Recommendations Valentin Dikul, exercises for the back

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

Today recognized as the most effective technique is Valentin Dikul. The treatment of the spine by his 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 to a wheelchair. The desire to live a full life and to stand up made it impossible.

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

Before you begin classes, you should 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 should be implemented exactly as specified in the program.
  3. Do not overload the body, gradually accustom him to the training.
  4. Exercises should be performed regularly. 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 rest or randomly chosen between — unacceptable.


  1. Be sure to observe the full amplitude. This will allow you to work those muscles, which means the load direction.
  2. The rapid pace of this system eliminates.
  3. The technique is based on slow, smooth, deliberate movements. The jerks and sudden actions are unacceptable.

Classes to strengthen the muscle tissues of the back

Strengthening the lower back

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

Strengthen the muscles of the lower back

The exercise involves position — lying on his back. Hands should be diluted to the side, palms lower down. The upper Department should not break away from 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, remains 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 side with the opposite hip.


In the right and left side, it is recommended to exercise for 8 repetitions in 1 approach. This system implies that for 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.
Strengthening the back

Lying on the floor. Legs are pushed apart so that the foot was in the distance of the shoulders. Hands crossed on his chest. Better for Strengthening the back balance, holding onto the shoulders. On the inhale slowly unfolding case all the way to the right side. From the floor off his left shoulder. Legs, pelvis remain in a fixed position. Hold that for 2 seconds and return to original position. This back treatment involves exercise in the other direction.


To 8 times in each direction. For the first 2-3 sessions just one approach. Further 2-3 of the lesson is at the 2 approach. And then go to 3 sets. Rest in between — 2 minutes. Such a system of repetitions and approaches guarantees an excellent result.

Strengthening the lateral muscles of the back

Again a supine position. The legs connect together, pull the socks. Hands should be placed in hand, dropping down with his hands. Without lifting from the floor of the neck, shoulders and head move over the surface with both feet, performing a sliding movement. 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 and gently return to the original. To strengthen the back should do the lesson and in the other direction.

Strengthening the side muscles

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

Strengthen the thoracic

During the exercise the feet should not come off the floor. Position on the back. The feet take the position at shoulder width. The hands should cross his hands clasping his forearm. Without lifting your head, neck, back from the surface, it is necessary sliding movement to lean to the left. At this time the legs and pelvis must be like glued to the floor. Pausing for 2-3 seconds, slowly return to the initial state. The same is done the other way.


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

Strengthening the back

Stand up straight, straight back muscles and neck. Look straight ahead. Gently make a slight slope. The position of the back should remain straight. Of the hands down and bend your knees. During exercise, pop a few "sticks". In this position, stay 2-3 seconds, then slowly return to the original.


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

Strengthen hamstring and back

Take position on the abdomen. Place hands palms up. For the correct positioning of the neck, the chin should touch the floor. The legs are securely fastened. Take your torso to the maximum, simultaneously raising his hands up. The neck position is correct, if you look in front of him. Hold for 2-3 seconds and return to the starting 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 is extended in front of him. The hand rests on the floor surface. The right hand should lift 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 the neck. The head lifted, gaze is directed straight ahead. It is enough 2-3 seconds and slowly take its original position.

To the treatment of the spine was effective, this exercise will realize and on the right side.


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

Pull lumbar muscles

Lie on the floor. 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 just slowly return to its original state.


The treatment of the spine is based on 3 sets of 12 reps. For beginners — 1 approach. Break lasts 2 minutes.

Strengthen the abdominal muscles

Lie on the floor. His hands lay behind his head, knees bend. The feet should lean on the floor. In this exercise, you will effectively involve the muscles of the neck. Without lifting feet from the floor, 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 to strain the muscles of the neck. Then smoothly take the initial position.


Perform 3 sets, each containing 12 reps. Beginners perform 1 approach. 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 a talented author. Amazing doctor have created a whole system of exercises for different parts of the spine, aimed at strengthening the muscular system.

Complexes Valentin Dikul is for people who are injured, patients with serious diseases of the musculoskeletal system.

He has developed effective systems for office workers, for drivers. Not bypassed with their attention and children.

Valentin Dikul method is based on the struggle with illness and aims to win over them. In this lies its uniqueness. Since many of the techniques my goal is to see the adaptation and habituation of the patient to the role of the disabled person.

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 the stairs;
  • a nasty crunch, the clicking on their own;
  • pain during or after exercise;
  • inflammation in the joints and swelling;
  • for no reason and sometimes intolerable aching pain in the joints

Surely You've tried a bunch of medications, creams, ointments, injections, doctors, surveys, and, apparently, none of the above you did not help... And this is the explanation: pharmacists just not profitable to sell the working tool as they will lose customers!