Movements from 96 exercises according to the Dikul system. Dikul exercises for the back with a hernia. Stages of rehabilitation therapy according to the Dikul method

The fast pace of life often causes pain in the spine.

With excessive loads or injuries, the back muscles lose their elasticity, and the spinal column begins to deform.

It is necessary to stop the curvature of the spine in a timely manner.

After all, the consequences can be not only a cosmetic defect, but also the appearance of intervertebral hernias, pinched nerves and paresis.

To do this, there is a wonderful technique that was developed by Valentin Dikul .

What is a spinal hernia?

The disease is considered one of the most difficult. Doctors often recommend surgery. But it should be recognized that operations on the spinal column are quite dangerous. There is a threat of damage to the spinal cord, so surgeons do not give a 100% guarantee of success. There are severe consequences - paralysis of the legs.

Vertebral hernia cause metabolic disorders in disc tissues, injuries and excessive loads. The nerve endings are clamped due to the protrusion of the nucleus pulposus. Intervertebral discs undergo pathological deformation. Due to prolonged degeneration, the disc loses water inside itself, which leads to its fragility.

How is a spinal hernia treated?

The method of treatment of intervertebral hernia always depends on the site of localization, the stage of development and the presence of complications.

Methods without surgery:

• Taking anti-inflammatory, as well as painkillers, for a month.
• Novocaine blockade.
• Exercise therapy, massage, spinal stretching.
• Electrophoresis.
• DMV therapy.
• Magnetotherapy.
• Phonophoresis with the use of drugs that improve blood circulation.

These procedures will avoid surgical intervention.

If such methods did not lead to success in 12 weeks, then you will have to resort to surgery. They are minimally invasive and open access. It should be noted that after surgery, a long rehabilitation will be required.

Dikul's exercises for hernia

Oddly enough, but a very effective method of treating spinal pathologies was developed not by a doctor, but by a circus gymnast.

it Valentin Ivanovich Dikul . More than 50 years ago, while performing a dangerous stunt, he fell off the trapezoid and received many serious injuries, including a broken spine. Doctors predicted disability for him. Dikul could not accept this and began a difficult and long struggle for the ability to move and lead a full life.

The result of his perseverance and extraordinary thinking is a unique Dikul system. Thanks to this technique, the author himself was able to get on his feet.

The most amazing thing is that Valentin Ivanovich not only overcame the pain and accompanying symptoms, but also returned to the circus arena after 8 years. He proved by his example that after severe injuries, one can continue an active life without pain in the spine. Until now, the author is improving his technique, which gives hope to many people with pathology of the spinal column.

The essence of the technique

For the correct performance of physical exercises in this pathology, certain rules must be observed. They are designed to keep you comfortable while exercising. keep the right pace, and only allowable loads were applied.

The duration of classes should increase gradually, otherwise a long training session at the first stage can only aggravate the situation. To restore the functions of the spine, the patient will have to make a lot of efforts, as this is a long and rather painstaking work.

The main thing is to unquestioningly follow all the recommendations of the doctor.:

• Maintain your posture. Corsets and special bandages will prevent sprains, as well as control movement.
• Gymnastics should be combined with manual therapy, mud therapy, massage and hirudotherapy.
• Physical activity is strictly dosed. Discomfort and the slightest pain means that you need to reduce the severity of counterweights on sports equipment.
• Jumping and sudden movements should be avoided.

You need to train regularly, as even a short break will affect your health.

The healer system works with all pathologies of the spine:

• Serious injury.
• Hernias.
• Acquired scoliosis.
• Cerebral paralysis.

With proper perseverance and control of the doctor, the pain syndrome will decrease significantly. In order to avoid complications, it is necessary to strictly follow the instructions of the attending physician.

Video: "Who is Valentin Ivanovich Dikul?"

Instructions for the exercise system

Most patients, after eliminating severe pain in the spine, begin to increase the load, thinking that this will speed up the recovery process. It absolutely cannot be done. To increase the load, you must first prepare the muscle corset.

All exercises are divided into specific groups:

The transition to the next course occurs after the completion of the previous one. There are no specific dates, it all depends on the patient himself, his focus on recovery. This factor is of great importance.

Contraindications

And did you know that…

Next fact

There are few reasons that may prevent the implementation of special exercises. But, unfortunately, they are. If unpleasant symptoms appear when performing certain movements, then they should be discarded.

In particular, you need to pay attention to the following signs:

• Temperature rise.
• The blood supply to the brain is interrupted.
• Prolonged muscle pain.
• Feeling of pressure.

A temporary contraindication is an exacerbation of the pathology of the spine.

• The presence of malignant neoplasms.
• Heart problems.
• Impaired cerebral circulation.
• Hemophilia.

Training should be started only after the relief of an acute attack and the normalization of the patient's condition.

Video: "Exercises for back pain from Dikul"

Execution technique

Valentin Dikul created many different complexes, but exercises for hernia are somewhat different, as they are designed to strengthen certain muscle groups. These are stretching exercises, yoga asanas, Pilates elements. The exercises of the complex are selected individually, but all are aimed at strengthening the back.

• "Plank". It is performed in the position of an emphasis lying on the toes and elbows.

• Hanging loops that pass through the armpits.
• Slow tilts of the body in different directions.
• Hanging on the horizontal bar.
• Raise your legs from a lying position.

In rehabilitation centers there are a lot of special simulators. For self-training at home, the "Swedish wall" will be enough. If this is not possible, then rubber bands can be dispensed with. They allow you to soften the load on the ligaments and joints.

With a hernia of the cervical

With a disease of this part of the spine, gymnastics is performed only during the rehabilitation period, as well as for prevention. You can also take it on your own.

Performing exercises while sitting on a chair:

• With a hernia of the cervical region, simultaneous pressure on the back of the head and forehead is very useful. You need to put your palm on your forehead and press on it for 3 seconds, while the neck should not bend back. It is done 3 times. Then, the same thing, but the palm on the back of the head.
• Throw your head back, then slowly lower your chin to the area of ​​​​the jugular fossa.
• Sit up straight, tilt your head back. You need to touch the shoulder with your ear. 5 tilts are made in both directions.
• Do 10 head-to-shoulder turns. The movements are slow, without jerks.

To increase efficiency, the complex is combined with swimming or water aerobics.

With a hernia of the chest

This section of the spine provides stabilization and normal posture. These exercises are especially useful if a thoracic hernia is diagnosed. They will help reduce the hernia.

1. Lie on your back and spread your legs shoulder-width apart. Cross your arms over your chest. While inhaling, turn the torso to the side, while the opposite shoulder comes off the floor. The legs and pelvis must be motionless. Slowly take the starting position. First, 8 turns are done in both directions, and after a month the cycle can be increased to 3 repetitions.
2. The position is the same. Hands wrap around forearms. Turn the body as much as possible to the sides, but do not move the buttocks and legs.

After performing these exercises, the feeling of squeezing and pain will be less pronounced.

If there is a hernia in the lumbar region

Usually exercises are performed lying on a flat and hard surface. Sometimes special devices are needed: a stick or rubber bands. With a hernia of the lumbar spine, exercises are performed 8 times in one approach. Over time, 3 sets are done with a break of 2 minutes.

Approximate complex:

Daily training with increasing loads, as well as complicating movements, will ensure the normal state of the skeleton. You should train for at least an hour and a lifetime. Otherwise, retribution will immediately follow: a rapid regression, which will again lead to limited mobility.

Conclusion

Regular classes for Dikul's technique and strict adherence to the recommendations allow patients with vertebral hernia to return to a full life. The basis for creating exercises is personal experience, which is 100% proof of effectiveness.

Many patients who got rid of severe pathologies frankly say that it is very difficult. I had to train every day and with full dedication. The result of such efforts is the disappearance of pain and the normalization of spinal mobility. The uniqueness of this technique is that a person is healed completely, and does not live with the disease. Dikul's unique method is very popular; thousands of patients have been healed with it.

Chiropractor, Neurologist, Osteopath

Engaged in the diagnosis of patients in the field of traumatology and orthopedics. Reads x-rays, as well as conduct conservative treatment of osteochondrosis and protrusion of the spinal discs using manual therapy.Other authors

Movement therapy is one of the recognized methods of treating diseases of the spine. As a result, pain, spasms, swelling go away, the muscular corset is strengthened.

His exercises are used not only for a herniated disc, but also for after.

The doctor also developed Dikul's balm, which helps with spinal hernia. The effectiveness of this tool, tested in a clinical setting, experienced by many patients.

It contains the waste products of bees, purified water with silver ions, and oil extracts of useful plants, as well.

Balm reduces pain and inflammation, normalizes blood circulation and lymph flow, protects cartilage, improves local immunity.

Recovery steps

Stage 1. Gentle regime, regardless of physical fitness. Exercises are done 3 times a week. It is necessary to achieve elimination of pain, restoration of range of motion in the spine. This is achieved through the following actions:

• impact on the mechanisms of pain regulation themselves;
• muscle relaxation in the affected area;
• improvement in general tone;
• no vertical axial load.

All this allows you to prepare the body systems for further work, adapt them to the stages of correction in hernia. As soon as exercises that look like simple exercises are performed without pain and in full, they are complicated.

Stage 2. Normalization of tone and improvement of endurance in individual muscle groups both in the segment affected by a hernia and in adjacent ones, as well as an increase in the strength of deep muscles.

• wider amplitude;
• asymmetrical movements;
• increase in working weight.

Stage 3. Training with complex coordination and stabilization, strength character. Long-term dynamic and static work, strengthening of the muscular corset, creation of a healthy motor stereotype.

Therapeutic gymnastics allows in the future to cope with various household, sports loads, while the segment affected by the intervertebral hernia does not experience a negative impact.

This means that you can live without pain, lead a full life without recurrence of the disease.

Examples

When doing exercises for a hernia for the muscles of the lumbar spine, you need to perform 8 repetitions in each direction - this is one approach. As you get used to, perform 2 and 3 approaches.

The delay in the extreme lead is 2-3 seconds, after which they return to their original position and repeat in the other direction. Breaks between sets - 2 minutes.

The movements in these examples are performed on the back. If they are associated with slipping, Dr. Dikul recommends doing them on a double cellophane pad.

1. Stretched legs - together, arms to the sides, palms down. Turn the left thigh to the right, lifting the left leg off the floor, while not tearing it off the other leg.
2. Hands crossed on the shoulders, legs at shoulder length. Raise your shoulders off the floor, turn them to the right.
3. Legs are connected, socks on themselves, hands on the sides, palms down. Without leaving the floor of the head, neck, shoulder girdle, slide along the surface with both legs at the same time, drawing arcs in one direction or the other. The legs cannot be raised.
4. Feet shoulder-width apart, arms crossed over chest. Without tearing off the head, neck and back from the surface, deviate to the left with a sliding motion. The pelvis and legs remain motionless.

How to practice

The basic principles of gymnastics according to the Dikul method:

• obligatory warm-up of the spine before starting: smooth inclinations in different directions;
• exhale when tense, inhale when relaxing;
• do everything in the specified order and exactly as many times as prescribed;
• do not perform jerky movements, do not accelerate the pace;
• do not move on to complex movements until simple ones are worked out (and if the load is easy, you need to add rubber bandages, dumbbells);
• constancy (at least 3 times a week);
• self-control (in case of poor health with a hernia, you can’t do it, if it’s difficult to do it, go to the basic complex).

Physicians working according to the Dikul method monitor the development of the patient's muscles and adjust the individual hernia treatment program in order to achieve the optimal result.

Denial of responsibility

The information in the articles is for general information purposes only and should not be used for self-diagnosis of health problems or for medicinal purposes. This article is not a substitute for medical advice from a doctor (neurologist, internist). Please consult your doctor first to know the exact cause of your health problem.

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Dikul's technique, if we consider its main direction - the treatment of osteochondrosis and intervertebral hernias - this is a therapeutic process of dynamic traction of the spine and strengthening of the muscles (primarily of the back) according to an individual program on special rehabilitation equipment (TechnoGym), aimed at forming your own muscle corset with an emphasis on problem areas .

The second, no less important, direction of our work is the correction of scoliosis of varying severity, kyphosis, kyphoscoliosis, posture correction, especially in adolescents. It uses Dikul's technique aimed at restoring the symmetry of the muscles

The initial appeal to the Center (initial consultation) includes the following steps:

• Doctor's examination: neurologist or traumatologist-orthopedist
• Consultation of doctors of other specialties (according to indications).
• Computer-optical diagnostics, which allows to assess the imbalance of the muscular corset, the presence of overstrain zones and the parameters of spinal curvature.
• Physical activity test. Test exercises are selected based on the data of computer-optical diagnostics and taking into account the diagnosis and complaints of the patient. The reaction to a particular load is recorded and evaluated. Subsequently, these data are used to compile an individual program of exercise therapy.
• Consultation with an exercise therapy doctor (according to the results of testing).
• Final appointment with a neurologist (traumatologist-orthopedist). Defining a treatment plan. Recommendations.

To clarify the diagnosis, the patient may be assigned an additional examination:

• Magnetic resonance imaging
• CT scan
• Ultrasonography and ultrasound diagnostics
• Densitometry

Therapeutic process.

The program includes: classes on special rehabilitation equipment (TechnoGym), physiotherapy, therapeutic exercises, additional procedures according to the doctor's indications (massage, manual therapy, acupuncture, etc.).

The basic course of treatment includes 3 cycles of 12 sessions each, the main element of which is sessions on rehabilitation equipment with regular program adjustments.

The main goal of the course is to strengthen the muscle corset and create a “decompression effect” on problem areas of the spine and, as a result, relieve (reduce) pain, increase the range of motion in the joints, increase the flexibility of the spine and the elasticity of the ligamentous apparatus.

• The course of treatment includes gymnastics prescribed by a physiotherapist.
• Joint gymnastics
• Respiratory therapeutic exercises
• Gymnastics "Yoga therapy", aimed at increasing the flexibility and mobility of the spine and joints.
• Gymnastics "Pilates", aimed at relaxing the muscles of the back, upper and lower extremities.

During the period of treatment, the patient in each sector of the rehabilitation hall is engaged under the supervision of an instructor in physical therapy, who teaches the patient the correct technique for performing exercises. Correction of the program and dosing of physical activity is carried out by an exercise therapy doctor. To evaluate the effectiveness of treatment at the 6th and 12th lessons, computer-optical diagnostics are repeated.

Treatment is prescribed taking into account the characteristics of the course of the underlying and concomitant diseases of each patient and includes (according to indications), in addition to classes in the rehabilitation room, manual therapy sessions, dry traction traction, acupuncture, physiotherapy, shock wave therapy, massage, etc. General control over the patient's condition and the dynamics of treatment are carried out by the attending physician (neurologist or orthopedic traumatologist)

Therapeutic techniques of V.I. Dikul allow people not only to get rid of pain, but also to significantly improve the quality of life.

"... If you do not take care of your spine, then soon he will take care of you."
V. I. Dikul

Back pain can be triggered by a number of problems: from diseases of the internal organs to a herniated disc. It can be either encircling or give to other parts of the body, permanent or temporary.

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

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

Valentin Dikul is an academician who learned from his own experience what a serious back injury is, in which people will never be able to stand up again.

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

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

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

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

How does remedial gymnastics work?

The main task of exercise is to get the muscles to come to an optimal state. Tense muscles need to be relaxed, and weak muscles need to be restored.

The Dikul method for hernia of the lumbar spine is based on four postulates:

• you need to do the exercises every day;
• the lesson must last at least 60 minutes;
• it is important to observe the hygiene of gymnastics;
• unshakable optimism and belief in success.

Therapeutic exercises for hernia of the lumbar:

1. We take emphasis on the knees (angle 90 degrees), arms not wide apart, straight, back without deflection, head looking forward. With an exhalation, you need to lower your hips to your heels, relax your back, and bow your head to outstretched arms. With an inhalation, we roll forward on our hands, bend so that the head stretches up. The pelvis is pressed to the floor. We linger and with a smooth movement we sit on our heels. Repeat 10-12 times.
2. The starting position is similar, the knees are brought together. We raise the groans pressed to each other above the floor and, leaning on our knees, we swing our socks to the sides. The spine moves only in the lumbar region. Shoulders and chest are not involved. We repeat 10-12 times in each direction.
3. Starting position, as in exercise number 2. The back is straight, the chin is parallel to the floor. Leaning on your hands and knees, it is necessary, like a pendulum, to slowly lower the pelvis in turn to the sides to the floor until pain occurs. We do not linger in the starting position. Do 10-12 repetitions on each side.
4. Emphasis in front of you on your knees brought together. On inhalation, the back must be strongly bent in the lower back, and the head lifted to the ceiling. As you exhale, lower your head between your hands, and bend your back as much as possible in an arc. Repeat up to 10-12 times.
5. Lie on your back, bend your legs at the knees. Stretch your arms along the body. Slowly lower your knees to the floor to the right and left. Only the lumbar section works. The shoulder blades do not come off the floor. Breathing is deep and arbitrary. Perform 10-12 repetitions in each direction.
6. Lying on the back, knees bent, arms along the body, palms down. We throw the left heel on the right knee. Slowly, as you exhale, raise your right leg towards you. We lower to the floor while inhaling. Repeat with each leg 10 times.

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

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

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

Denial of responsibility

The information in the articles is for general information purposes only and should not be used for self-diagnosis of health problems or for medicinal purposes. This article is not a substitute for medical advice from a doctor (neurologist, internist). Please consult your doctor first to know the exact cause of your health problem.

I will be very grateful if you click on one of the buttons
and share this material with your friends :)

The modern lifestyle provokes problems with the spine in many people. Excessive loads or their absence, back injuries lead to the fact that the muscles lose their elasticity, and the spinal column itself may begin to deform. Of the serious consequences, such a common occurrence as an intervertebral hernia is a disease that causes serious discomfort. The Dikul method has proven itself well with a hernia of the spine. The famous orthopedist Valentin Dikul offers a special set of exercises that are aimed at treating this pathology.

A little about the disease

Hernia is considered a rather complex disease. Surgery is often recommended. It should be borne in mind that operations on the spinal column are quite dangerous. There is a risk of spinal cord injury and other consequences, therefore, if there are opportunities, it is in the interests of both the patient and the doctor to do without them.

Vertebral hernia is a consequence of metabolic disorders in disc tissues, injuries and excessive loads. The nerve endings are clamped due to the protrusion of the nucleus pulposus. Intervertebral discs are pathologically deformed. Due to prolonged degeneration, the disc loses fluid and becomes brittle. Also, with a hernia, the fibrous ring ruptures and protrudes.

Treatment measures are always determined by the feeling of localization, the stage of development of the disease, as well as the presence of complications.

From non-surgical methods, it may be necessary to take anti-inflammatory and analgesic medications, novocaine blockades, physiotherapy exercises, massage and stretching of the spine, wearing a corset, and a number of physiotherapy methods. In many cases, with their complex combination, you can get rid of the need for surgical intervention.

If after 12 weeks these methods do not give a positive result, surgery is required. It can be minimally invasive or open access. Please also note that after surgery, a long rehabilitation may be required.

Treatment of spinal hernia according to Dikul

Valentin Dikul developed his own technique after he himself suffered a spinal injury. And she was able to help a large number of people regain mobility.

The basis of the method is Dikul's exercises for spinal hernia. In order for them to give good results, you need to adhere to certain rules that will help make the pace of execution correct, and the load acceptable for this pathology.

The duration of classes should be increased gradually. In the initial stages, too much training can aggravate the situation. Also keep in mind that in order to achieve a result, you need to work long and hard - exercises do not give quick results.

So, the basic rules for doing the exercises are as follows:

• It is important to control your posture. You can use special corsets and posture that will prevent sprains.
• Combine gymnastics with manual therapy, massage and other measures prescribed by the doctor.
• Physical activity should be dosed. Feeling minimal pain and discomfort, reduce the weight of the counterweights on the shells.
• Jumping and sudden movements are not allowed.

Correct execution will help to significantly reduce pain, strengthen the muscles of the back.

One of the mistakes of patients is that after severe pain has passed, they sharply increase the load, thinking that this will significantly speed up the recovery process. You can’t do this - any increase in activity should be gradual, and the muscle corset should be ready for the loads imposed.

Exercises are divided into groups:

• Sparing course. It is performed at the first stage of the disease. Even the slightest overvoltage is not allowed. The complex is aimed at preparing the patient for recovery. Exercise restores connections between the spinal cord and muscle tissue.
• Intermediate course. The duration of the stage is determined by the severity of the disease, the level of preparation of the patient and the characteristics of the body.
• Difficult course. It is aimed at restoring the damaged spine, at consolidating the results obtained. Only strong muscles can withstand stress and keep the body in its natural position. This is the main condition for fixing the result for a long time.

You can move on to the next course only after the previous one has been fully worked out. There are no specific deadlines, everything is determined only by how the patient himself works, and how focused he is on recovery - this is a very important aspect.

It should be borne in mind that Dikul's gymnastics for the spine with a hernia has contraindications. They are few, but they are. In the presence of certain unpleasant symptoms, some movements will need to be abandoned.

Contraindications include the following:

• heat;
• violation of the blood supply to the brain;
• long-term muscle pain;
• squeezing feeling.

Exacerbation of the pathology of the spine is a temporary contraindication.

Also, training is prohibited under such conditions:

• malignant neoplasms;
• heart disease;
• hemophilia.

You can start doing gymnastics only by stopping an acute attack, normalizing the patient's condition and consulting a doctor.

Dikul's exercises for the back with a hernia: execution technique

Valentin Dikul has developed a large number of complexes, but hernia exercises are different because they are designed to strengthen specific muscle groups. Certain elements from yoga, Pilates, stretching may be shown. Exercises are selected individually, but they are always aimed at strengthening the back.

The following elements may be included in the complex:

• "Plank". It is done in emphasis on the elbows and toes.
• Hanging on loops, skipped armpits.
• Smooth torso to the sides.
• Hanging on the horizontal bar.
• Raising the legs from a prone position.

The rehabilitation centers have a large number of special simulators. For training at home, the Swedish wall will be enough. If it is not possible to use it, you can use rubber bands that help to alleviate the load on the joints and ligaments.

Dikul's exercises for a hernia of the cervical spine

With a disease in the cervical spine, gymnastics can be performed only during the rehabilitation period. You can also do it for prevention.

Exercises are done in a sitting position on a chair:

• With a hernia in the cervical region, it is useful to simultaneously press on the forehead and the back of the head. Place your palm on your forehead and press on it for three seconds so that your neck bends back. Executed three times. Then the same is done with the palm on the back of the head.
• Tilt your head back, then gently lower your chin to the area of ​​the jugular fossa.
• Sit up straight, tilt your head back. Try to touch with the ear while healing. Do five tilts in both directions.
• Do 10 head-to-shoulder rotations. You need to move smoothly, without jerking.

Exercises for a hernia of the thoracic region

This section of the spine makes it possible to ensure stabilization and normal posture. The exercises below will help reduce a hernia in the thoracic region:

• Lie on your back, spread your legs shoulder-width apart, cross your arms over your chest. As you inhale, twist your torso to the side so that the opposite shoulder is off the floor. Legs and pelvis should not move. Slowly return to starting position. At first, do 8 repetitions in both directions and gradually increase this number.
• The position is the same. Hands should be clasped with forearms. Try to turn the body as much as possible to the sides, without moving your legs and buttocks.

Doing these exercises regularly will help reduce chest pain and eliminate the feeling of pressure.

Dikul's exercises for a hernia of the lumbar spine

Gymnastics is performed in a prone position on a flat and hard surface. Sometimes special tools such as a stick and rubber bands may be required. Exercises are repeated 8 times per approach. Over time, three sets are made, the break between which is two minutes.

An example set might look like this:

• First you need to warm up the muscles. This requires a simple warm-up, which may include turns, various inclinations, sips.
• Lock the legs with loops in the prone position. Slowly lift your left thigh and turn it to the right. Repeat the same for the second leg. In this case, the shoulders should not come off the floor.
• Cross your arms over your shoulders, spread your legs shoulder-width apart. Raise your shoulders and turn to the right, and then to the left.
• Cross your arms over your chest. Raise your legs slightly and take them to the side. Hold for a few seconds and return to the starting position, then do the same on the other side.
• The starting position is the same. Together with the abduction of the legs to the side, you need to raise the body.
• While lying on your back, pull your feet towards your buttocks. Lower your knees to the sides and try to touch them to the floor.

Thanks to regular training with a gradual increase in loads, the skeleton will gradually return to normal. Exercises must be performed throughout life, otherwise regression and limitation of mobility are possible.

Regular classes according to the Dikul method, along with compliance with all the recommendations of a specialist, help a patient with an intervertebral hernia to return to a full life. The best proof of the effectiveness of the complex is the personal experience of the author of the technique himself. But don't expect it to be easy. You need to train every day, giving your best. This will reduce pain and normalize the mobility of the spine. The technique is unique in that it helps the patient to forget about the disease, and does not teach to live with it. She has helped many people regain their health.