Valentin Dikul: exercises for the back and for a healthy spine, gymnastics for Dikul
Valentin Ivanovich Dikul is a unique person who not only helps others - he feels their pain, because he knows for himself what it means to lie on a hospital bed without moving. At first he himself went this way - from immobility to complete recovery. Valentine believes that nothing is impossible if there is faith and purpose and, of course, action.
This person did not just stand up after a back injury, but also developed a whole complex of unique exercises that help restore the ability to move in the injured person.
Many people now have problems with the spine, all kinds of osteochondrosis and osteoporosis, which can also be successfully cured if you follow the recommendations of Valentin Ivanovich. So, remember the exercises for the spine according to Dikul:
Complex of exercises lying on the back:
- Hands in the sides, palms pointing down. Gently lifting one hip, turn it in the opposite direction( ie the left hip - in the right side, and the right one - in the left side), freeze for a couple of seconds and lower it.
- Cross arms in front of you, clasping your forearms, legs to the sides. We swing the body to the right, the right shoulder at the same time remains lying on the floor, and the left one is raised. We alternate sides.
- Position, as in control.№1.Slightly raise both legs, taking them aside. After a short delay, we return to the starting position, then we do the same in the other direction.
- Position similar to control.№2.As in the previous exercise, raising, sideways, legs, now lift the body, alternating sides.
It should be noted that it will be best to do 3 approaches, 8 times per side for all exercises. If the legs are raised, then the body lies motionless, and if the body - the legs and the pelvis do not move. In each position it is necessary to linger for 2-3 seconds, and if the body allows, and you are accustomed to this load, you can gradually increase the time.
Other exercises for the back of Valentin Dikul:
- Hands rest on the hips, legs stand approximately on the width of the shoulders. Slow slopes forward, lingering in this position for a short while.
- Lying on the stomach. Socks straight legs rest on the floor, hands palms up. Lifting the body and hands, we look straight ahead.
Recommendations for the number of approaches are the same as in exercises on the back. Between the rest 2 minutes.
Observe the right breath - breathe in slowly, belly, when we start the exercise, on exhalation we return to the starting position. We also exhale through the stomach, until all the air is released.
Start the morning with charging
Charging method from Dikul is suitable for everyone, becauseis characterized by ease of implementation and efficiency.
- The first exercise is suitable for all people with a sick or tired back. We rise to the knee-elbow position. On exhalation you need to sit on your heels, your hands remain in their places. On inhalation should move forward, bent in the back - legs lie on the floor, hands as straight as possible.
- The following three exercises are performed from the same knee-elbow position. Legs rise from the knee to the socks, making flops to the sides.
- In another exercise, gently lower the hips to the side - first into one, then, through the starting position - in the opposite direction.
- The last exercise in this position is the well-known "cat": then we bend the back up, then bend down as far as possible.
- Another good exercise is to lie on your back with your knees bent, to lower your legs alternately in different directions.
- Also, lying on your back, pulling each leg to yourself( bent) one by one, then both at once.
- Push-ups can be done, not on socks, but on your knees, especially this method is suitable for people with low physical fitness.
Remember that any charge always brings with it good health, energy and vivacity for the whole day! Be engaged and be healthy!