Recommendations Valentin Dikul, exercises for the back

Pathology of the musculoskeletal system occupy one of the leading positions in the prevalence. Especially frequent injuries of the spine. Year after year the statistics show a high increase in post-traumatic conditions. It is not surprising. Because the development of technology that leads to increased injury rates on the road, in the place of work. For these patients developed a special rehabilitation activities.

Today recognized as the most effective technique is Valentin Dikul. The treatment of the spine by their method, almost 100% of all cases allows to restore the affected segment of the spine, to return the patient to physical activity.

Basic rules

The author, in the past, he was an invalid, confined, in the opinion of the doctors, forever in a wheelchair. The desire to live a full life and to resist made it impossible.

The methodology developed is a holistic exercise system that heals and strengthens the whole body. All workouts created by personal experience and knowledge, repeatedly tested by their disciples in the practice.

Before you start classes, you must familiarize yourself with the rules, which are an integral part of the methodology of Valentin Dikul.

For pain in the back

  1. Observe the recommended order of classes.
  2. Approaches have to be applied as specified in the program.
  3. Do not overload the body, to slowly get used to it in training.
  4. Exercises should be performed periodically. Possible through the day.

Repetition and approaches

  1. Strictly observe the required number of sets and repetitions.
  2. Carefully read the instructions on how to perform the exercises Valentin Dikul. Classes without a break chosen at random between — unacceptable.


  1. Be sure to observe the full amplitude. This will allow you to work the muscles, which means that the burden of the management.
  2. The fast pace of this system removes.
  3. The technique is based on the slow, smooth, deliberate movements. The jerks and sudden actions are unacceptable.

Classes to strengthen the muscle tissues of the back

The strengthening of the lower back

These exercises Valentin Dikul effectively restore the joints of the spine, muscle function, cervical, brachial, lumbar and thoracic spine, to improve the general health.

Strengthen the muscles of the lower back

The year consists of position — lying on your back. The hands have to dilute it to the side, palms down. The top of the Department should not break the surface. At this time, the left thigh is very gently turn to the right. Off left foot from the surface, but to the right, however, it is closely appressed. The regulation should be delayed for 2-3 seconds. Then smoothly return to its original state. The exercise is repeated to the left, with the opposite hip.


In the right and the left side, it is recommended to exercise for 8 repetitions in 1 approach. This system implies that, during the first 2-3 lessons run only 1 approach. For the following 2-3 — it is advisable to perform 2 sets of each. And then, as conceived by Valentin Dikul runs 3 approach.

It is important not to forget about the breaks. Between sets rest for 2 minutes.
Reinforcement of the back

Lying on the ground. The legs are pushed apart, so that the foot was in the distance of the shoulders. The hands crossed on the chest. Best for Reinforcement of the back balance, by holding the shoulders. On the inhale slowly unfolding case all the way to the right. From the floor outside of your left shoulder. The legs, the pelvis is maintained in a fixed position. Hold that for 2 seconds and return to the original position. This treatment consists of exercise in the other direction.


To 8 times in each direction. For the first 2-3 sessions are only an approximation. In addition to 2-3 of the lesson is 2-approximation. And then go to 3 sets. Rest in between — 2 minutes. A system of this type of repetitions and approaches guarantees an excellent result.

Strengthen the lateral muscles of the back

Again a position of supine. The legs connect together, pull the socks. The hands should be placed in the hand, dropping down with her hands. Without lifting the ground of the neck, shoulders and head move over the surface with both feet, making a movement of sliding. While up to raise them is impossible.

In this exercise, the treatment of the spine based on strengthening the side muscles of the waist and abdomen.

The regulation freeze for 2-3 seconds gently and return to the original. To strengthen the back has to do the lesson and in the other direction.

Strengthen the muscles of the face

In this lesson, it is a system of repetitions and approaches, as in the previous year.

Strengthen the thoracic

During the year the feet should not leave the floor. Position on the back. The feet take the position in the width of the shoulders. The hands have to cross the hands at the end of his forearm. Without lifting the head, neck, back of the surface, which is necessary for sliding movement to lean to the left. At this time, the legs and the pelvis should be as glued to the ground. Stop for 2-3 seconds, slowly return to the initial state. The same fact the other way.


For this exercise, it is recommended that the system of sets and repetitions, as in the first and the second lesson.

Reinforcement of the back

Stand up straight, straight ahead, the muscles of the back and neck. Looking into the future. Gently make a slight slope. The position of the back must be straight. Of the hands down and bend your knees. During the year, the pop of a few "pals". In this position, stay 2-3 seconds, then slowly return to the original.


For this exercise, the system consists of 3 approaches, which contains 8 repeats. For beginners recommended 1 approach. Break has a duration of 2 minutes.

Strengthen hamstring and return

Take position on the abdomen. Place palms of hands up. For the correct positioning of the neck, the chin should touch the floor. The legs are firmly fastened. Take the torso to the maximum, at the same time lifting the hands up. The neck is in the correct position, if you look in front of him. Hold for 2-3 seconds and return to the initial position.

Strengthening speny and back of the thigh

The treatment of the spine consists of 8 repetitions. Beginners exercise-one approach. Rest — 2 minutes.

Strengthen obliques

Lie on your left side. The left hand extended in front of him. The hand that lies on the surface of the soil. The right-hand side has to east, palm touching the ground.

Only direct of the right hand and foot should lift and pull towards the other at the same time. Exercise means work the neck. The head up, the gaze is directed straight ahead. It is enough 2-3 seconds, and slowly take its original position.

The treatment of the spine became effective, this exercise notice and on the right side.


An approach to 8 repetitions in one direction and then in the other. The break is 2 minutes.

Stretch the muscles lumbar

Lie down on the ground. The maximum relax the muscles of the neck. The position of the spine is exceptionally straight. Bend your legs, pulling as close to the buttocks to the foot. Then, only slowly returning to its original state.


The treatment of the spine is based on 3 sets of 12 repetitions. For beginners — 1 approach. Break has a duration of 2 minutes.

Strengthen the abdominal muscles

Lie down on the ground. Your hands put behind your head, bend your knees. The feet should lean on the floor. In this exercise, you will effectively engage the muscles of the neck. Without lifting feet off the ground, raise the shoulders and head. Feel how the muscles of the neck, pulling the head with the shoulders forward. Should be delayed for 2-3 seconds. It is recommended the tension of the muscles of the neck. Well then take the initial position.


Perform 3 sets, each with 12 representatives. Beginners do 1 approach. Must take a break of 2 minutes.

The uniqueness of the method

The previous set of exercises aimed at the strengthening of the spine. It is not only the development of the talent of the author. Amazing doctor, have created a whole system of exercises for different parts of the spine, designed to strengthen the muscular system.

Complex Valentin Dikul is for people who are injured, the patients with severe diseases of the locomotor system.

Has developed effective systems for the office workers, to drivers. Not bypassed with their attention and children.

Valentin Dikul method is based on the struggle with the disease and aims to win them. In this lies its uniqueness. Given that many of the techniques my goal is to see the adaptation and the habituation of the patient, the role of the person with a disability.

There is No need to treat the joints?

Have you ever experienced the unpleasant discomfort in the joints, annoying back pain? Judging by the fact that You are reading this article, You or your loved ones are faced with this problem. And you know what:

  • the inability to easily and comfortably move around;
  • discomfort during climbs and descents for the stairs;
  • a nasty of the crisis, the clicking in your own;
  • pain during or after exercise;
  • the inflammation in the joints and inflammation;
  • for no reason and sometimes intolerable pain and pain in the joints

Surely you have tried a lot of medications, creams, ointments, injections, doctors, surveys, and, apparently, none of the above that did not help... And this is the explanation: the pharmaceutical is not profitable to sell the tool as they will lose customers!