Physical exercises dikul method. The famous gymnastics of Dikul for the spine, the effectiveness of which has no equal! Rules for performing therapeutic exercises

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 :)

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. Correct execution has a positive effect on the production of hormones and the functioning of internal organs.

General rules of articular gymnastics according to Dikul

• 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

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

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 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.

Workout

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

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. When 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 feet 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 - to build muscle mass in the legs and align the pelvic spine. 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. The upper spine and shoulder girdle are being worked out.
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 of articular gymnastics has been developed for them.

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. At the 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.

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, author's gymnastics seems to many to be 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. The author pays special attention to this principle. 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 different exercises. They are aimed at combating osteochondrosis and hernias at all levels of the spine - cervical, thoracic, and sacral. A complex was also 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.

Cervical treatment

You can make your own neck loop. The upper part can be a regular 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 an 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.

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

Exercises for lumbar hernia

Valentin Dikul learned from his own experience what a spinal injury is, after which doctors no longer give hope that you will be able to walk. This is an incredible story of healing when, after a fall from a height of 13 meters and a terrible injury (he was paralyzed for 5 years), he returned to the circus again.

He says: “The doctors told me that I would spend the rest of my life in a wheelchair. But I decided to fight." And he fought and was able to put himself on his feet. He developed a variety of techniques for the restoration of the spine. His method of treatment is aimed at relieving pain and returning the functionality of the spine.

Dikul considers exercises to be the most effective method of treating a lumbar hernia of the spine. Their main task is to return the muscles to an optimal state. Relax tense muscles, and weak ones - restore tone. This famous gymnastics includes only 6 exercises, but they have no equal in terms of effectiveness.

THERAPEUTIC GYMNASTICS VALENTIN DIKUL

● Exercise 1
Get on all fours, spread your arms wide, back straight, look forward. Inhale deeply, as you exhale, lower your hips to your heels, relax your back, and tilt your head to your outstretched arms. As you inhale, roll forward onto your hands, bending so that your head stretches up. You linger in this position and again sit on your heels. You do 10-12 repetitions.

● Exercise 2
The starting position is the same as in the previous exercise, the knees are brought together. Raise your feet pressed against each other and swing your toes to the sides, leaning on your knees. Thus, the spine moves in the lumbar region, while the shoulders and chest are motionless. Do 10-12 repetitions in each direction.

● Exercise 3
All the same position. Keep your back straight, chin parallel to the floor. In this exercise, it is necessary to lower the pelvis in turn to the sides, like a pendulum, until pain occurs (as low as possible). In the starting position, do not linger, swing from side to side. Only smoothly and without sudden movements. Also 10-12 repetitions on each side.

● Exercise 4
The well-known exercise "cat". The position is the same, while inhaling strongly bend your back in the lower back, head to the ceiling. As you exhale, lower your head between your hands, and arch your back. Also smoothly, also 10-12 times.

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

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

In this video, they tell and show in more detail how to perform exercises for the back with a hernia, developed by Dikul.

There is nothing complicated in these exercises, they are easy to perform and do not require special physical training. This method is based on four postulates that must not be violated: do the exercises every day, do the exercises for at least 60 minutes, observe the hygiene of the gym, and unwaveringly believe in success. If you follow these simple rules, then the pain will definitely recede. Take care of yourself and your health!