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Exercises for the spine according to Shishonin. Gymnastics according to Shishonin: indications, contraindications and description of exercises

Exercises for the spine according to Shishonin. Gymnastics according to Shishonin: indications, contraindications and description of exercises

15.12.2021

Vertebral osteochondrosis is a typical problem for people with an inactive lifestyle. Pain in the neck, lower back and throughout the spine creates enormous discomfort and pain syndromes. To eliminate all of the listed symptoms, Dr. Shishonin's gymnastics, created for the treatment of the neck and other vertebral parts, is used.

Academician Shishonin has developed a unique gymnastics, performing which you can restore all parts of the vertebra 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 and surgical interventions.

Shishonin's exercise is 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 must regain their natural mobility.

No special skills are required to complete the set of exercises. It is enough to have free time, perseverance and a desire to get rid of unpleasant symptoms.

Shishonin's gymnastics includes three blocks:

Gymnastics from Dr. Shishonin for problems with the vertebrae of the neck should be done daily for two weeks. In case of a positive result, sessions can be shortened up to 3 times per week.

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

The position should be recorded. 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 are strengthened, the fixation time can be increased up to 30 seconds for each pose.
At the time of performing gymnastic exercises, a person should not feel a sense of pain.
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 at all times.

Neck gymnastics, created by Dr. 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.

Exercise contributes to the full supply of blood to the brain. The medical complex cannot completely cure the disease, however, it is able to suspend deformation processes and remove painful signs.

The uniqueness of gymnastics lies in the fact that it can be practiced by patients of any age group. It is simple to perform the exercises; you do not need simulators and special paraphernalia for this.

The gymnastic complex minimizes the signs of hypertension, restores natural mobility to pain-bound joints and muscle groups, restores sleep, and stabilizes the blood supply to the brain. Exercise is prescribed for people who suffer from herniated discs and high intracranial pressure.

Indications for the beginning of the use of medical gymnastics for the neck

The uniqueness of Shishonin's technique lies in the simplicity of effective exercises, the absence of strict contraindications and restrictions on implementation. Gymnastics is recommended for patients with pre-existing diseases and as a prophylaxis. Exercise therapy is based on natural movements for people, which will not harm, will not provoke the appearance of pain.

Shishonin's exercise for the lower back, ridge and neck is indicated in the following pathological situations:

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

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

Shishonin's gymnastics is allowed for all categories of patients, regardless of age and health. The main thing is to follow the execution technique. To achieve the desired result, the doctor's recommendations should be strictly followed.

Contraindications to exercise

There are no critical caveats to the practice of remedial gymnastics. However, doctors have identified a number of limitations under which exercise should be postponed until better times:

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

A consultation with a doctor and increased attention to one's own feelings after the start of therapy are required. The presence of discomfort or painful signs after completing the first exercises requires an immediate cessation of gymnastics.

Gymnastics of Dr. Shishonin for the neck requires preliminary preparation.

So the exercises will become as effective and useful as possible:

Gymnastics treatment should be started only after a complete examination by a doctor. He must give confirmation that it is allowed to practice. In case of an incorrect assessment of the state of health, unpleasant consequences may arise. Excessive muscle tension can lead to an aggravation of the situation and the need for surgery.
In the presence of severe pain, gymnastics should be postponed for a while. After the first exercises, you need to assess your condition. If the pains have disappeared, then the exercise is beneficial, otherwise you will need a medical consultation.
You need to eat at least an hour before the start of classes. The body's forces will be directed towards gymnastics, not digestion. You can drink an unlimited amount of water.
Do not overexert yourself to complete the entire range of movements. You need to do the exercises as much as you have enough strength.
You should not exhaust the body with excessive intensity of exercise. You need to perform gymnastics to the best of your ability.
Always give your muscles a chance to warm up before you start exercising. For this, a light massage is used.
Classes should be systematic and regular. Thus, getting used to the regimen is much easier, and training becomes much easier.
In the first stages, you need to do gymnastics daily.... After the first results are achieved, the intensity is reduced to 3 times a week.

The main set of exercises for Shishonin's neck

Dr. Shishonin's neck gymnastics includes 7 basic exercises. After completing any movement, you should stand in this position for at least half a minute.

Activities for the lumbar vertebrae

Spine stretching

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.

Fixing the result

After elimination of uncomfortable and painful sensations, care should be taken to prevent a relapse of the disease.

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

Opinions on the methodology of doctors and patients

Only positive reviews have been published on the network, both from patients and from specialists. The opinions of doctors agree on 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 an illness.

When to Expect Exercise Benefits?

Subject to the original technique of performing movements and following the recommendations, the patient can feel the first positive results after the first 3-4 sessions. In the early stages, there may be mild pain. This is normal - the muscles respond appropriately to stress. Then the body gets used to it, and the performance of the movements passes without problems.

Neck gymnastics from Dr. Shishonin has established 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 exercise, adherence to the technique. After eliminating the main problem, you should not abandon classes. Gymnastics is suitable for preventive measures.

Video: gymnastics of doctor Shishonin

Gymnastics for Shishonin's neck:

Gymnastics for the neck. A set of exercises:

Doctor Alexander Shishonin offers a set of simple exercises that can improve the health of the spine.

In what cases to apply

Gymnastics is a set of seven simple yet powerful exercises. It is recommended to do it not only for those who already have problems with the spine, but also for those who are at risk of developing back diseases.

And at risk are people who are regularly exposed to psycho-emotional and mental stress, work at a computer, eat unbalanced meals and lead an inactive lifestyle.

If you notice one or more of the following symptoms in yourself, you are shown gymnastics according to Shishonin for the spine:

Therapeutic exercises will also help those who have undergone trauma surgery to recover.

Contraindications

In general, Shishonin's exercises have many benefits and are safe for health. However, they have some contraindications. Charging must be handled judiciously and must comply with basic safety standards.

If you are not feeling well, have an aggravated illness, or feel tired and unwell, we advise you to postpone the exercise until your condition improves. So, contraindications to charging according to Shishonin:

Internal or external bleeding - Any exercise with this condition can aggravate the bleeding.
Elevated body temperature - agree that a high temperature in itself is the cause of weakness and malaise, and exercise in such conditions can provoke a deterioration.
Oncological diseases.
Exacerbation of the disease. When the disease is in the active phase, the patient often experiences intense pain and, as a result, exercise (like other physical activity) will not bring much benefit.
The presence of infectious or inflammatory processes in the body. It is necessary to cure these diseases before proceeding with the Shishonin method.
Carrying a child - this is due to the fact that gymnastics creates some stress on the spine and can cause undesirable consequences for both the expectant mother and the baby.

It's important to know

We offer for study some additional aspects that will help you achieve maximum results when performing gymnastics according to Shishonin:

Exercise regularly, exercise daily at first, after a few weeks the number of workouts can be reduced to three or four per week;
Straight back - in general, this requirement applies to any gymnastic exercise. The result will largely depend on compliance with this requirement. By the way, it is necessary to remember about a straight back every minute, this will prevent the development of some diseases associated with the spine;
Do a warm-up before gymnastics, this will save you from injury;
Belief in achieving a positive result and a positive attitude is an extremely important aspect that can significantly enhance the effect of charging;
Hone the movements in front of the mirror until you have a good memory of the exercises, this will help you observe the correct exercise. If you are doing gymnastics with a partner, correct each other, if alone - record your movements on video and evaluate the performance of the exercises from the side;
Take extra time to stretch your body.

repeat the exercises 5 times in each direction;
fix the head of the nozzles in the extreme position, beginners can start with fixing the noses;
try to keep your back as straight as possible;
do the exercises smoothly, do not jerk;
the main part of the complex is recommended to be performed in a sitting position, this contributes to greater relaxation;
breathe evenly, look in front of you, or close your eyes.

Description

Let's take a look at each of the 7 exercises separately:

Metronome - tilt your head to the right, to the shoulder. If you feel a slight pull, pause for a while. Return to normal position and bend to the left towards the shoulder. In this case, you need to reach out with the top of your head.
Spring - lower the head down for 30 seconds, then stretch the neck forward and up, fix it for half a minute.
Look into the sky - slowly turn your head to the right, fix it for 30 seconds, do the same in the other direction.
The frame is an exercise Looking to the sky, but with a shoulder girdle. Place your right hand on your left shoulder, leave the other hand on your knee, lock for half a minute and repeat on the other side. Keep your elbow parallel to the floor.
The fakir is an analogue of Looking into the sky, but here the palms are joined together above the head, the elbows are slightly bent.
Heron - palms are on the knees, and the chin slowly stretches up, while the hands are pulled behind the back, fix for half a minute and repeat in the other direction. Then do gentle bends in different directions to stretch the neck.
Goose - completes the set of exercises. We get up, fix the chin so that it is parallel to the toes of the legs, pull the neck forward. After that, we smoothly turn the head to the right, slowly stretch towards the shoulder, fix it in a stretched form for half a minute. Repeat for the opposite side.

The complex described above is simple and effective, it is suitable for people with different levels of physical fitness. However, we recommend that you consult with your doctor before starting treatment. Health to you!

By the way, you can now get my free e-books and courses to help you improve your health and well-being.

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Shishonin neck gymnastics main complex

Cervical osteochondrosis develops in a huge number of people. People over 25 suffer from it. This type of osteochondrosis is the most common. The disease is a dystrophic and degenerative lesion of the vertebrae and intervertebral discs of the neck. This is what leads to the development of complications.

The disease causes the patient to feel severe pain, and also constrains his physical activity. All this is reflected in the way of life. Therefore, it is necessary to treat the disease.

Spondylosis

Clinically, there are three types of spinal lesions in cervical spondylosis. Each of them has specific symptoms, as inflammation damages a specific system in the body.

Damage to the integrity of the spinal column, this type occurs only in advanced cases.
Violation of the functionality of the peripheral nervous system.
Arterial injury, there is an impaired supply of blood and oxygen to the brain.

Each of these systems is responsible for the normal functioning of the joints and the condition of the intervertebral discs. When the vertebrae are squeezed, one of the systems is damaged, and this leads to the fact that the patient develops symptoms of a disorder.

Causes

Spondylosis of the neck is associated with metabolic disorders in the vertebral discs, they do not receive a sufficient amount of nutrients. This is preceded by a number of reasons, such as genetic predisposition, a sedentary lifestyle, improper diet, excess weight and poor posture.

Also provoke spondylosis, infection or intoxication of the body can. The reason may be age-related changes, which, under the influence of natural processes, reduce the nutrition of the vertebrae.

The most common cause is a consequence of the operating mode. Some people in the workplace may have hypothermia, strenuous physical activity, or sitting in a sitting position during the day. All this affects the condition of the cervicothoracic spine.

Symptoms

Cervical spondylosis has certain symptoms that appear quite clearly. But the peculiarity of the disease is that it can affect different vertebrae. The symptoms that arise depend on which system is disturbed.

Most often, patients note the following symptoms:

pain in the head, neck and back;
labored breathing;
feeling of nausea;
noise in ears;
decreased vision;
pressure surges;
dizziness and loss of consciousness;
temperature increase.

All of these symptoms are common and describe different stages of the disease. But in the acute period, the patient's symptoms intensify with respect to pressure, sharp pain in the cervical spine, leading to the risk of loss of consciousness.

Treatment

It is possible to get rid of cervicothoracic spondylosis with the help of drugs and special therapy. To begin with, the patient undergoes diagnostics, and after that, the methods of treatment are determined. In most cases, the treatment process takes place in a stationary mode. A medical specialist should be involved in the treatment.

All procedures involving the elimination of the causes of the disease do not cause any pain to a person. However, it is much more difficult to carry out treatment during pregnancy.

Osteochondrosis in pregnant women

Neck disease is very common in women during pregnancy. This happens due to the fact that the lumbar spine, it turns out, is the main load. During pregnancy, inflammation in the lumbar spine passes into the cervical spine.

During pregnancy, the symptoms remain the same, however, treatment cannot be fully carried out. Therefore, you have to deal with the manifestation of pain during pregnancy at home.

During pregnancy, it is necessary to be treated only with drugs that are approved by your gynecologist and light therapy. But just like all sick women during pregnancy, physiotherapy exercises are recommended to eliminate pain in the back and neck.

Gymnastics

The effect of the drug method can be strengthened with the help of exercise therapy, which has always been popular for disorders of the musculoskeletal system. It should be noted that a full range of exercise therapy is able to relieve pain in the back and cervical spine even during pregnancy.

Exercises for osteochondrosis of the thoracic spine involve a complex of effects on the inflamed areas. Physiotherapy exercises can be performed at home. The most famous complex is 7 basic exercises for the treatment of chest osteochondrosis.

Shishonin's gymnastics

Exercises for thoracic osteochondrosis of Shishonin are developed in the clinic. The complex includes physiotherapy exercises, which has a positive effect in the fight against the disease. However, Shishonin's gymnastics has certain contraindications. Therefore, before starting a treatment complex, it is imperative to consult a doctor for advice.

Exercise therapy is perfect for treating diseases in the lumbar and cervical regions. With the help of gymnastics, you can get rid of pain in the neck and back. Also, exercises for chest osteochondrosis are used for prophylaxis.

Basic actions

If the patient has no contraindications, then 7 basic exercises for the treatment of thoracic osteochondrosis of the spine will not cause any harm and can be performed by almost everyone.

Shishonin's medical complex includes exercises developed by professionals. Gymnastics should be performed regularly, and the exercises are repeated five times in each direction.

Therapeutic exercises are designed to move the cervical spine. The main movements are bends and turns.

In order for the intervertebral discs not to move, physiotherapy exercises with head pulling in different directions are necessary.

Since spondylosis can spread to the thoracic region, it is only natural for gymnastics to include exercises for the shoulder joints. All actions are performed synchronously and symmetrically. The system involves elbows, arms and knees.

results

Shishonin's therapeutic exercises will not only get rid of pain, but also eliminate the causes of the development of osteochondrosis. The exercises are so simple that they can be done even while at work. For people who are at risk for diseases of the musculoskeletal system, it will be useful to perform such physical education for prevention purposes.

With regular exercise therapy, the risk of developing any disease associated with the spine is reduced tenfold. And if spondylosis still manifests itself, then gymnastic exercises will speed up the moment of recovery. That is why doctors always recommend that patients use this method in conjunction with taking medications and undergoing therapy.

Who among us has not had to wake up in the morning with a sore head and a feeling of stiffness in the neck? “We slept in an uncomfortable position,” you say, but you’ll be right only partly. Because the main cause of this condition is most often osteochondrosis - a degenerative disease of the spine, which is common in young able-bodied people.

To prevent this disease, a special gymnastics has been developed for the cervical spine, which is aimed at restoring and maintaining the flexibility of the neck and strengthening the paravertebral muscles. It is also useful, under the supervision of an instructor, to perform a special yoga complex for the neck.

Osteochondrosis test

It is very easy to check if you have problems with the spine in the cervical spine. To do this, a special test must be performed. First, we will massage the collar area a little: we will stroke and knead the neck and shoulder girdles. Such a light massage should be done before each exercise therapy session for the cervical spine.

So let's move on to the test:

We stand up straight, tilt our head forward to the limit, while touching the sternum with our chin. Let's throw our head back, looking straight up. Let us tilt our head alternately to the right and left, touching the shoulder with the ear. We turn our head to the left - to the right and gently rotate our head clockwise and counterclockwise. If during any movement there is stiffness or pain, then there is a problem.

All exercises of the exercise therapy complex for the neck are a kind of therapeutic agent, therefore, before performing them, you should undergo an examination and consult a doctor. The instructor, based on all the data, selects the most effective exercises for each specific case.

Developing flexibility

Flexibility exercises are an important component of spine and neck gymnastics. They help restore elasticity to the ligaments and intervertebral discs. To do this, we perform the following movements:

We tilt the head forward, reach with the chin to the sternum, while stretching the tense back muscles of the neck;
We tilt our head back (it is useful to do the movement during breaks during long work at the computer);
We turn the head alternately left and right;
We make bends with our head to the right and left to touch the shoulder with our ear.

All movements are carried out carefully in each direction 20 times, avoiding the appearance of pain. When the maximum amplitude is reached, we linger for 3 seconds. These movements are designed to maximize mobility of the cervical vertebrae, with the nose and chin located above the shoulder. They can be done with caution in the acute phase to relieve pain.

Strengthen muscles while continuing to develop flexibility

The second equally important component of gymnastics for the muscles of the neck is to strengthen the muscles. These exercises develop a corset for the spine, while reducing pain in the places where the muscles attach to the bones, and the muscles themselves relax as much as possible.

Starting position: lie comfortably on your right side. The right hand should be extended forward and put your head on it, relax. With your left hand, you should rest on the floor in front of your chest. Raise the head from the floor and hold it on the weight for about 3-5 seconds. Let's do the same on the other side.
Starting position: the same. We raise our head and turn to the shoulder (if we are lying on the right side, then to the left, and vice versa), also delaying the movement for a few seconds at the maximum point.
Starting position: sitting, palm on the forehead. We tilt our head forward, counteracting this movement with the palm, pressing on the forehead. Exercise strengthens the anterior neck muscles.
Starting position: sitting, palm in the temple area. We tilt our head to the side, while also resisting pressure with the palm of our hand. This strengthens the lateral muscles of the neck, and improves the mobility of the cervical vertebrae.

Shock absorber to help us

To consolidate the effect of therapeutic exercises for the neck, after the first two series of exercises, perform the movements of the first series (turns and tilts) with a shock absorber. The so-called shock absorber is a special rubber band that is sold at the pharmacy. When charging, it is wound up by the back of the head, placing a handkerchief on it, and the ends are taken in the hand.

All exercises are performed until the feeling of muscle fatigue, it is advisable to do them about 2-3 times a day.

If we are tired at work

If it is not always possible to completely complete the entire complex, then during work you can perform such simple exercises of physiotherapy exercises for the neck.

We will sit comfortably in a chair and relax, arms hanging along the body. Raise your shoulders to the maximum position while inhaling and hold them for 10 seconds. On exhalation, lower the shoulders, relaxing the muscles of the neck and shoulder girdle. Perform the exercise 5-10 times.
Massage the back of the head and soft tissues at the site of muscle attachment with force for minutes. This technique relieves headaches well. Then we move to the upper and inner edges of the scapula and rub this area with your fingertips until you feel warm.
Sitting, we stretch our neck and stretch up with the crown of our head, hold this position for up to 20 seconds. As we exhale, we relax.

Yogis know the secret of health

Yoga for the cervical spine is a whole layer of knowledge about the spine and its connection with the state of the whole organism. All asanas, if performed incorrectly, can cause harm instead of the expected benefit, so they must be performed under the supervision of an experienced instructor.

It is also important to understand the philosophy of yogis, since spiritual development goes parallel to the physical and ensures the health of the body. The basic principle of yogis is consonant with the Russian proverb: "A healthy mind is in a healthy body." Having learned to “contemplate yourself” and breathe correctly, asanas can be performed independently at home and at work.

Yoga helps to correct posture, increase the elasticity of the back muscles, develop joints, stimulate blood circulation and metabolic processes. During exercise, the production of endorphins increases, which contributes to an increase in resistance to stress.

We breathe correctly

All yoga exercises for the neck are performed under controlled breathing, which should be calm and even, carried out through the nose.

They begin, as a rule, with breathing exercises - full slow breathing and partial interrupted breathing with hissing on inhalation - exhalation (Ujjayi pranayama) - are carried out under the complete control of consciousness.

Deep breathing of yogis begins with the diaphragm, inhaling with the stomach, then smoothly filling the chest with air to the area of the collarbones. Such breathing is mastered in the supine position. This breathing relaxes the neck muscles and improves blood circulation. This lowers blood pressure and slows the heart rate.

We develop joints

It is useful to perform Vyayama articular gymnastics, in which the muscles of the neck are strengthened, the coordination of skeletal muscles develops and blood circulation improves. Calm, smooth movements in the shoulder joints relax the muscles in the neck.

Here are some possible asanas:

The starting position is the same for all of the asanas listed below: standing, legs parallel to each other are shoulder-width apart (Tadasana), fingers are folded into a lock. Stretching upward, raise our hands and turn the lock. The palms are directed towards the ceiling. Deep breathing through the nose. After ten cycles of respiratory movements, you should bend over to the right as you exhale and also hold on for 10 breaths, while inhaling we return to the starting position. Then we repeat the same in the other direction.
The left palm moves to the right elbow and we perform ten movements back and to the left, we do the same with the other hand, up to 10 times.
We place the thumbs in the fists, the arms are straightened. The shoulder joints are lifted up to the ears 10 times.
The arms move along the sides parallel to the floor as you exhale. While inhaling, we direct the palms to the opposite shoulder blades. Let's do it 10 times.
Complement the previous movement by twisting to the sides.
Place the thumb of the left hand in the cam and rotate 10 times. Do the same with the other hand. We breathe calmly.
Rotate clockwise and counterclockwise with both hands. We carry out 10 times.
Simplified Prasarita Padottanasana: we spread our legs one meter apart, bend at the knees, and bend down as we exhale. The asana helps to gently stretch the spine in the cervical spine.
Artha Jathara Parivartanasana is performed while lying comfortably on the back. We bend both legs at the knees, when the legs are tilted to one side, we turn our head in the opposite direction. This exercise coordinates the different segments of the spine.

The following exercise stretches the sternocleidomastoid muscles: while sitting, on the exhale, pull the crown up and bring the shoulder blades together. The shoulders are extended. With your left hand, grab your right elbow and tilt your head to the right, your gaze is directed up. We repeat the same in the other direction.

If you do gymnastics or yoga for the back and neck regularly, the result will be visible in a month: the pain will disappear, and the neck will become much more mobile. It is not recommended to stop exercising, as pain may return with the same force.

Gymnastics for the Shishonin neck, the main complex

Nowadays, it is almost impossible to meet a person who does not experience discomfort in the neck and joints. There are many ways to deal with such problems. Some resort to surgery, others trust traditional medicine, and someone is treated with medications.

Who is recommended to do gymnastics?
Training

But many doctors advise properly selected gymnastics, which will help improve your health and get rid of pain in the neck and joints. In this review, you will get acquainted with the method of the well-known doctor, Professor Shishonin, who developed a scheme for combating diseases of the neck and cervical spine.

Shishonin's gymnastics: benefit or harm

Many argue about whether gymnastics is beneficial or harmful, but everyone confirms its need. Shishonin's exercises were revealed to the world in 2008, when a whole collection of scientific articles came out from under his pen, in which he talks about his method of getting rid of pain. The movements turned out to be uncomplicated, but the benefits from them were significant, which made the patients feel relief.

Dr. Shishonin believes that the main cause of pain in the cervical spine is pinched nerves. We receive it during our daily activities, and when we lead an inactive lifestyle.

Exercises for Shishonin's neck relieve tension and restore muscle tone. Gymnastics is designed to strengthen not only the muscles of the neck, but also the entire frame of the spine, which is why it can be considered the prevention of osteochondrosis.

Many who have tried gymnastics in action recognize its benefits. After a couple of weeks, you can feel the appeared lightness in the body. After exercise, many did not feel discomfort even after being in a sitting position all day, as well as after long walks and lifting heavy bags. This was the goal of Professor Shishonin's method, which he pursued when he told the world about his brainchild.

This method is widely used in the West these days. Gymnastics is done both by those experiencing discomfort in the neck area and healthy for prevention. It will benefit not only adults, but also children, since it has no contraindications. It does not require special equipment and space to perform, which means it can be done at home, at work and even while driving. In Western schools today, many specialists use the Shishonin method among schoolchildren as a way to unload muscles, relieve stress during lessons.

If you do not find effectiveness in this charge, then you cannot withstand a week. To get the result, you need to repeat them every day for 7 days.

Gymnastics is of great benefit to people with the following problems:

Neck pain with impaired mobility.
Constant headaches.
Insomnia, drowsiness, tiredness.
Frequent dizziness.
Memory problems.
High blood pressure.
Intracranial pressure.
Vegeto-vascular dystonia.
Poor blood supply to the brain.
Pain after surgery.

Analyze your condition and the lifestyle you lead to exclude yourself from the risk zone. This is evidenced by the following factors:

Long-term work at the computer,
Improper and unbalanced nutrition, lack of vitamins.
Sedentary lifestyle.
Frequent stress, stress, overload.

Shishonin is sure that people shape their own health. Neck pain is caused by a loss of elasticity in muscles that are affected by various factors.

Muscles that are in constant tension gradually take on an incorrect position, which leads to compression of the nerves and blood vessels. Tissue fibers are constantly rubbing against each other, wear out, disrupt blood flow, resulting in insufficient blood circulation in the neck. Discomfort appears, if you do not take action, it leads to unbearable pain, which is already difficult to get rid of.

In this regard, if you have found in your condition the makings of the above diseases or your lifestyle is predominantly inactive, then Shishonin's gymnastics will definitely come in handy for you.

Training

If you decide to do gymnastics according to the Shishonin method, you need to prepare well. Here are some tips that will enhance the effect of the technique and help you get the most benefit:

You should start exercising only after your doctor has examined and confirmed that you can exercise. If the condition was assessed incorrectly, then trouble can be expected in the future. Excessive muscle tension that could not be trained can aggravate the situation, which can only be corrected by surgery.
If you have severe pain, you should postpone gymnastics for a day or a week. Assess your condition after class. If the pain syndrome disappeared quickly and did not return anymore, then the exercises were beneficial, in case of further pursuit of pain, you need to seek help from a doctor.
It is necessary to take food an hour before class. This is necessary so that the food has time to be digested, the body is completely ready for gymnastics and does not waste energy on processing it. You can drink plain water as much as you like.
Do not overextend yourself if you cannot master the whole complex. Perform only part of the exercises, then rest, tomorrow it will be much easier.
Do not exercise for wear, remember to measure. Soberly assess your capabilities. Stop at what you have already achieved, do not go ahead at the cost of your health.
Warm up your neck muscles with a gentle massage before starting the exercise. From this they will acquire elasticity.
Classes should be regular and systematic, so you need to choose a time for them. Do not forget and do not change the habit, if you are forgetful - set a reminder. The body will get used to the regime and thus you will make your workout easier.
At first, gymnastics must be performed every day. After the results are noticeable, reduce the activity to 3 times a week. Follow this schedule for several months, then assess your well-being and decide if you need more exercises or already enough.
Do gymnastics in front of a mirror for the first few days. This way you can notice your mistakes and correct them in time. You can use the lessons that are recorded on video. They will be useful and will supplement your knowledge, give advice on achieving high results.

Now you know all the main points, and you can start doing the exercises and get the most out of yourself.

The main set of exercises for the neck

To get rid of pain in the cervical spine, follow this complex:

"Metronome". This is a stretching exercise. Stand on the floor and place your feet shoulder-width apart. Can also be done while sitting with a straight back. Tilt your head to your right shoulder and wait a few seconds, then slowly return to the starting position. Tilt to the left. Repeat 5 times.
"Spring". Back neck warm-up. In an upright position, point your chin down. Then tilt your head back and direct your chin up, fix it in this position for 5 seconds, return to the starting position. Repeat the exercise 5 times.
"Goose". Stretching your neck muscles diagonally. Stand straight and stretch your neck forward with your chin parallel to the floor. Return to the starting position very slowly. Repeat this 10 times, fixing the chin position for a few seconds. If unbearable pain and tension appear, stop the exercise.
"Look to the sky". Stretches the lateral muscles. This is an exercise for the neck and eyes. Stand up straight and look forward. After that, fix the position of the head on the right side in the maximum rotated state. Then again take the starting position and lock to the left. Repeat 5 times in each direction.
"Frame". Stretches the lateral muscles. The shoulder muscles are also at work. It is used to strengthen the muscle corset. Put your hands on your shoulders and again turn your head to the right, left, do not forget to stop at each point. Repeat 10 times on each side. The exercise is done correctly if you feel good about it.

Remember that the benefits that your body will receive or not receive depends on the correct performance of gymnastics. Therefore, if you want the pains to leave you, and vigor appears instead of them, try to take gymnastics seriously.

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The most complete answers to questions on the topic: "Shishonin's gymnastics for joints."

The modern way of life, unfortunately, is not very conducive to maintaining health. Frequent stress, constant lack of sleep, malnutrition, sedentary work lead to problems with the spine in the cervical, thoracic and lumbosacral regions.

Doctor Alexander Shishonin offers a set of simple exercises that can improve the health of the spine.

In what cases to apply

And at risk are people who are regularly exposed to psycho-emotional and mental stress, work at a computer, eat unbalanced meals and lead an inactive lifestyle.

If you notice one or more of the following symptoms in yourself, you are shown gymnastics according to Shishonin for the spine:

hypertension;
pain in the cervical spine, impaired neck mobility;
migraine, dizziness;
poor blood circulation in the brain;
poor memory;
insomnia or frequent sleepiness.

Therapeutic exercises will also help those who have undergone trauma surgery to recover.

Contraindications

Internal or external bleeding - Any exercise with this condition can aggravate the bleeding.
Elevated body temperature - agree that a high temperature in itself is the cause of weakness and malaise, and exercise in such conditions can provoke a deterioration.
Oncological diseases.
Exacerbation of the disease. When the disease is in the active phase, the patient often experiences intense pain and, as a result, exercise (like other physical activity) will not bring much benefit.
The presence of infectious or inflammatory processes in the body. It is necessary to cure these diseases before proceeding with the Shishonin method.
Carrying a child - this is due to the fact that gymnastics creates some stress on the spine and can cause undesirable consequences for both the expectant mother and the baby.

It's important to know

We offer for study some additional aspects that will help you achieve maximum results when performing gymnastics according to Shishonin:

Exercise regularly, exercise daily at first, after a few weeks the number of workouts can be reduced to three or four per week;
Straight back - in general, this requirement applies to any gymnastic exercise. The result will largely depend on compliance with this requirement. By the way, it is necessary to remember about a straight back every minute, this will prevent the development of some diseases associated with the spine;
Do a warm-up before gymnastics, this will save you from injury;
Belief in achieving a positive result and a positive attitude is an extremely important aspect that can significantly enhance the effect of charging;
Hone the movements in front of the mirror until you have a good memory of the exercises, this will help you observe the correct exercise. If you are doing gymnastics with a partner, correct each other, if alone - record your movements on video and evaluate the performance of the exercises from the side;
Take extra time to stretch your body.

Execution rules:

repeat the exercises 5 times in each direction;
fix the head in the extreme position for 20-30 seconds, beginners can start with fixing for 10-15 seconds;
try to keep your back as straight as possible;
do the exercises smoothly, do not jerk;
the main part of the complex is recommended to be performed in a sitting position, this contributes to greater relaxation;
breathe evenly, look in front of you, or close your eyes.

Description

Let's take a look at each of the 7 exercises separately:

Metronome - tilt your head to the right, to the shoulder. If you feel a slight pull, pause for a while. Return to normal position and bend to the left towards the shoulder. In this case, you need to reach out with the top of your head.
Spring - lower the head down for 30 seconds, then stretch the neck forward and up, fix it for half a minute.
Look into the sky - slowly turn your head to the right, fix it for 30 seconds, do the same in the other direction.
The frame is an exercise Looking to the sky, but with a shoulder girdle. Place your right hand on your left shoulder, leave the other hand on your knee, lock for half a minute and repeat on the other side. Keep your elbow parallel to the floor.
The fakir is an analogue of Looking into the sky, but here the palms are joined together above the head, the elbows are slightly bent.
Heron - palms are on the knees, and the chin slowly stretches up, while the hands are pulled behind the back, fix for half a minute and repeat in the other direction. Then do gentle bends in different directions to stretch the neck.
Goose - completes the set of exercises. We get up, fix the chin so that it is parallel to the toes of the legs, pull the neck forward. After that, we smoothly turn the head to the right, slowly stretch towards the shoulder, fix it in a stretched form for half a minute. Repeat for the opposite side.

Denial of responsibility

The information in the articles is for general information purposes only and should not be used for self-diagnosis of health problems or for therapeutic purposes. This article is not a substitute for medical advice from a physician (neurologist, therapist). Please see your doctor first to know the exact cause of your health problem.

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"Exercises for the back and the whole body from leading doctors Dorsalgia: causes of development, symptoms, methods of treatment" All author's notes

In pursuit of everyday comfort, residents of large cities have ceased to undergo physical exertion in the amount necessary to maintain a certain level of health. Neck gymnastics, developed by Dr. Shishonin, allows you to relax the deep muscles of the neck, which helps to improve the blood supply to brain cells and eliminate a number of associated troubles.

The advantage of such workouts is that they can be easily and invisibly performed not only at home, but also at work, in transport, in line at the supermarket checkout.

Who is Shishonin's gymnastics shown to?

In our age of rapidly developing technologies, a person is faced with an unexpected problem - physical inactivity. If a person sits for a long time, doing certain work in the office, spends a significant part of his free time at the computer, near the TV, over time this leads to the development of certain changes in the cervical spine. This is facilitated by the spasm of the deep cervical muscles. Being in an unnatural state of spasm for a long time, the muscles swell, therefore, increase in volume. Such changes lead to the squeezing of nearby vessels that carry blood to the brain and vice versa, and nerve endings.

Brain cells require more oxygen and nutrients every second. Lack of nutrients inevitably leads to disruption of its normal functioning and the development of diseases:

neck pain;
chronic disturbance of the blood supply to the brain;
violation of the outflow of blood from the brain and increased pressure in the cranium;
vegetative-vascular dystonia;
the development of hypertension;
the occurrence of chronic migraine;
dizziness;
persistent headaches;
memory impairment;
deterioration of vision;
sleep disturbance.

The average modern person leads a lifestyle that is not very conducive to maintaining health. The constant use of electronic gadgets (computers, cell phones, laptops, tablets), poor quality food, lack of sleep, stress, lack of movement, and so on. As a result, even at a young age, the lumbar spine, spine and neck can cause unpleasant and sometimes painful sensations for many.

Seeing this situation, Dr. Alexander Shishonin developed a set of simple exercises that can improve the condition of the spine.

In fact, this is a gymnastics for the neck, consisting of 7 clear and effective exercises. Especially Shishonin's gymnastics will be useful to those who lead a sedentary lifestyle and sits in front of the screen a lot.

Why does the neck hurt?

Neck pain can be caused by a wide variety of reasons:

Alexander himself, a doctor and author of the technique, in most cases associates poor health with unsatisfactory the work of the circulatory system... From the constant tension of the cervical muscles, their elasticity is lost, the blood flow is blocked, the nerve endings of the neck area are squeezed, and acute or chronic aching pain in the cervical spine appears. Of course, the doctor must establish the true reason in each specific case, therefore, before taking on exercises for Shishonin's neck, it is necessary to consult with a specialist.

Let's make a reservation right away that this complex can also be used for prophylaxis, it is not necessary to wait until something hurts and the condition worsens. If you are regularly exposed to mental and psycho-emotional stress, work at a computer, eat an unbalanced diet and lead an inactive lifestyle, then you are at risk... In the case of observing one or more of the symptoms listed below, it is recommended to do exercises according to Shishonin.

Neck pain and impaired mobility
Pressure rise
Headaches and dizziness
Hypertension and vegetative dystonia
Poor blood supply to the brain
Memory impairment
Vertebrobasilar insufficiency
Frequent sleepiness or, conversely, insomnia

Also, the complex will help to recover from traumatological operations.

In what cases is gymnastics for the neck of Dr. Shishonin contraindicated?

Despite all its advantages and relative safety, gymnastics for the Shishonin neck has some contraindications... The complex must be approached with common sense and adherence to basic safety standards. If you feel unwell, any illness in an acute form, malaise, fatigue, it is better to postpone the lesson until a better time, in general, it is forbidden to perform exercises according to Shishonin under the following conditions:

Gymnastics of Dr. Shishonin: how to get the most out of the complex

Consider the important aspects that enhance the effect of the complex:

Regularity. At first, it is recommended to do gymnastics every day, after a couple of weeks it will be possible to switch to 3-4 workouts per week.
Smooth back. This is a requirement for any gymnastics exercise. In many respects, the results will depend on the observance of this principle. However, one should not forget about a flat back in everyday life, which will prevent scoliosis, osteochondrosis and other diseases associated with the spine.
Warm up. This precautionary measure will protect you from injury.
Positive attitude and belief in getting great results. A very important nuance that can significantly enhance the positive effect of the complex.
Sharpening movements in front of a mirror. Until you memorize the movements well, it is advisable to control the correctness of the exercises. If you have a like-minded person, you can correct each other. And you can also film your performance of the complex and evaluate the performance from the outside.
Take extra time to stretch your body.

Shishonin's cervical gymnastics: basic exercises and rules of execution

Gymnastics rules:

Shishonin's gymnastics base includes 7 exercises. Below will be given a brief description of them, the complex is very simple, but it is best to watch the video and repeat.

Metronome... Tilt your head to your right shoulder. If you feel comfortable tension, linger for half a minute. Return to normal position and bend over to your left shoulder. Stretch as if with the top of the head.
Spring... Lower your head down. Hold for 30 seconds. Then stretch your neck forward and up. And also linger for 30 seconds.
Looking up into the sky... Turn slowly to the right and freeze for 30 seconds, then do the same to the left.
Frame... Basically, this is the previous exercise (Looking to the sky) but with the shoulder girdle on. For this, the right hand is placed on the left shoulder, and the other is left on the knee. This is followed by fixation for half a minute, and execution in the other direction. The elbow is parallel to the plane of the floor.
Fakir... It is also analogous to the "Look to the sky" exercise, but this time the palms are brought together above the head, and the elbows are slightly bent.
Heron... The palms lie on the knees, the chin smoothly stretches up, and the hands are pulled behind the back. The pose is fixed for half a minute, then the exercise is performed in the opposite direction. Finally, stretch your neck with gentle bends to both sides.
goose... The final exercise of the complex. You need to stand up, fix your chin parallel to the toes of your legs, and stretch your neck forward. Then gently turn your head to the right side, slowly stretch towards the shoulder and fix in a stretched position for 30 seconds. Repeat for the opposite side.