6-8).

Exercise 5

Straightening and bending the legs, gradually increase the weight (6-8).

Exercise 6

Leg curl with hands (5-12).

Exercise 7

Straightening the legs with the help of hands (5-12).

Exercise 8

Alternate bending and straightening of the legs, gradually increase the weight (6-12).

Exercise 9

Straightening and bending the legs, lying on the stomach, gradually increase the weight (6-12).

Exercise 10

Sitting on a chair, bend and straighten your legs, gradually reduce the weight (6-8).

Exercise 11

Straightening the legs raised at an angle of 45 ° with the help of arms with a counterweight, gradually reduce the weight (6-8).

Exercise 12

Lying on your side, a mat is inserted between your legs. Sliding straightening and bending of the leg that lies on top of the mat (5-12).

Exercise 13

Breeding the legs to the sides (5-12).

Exercise 14

Reduction of legs (5-12).

Exercise 15

Lying on the mat, spread and bring your legs together (5-12).

Exercise 16

Straightening the legs, lying on your back, gradually reduce the weight (6-8).

Exercise 17

Bending the legs, lying on the stomach, gradually reduce the weight (6–8).

Exercise 18

Straightening the legs, lying on the stomach, gradually reduce the weight (6-8).

Exercise 19

Lowering the legs, gradually increase the weight (6–8).

Exercise 20

Raising the legs, gradually increase the weight (6-8).

Exercise 21

Raising the pelvis (5-10).

Exercise 22

Sit down, gradually reducing the angle (5-10).

Exercise 23

Bend forward and straighten up, gradually reduce the weight (5-8).

Exercise 24

Hold on to the bench and alternately raise your legs (6-8).

Exercise 25

Lying on the mat, move both legs immediately to the right and left (6–8).

Exercise 26

Sitting on a chair, bend to the right and left with a load in hand (6-8).

Exercise 27

Sitting on a chair, bend and unbend your back (5-10).

Exercise 28

Standing, alternate legs to the sides, gradually increase the weight (6-8).

Exercise 29

Standing and holding hands on the support, take your legs back, gradually increase the weight (6-8).

Exercise 30

Raise legs alternately up, gradually reduce the weight (6-8).

Exercise 31

Raise your hands up, gradually increase the weight (6-8).

Exercise 32

Spread your arms to the sides, gradually reduce the weight (6-8).

Exercise 33

Straighten your arms in elbow joints, gradually increase the weight (6–8).

Exercise 34

Bend your arms at the elbow joints, gradually increase the weight (5-6).

Exercise 35

Lying on the mat, swing your arms with sliding movements (6-12).

Exercise 36

Lying, straighten your arms in the elbow joints, gradually reduce the weight (6-8).

Exercise 37

Lying, raise straight arms, gradually reduce the weight (6-8).

Exercise 38

Lying down, raise straight arms thrown behind the head and lower them along the body (6-8).

Exercise 39

Lying down, bring your hands together, gradually reduce the weight (6-8).

Exercise 40

Sitting movements of the cyclist, gradually increase the weight (5-20).

Exercise 41

Lying movements of the cyclist, gradually increase the weight (5–20).

Exercise 42

Sitting, raise the lower limbs on toes. If possible, put a load on your knees (5-20).

Exercise 43

Rolling a ball or roller with your feet (5 sets of 2 minutes with each foot).

Exercise 44

Standing, rise on toes (5-20).

Exercise 45

Bending the neck forward and backward, gradually increase the weight (5–6).

Exercise 46

Bending the body forward, gradually increase the weight (5-6).

Exercise 47

Pulling the knees to the chest while sitting (5-10).

Exercise 48

Pull your knees to your chest while lying down, gradually increase the weight (6-8).

Exercise 49

Sit down from a prone position with legs bent at the knees, gradually reduce the weight (6-8).

Exercise 50

Standing, move the pelvis back, gradually increase the weight (5-5).

Exercise 51

Standing, move the pelvis forward, gradually increase the weight (5-5).

Exercise 52

Half squats with weights, gradually increase the weight (5-5).

Exercise 53

Standing, straighten the leg, gradually increase the weight (6-8).

Exercise 54

Lying on your back, alternately press your legs to the floor, gradually increase the weight (5-20).

Exercise 55

Sitting, alternately put your feet on the floor, gradually increase the weight (5–20).

Cramps and spasms recede before stretching

During training (especially at first) and immediately after them, cramps may appear. They can also disturb you at night or at other times, interfering with sleep and rest. Cramps are sudden, involuntary contractions of paralyzed muscles. Despite the fact that communication with the brain is broken, the body below the affected area sends signals to the spinal cord, which reflexively responds with muscle contractions. Since the transmission of weakening impulses from the brain as a result of an injury is disrupted, irritation is transmitted even faster than in healthy people. The intensity of seizures varies from person to person. Least of all, convulsions occur when the lower lumbar vertebrae are affected.

Often convulsions are confused with spasms, meaning by "spasms" all the convulsive movements of the muscles of the body. Spasms can also give you discomfort, like cramps. Spasms are involuntary contractions of the muscles, but they are longer, and they cause sharp, sudden movements.

To avoid such unpleasant sensations as cramps and spasms, it is useful to do stretching. For best effect stretching should be done several times a day. Now we will get acquainted with the exercises recommended by Valentin Dikul.

Stretching exercises for muscle spasms

1. I. p. (starting position) - lying on your back. We bend one leg at the knee joint and pull it to the chest, the second leg is straightened, you can hold it with a load, such as a bag of sand.

Then we change legs. The exercise is performed 10 times with each leg.

2. I. p. - sitting with straightened legs. Slowly tilt the torso forward as far as we can, straighten up. We repeat 10 times.

3. I. p. - lying on your back, legs straight. Breeding straight legs to the sides - 10 times.

4. I. p. - lying on your back, legs bent at the knee joints. We spread and bring our legs together 10 times.

5. I. p. - lying on your back, one leg is straightened and fixed, and the other straight leg is lifted up with gentle jerks. Run 10 times with each leg.

6. I. p. - lying on your back. Leading the legs alternately to the side - 10 times.

7. I. p. - lying on your back. One leg is bent at an angle of 90 degrees and rests against any obstacle, the other leg is straight. We perform stretching of the muscles in the hip joint, bending the leg until pain appears. Do 10 reps with each leg.

8. I. p. - lying on your side. We take the straight leg back, supporting ourselves by the lower back. Performed with each leg 10 times.

9. I. p. - lying on the stomach. Bend the legs alternately at the knee joints 10 times.

10. I. p. - lying on your stomach (it is better to do it with an assistant who sits on your buttocks). The straight leg rises as far as possible. Performed with each leg 10 times.

11. I. p. - lying on the stomach, legs bent at the knees. Working out the ankle joints: we pull the toe of each foot towards ourselves 10 times.

12. I. p. - lying on the stomach. Bend both legs at the same time 10 times.

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

Valentin Dikul's technique

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

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

Indications

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

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

Curvature of the spine also require physiotherapy exercises, especially if they are accompanied by various unpleasant symptoms.

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

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

Do healthy people need exercise? Yes. With age, the risk of degenerative diseases of the spine increases, and poor nutrition, poor ecology and inactivity aggravate the situation. The sooner preventive gymnastics begins, the longer a person does not know about back pain, problems with arms or legs, joint stiffness.

On what principles is the technique of Valentin Dikul based?

Principles of the methodology

The principles of the Dikul technique are similar to those of the usual one. But still they require more perseverance, perseverance, dedication from patients. According to the author, no one is able to help a person more than himself. Not a single simulator, not a single unique development will cure a patient of an illness, if there is no desire for it.

The Dikul technique is based on the following principles:

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

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

Exercises

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

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

For solving problems of the cervical region is of great practical importance.

At this level of the spine pass the vessels that provide blood circulation in the brain. Neck gymnastics can save a person from excruciating headaches, dizziness, mnestic disorders. However, this complex is not difficult even for beginners. However, it has its own characteristics. Neck gymnastics is carried out using a special loop.

Cervical treatment

You can make your own neck loop. top there may be an ordinary hanger, which is fastened with a rubber bandage in the right place, and the loop itself is held by its side parts. With this device, you can perform the following exercises:

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


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

Muscle strengthening

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

• Lying on your back, you need to spread your legs so that the feet are approximately at shoulder level. The arms are crossed over the chest. On inspiration, it is necessary to turn the torso to the stop in one direction, the opposite shoulder comes off the surface. The pelvis, like the legs, remains motionless. In the turn, you need to linger for 2–4 s and smoothly return to the starting position. This exercise starts with one cycle (8 rotations in each direction) and increases to three repetitions in 4-6 weeks.
• The position is the same. The arms are crossed and wrap around the forearms. The body alternately tilts as much as possible to the right and left sides. It is important not to rise above the floor and not move the pelvis or legs. The exercise is performed in 3 cycles of 8 elements in each direction.

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

Valentin Dikul learned from his own experience what a spinal injury is, after which doctors no longer give hope that you will be able to walk. This 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 bend your back in an arc. Also smoothly, also 10-12 times.


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


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

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

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

The essence of the technique

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

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

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

General rules of articular gymnastics according to Dikul

After class, it is acceptable to experience slight fatigue.

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

Indications

The treatment complex is performed for osteochondrosis.

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

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

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

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

A set of exercises

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

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

Start of therapy

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

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

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

Valentin Dikul is the developer of a unique method for the rehabilitation of patients after severe injuries. The originality of the teaching is in the direction of human efforts to restore the functions of the body. Articular gymnastics Dikul is not just a set of specific exercises. It is a healthcare system backed up by details of personal experience and knowledge, successfully demonstrated in practice.

The popularity of Dikul's gymnastics

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

So that the tree does not break, they give it support. For the spine, such a support is a muscular corset. Without movement, muscles atrophy and lose elasticity. The spinal column loses its support, and this is a direct path to osteochondrosis and scoliosis. The mobility of bones, discs and large joints is sharply reduced. , which often gives into the hand or.

Removing muscle blockade and strengthening the muscle corset is the goal of the complex treatment of spinal diseases such as disc herniation, osteochondrosis, sciatica, and others. Such therapy is used in rehabilitation centers. The basis of the basics is physiotherapy exercises. Due to the load, spasms in the damaged areas of the spine are relieved. Such a quick and effective recovery is possible when exercising on special simulators. After eliminating the cause of pain, the patient proceeds to the next stage - the creation and strengthening of the muscle frame.

Who is shown articular gymnastics?

• rachiocampsis.

A gymnastic complex is also shown for the prevention of people over 35 years of age suffering from physical inactivity. It will be useful for those whose activities are associated with prolonged standing. The effect of training appears gradually, the first results are noted after some time with regular training.

Tasks of articular gymnastics

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

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

Dikul's gymnastics is indicated for patients of all ages, has almost no contraindications, takes a minimum of time. The full package includes:

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

To get a stable long-term result, you need to be patient. The first positive effect will appear after 3-4 months of regular training.

Contraindications

The complex of physical exercises has some contraindications. These include:

• oncological diseases;
• infectious diseases in the acute phase of the course;
• disorders of cerebral circulation.
• heart problems;
• diseases of the nervous system of a severe stage;
• body temperature above 37.5;
• severe compression of the spine.

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

Joint gymnastics complex

The articular complex of Dikul is divided into two types. The purpose of the first is to support the joints and develop muscles. It is recommended to perform it daily in the morning and in the evening, it is suitable for the patient's rehabilitation period. The first complex is divided into two parts: in the morning they train legs and back, in the evening - arms, stomach and chest. A systematic approach strengthens the muscular corset. The first three months are allowed to do without weights. Exercises are performed smoothly, with even breathing. The number of repetitions is 10-15 times without stops for 6 sets.

The task of the second type of gymnastics is the development of flexibility and elasticity of the ligamentous apparatus. It is more difficult than the first one, it is allowed to be performed by patients with restored joints. Exercise helps strengthen individual muscle groups. As you get used to the loads, you need to use weights and counterweights. Additional weight, like the complex itself, is selected individually.

A set of exercises to relieve acute pain

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

1. Starting position - standing on your knees. The arms are straight, the head is looking forward. As you exhale, lower your buttocks onto your heels. Bending forward, exhale. Repeat up to 12 times. The pace is slow; try not to rush. If pain occurs, the amplitude can be reduced.
2. Do not change the position of the body. Knees together, chin up. Perform a turn with both legs from side to side. Breathing is arbitrary.
3. The starting position is the same. Raise the chin, knees together, feet lie on the floor. Gently lower the pelvis to one side until a slight pain occurs, smoothly to the other.
4. In the same position, bend the lower back down, throwing your head back high, and push it up, lowering your chin to your chest.
5. Lie on your back, bend your knees, put your feet on the floor. Slowly lower your knees to the right, to the left. Do not take your back off the floor. Repeat up to 10-12 times.
6. From the same position, alternately pull the knee to the stomach with both hands. Breathing is arbitrary. Repeat up to 10-12 times.

Basic exercises of the complex

1. Starting position - lying on your back. Turn the thigh of the left leg until it stops. Hold for 3-5 seconds. Return to previous position. Repeat for the second thigh. When performing, try to keep the torso motionless.
2. Without rising from the floor, spread your legs to the sides. While inhaling, turn the body to one side to the limit, freeze for 3-5 seconds, exhale. Perform a turn in the other direction, observing the respiratory mode.
3. Stay in the same position, straighten your legs. Pull your socks up to the stop. Perform several sliding movements with socks to the right, then to the left, straining the feet. Do not tear the case off the floor.
4. Starting position - lying on your back, legs straightened, spread apart. Cross your arms over your chest, clasping your shoulders tightly with your palms. Perform tilts to the right and left from the starting position, fixing the body for 3-5 seconds in the lower position.
5. Roll over on your stomach, stretch your arms along the body with palms up. Raise the shoulders and legs without the help of the limbs. Fix the body in the limit position for 3-5 seconds.
6. The exercise is performed while standing. Perform forward bends, bending your back parallel to the floor.

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

Complex for strengthening muscles

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

1. Traction of the lower block to the stomach. It has two goals: it stretches the lumbar region and creates a muscular corset.
2. Horizontal leg press - for building muscle mass in the leg area and alignment of the pelvic spines. Indicated to combat by stretching the lumbar region, working out the press.
3. The pull of the vertical block towards you. Works out the mass of the muscles of the upper back, relieves axial load and stretches the spine up.
4. Sitting with dumbbells (minimum weight). Hands down, inhale to spread apart, dumbbells at shoulder level. On exhalation, return to the starting position. The number of repetitions is 15-20 times for 1-2 sets. Worked out upper section spine and shoulder girdle.
5. From the same position. Hands with dumbbells are lowered. As you exhale, raise the dumbbells in front of you at shoulder level and fix, turn your hands horizontally, lower as you exhale. The number of repetitions is 15-20. If pain occurs, reduce the amplitude. The rotation of the hands is carried out in the shoulder joints, and not in the elbow.

A complex of articular gymnastics for the elderly

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

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

The same exercises are used in the complex for beginners, but the performance of each increases by 2 times. The author of the technique himself is an example of recovery and return to normal life after a severe spinal injury. Articular gymnastics according to Dikul gives results with a systematic approach.