Exercises to restore back mobility using the Dikul method. Osteochondrosis, types and stages of the disease. Exercises to strengthen back muscle tissue

Pathologies of the musculoskeletal system occupy one of the leading places in terms of prevalence today. Spinal injuries are especially common. From year to year, statistics show a high increase in post-traumatic conditions. Not surprising. After all, the development of technology leads to an increase in injuries on the road and at work. Special rehabilitation measures have been developed for such patients.

Today, the method of Valentin Dikul is recognized as the most effective. Treatment of the spine using his method in almost 100% of all cases allows you to restore the affected segment of the spine and return the patient to motor activity.

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The method he developed is a holistic system of exercises that heal and strengthen the entire body. All training, created on personal experience and knowledge, has been repeatedly tested by his followers in practice.

Before starting classes, you should familiarize yourself with the rules, which are an integral part of Valentin Dikul’s methodology.

For back pain

1. Follow the recommended order of activities.
2. Approaches should be carried out exactly as many as indicated in the program.
3. Do not overload your body, gradually accustom it to training.
4. Exercises must be performed regularly. Every other day if possible.

Reps and sets

1. Strictly follow the required number of sets and repetitions.
2. Carefully read the instructions on how to perform Dikul’s exercises. Classes without rest or with random breaks are unacceptable.

Movements

1. Be sure to maintain full range of motion. This will allow you to work exactly those muscles on which the direction of the load is meant.
2. This system excludes fast paces.
3. The technique is based on slow, smooth, conscious movements. Jerks and sudden actions are unacceptable.

In most cases, Valentin Dikul’s technique allows you to restore the spine.

Exercises to strengthen back muscle tissue

These Dikul exercises effectively restore the joints of the spine, muscle functions of the cervical, shoulder, lumbar and thoracic regions, and improve overall well-being.

Strengthening the lower back muscles

The exercise involves lying on your back. Hands should be spread to the side, palms down. The upper section should not come off the surface. At this time, we very smoothly turn the left thigh to the right until it stops. The left leg comes off the surface, but remains tightly pressed to the right. You should stay in this position for 2-3 seconds. Then also smoothly return to the original state. The exercise is repeated on the left side with the opposite thigh.

It is recommended to perform 8 repetitions in 1 approach on the right and left sides. This system implies that during the first 2-3 lessons only 1 approach is performed. For the next 2-3, it is advisable to perform 2 approaches. And then, according to Valentin Dikul’s plan, 3 approaches are performed.

It is important not to forget about breaks. Rest between sets lasts 2 minutes.

Strengthening your back

Lying on the floor. The legs are spread apart so that the feet are at shoulder distance. Arms crossed over chest. It’s better to hold onto your shoulders for balance. As you inhale, slowly turn your body all the way to the right side. The left shoulder lifts off the floor. The legs and pelvis remain in a stationary position. Freeze for 2 seconds and return to the original position. This back treatment involves performing the exercise in the other direction.

8 times in each direction. For the first 2-3 lessons, one approach is enough. The next 2-3 sessions are carried out in 2 approaches. And then we move on to 3 approaches. Rest between them is 2 minutes. This system of repetitions and approaches guarantees excellent results.

Strengthening the lateral back muscles

Again - supine position. Connect your legs together, pull your socks towards you. It is recommended to place your arms to the sides, palms down. Without lifting your neck, shoulders and head from the floor, move both feet along the surface, performing a sliding movement. However, they cannot be lifted up.

With this exercise, treatment of the spine is based on strengthening the lateral muscles of the lower back and abdomen.

In the accepted position, freeze for 2-3 seconds and carefully return to the original position. To strengthen your back, you should do the exercise in the other direction.

During this lesson, a system of repetitions and approaches is carried out, as in the previous exercise.

Strengthening the thoracic region

During the exercise, your legs should not leave the floor. Supine position. The legs are positioned shoulder width apart. You need to cross your arms over your chest, clasping your forearms with your palms. Without lifting your head, neck, and back from the surface, you need to lean to the left with a sliding movement. At this time, the legs and pelvis should be glued to the floor. After holding for 2-3 seconds, smoothly return to the initial state. The same thing happens in the other direction.

Strengthening your back

Stand up straight, straightening your back and neck muscles. Look straight ahead. Smoothly perform a slight incline. In this case, the position of the back should remain straight. The arms are lowered slightly and the knees are bent. During the exercise, the butt “sticks out” a little. Stay in this position for 2-3 seconds, then slowly return to the starting position.

For this exercise, the system consists of 3 approaches containing 8 repetitions. For beginners, 1 approach is recommended. The rest break lasts 2 minutes.

Strengthening the hamstrings and back

Take a position on your stomach. Place your hands palms up. For correct neck position, the chin should touch the floor. The legs are fixed motionless. Lift your torso as far as possible while simultaneously raising your arms up. The neck position will be correct if you are looking in front of you. Freeze for 2-3 seconds and return to the starting position.

Treatment of the spine involves 8 repetitions. Beginners perform one approach. Rest - 2 minutes.

Strengthening the oblique abdominal muscles

Lie on your left side. The left arm is extended in front of you. The palm lies on the surface of the floor. The right hand should be raised up, touching the floor with the palm.

The exceptionally straight right arm and leg must be raised and pulled towards each other at the same time. The exercise involves working the neck. The head is raised, the gaze is directed straight ahead. 2-3 seconds are enough and slowly take the starting position.

To ensure effective treatment of the spine, perform this exercise on the right side.

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

Stretching the lumbar muscles

Lie on the floor. Relax your neck muscles as much as possible. The position of the spine is exclusively straight. Bend your legs, bringing your feet as close to your buttocks as possible. Then just as smoothly return to the original state.

Spinal treatment is based on 3 sets of 12 repetitions. For beginners - 1 approach. The break lasts 2 minutes.

Strengthening the abdominal muscles

Lie on the floor surface. Place your hands behind your head, bend your knees. Feet should rest on the floor surface. This exercise effectively uses the neck muscles. Without lifting your feet from the floor, raise your shoulders and head. You will feel how the neck muscles work, pulling your head and shoulders forward. You should hold for 2-3 seconds. In this case, it is recommended to tense the neck muscles. Next, smoothly take the starting position.

Perform 3 sets, each containing 12 repetitions. Beginners perform 1 approach. You should rest for 2 minutes.

Uniqueness of the technique

The set of exercises described above is aimed at strengthening the spine. This is not the only development of the talented author. An amazing doctor created entire systems of exercises for various parts of the spine, aimed at strengthening the muscular system.

Valentin Dikul's complexes are designed for people who have been injured and patients with serious diseases of the musculoskeletal system.

He developed effective preventive complexes for office employees and drivers. He didn’t ignore the children either.

Valentin Dikul’s method is based on the fight against illnesses and is aimed at defeating them. This is its uniqueness. Since many techniques see their goal as adaptation and adaptation of the patient to the role of a disabled person.

No need to treat joints with pills!

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

• inability to move easily and comfortably;
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• unpleasant crunching, clicking not of your own accord;
• pain during or after exercise;
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To restore weak back and neck muscles, a special complex was developed by Valentin Dikul: exercises for osteochondrosis must be done daily, then they will give good results. Dikul’s gymnastics for cervical and lumbar osteochondrosis can, if desired, be combined with strength loads, which can relieve tension from the back and restore the vertebrae. It is recommended to start exercising after the recommendation of a doctor and under the guidance of a competent specialist.

Dikul's technique has become very widespread throughout the world. This system has officially existed since 1990 (it was registered in the patent office), and during this relatively short period of time, a huge number of people got rid of or significantly reduced the manifestations of spinal osteochondrosis. And many have avoided disability as a result of serious and advanced stages of the disease.

Indications for the technique

A set of exercises by Valentin Dikul is indicated for:

• osteochondrosis;
• functional disorder of the spine;
• compression fracture of the spine;
• intervertebral hernias;
• Cerebral palsy, and such pathologies in adults are practically not amenable to treatment with this method;
• functional disorders of joints and large vessels.

Contraindications to the technique

Like every treatment, the Dikul technique has contraindications, but there are not many of them. Exercises should not be performed if there are pain symptoms. If there is persistent pain, then you should refrain from exercise until the pain goes away.

Dikul exercises should not be done by people who have compression or body syndrome. In all these cases, osteochondrosis must be treated in other ways.

Types of exercises

Here are some exercises that are recommended to be performed for osteochondrosis:

1. From a kneeling position, leaning on outstretched arms. Raise your head slightly and exhale, lower your buttocks to your heels, then inhale and bend forward. Do the exercise slowly, repeat 10 times. If pain occurs, it is necessary to reduce the range of motion.
2. Same starting position. You need to connect your knees and lower your pelvis first to one side, then to the other, trying to plant your buttocks on the floor. At the same time, the feet are pressed tightly to the floor, the movement must be performed 15 times in each direction. If pain prevents you from sitting your buttocks on the floor, you should do the exercise until pain appears.
3. The situation is the same. Make arbitrary swings of your legs to the sides and back.
4. From the same position, while inhaling, you need to bend your back down as low as possible, and as you exhale, bend it up. Repeat this exercise 15–20 times.
5. Lie on your back, arms extended along the body, knees bent and pressed together. Lower your knees to the left and then to the right, without lifting your hands from the floor. The amplitude of the exercise depends on the occurrence of pain; ideally, the knees should touch the floor.
6. Remaining in a lying position, clasp 1 leg with your hands and press it tightly to your stomach, then do the same with the other leg. If pain does not bother you, press both knees to your stomach at the same time.
7. Push-ups. The knees are connected, the chin is slightly raised, the rise is done while inhaling. If a person is physically developed enough, you can rise on your toes.

There are separate sets of exercises that are designed for each part of the spine. In addition, for hernial formations there is also its own method of exercise.

Therefore, it is very important to consult a doctor when choosing a complex; only he can tell you exactly which exercises will be useful and effective in a particular case. At first, it is advisable to do the exercises with an instructor.

This way the patient will learn to do them correctly, and the instructor can also adjust some exercises to suit the characteristics of his body.

What can you achieve with exercise?

By performing exercises according to Valentin Dikul’s method, blood circulation improves, pain goes away, oxygen supplies the brain in sufficient quantities, and blood pressure normalizes. Exercises help correct posture, restore sensitivity to the upper limbs and eliminate osteochondrosis completely. If necessary, exercises can be supplemented with drug treatment.

Dikul’s gymnastics for cervical and lumbar osteochondrosis is considered the most effective complex that is guaranteed to rehabilitate problematic segments of the spine and returns the patient’s ability to move normally. In addition, the system of exercises is aimed at relieving pain symptoms and strengthening the entire body as a whole.

There are some rules that must be followed to achieve the maximum effect from exercise therapy:

1. The number of approaches must be performed in the quantity in which they are recommended; you should not be too zealous and overload your body with too intense training. It is worth preparing the body for increasing approaches gradually, otherwise the result may be the opposite.
2. You need to exercise regularly, it is best to do it every other day, giving your body and muscles a rest.
3. It is necessary to achieve a full range of motion, each exercise is aimed at a specific muscle group. However, if you cannot immediately perform the full amplitude, there is no need to force it, but each time you need to increase the amplitude at least a little.
4. You should not do the exercises abruptly or jerkily. The entire complex is designed based on slow and smooth movements.

Any medications must be prescribed by a doctor and selected individually; the course of treatment and dosage are also determined by a specialist.

At the same time, it is worth taking into account individual intolerance to some components of the drugs, therefore, if the condition worsens, the patient must contact the attending physician to reduce the dosage of the drug or completely discontinue it.

Valentin Dikul, a highly qualified and world-famous specialist in the field of spinal problems, is confident that strength training for spinal diseases is not only not contraindicated, but also necessary. Only long-term exercises with elements of strength training can relieve muscle tension from the back, as well as restore and straighten the vertebrae.

The diagnosis of “cervical osteochondrosis” is quite common among those who lead a sedentary lifestyle and are often in one position (standing or sitting) at work. It can manifest itself as headache, dizziness, pain in the shoulders and upper extremities. To reduce its manifestations and strengthen the cervical vertebrae, you need to choose the right exercise therapy exercises and perform them regularly.

With such a diagnosis, you cannot self-medicate. However, if it is not possible to consult a doctor, then general recommendations for performing exercises should be followed:

• Do not engage in physical therapy during the acute period of the disease, as this will cause pain, and this is unacceptable during exercise.
• Exercises should be performed at a calm pace, without jerking.
• If you have a herniated disc, any exercise is prohibited without first consulting your doctor.

Tasks and features of exercise therapy gymnastics during the acute phase of the disease

The main purposes of exercises for cervical osteochondrosis:

• reduce pain and reduce the transmission of pain impulses to the shoulders;
• improve blood circulation;
• reduce irritability and sensitivity of intervertebral tissues;
• improve mental and moral state;
• relax the muscles of the neck, shoulders and arms;
• restore coordination of movements.

However, when performing gymnastics, possible contraindications should be taken into account:

• high body temperature;
• impaired blood circulation in the vessels of the brain;
• severe pain syndrome;
• severe muscle compression requiring surgical intervention.

A good addition to any set of exercises would be breathing exercises.

An effective approach to solving the problems of cervical osteochondrosis is V. Dikul’s technique. With its help, it is possible to restore the movement of the affected vertebrae. It can be performed either under the supervision of medical personnel or at home. This approach includes several sets of exercises. By doing them all, you can quickly achieve positive results.

Exercises to eliminate pain

Pain with cervical osteochondrosis is mainly associated with muscle spasm. In normal condition, the muscle should be relaxed. A tense muscle prevents the flow of oxygen and blood to the tissues, causing destructive processes to occur in it.

A set of exercises to relax and warm up the muscles can help cope with the problem:

• Standing straight, with a deep breath, raise your arms to the ceiling, then exhale and lower your arms to your sides. This will help ensure sufficient oxygen supply to the body.
• The starting position is the same. Taking a deep breath, stretch your arms as far as possible towards the ceiling, rising onto your toes. As you exhale, tilt your body down, reaching your hands to the floor. If physical fitness does not allow you to touch the floor, then this is not necessary. This exercise helps stretch and relax the muscles.
• Without changing the starting position, spread your arms to the sides and rotate them first forward, then back.

While performing this complex, it is important to monitor your breathing. It should be deep and calm. Such exercises can be done either separately or as a warm-up before the main workout.

The following set of exercises will help strengthen your neck muscles:

• Standing straight, legs apart, arms at your sides, body relaxed. As you inhale, tilt your head forward, touching your chin to your chest. Then exhale and tilt your head back.
• In the same position, tilt your head to the sides, touching your shoulders with your ears (if possible). Take a deep breath when bending over, exhale when taking the original position.
• Rotate your head slowly in a circle with maximum amplitude.
• In the same position, turn your head first to the right, then to the left. Try to look behind your back. At the same time, do not tilt your head, keep your chin parallel to the floor.

At the end of each workout you should stretch your muscles. To do this, you can do the following exercise: stand up straight, bring your legs together, lean forward and hug your legs at the knees. Hold in this position for half a minute.

Special set of exercises

V. Dikul’s technique assumes the presence of such a projectile as a noose on the head. You can buy it at the pharmacy, or make it yourself from an elastic bandage. Throw it over the chin or the back of the head (depending on the starting position), and attach it on top to any stable crossbar.

You can perform a set of exercises using this method while sitting or lying down, after doing a warm-up.

• Lie on your back, securing the loop to your head behind the back of your head, and perform the following exercises:

1. lower your chin to your chest and straighten your head, while feeling the resistance of the loop;
2. lower your chin alternately to your shoulders;
3. tilt your head to the sides towards your shoulders.

• Sit on the floor or chair, fasten the loop through your chin, straighten your back, place your palms on your knees and perform the following elements:

1. tilt your head to the sides;
2. turn your head to the sides;
3. tilt your chin to your chest and return your head to its original position.

The neck should be in a relaxed state. If you feel pain in your neck, you should stop training.

With a disease such as cervical osteochondrosis, pain or numbness in the cervical spine may be felt in the morning. This happens due to a lack of fluid between the vertebrae due to their flattened state. To fill the intervertebral area with fluid overnight, you should do the following stretching exercises before going to bed:

• Lie with your back on the floor, straighten your legs, arms at your sides. At the same time, stretch your feet and head in opposite directions.
• Stand with your back to the wall, press tightly against it and pull your head towards the ceiling.

In addition, to prevent and improve health status with cervical osteochondrosis, you should not use a soft mattress and pillow. Regularly performing V. Dikul’s exercises for cervical osteochondrosis will alleviate the condition, restore motor activity of the vertebrae and lead a full life.

It is known that human health is determined by the condition of the spine. It is on this thesis that the methods of the famous folk healer Valentin Dikul are based, who created several medical rehabilitation centers for patients with spinal problems and wrote many publications on the topic of restoration of the spine and musculoskeletal system.

The essence of the technique

The main goal of the method developed by Dikul is to restore health to people who have severe problems with the spine and limbs. Using it, patients who, for various reasons, were confined to a wheelchair or bed, literally got back on their feet. Official medicine did not help them, which in most cases treats not the cause, but the consequence of the disease.

Dikul's rehabilitation system focuses on the hidden capabilities of the human body. The healer proved that nerve impulses going to non-working muscles can bypass the damaged area and approach them not directly, but in a detour. Injured areas are surrounded by healthy and undamaged tissues, which are ready to perform the functions of the damaged ones and activate them for recovery. To force the muscles to perceive nerve impulses, physical exercise is necessary. Then the muscle fibers do not degrade, but retain their functions and will be completely restored over time.

Dikul’s methods are designed for people who have a great desire to get back on their feet and literally perform a miracle on themselves, thanks to their will, determination towards a goal and enormous capacity for work. Only an ardent desire to become healthy, together with painstaking, sometimes lengthy physical training, allows one to achieve the goal - to make muscles and joints that have forgotten how to do this work.

Having himself gone through the most difficult path of rehabilitation after a spinal injury and putting himself back on his feet, Dikul is not only the author of the unique methodological developments of Dikul’s exercises for the spine. He is the creator of special equipment that helps restore health to people - special simulators.

Indications for the use of the Dikul technique for diseases of the spine are the following pathological conditions:

• cerebral palsy;
• traumatic injuries of the lumbar, thoracic or cervical spine;
• post-traumatic contractures.

The main directions of the Dikul method are:

Physiotherapy

Its goal is to restore the elasticity of muscles and ligaments quickly and with effective results. As a rule, rhythmic music accompanies gymnastics. Exercises are selected to engage all muscle groups. Each exercise is repeated at least 20 times.

Dikul gymnastics for spinal hernia should be performed every other day. There are 8 repetitions for each exercise. Between sets – rest – 2 minutes. The Dikul technique for spinal hernia is aimed at strengthening the muscular corset of the back. All movements should be with a smooth amplitude, aimed at flexion and extension of the joints of the spine, and stretching of its muscles. Do not make jerks or movements with sudden amplitudes, so as not to provoke pain and muscle spasms.

Dikul exercises for hernia of the lumbar spine:

• lying on your back, spread your arms to the sides, palms down;
• gently, at a slow pace, turn your left thigh to the right all the way and freeze for 2 seconds;
• return the leg at the same pace;
• similarly perform movements with the right thigh and return to the previous position.

Dikul exercises for a herniated disc in the thoracic region:

Exercises for the oblique muscles of the back:

• lying on your back, clasp your legs together, point your toes towards you;
• spread your arms to the sides, palms down;
• Without lifting your chest off the floor, slowly spread your legs, pressing them to the floor surface;
• repeat 8 times.

Strengthening the spinal muscles:

• lying on your stomach, press your arms to your body, palms facing up;
• press your chin to the floor and lift your torso as high as possible, while your legs should be motionless;
• together with your body, slowly raise your outstretched arms upward and freeze in this position for 2 seconds;
• return back. Repeat 8 times.

The Dikul method for spinal hernia, as well as for other problems associated with injuries and diseases of the back, requires strict adherence to certain conditions:

Physiotherapy

Dikul exercises for the spine are suitable for everyone - those who have problems with the spine, and those who do not. It is simple and effective.

Dikul exercises for spinal hernia, video

The purpose of exercise therapy for a herniated spine is to correctly distribute the load on it in order to relieve tissue infringement, restore full blood circulation in them and allow oxygen and nutrients to actively penetrate the damaged tissue of the intervertebral disc. This is the main condition for restoring its functionality.

Properly selected therapeutic exercises to restore the muscular corset that supports the spine will relieve tension on the damaged disc, thereby stopping the transition of the disease to the next decompensation stage.

Exercise therapy is prescribed only by the attending physician, outside the acute period, after pain has been relieved. Dikul’s gymnastics for spinal hernia, the video of which is presented, should have smooth amplitudes, without sudden swings and turns, without strong prolonged tension of the back muscles.

Dikul's basic gymnastics for the spine (video can be viewed here) includes exercises that strengthen and stretch the muscles that hold the spine and abdominal press.

Strengthening the thoracic region

Lying on your back, spread your legs shoulder-width apart. With your hands, clasp your forearms crosswise. Without lifting your back and head from the floor, smoothly bend your whole body to the left. Do not lift your legs and hips off the floor. Stay in the turn for 2-3 seconds and smoothly return to the starting position again. Perform similar movements in the other direction. Repeat 3-4 times.

Strengthening the back muscles

Stand up straight and slowly lean forward, keeping your back straight. The arms are lowered freely, the knees are slightly bent. Remain in this position for 2-3 seconds and return to a straight position. Repeat 3-4 times.

Strengthening the muscles of the back of the thighs and back

Lying on your stomach, arms along your body, palms up. The chin is in contact with the surface of the floor, the legs are motionless. Slowly lift your torso off the floor with your arms raised straight. Direct your gaze straight ahead. Hold this position for 2-3 seconds and return to your previous position. Perform repetitions as recommended.

Strengthening the oblique abdominal muscles

Lying on your left side, extend your left arm in front of you. The palm lies on the floor. With your right hand, reach the floor surface.

Raise your right upper and lower limbs and stretch them towards each other at the same time. In this case, the head and neck are raised above the floor. Hold this for 2-3 seconds and return to the previous position. Do the same by turning on your right side. Rest between sets – 2 minutes.

Psoas muscle strain

Lying on your back, relax your neck muscles. Slowly pull your legs bent at the knees towards your hips. Then smoothly return to the starting point. Repeat 12 times.

Strengthening abdominal muscles

Lie on your back with your hands behind your head. Bend your legs at the knees. Without lifting your feet from the floor, slowly raise your shoulders and head. Hold this for 2-3 seconds and return back.

Relevance of V. Dikul’s technique

Dikul’s methods, developed and tested by experience, actually work and have helped tens of thousands of people find not only health, but also the meaning of life. Its basis is regular training according to the proposed programs on special simulators in rehabilitation centers. The basis of success is the will and perseverance in achieving the goal of getting back on your feet. The key to positive results is the strict implementation of individual recommendations.

Treatment should involve all areas of a comprehensive rehabilitation program. The duration of the rehabilitation period depends on the degree of damage to the spine and the condition of the patient’s musculoskeletal system. On average, from our experience in monitoring the recovery processes of patients, positive dynamics in the body’s condition begin after a month of regular exercise.

Dikul’s method of rehabilitation for various pathologies of the spine can be used at home, but this requires strict adherence to all recommendations.

Prolonged, persistent loads ultimately lead to the restoration of impaired conductivity. This requires not only physical strength from the patient, but also psychological strength. In addition, powerful motivation for recovery is necessary. Dikul’s technique has a great future. Its results today still do not have a clear scientific basis, since there is no full explanation of the mechanism of its action. In the future, with the development of new approaches to the rehabilitation of patients with spinal pathologies, new algorithms will be found for faster self-healing of the body. This was started by V. Dikul.

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

Benefits of exercise

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

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

Contraindications

Execution Rules

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

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

Physical therapy should not include increased strength training.

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

According to Dikul

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

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

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

According to Bubnovsky

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

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

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

No movement

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

Approximate exercise therapy complex:

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

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

At the peak of aggravation

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

The following exercises are suitable:

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

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

Outside the acute process

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

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

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

Video

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

Possible results

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

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

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

Prevention

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

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