Pathology of the musculoskeletal system occupy one of leading positions penetration. In particular, several injuries of the spine. Year statistics show a high rise in post-traumatic conditions. It is not surprising. Because the development of technology lead to increased damage to the road, in the workplace. These patients developed specific rehabilitation.
Today recognized as the most effective technique is Valentin Dikul. Treatment the backbone of his method almost 100% of all cases allows you to restore the affected segment of the spine, to restore the patient's physical activity.
The basic rules
Writer, previously he was an invalid, confined to, in the opinion of the doctors, forever in a wheelchair. The desire to live a full life and stand up made it impossible.
The developed method is a holistic exercise system, which improves and strengthens the whole body. All the exercises created by personal experience and knowledge, repeatedly tested by his successor in practice.
Before you start the class, you should familiarize yourself with the rules, which are integral parts of the methods, Valentin Dikul.
Pain behind
- Into account the recommended sequence of classes.
- Approaches should be implemented in a carefully defined program.
- Do not overload the body, gradually to accustom him to the training.
- Exercises should be done regularly. Possible through the day.
Play and approaches
- Strictly observe the required number of sets and reps.
- Read the instructions on how to do the exercises Valentin Dikul. Class without rest, or randomly selected between, which is unacceptable.
Movement
- Be sure to observe the full amplitude. This allows you to work those muscles, which means, the direction of the load.
- Up this system eliminates.
- The technique is based on slow, smooth, deliberate movements. Jerks and sudden actions are unreasonable.
The class strengthens the muscles of the back
These exercises Valentin Dikul effectively restores the spinal joints, muscle function, cervical, shoulder, lumbar and thoracic spine, to improve the overall health.
Strengthen the muscles of the lower backExercise position — lying on his back. Hands should be diluted side, palms down. The upper Department should not break away from the surface. Currently, the left thigh is very gently to the right. Off left foot from the surface, but, nevertheless, there continue to be closely appressed. The regulation should be delayed for 2-3 seconds. Then smoothly return to its original state. Exercise is repeated on the left side of the opposite hip.
Replays
On the right and on the left side, it is recommended to use 8 repetitions 1 approach. This system means that the first 2-3 lessons run only 1 approach. In the next 2-3 — it is recommended to perform 2 sets of each. And then, as conceived by Valentin Dikul runs 3 approach.
It is important not to forget to take breaks. Between sets rest for 2 minutes.To strengthen the back
Lying on the floor. Legs pushed apart so that the foot was the distance between the shoulders. Hands crossed on his chest. Better
balance, to hold on shoulders. On the exhale slowly unfolding case always on the right side. From the floor off his left shoulder. Foot, the pelvis remains in a fixed position. Wait 2 seconds and return to the original position. This back treatment involves the exercise in the other direction.
Replays.
8 times in each direction. The first 2-3 sessions just one approach. Still 2-3 educational, 2 approach. And then go to 3 sets. Rest between — 2 minutes. Such a system of repetitions and approaches guarantees an excellent result.
Strengthening the lateral muscles of the backAgain, lying on his back. Legs joined together, pull the sock. Your hands should be placed in hand, dropping down to his hands. Without lifting from the floor to the neck, shoulders and head to move over the surface of both feet, performs a sliding movement. While even to raise them is impossible.
In this exercise, the treatment of the spine, which is based on strengthening the side muscles of the waist and abdomen.
The regulation freeze for 2-3 seconds and gently return to the original. To strengthen the back should do the teaching and in the other direction.
Replays.
In this lesson, is a system of repetitions and approaches, as in the previous exercise.
To strengthen the chest -During the exercise your feet should not come off the floor. Position on the back. The feet take a position shoulder-width. Your hands should cross his hands clasping his forearm. Without lifting the head, neck, back surface, it is necessary sliding movement to lean to the left. Currently, the legs and the pelvis is like glued to the floor. Pause for 2-3 seconds, slowly return to the original mode. The same is done in the other direction.
Replays.
This exercise, it is recommended that the system of sets and repetitions, as in the first and second lesson.
To strengthen the backStand up straight, straight back muscles and the neck. Look straight ahead. Gently make a slight slope. Position the back should remain straight. Hands down and bend your knees. During a workout, pop a few "sticks". In this position, stay 2-3 seconds, then slowly return to the original.
Replays.
In this exercise, the system consists of 3 approaches, which include 8 repetitions. Beginners are recommended to 1 approach. The pause lasts for 2 minutes.
To strengthen the hamstring and backTake a position in the abdomen. Place your hands palms up. The correct position of the neck, the chin should touch the floor. The legs are firmly attached. Having the torso maximum, simultaneously raising his hands up. The neck position is the correct one, if you look in front of him. Hold for 2-3 seconds and return to starting position.
Replays.
The treatment of the spine consists of 8 repetitions. Beginners exercise-one approach. The rest — 2 minutes.
To strengthen the obliquesLie on your left side. The left hand is extended in front of him. The hand rests on the floor surface. The right arm should raise up, palm touching the floor.
Only direct the right hand and foot should lift and pull towards each other at the same time. Exercise means work on the neck. The head lifted, gaze is directed straight ahead. It is enough 2-3 seconds and slowly take its original position.
The treatment of the spine was effective, this exercise is to understand and on the right side.
Replays.
One approach — 8 repetitions in one direction and then another. The break is 2 minutes.
Pull the lumbar musclesLying on the floor. The maximum relax the muscles of the neck. The position of the spine is exceptionally straight. Bend your legs, pull as close as possible to the buttocks legs. Then just slowly return to its original state.
Replays.
The treatment of the spine based on 3 sets of 12 repetitions. Beginners — 1 approach. The pause lasts for 2 minutes.
Strengthen the abdominal musclesLying on the floor. His hands lay behind his head, knees bend. The feet should lean on the floor. In this exercise, you can effectively with the muscles of the neck. Without lifting feet from the floor, lift your shoulders and head. Feel how the muscles of the neck, pull the head and shoulders forward. Should delay for 2-3 seconds. It is recommended to strain the muscles of the neck. Then smoothly take the starting position.
Replays.
Perform 3 sets, each of which contains 12 play. Beginners perform 1 approach. You should take a break for 2 minutes.
The uniqueness of the method
The above set of exercises aimed at strengthening the spine. It is not only the development of talented author. The amazing doctor has created a whole system of exercises for different parts of the spine, which aims to strengthen the muscular system.
Complexes Valentin Dikul is for people who are injured patients with severe musculoskeletal diseases.
He has developed effective systems for office workers, drivers. Have not bypassed attention and children.
Valentin Dikul method is based on the struggle with the disease and the goal is to win them. In this lies its uniqueness. Because many techniques, my goal is to see adaptation and habituation of the patient the role of the disabled person.
No need to deal with the joints?
Have you ever experienced the unpleasant discomfort of the joints, annoying back pain? Judging by the fact that you've read this article, You or a loved one are faced with this problem. And you know what:
- the inability to easily and comfortably move around;
- discomfort during climbs and descents of the stairs;
- I hate crunch, clicking on your own;
- pain during or after exercise;
- inflammation of the joints and swelling;
- without any reason and sometimes unbearable, aching pain in the joints
Surely you've tried a bunch of medications, creams, lotions, injections, doctors, studies, and, apparently, none of the above does not help. And this is the explanation: pharmacists just not profitable to sell the tool as they will lose customers!