Exercises of Dr. Shishonin for the neck with osteochondrosis. Gymnastics complex, video

Muscles in the neck and part of the back become less elastic over time, blood circulation no longer functions normally.

Muscles in continuous tension put high pressure on the cervical nerves, and the person experiences discomfort, dizziness and drowsiness. In order to eliminate these symptoms, Shishonin's exercises are perfect - exercises for the neck.

This complex was created by academician, candidate of medical sciences, doctor Shishonin.

Indications

Shishonin's neck exercises are a combination of gymnastic exercises aimed at restoring the elasticity of the cervical muscles, relaxation of pinched nerve endings, which ultimately will lead to the patient getting rid of acute pain.

Experts say Dr. Shishonin's neck exercises are completely safe and will not harm the body. The sooner a person starts taking care of the neck now, the less problems in the future will be associated with it.

Indications for a set of exercises for Shishonin's neck:

• headaches;
• frequent dizziness;
• insomnia;
• backache;
• pain in the cervical region;
• osteochondrosis of the neck;
• hypertension;
• hypotension;
• the occurrence of short-term numbness of the limbs;
• high likelihood of stroke.

If a patient discovers that he has one or more of the ailments indicated in this list, then doctors recommend that you immediately start doing exercises for the Shishonin neck.

In order for the therapeutic effect of these exercises to be as high as possible, you need to set aside a little time every day to do the exercises.

How does Shishonin's gymnastics affect cervical osteochondrosis, hypertension

With the defeat of the intervertebral discs, Shishonin's gymnastics - exercises for the neck - is a real salvation for the patient!

After performing the complex, a patient with cervical osteochondrosis will feel the same effect as after professional massage of the collar area.
Patients note that after doing it every day, these positive feelings will become more and more powerful.

Initially, Shishonin's gymnastics - exercises for the neck, were developed specifically for those people who have osteochondrosis of the cervical spine, however, after a period of time, it was proved that with such a disease as hypertension, these exercises have the same unique result as with osteochondrosis.

Shishonin's exercises for the neck: a full range, description

The Shinonin doctor's exercise complex consists of only 9 simple exercises that are recommended to be performed at home. It should be noted that before proceeding directly to performing exercises for the neck according to Shishonin, doctors recommend carefully studying the videos that show how to correctly and most importantly perform this gymnastics.

This gymnastic complex perfectly works out all the deep muscles of the neck, helps to rehabilitate after injuries and sprains..

Experts say that neck exercises such as the Shishonin complex are a program that helps not only achieve real results in the fight against specific diseases, but also a unique opportunity to tone the entire body.

Metronome

The initial position is the head straight, they begin to tilt it smoothly and slowly to the left, then to the right. This is repeated 5-6 times. When tilting in each direction, you need to hold the pose for half a minute.

Spring

This exercise is responsible for the development of the upper thoracic spine. The algorithm of actions is as follows - as far as the neck allows, they tilt the head forward, try to touch the chest with the chin.

They return the head to the starting position and, stretching the neck, push the chin up, stretch upward. It must be remembered that the main task is to stretch the muscles of the cervical spine to the maximum, you cannot throw the head itself back, otherwise the whole result from this exercise will be useless.

Take the starting position. The interval for lifting - lowering the head is 10 seconds, repetition - 5 times.

Goose

It is aimed at working out the most inaccessible muscles of the cervical spine, a state of stagnation arises in them more quickly, since in the process of life they are rarely activated.

To perform a pose, you need to stretch your neck forward and upward, imitating a goose, focusing on the fact that the shoulders are in a standard state, you cannot raise them!

The chin is slowly led down into the armpit. They fix this position for half a minute, then slowly take the starting position. The same algorithm of actions is performed to the left, fix and return. Repeat 5 times.

Looking to the sky

In order to stretch the nape of the neck, it is necessary to perform the following actions - turn the head as much as possible to the left, gradually move it upward, as if trying to see something in the sky, keep the upper position for 15 seconds. A similar combination of movements to the right is performed.

Don't miss the most popular column article: Glutamic acid - what it is, why and how it is used in sports, bodybuilding.

Frame

The next task from the Shishonin complex will be an exercise for the neck - a frame, its purpose is to relieve tension and relax the scalene muscles of the cervical spine. These muscles are also extremely rarely used by humans in everyday life.

The starting position is standard, the right hand should take its place on the left shoulder, the head should also be turned to the right, the elbow does not touch the chest, but is raised to the highest position.

The chin is placed on the right shoulder and at the same time they begin to press with the right hand on the left shoulder. Thus, the left shoulder is fixed and the hand is not allowed to rise, the exercise is performed for 30 seconds. After that, they turn their heads to the left and carry out all the same actions.

Heron

To restore the tone of the back and neck, doctors advise to work out this exercise option every day. When performing this exercise, you need to spread your arms to the sides, as deep as possible, but at the same time maintaining a feeling of comfort, then gradually raise your head up.

The chin stretches up and straight, the sensations will be similar to the fact that a person is trying to take off, in this position it is easy to feel all the muscles of the back. Further, this body position is fixed for 15 - 30 seconds and the initial position is restored.

Fakir

Raise the hands brought together by the palms up, above the head, monitor the position of the elbows. They should not roll forward or to the sides. Then they begin to gradually turn their heads to the left and right sides, trying to track the tension in the neck.

They continue to perform rotations for 15 seconds, the next stage is relaxation, return the body to the initial position. Perform 5 times.
Then they try not to strain, hands must be lowered, shoulders rest at this time, and then repeat the exercise to the right - each turn is fixed for 15 seconds and 5 repetitions are done.

Aircraft

When performing an airplane, you can easily stretch the hard-to-reach area between the shoulder blades.

Hands should be put in the next position - up and down, so that they form one straight line, for half a minute they try to catch the tension in the key zone, after that they take the starting position - they rest and perform 3 repetitions. After that, you should change hands and do the same a few more times.

Tree

The final task in the whole complex, its task is to stretch the spine as much as possible, perform the following actions - raise our hands up so that our palms look clearly at the sky or at the ceiling, and at the same time keeping parallel with the floor.

The head is tilted slightly forward for convenience. In this position, it is easiest to feel the stretching of the spinal vertebrae, then they take the starting position, perform these manipulations another 3 - 5 times.

Exercise rules

1. The complex is performed while sitting.
2. They try to make all the necessary movements and turns soft and in no way abrupt; compliance with this condition will help to establish blood circulation in the neck, stretch and work the problem muscles as much as possible.
3. Every movement is recorded.

If during the performance of the complex there are pain and discomfort, you do not need to stop performing the whole complex, experts recommend moving on to the next exercise and performing all actions with a smaller amplitude.

Important! In order for the result for the neck to be 100%, all Shishonin's exercises for the neck must be performed with an absolutely flat back.

If at the beginning of the course the back bends unconsciously, then you can resort to the next trick - to monitor the state by reflection in the mirror. After several sessions, you will get used to doing all the exercises with a straight back. The average number of repetitions for each exercise is 5-6.

How to improve the effect after exercise (stretching, massage)

To get the best results from Shishonin neck exercises, it is necessary to stretch this part of the body., experts note that to relieve residual stress in this area, you need to stretch the muscles well.

The right hand rises up and through the side and tries to reach the ear, while performing these manipulations, the result is consolidated, the lateral muscles stretch. The same must be done with the left side.

The next exercise - join hands in a lock and move to the occipital region of the head, perform alternately the lowest possible slopes down to the chest, after which they move to the starting position. All also keeping their hands in the lock, perform a turn with the whole body to the left and lower their head down, carry out this exercise with the right side.

Repeat each stretching exercise 2 to 5 times.

An excellent way to relax the cervical spine after a set of exercises for the Shishonin neck is self-massage.

how self-massage is done:

• You should put both hands on the neck area and pass the entire surface with intense stroking, the direction of movement is from top to bottom.
• To massage the forearm area, rub these areas in a circular motion with your fingertips, the direction of movement is preserved.
• To relieve residual stress from the collar area, the forearms are properly kneaded using pressure of varying degrees of intensity and depth. They devote most of the time to this particular part, since it comes to a relaxed state only in a dream.

Contraindications

A set of exercises aimed at the cervical spine from Shishonin is, at first glance, an absolutely safe procedure, but do not forget that all medical procedures have their own limitations. Before you start doing this gymnastics yourself, consult a doctor.

Not it is worth performing the complex if you have the following problems:

1. Severe and frequent neck pain.
2. Fever or a viral disease.
3. Open wounds and trauma.
4. Oncology of the cervical region.
5. Internal bleeding.
6. Pregnancy.

Important! Do not start these neck exercises if you feel unwell or tired.

Don't miss the most popular column article: Body drying for girls. Training program, detailed nutrition menu for a month by day.

Reviews of specialists and doctors

Experts unanimously come to the conclusion that Shishonin's gymnastics - exercises for the neck are a unique complex that really has a positive effect on the neck and back, after appointment, patients experience less pain and spasms, improves the condition of the body.

However, doctors note that it is worth overdoing it and the state of health will deteriorate, pressure may rise, dizzy, pain will increase, all this will happen only if the complex is incorrectly performed or the patient has a number of contraindications that prohibit performing these neck exercises.

This gymnastic complex can be used both for the treatment of existing problems and for prevention.

Gymnastics for the neck of Dr. Shishonin: video

Full range of exercises for the neck of Dr. Shishonin:

https://www.youtube.com/watch?v=_5zduHcNHDc

Neck gymnastics from Dr. Shishonin: