Gymnastics cervical-thoracic region Shoshina. Neck exercises from Dr. Shishonin, description, video, reviews. Warm-up before gymnastics and strengthening exercises

Osteochondrosis is a serious pathology that significantly reduces the patient’s quality of life. It is especially dangerous when localized in the cervical region, since the negative impact spreads to the brain. The main method of treatment is special gymnastics aimed at working the deep and superficial cervical muscles. Among the many techniques developed by famous specialists in the field of back diseases, the most effective is considered to be the set of exercises by Dr. Shishonin. What is Shishonin gymnastics for cervical osteochondrosis, and how to perform it correctly?

Osteochondrosis is characterized by pathological changes in the tissues of the spine, which is manifested by such unpleasant symptoms as pain in the back and neck, limited mobility, and impaired sensitivity in the extremities. The more the disease progresses, the more painful the manifestations, and over time the condition only gets worse. Osteochondrosis does not go away on its own, and in an advanced state, even complex treatment does not guarantee a complete cure of the disease, and therefore you should seek help as early as possible.

The purpose of Shishonin’s technique is:

• elimination of pain caused by degenerative processes in the spine and accompanying pathologies;
• restoration of normal blood and lymph circulation;
• normalization of metabolic processes in the tissues of the spine;
• relieving swelling and muscle tension;
• improving the patient's well-being.

All this is achieved through the active work of the neck muscles, and the main condition for obtaining tangible results is regular exercise for 1-2 months.

If you want to find out what to do with a spinal cord problem, as well as consider the symptoms and effective treatment methods, you can read an article about this on our portal.

The main differences between Shishonin gymnastics

What is the reason for the high effectiveness of Shishonin’s gymnastics? Unlike other methods based on physical exercises, this gymnastics is less traumatic and easy to perform even with severe damage to the vertebrae, when any movement causes excruciating pain. All exercises included in the treatment complex are performed very slowly and do not require much effort. The classes do not require any exercise equipment or sports equipment, and the surrounding conditions do not matter. You can practice in any room and at any time when you have 10-15 minutes free.

The complete complex consists of three parts:

• warming up the neck muscles;
• basic exercises;
• self-massage.

The best result is achieved by the full complex, but if for some reason it is not possible to devote more time to classes, the main emphasis is on exercises. At an early stage, such gymnastics allows you to completely restore the health of the spine, but in a more severe form you can only reduce symptoms and alleviate the patient’s condition.

Important! Shishonin’s gymnastics are indicated not only for osteochondrosis, but also for a number of other diseases: intervertebral hernia, hypertension, migraines, insomnia. As a preventive measure, it is recommended for sedentary work and a sedentary lifestyle, as well as for people exposed to psycho-emotional stress.

Conditions for performing exercises

You can achieve maximum effectiveness from gymnastics only if several conditions are met. First of all, this concerns time restrictions for training: exercises should not be done if there is a sharp increase in body temperature, acute pain in the neck and severe dizziness. You should also stop exercising if you have nosebleeds. Shishonin’s gymnastics has no absolute contraindications, and after you feel normal, you can start exercising without fear.

And now about the basic rules:

• You need to do the exercises in full, every day, devoting 20-25 minutes to exercise. To improve performance, you can exercise twice a day for a month. In the future, it is enough to train once 3 days to keep the cervical ligaments and muscles in shape;
• When performing movements, be sure to monitor your breathing and maintain your posture, avoid sudden bends, jerks, and turns of the neck;
• the poses indicated in gymnastics should be held for some time - at the initial stage for 10-15 seconds, in the future - at least 30 seconds;
• the load should be gradual, so there is no need to make maximum efforts in the first classes. Between exercises, be sure to rest your muscles for at least half a minute.

Important! Despite the ease of performance, gymnastics puts a certain strain on the muscles, so excessive zeal in the first classes can result in a sharp deterioration in the patient’s condition. This is especially true for older people and those whose osteochondrosis is accompanied by complications - high blood pressure, migraines, problems with the respiratory system, and so on.

Basic set of exercises

Gymnastics includes nine basic exercises, and each of them has a separate name. Since only the neck and head are involved, you can perform the movements both standing and sitting, whichever is more convenient for you. The main thing is to keep your back straight and your shoulders straight at all times.

If you want to learn in more detail how to do it, and also consider examples of exercises and indications for them, you can read an article about this on our portal.

Table. A set of Shishonin gymnastics exercises

After the main complex, you need to perform several stretching exercises:

• clasp your head with your right hand and tilt it towards your right shoulder so that the muscle tension is clearly felt. Hold for a while, then do the same in the other direction;
• The hands are joined in a lock at the back of the head and the head is pulled down. Hold for a few seconds and straighten up. You need to repeat 4-5 times;
• hands are joined in a lock at the back of the head, tilt the head down and turn the body to the left. Hold the position for 10 seconds, straighten up, tilt your head again and turn your body to the right.

After just 3-4 sessions, the elasticity of the ligaments and muscles will increase, the range of movements will increase, and you will be able to hold the poses longer - up to 30 seconds. It is recommended to complete each session with self-massage of the neck and shoulder area. First, the skin is lightly stroked in the direction from the head down and to the shoulders, then they begin to more intensively massage the areas behind the ears, the side of the neck, gradually descending to the shoulder girdle. You need to knead thoroughly to work out every area of ​​the cervical spine. You shouldn’t massage for a long time, 5-7 minutes is enough. If everything is done correctly, you will experience a pleasant feeling of relaxation and warmth.

Video - Shishonin’s gymnastics for cervical osteochondrosis

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– an effective way to get rid of diseases that have not been curable for a long time, as well as the ability to prevent the development of painful abnormalities. A person, faced with a pathology in a chronic form, often makes what seems to be the only correct decision - to be treated with pharmacological drugs. The trouble is that patients are not always sufficiently informed about alternative methods.

Shishonin Alexander Yurievich is the scientific director of the clinic that bears his name. Author of many works in the field of integrative rehabilitation and correction, developer of the method of cervical-cerebral therapy. Fundamental importance in the author's works is given to the restoration of the functional abilities of muscle tissue in the cervical spine.

Dr. Shishonin considers pinched nerve endings to be the root cause of pain. The problem is quite common and unpleasant, since the condition is accompanied by intense pain and limited movement. Deviations develop against the background of compression of the nerve roots by vertebrae, muscles, tendons, vertebral cartilage, protrusions, and neoplasms.

Indications

Clinical studies have confirmed the effectiveness of regularly performing a simple gymnastic complex.

The identified indications are:

People who lead a sedentary lifestyle due to the nature of their work activities should pay attention to the main set of therapeutic exercises. The exercises are quite simple, do not require special equipment, and can be performed in an office environment.

Gymnastics for Shishonin’s neck for hypertension and osteochondrosis

Age-related changes, sedentary work and other negative factors lead to displacement of the cervical vertebrae. The components of the spinal column compress the vessels supplying the brain, which disrupts proper blood circulation. The brain center responds to such changes by increasing the strength and purity of heart contractions. Elementary pressure rises, blood flow increases.

If a person has a weak heart, it simply cannot work as hard as possible. Then the head center gives a signal to the capillaries to shrink, preventing blood flow into their bed. This is why many people with hypertension have cold extremities.

Shishonin's gymnastics for the neck allows you to promptly eliminate compression of the cervical arteries and veins, and keep blood pressure within normal limits without the use of special medications.

Clamping of blood vessels provokes not only a deterioration in blood microcirculation. The nutrition of nearby tissues is disrupted, intervertebral discs and ligaments are weakened, and vertebral instability appears, which leads to spasm of muscle fibers. This explains the pain in the cervical and thoracic regions with osteochondrosis.

Dr. Shishonin, when developing his technique, was based on ultrasound data, which makes it possible to determine how strongly and in what area the arteries are pinched. Based on the research results, the source of all painful abnormalities was revealed - the first cervical vertebra. The element is called the atlas, since it bears a significant load. Connected to the skull, it is responsible for the rotation of the head. For various reasons, one of which is a high pillow, the atlas can shift, which threatens a surge in pressure, or even a hypertensive crisis.

A set of exercises helps correct the situation and eliminate vertebral subluxation. That's why gymnastics can be used as morning exercises.

Contraindications

A gymnastics course is a safe type of procedure, but like any event it requires common sense. Do not overstrain the body if you suspect a serious illness.

Absolute contraindications to exercise are:

• ankylosing spondylitis;
• recent meningitis, stroke, heart attack;
• headache and dizziness of unknown etiology;
• recent surgery;
• congenital abnormalities in the structure of the upper spinal column;
• spinal infections;
• osteochondrosis in the active phase;
• external or internal bleeding;
• increase in temperature indicators.

Complex

The basic complex includes 8 simple exercises. All gymnastic movements are performed while sitting.

Example No. 1 “Metronome”. Straighten your back. Slowly tilt your head to your shoulder. Having moved your upper body all the way, freeze for 10 - 20 seconds and also slowly return to the starting position. Repeat the movements 5 times on the right and left sides.

Example No. 2 “Spring”. Slowly bow your head, trying to reach your chin to your neck. Having achieved what you want, hold for 10 - 20 seconds. Then tilt your head back, stretching your neck forward, fix the position for the same time. Slowly straighten your head. Keep your back straight throughout the exercise. Number of repetitions – 5.

Example No. 3 “Looking at the Sky”. Turn your head to the right, giving a good stretch to the side muscles of your neck. Hold the position for 10 – 20 seconds. Change position by slowly turning your head to the left. Perform the movements 5 times, while turning, looking at the top point.

Example No. 4 “Frame”. Place your right hand on your left shoulder. Place your left hand on your left knee. Turn your head to the right side. Fix the accepted position. Do everything in the opposite direction, placing your left hand on your right shoulder, 5 times.

Example No. 5 “Fakir”. Place your hands together with your palms facing each other. Slightly bending your arms at the elbow joints, lift them above your head, feeling the muscles of your back. Then repeat all the movements described in example No. 3.

Example No. 6 “Airplane”. With your arms fully extended, spread them in different directions, bringing your shoulder blades together. Hold them at shoulder level for up to 30 seconds. Gently lower your limbs to your knees. Number of repetitions – 5. Perform the same movements, but raising one arm up and lowering the other slightly down.

Example No. 7 “Heron”. Place your hands on your knees and straighten your back. With a sedate movement, push your chin up, throwing your head back. Raise your straightened arms below shoulder level, spread them to the sides, connecting your shoulder blades. Freeze for 10 - 30 seconds. Complete the exercise by tilting your head in different directions. Number of approaches – 5.

Example No. 8 “Tree”. Raise your arms to your sides, bending your elbows. Lifting up, connect your fingertips, turning your palms outward. The outline of the hands should resemble the crown of a tree. After staying in this position for up to 30 seconds, lower your hands to your knees. Do the lifts 5 times.

At the end of the training, stay in a relaxed state for several minutes.

Course Features

How much exercise should I do? During the first 2–3 weeks, classes are held daily. Then regularity is reduced to a maintenance course - 3 times a week. To eliminate serious problems, you will need several cycles with two-week intervals between them.

Having resorted to Shishonin’s therapeutic gymnastics for the neck, you need to monitor the execution technique. To correct the exercises, it is better to carry them out in front of a mirror at first. Beginners should not fix the position for more than 10 seconds. To enhance the relaxing effect at home, musical accompaniment is acceptable.

It is necessary to monitor your posture: keep your back straight when performing exercises. All movements are made smoothly, measuredly, without excessive fussiness. A mandatory requirement is even rhythmic breathing.

Watch your sensations: gymnastics should not be accompanied by pain in any part of the body.

Osteochondrosis of the vertebrae is a typical problem for people leading an inactive lifestyle. Pain in the neck, lower back and throughout the spine creates enormous discomfort and pain syndromes. To eliminate all of these symptoms, Dr. Shishonin’s gymnastics are used, created for the treatment of the neck and other spinal regions.

Academician Shishonin developed a unique gymnastics, by performing which you can return all parts of the vertebrae to their previous mobility, make muscle tissue and joints stronger. Therapeutic exercises make it possible to put the spine in order without the use of medications or surgical interventions.

Shishonin exercises are recognized as one of the best exercise therapy ways to combat cervical osteochondrosis and other problems with the vertebrae. The essence of universal gymnastics is to eliminate pain symptoms and stop the development of the disease during muscle activity. As a result, the vertebrae should regain their natural mobility.

To perform a set of exercises, no special skills are required. It is enough to have free time, perseverance and the desire to get rid of unpleasant signs.

Shishonin’s gymnastics includes three blocks:

For problems with the vertebrae of the neck, gymnastics from Dr. Shishonin should be done daily for two weeks. If the result is positive, sessions can be reduced to 3 times per week.

When treating cervical osteochondrosis and other problems with the spine, some points should be observed:

1. The position should be fixed. Thanks to the fixation of exercise therapy, therapy acquires unique properties. In the first stages, the position must be fixed for 15 seconds. After the muscles become stronger, the fixation time can be increased to 30 seconds for each pose.
2. When performing gymnastic exercises, a person should not experience pain.
3. The first lessons are best done in front of a mirror. This will allow you to determine the correct body position, straight posture. After a certain time, the patient gets used to it and keeps his back straight all the time.

Gymnastics for the neck, created by doctor and academician Shishonin, is used to work out the deep layers of muscle tissue in the neck, thoracic region and lower back. It also eliminates hypertonicity of all types of muscles of the spinal column.

Exercises contribute to a complete blood supply to the brain. The therapeutic complex cannot completely cure the disease, but it can stop deformation processes and remove painful signs.

The uniqueness of gymnastics is that it can be practiced by patients of any age group. Performing the exercises is simple; you don’t need exercise equipment or special paraphernalia.

The gymnastic complex minimizes the signs of hypertension, restores natural mobility to joints and muscle groups constrained by pain, restores sleep, and stabilizes blood supply to the brain. Exercises are prescribed to people who suffer from herniated discs and high intracranial pressure.

Indications for starting the use of therapeutic exercises for the neck

The uniqueness of Shishonin’s technique lies in the simplicity of effective exercises, the absence of strict contraindications and restrictions on performance. Gymnastics is recommended for patients with existing diseases and as a preventive measure. The basis of exercise therapy includes movements that are natural for people, which will not cause harm or cause pain.

Shishonin exercises for the lower back, spine and neck are indicated in the following pathological situations:

Shishonin's gymnastics are useful for people who do not have serious illnesses.

With its help you can minimize the harmful effects on the health of the neck muscles:

All categories of patients are allowed to practice Shishonin gymnastics, regardless of age and health. The main thing is to follow the execution technique. To achieve the desired result, you should strictly follow the doctor's recommendations.

Contraindications for performing exercises

There are no critical warnings for doing therapeutic exercises. However, doctors have identified a number of limitations under which exercises should be postponed until better times:

The absence of any of the above contraindications in a person is not a reason for self-medication.

Consultation with a doctor and increased attention to your own feelings after starting therapy are required. The presence of discomfort or painful signs after performing the first exercises requires immediate cessation of gymnastics.

Doctor Shishonin’s gymnastics for the neck requires preliminary preparation.

This way the exercises will become as effective and useful as possible:

1. Treatment with gymnastics should begin only after a complete examination by a doctor. He must provide confirmation that the activity is permitted. If your health status is assessed incorrectly, unpleasant consequences may occur. Excessive muscle tension can lead to aggravation of the situation and the need for surgical intervention.
2. If there is severe pain, gymnastics should be postponed for some time. After the first exercises, you need to assess your condition. If the pain has disappeared, then exercise is beneficial, otherwise you will need medical advice.
3. You must eat at least an hour before the start of classes. The body's forces will be directed to gymnastics, and not to digestion. You can drink unlimited amounts of water.
4. Do not overexert yourself to perform the entire range of movements. You need to do as many exercises as you have the strength to do.
5. You should not exhaust your body with excessive intensity of exercise. You need to perform gymnastics to the best of your ability.
6. Before starting exercise, you should always give your muscles a chance to warm up. To do this, use a light massage.
7. Classes must be systematic and regular. This way, it will be much easier to get used to the regime, and training will become much easier.
8. In the first stages, you need to do gymnastics daily. After achieving the first results, the intensity is reduced to 3 times a week.

The main set of exercises for Shishonin’s neck

Doctor Shishonin’s gymnastics for the neck includes 7 basic exercises. After performing any movement, you should stand in the adopted position for at least half a minute.

Exercises for the lumbar vertebrae

Spinal stretch

The essence of stretching is to relax and restore the normal state of the spine after a hard day. To restore flexibility to the spinal column, you need to learn simple exercises and perform them correctly.

Consolidate the result

After eliminating the discomfort and pain, care should be taken to ensure that the disease does not recur.

An important advantage of exercise is the ability to perform exercises to prevent painful conditions. With the help of a neurologist or vertebrologist, you need to determine the frequency of sessions and duration of therapy. It is recommended to periodically perform a set of exercises to maintain normal functionality of the vertebrae, ligaments and muscle groups.

Opinions about the technique of doctors and patients

Only positive reviews are published online, both from patients and specialists. The opinions of doctors converge to one conclusion - Shishonin’s gymnastics effectively copes with pathologies in the spine and muscle layers. They recommend doing this exercise regularly, regardless of the presence of illness.

When should you expect results from exercise?

If you follow the original technique of performing the movements and follow the recommendations, the patient can feel the first positive results after the first 3-4 sessions. In the first stages, there may be slight pain. This is a normal phenomenon - the muscles respond adequately to the load. Then the body gets used to it, and the movements proceed without problems.

Gymnastics for the neck from Dr. Shishonin has proven itself as an effective way to get rid of osteochondrosis of the cervical vertebrae without the use of medications.

The effectiveness of therapy depends on the frequency of exercises and adherence to the technique. After eliminating the main problem, you should not give up your studies. Gymnastics is suitable for preventive measures.

Video: Dr. Shishonin’s gymnastics

Gymnastics for Shishonin’s neck:

Gymnastics for the neck. Set of exercises:

Shishonin neck gymnastics is a set of exercises designed to train the neck muscles. This is an auxiliary therapeutic method that will help reduce the symptoms of diseases of the musculoskeletal system and cope with the resulting problems. Regular exercise helps stop processes that are destructive to the upper part of the spinal column.

For the first time, he presented his technique to the world at an international medical congress, which was held in the USA. The set of exercises was received positively, after which Alexander Shishonin became a member of the New York Academy of Sciences.

In 2008, the technique he developed became popular and is currently actively used to treat various diseases.

Indications for use

Shishonin gymnastics for the neck is designed specifically for training the muscles located in the cervical area. Regular classes are prescribed to patients suffering from a number of pathologies.

These include:

• long-term and persistent increase in blood pressure;
• compressed vertebral arteries;
• pinched nerve roots;
• chronic migraine, headaches and dizziness;
• weakened blood vessels;
• poor memorization of new information, deterioration of thinking abilities;
• disruption of blood flow in the veins that lead to the brain;
• damage to the spine in the cervical area as a result of trauma;
• a condition in which the upper limbs become numb and lose mobility;
• malfunction of the brain resulting from impaired blood flow in the vertebral and basilar arteries.

Most often, the Shishonin method is prescribed to patients suffering from osteochondrosis in the cervical area.

Moderate exercise will be useful for people who move little, often work in one position, constantly engage in intense mental work, or eat poorly.

Physical exercise for prevention

Nervous stress, prolonged stay in one position, age-related changes and irregular sports activities are risk factors for the development of cervical osteochondrosis. To prevent the development of the disease, the doctor prescribes Shishonin gymnastics for preventive purposes.

• frequent stress and emotional distress;
• chronic insomnia;
• physical and mental stress;
• difficulty concentrating;
• salt deposition in the cervical spine;
• hypothermia of the cervical joints;
• muscle spasms that limit neck mobility.

Thanks to the creation of a muscle corset in the cervical area, the symptoms of cervical osteochondrosis and other pathologies become less pronounced. Exercise reduces spasm of deep muscles, so that a person no longer experiences pain, headaches and heaviness in the neck and shoulders.

Advantages of the method

The gymnastic complex, invented by Alexander Shishonin, eliminates pain radiating to the limbs, normalizes blood and lymph flow, activates metabolic processes and eliminates swelling. This helps stimulate the tissue's ability to regenerate and improve the general condition of the sick person.

The advantages of the technique do not end there:

• Gymnastics for the neck is a set of measured and slow movements that do not require special preparation. They are suitable for any level, as they eliminate the possibility of injury;
• The classes are suitable for busy people as they do not take much time. It is enough to do gymnastics 25-30 minutes a day;
• To perform the exercises, you do not need a separate room, special equipment or exercise machine. You can exercise at home, at work or on the street - the main thing is that you feel comfortable enough during the training process;
• Unlike other types of physical therapy, you do not need a tracksuit. It is enough to wear something loose that will not restrict your movements.

Contraindications

Please note that for cervical osteochondrosis, gymnastics is performed only at the 1st or 2nd stage of the disease. If the diagnosis reveals serious damage to the spine, a set of exercises to restore the cervical area will no longer help. In this case, the patient is prescribed surgical correction of the affected area.

Before starting classes, you must consult a doctor and undergo a medical examination. The doctor may not allow the patient to attend classes if the person has at least one of the following pathologies:

• acute inflammatory processes occurring in the body;
• elevated temperature (from 37 degrees and above);
• disruption of the endocrine system;
• internal bleeding;
• pain in the neck, upper back and shoulders;
• tumor neoplasms in the cervical spine.

Execution Rules

To effectively perform Shishonin gymnastics, it is important to familiarize yourself with the basic rules.

1. Don't start exercising immediately after eating. It is recommended to eat 1-1.5 hours before the start of classes.
2. Before you start exercising, warm up your neck area. Gently massage the back of your head, neck and shoulders using light circular motions.
3. At the initial stage, do exercises in front of a mirror - this way you can track your movements and, if necessary, correct mistakes.
4. Increase the load gradually - otherwise you risk damaging the cervical vertebrae. In the first week, it is enough to perform 3 or 5 exercises from the entire complex and 5 repetitions of each of them.
5. Don't forget about regularity. In the first stages, you need to do gymnastics daily. Once your body gets used to physical activity and the muscle corset is formed, you can reduce the number of classes to 3 per week. During the period of remission, such activity is sufficient.
6. Try to do at least 5 sets of each exercise. Fewer repetitions will reduce the effectiveness of gymnastics.
7. Watch your body position during physical activity - keep your neck and back straight.

Perform all movements smoothly and carefully. Quick jerks will not give the expected result and will only make the situation worse.

Doctor Shishonin’s neck gymnastics is a combination of 7 exercises. In the table below we will look at each of them in detail.

Post-workout stretching

Once you have mastered the basic exercises, the workout can be supplemented with a small complication - stretching. It is performed as follows.

1. Raise your left or right hand and grab the ear located on the opposite side with your palm.
2. Tilt your head in opposite directions, pressing lightly with your hand on your ear.
3. Place your palm on the back of your head, apply light pressure and rock your head back and forth.
4. Change your hand and repeat all the steps described above.

The combination of the main complex and stretching promotes deep development of the muscular corset and increases their flexibility.

Modern working conditions and daily habits cause chronic neck pain. Dr. Shishonin has developed a safe and effective system of exercises that relieves muscle tension.

Her technique is very simple and can be done at home. The main condition when performing neck gymnastics according to Dr. Shishonin is compliance with all the rules and regularity of execution.

Earlier on the blog it was already discussed how you can stretch and strengthen the muscles of the whole body, without creating stress on the joints, this system is called. For younger and more resilient people, it is suitable, which pumps all muscle groups well. Helps relieve back and joint pain. To strengthen the muscles of the legs, upper back and abdomen, and improve blood circulation to the brain, use.

When performing, be sure to take into account all possible contraindications and, if necessary, consult your doctor.

Gymnastics for the neck according to Shishonin

Alexander Shishonin attaches great importance to the health of the muscles and blood vessels in the cervical area. The spasm of these vessels leads to some serious and common diseases, including hypertension and subsequently stroke.

One of the advantages of the method developed by Dr. Shishonin is that the complex consists of only 7 basic exercises and several additional ones for stretching the neck muscles. You can do them at home or at your workplace. All exercises are simple. They can be done at any age, even with a complete lack of physical training.

Who is Doctor Shishonin?

Alexander Yuryevich Shishonin is a famous Russian doctor who developed a method for treating hypertension, vertebral hernia and other diseases of the musculoskeletal system. The young doctor has a PhD degree. He opened his own clinic, where treatment is carried out exclusively using his own methods.

Explaining his method and recommending it, the doctor attaches special importance to the treatment of hypertension. He believes, not without reason, that any medications only temporarily reduce high blood pressure, without eliminating the very cause of this phenomenon.

Having experience in various fields of medicine, including manual therapy and oncohematology, A. Shishonin found his calling in the treatment of hypertension and spinal diseases. The results of his many years of research showed that in order to successfully cure these and other related problems, it is necessary to establish blood supply in the blood vessels of the neck.

Pinched neck vessels cause high blood pressure, stroke and other problems. Proper stretching of the neck and elimination of spasms improves the full saturation of blood in the brain. This is not only the best prevention of stroke, but also contributes to the comprehensive normalization of blood flow in the body.

Despite the doubts that Shishonin’s methods are raised by doctors working in the traditional system, the treatment in most cases turns out to be effective. Improving mobility in the cervical back helps improve the condition of the musculoskeletal system in general and eliminate specific problems. The success of the author's methodology is supported by international recognition. At a specialized congress in the USA, neck gymnastics was successfully presented and approved by international doctors.

Indications for the use of exercises. Contraindications

Despite the fact that Shishonin’s technique was originally developed for the treatment of cervical osteochondrosis and hypertension, the range of indications is very wide. Gymnastics will help with:

• The presence of constant tension in the cervical spine. This is especially true for knowledge workers who spend a long time sitting at a computer;
• Chronic pain in the cervico-brachial region;
• Circulatory disorders in the brain. This phenomenon is signaled by headaches, dizziness, drowsiness or insomnia, memory loss and other mental disorders;
• Increased blood or intracranial pressure;
• Cervical and thoracic osteochondrosis;
• Intervertebral hernia;
• Curvatures of the spine (scoliosis, kyphosis, lordosis);
• Vascular diseases;
• Vegetative-vascular dystonia;
• Cerebral circulation disorders;
• Frequent numbness in the shoulders or arms.

One of the important indications of gymnastics according to Shishonin is recovery from spinal injuries. Gentle traction and improved blood circulation in this area are the key to a successful return to full mobility of the spine.

Shishonin's original method has a minimum number of contraindications. But still they exist. Any exercise is prohibited during the acute phase of diseases of the musculoskeletal system. In the presence of infectious diseases or inflammatory processes of various types, even simple physical activity is contraindicated. It is also worth avoiding exercise if your body temperature is elevated, since physical activity can worsen the condition. Gymnastics is also contraindicated in the presence of bleeding - internal or external.

The presence of a tumor process in the spine can become an obstacle to performing exercises. In this case, it is worth obtaining a doctor's permission. The same applies to pregnant women and patients who have previously had spinal injuries.

Some restrictions also apply to patients suffering from osteochondrosis. Unless otherwise instructed by a doctor, exercises can only be performed in the first and second stages of the disease. Any deterioration in health, general weakness or serious ailments is a reason to postpone gymnastics.

In any case, before starting treatment using the Shishonin method, you should consult your doctor. It is especially important to first consult a neurologist.

What are the benefits of exercise? Are there any harm from them?

The benefit of Shishonin’s technique primarily lies in the elimination of stagnant processes in the neck area. First of all, this problem is typical for representatives of “sedentary work”.

The main benefit of the doctor’s set of exercises is to normalize blood circulation, eliminate muscle spasms and tension, and activate lymph movement.

After just a month of regular exercise, there is a decrease in pain in the neck and back, a decrease in headaches, and a better sleep pattern.

The technique helps normalize blood flow in the brain. This prevents the occurrence of a stroke. The benefits of gymnastics are primarily in working out the deep muscle groups of the neck, which often spasm and lead to pinching and pain.

However, if you ignore your doctor's instructions and do exercises contrary to the ban, you can provoke additional problems. One of the side effects of exercise with severe pain and displacement of the vertebrae can be even greater pinching of nerves and increased pain.

Exercises with tension can worsen the condition only in the presence of serious pinched vertebrae, in the postoperative period, as well as in the presence of acute conditions and exacerbations. The acute stage of cervical osteochondrosis can be especially dangerous.

Gymnastics for the neck according to Shishonin - 7 exercises and firming massage

In total, Dr. Shishonin’s complex contains 7 basic exercises. By performing one exercise after another, blood circulation in the brain vessels gradually improves. General well-being improves, dizziness and drowsiness disappear. Memory, vision, hearing improves.

Metronome

Starting position – sitting with a straight back and straightened shoulders. Next, you need to tilt your head to the left towards your shoulder and fix it in this position for about 15 seconds. The same steps must be repeated on the right side.

When moving your head, you need to make sure that there are no strong discomfort sensations. Slight pulling sensations are possible. This means that the muscles are tense within normal limits. If sharp pain appears during bending, you need to find out the cause and temporarily stop the exercise. Complete 7 repetitions in total.

Spring

Involves alternate stretching and compression of the neck. Starting position – sitting with a straight back and legs bent under you. To correctly repeat the exercise, you need to imagine that the top of your head is stretched upward. At the same time, the chin tends to press into the neck.

Maintain this position for 15 seconds. Then go to the starting position and move your head as far back as possible. When the back of your head is almost pressed into your shoulders, stay in this position for 15 seconds, maintaining uniform breathing. At this moment, you need to make sure that your head does not throw back. At the same time, the front surface of the neck and chest are stretched. Repeat 5 times for 15 seconds.

Goose

Also, while sitting, stretch your head forward. From this position, pull your chin towards your armpit. Here, the neck is effectively stretched on the side and tensed on the other side. Hold for 15 seconds, fixing all intermediate positions. Do the same in the other direction, then returning to the starting position. Do 5 reps.

Looking to the sky

This exercise is designed to develop the muscles of the suboccipital group. The first stage is turning your head to the side all the way. In this position, lift your chin up. The head should not be thrown back (you simply cannot throw it back). Hold for 15 seconds and relax. Repeat the same in the other direction, returning to the starting position. When fixing the head in the initial position, the shoulders should not move.

Frame

The exercise is necessary to work the scalene muscles on the side of the neck, which are located between the sternoclavicular and trapezius muscles. Raise your hand up. Press firmly on the opposite shoulder. The bent arm should stretch forward, the shoulder should rise slightly.

Turn your head to the shoulder of your bent arm, press your chin onto your shoulder. The tension in the hand is constantly maintained during execution. You need to stay in this position for 15 seconds, then relax. Lower your hand and do the same symmetrically on the other side. Repeat 5 times.

Fakir

The muscles of the neck and shoulder girdle are worked out. Raise your arms up to your sides. Place your palms together above the crown. The shoulders should be strictly above the head; there is no need to bring them forward. The clasped palms of your hands should be directly above the top of your head. While in this position, turn your head to the side. Hold this for 15 seconds, relax and lower your arms. Raise your arms again and turn your head in the other direction. Hold for 15 seconds and relax.

Airplane

This is where the muscles of the thoracic spine are worked. Raise your arms up to the sides so that they are horizontal. Then pull back forcefully, trying to connect the shoulder blades. Maintain this position for 10-15 seconds. Then relax and lower your hands.

Raise your arms again to create an inclined line. Hold this for 15 seconds with tension in your hands. Then relax. The same - in the other direction, constantly monitoring the position of the hands. There should be 5 repetitions in total.

Heron

Starting position: sitting on a chair with your hands folded on your knees. It is performed as follows: lower your arms, then move them back, while simultaneously pulling your head up. You need to stay in this position for 15 seconds. Then return to the original position. Do only 5 reps.

Tree pose

Stretching exercises can be performed as a warm-up (before or after the main exercises). Raise your arms up to your sides. Turn your palms parallel to the ceiling. Stretch up, pushing your head forward. When repeated correctly, you will feel a slight tension in the muscles of the neck and lumbar region. Maintain this position for 15 seconds. Then relax, return to the starting position. Repeat 5 times.

Warm-up before gymnastics and strengthening exercises

Before starting the main exercises, a warm-up is necessary. This will tone and prepare the muscles. If your physical fitness allows, do push-ups first. For men, the standard emphasis is on the arms and legs; women can do push-ups on their knees. Keeping your back straight, you need to bend as low as possible. Breathing should be smooth and rhythmic. At the same time, the head looks straight, which allows you to avoid overstraining your back.

Basic exercises should be accompanied by a set of stretches. It is important to stretch the side muscles of the neck. First, you need to raise your hand up to the side so that your fingers touch the opposite ear. Stay in this position for a few seconds and return to the starting position. Repeat the same on the other side, stretching the neck muscles well.

Now, stretch the back muscles of the neck. You need to grab the back of your head with your hands and lean slightly forward and down. As a result, the upper thoracic region is also stretched. Fixation time is 15 seconds.

The complex is completed by stretching the lateral muscle groups of the neck. Place your hands on the back of your head and alternately stretch your head to the left and down, then to the right and down. Return to starting point. Repeat 2 – 4 times.

Rules for performing exercises

Like any physical exercise, the Shishonin complex requires knowledge and implementation of certain rules. Compliance with them will make treatment or prevention as safe as possible.

There are several basic rules:

• You cannot do exercises on a full stomach. It is better to wait 1 - 1.5 hours after eating;
• Before starting classes, you need to prepare. To do this, warm the back of the head, shoulders and neck with soft stroking and massaging movements;
• increase the load gradually, gradually adding intensity. This will avoid damage to the cervical vertebrae. The best option is to start doing 3 to 5 exercises from the complex and then gradually increase the intensity and duration;
• be sure to observe regularity. At the first stage, daily short exercises are recommended. After a habit has been developed and a muscle corset has been formed, you can stop exercising 3 times a week for a longer duration;
• the number of repetitions of each exercise should be at least 5 times.

When practicing independently, be sure to monitor your posture and body position. It is necessary to repeat the exercises with a straight back and straightened shoulders.

It is advisable to avoid sudden movements and jerks during exercise. The smoother the movements, the lower the risk of damage and injury.

What result should you expect?

Although the entire complex takes up to 25 minutes a day, with the right technique, results can be achieved within a couple of weeks. Everyone who has tried Shishonin’s method on themselves notes the following results:

• strengthening the muscle corset in the neck and pectoral muscles;
• acquisition of tone by the neck muscles, elimination of spasms and feelings of stiffness in this area;
• reducing symptoms of chronic fatigue, increasing performance;
• elimination of insomnia and other manifestations of disorders of the nervous system;
• improved vision.

According to the results of a study of the health status of patients who used this technique, there was a normalization of metabolism and improved blood circulation in problem areas. A study of the health status of people who used this exercise showed that the risk of developing hypertension was significantly reduced. This allows you to get rid of concomitant diseases.

Video on how to do neck exercises using Dr. Shishonin’s method

As the experience of those who have tried Dr. Shishonin’s original method shows, it is truly effective. Moreover, it is useful for preventive and therapeutic purposes. Proper neck stretching helps improve sleep, memory and concentration.

See the full set of exercises with doctor’s explanations:

And this video has no music. Dr. Shishonin himself shows how to do the exercises:

When performed regularly, spasm of neck vessels goes away. This effect not only relieves pain, but also increases performance and prevents the development of chronic fatigue syndrome. All you need to start classes is to study the methodology and eliminate possible contraindications. According to the experience of patients, tangible results become noticeable after 2 – 3 months.

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