Shishonin: gymnastics for the neck with cervical osteochondrosis

Author's program of Shishonin for neck with cervical osteochondrosis

Most people have experienced such a disease as osteochondrosis. There is Shishonin gymnastics for the neck with cervical osteochondrosis.

According to the doctor, many existing pathologies of the neck, in particular osteochondrosis, are associated with excessive overstrain and deterioration of muscle elasticity.

As a result of the transmission of nerve fibers and blood vessels, there are significant painful sensations, stiffness, heaviness and many other signs.

Disease peculiarity

Gymnastics Shishonin for the neck with cervical osteochondrosis is carried out exclusively only for certain indications.

Because of excessive infringement of nervous fibers of a neck there are enough unpleasant sensations.

Often, there is acute pain in the form of lumbago, greatly increasing with the incline of the neck or even minor turns of the head.

The main signs of the presence of the disease include:

• headache;
• deterioration of vision;
• dizziness;
• nausea and vomiting;
• pain, moving into the heart.

In addition, sometimes there may be signs of a disease like:

1. lowering the sensitivity of the shoulder and occiput;
2. numbness of scapula;
3. a decrease in muscle tone.

This pathological process can occur for a variety of reasons. In particular, we can distinguish such as:

• heredity;
• sedentary work;
• lack of activity.

Often, such a pathology can arise and as a result of various kinds of mechanical effects. In addition, diseases of internal organs and greatly reduced immunity can provoke the appearance of a pathological process.

Indications

Gymnastics Shishonin for the neck with cervical osteochondrosis is carried out exclusively only for certain indications.

Because of the course of osteochondrosis and other neck diseases, muscles lose their original elasticity, excessive compression of nerves and blood vessels occurs.

All this leads to a subsequent disruption of the circulatory system and the development of painful sensations in the neck, as well as muscle spasms. LFK Shishonina is shown to people suffering from:

• osteochondrosis;
• migraine;
• hypertension;
• intervertebral hernia.

In addition, Shishonin's gymnastics are shown to those who suffer from memory impairment, dizziness and frequent fainting. For prevention purposes, the treatment complex is indicated when:

1. sedentary lifestyle;
2. emotional overstrain;
3. mental stress;
4. work at the computer for a long time.

It is also desirable to conduct a special treatment complex for spasms that have arisen in the muscles of the neck.

Gymnastics with cervical osteochondrosis Shishonina has many advantages, as it is able to quickly eliminate spasm in the muscles of the neck and strengthen them.

Since all the exercises are performed slowly enough, the probability of injury is insignificant.

Advantage of exercises

Therapeutic gymnastics, used for cervical osteochondrosis of Dr. Shishonin, has many advantages, in particular such as:

• exercises do not do harm;
• the complex is very simple to perform;
• you can do exercises at any age;
• do not need a lot of time;
• do not need to have special equipment.

After a few days you can feel a great relief, the pain and muscle spasms will quickly pass.

Only 20-3 minutes a day, dedicated to the holding of the gymnastic complex of Dr. Shishonin will help to get rid of the many existing unpleasant symptoms. To achieve a better effect in the therapy it is desirable to combine physical education with diet, massage and medication.

Contraindications

There are some contraindications to the use of the gymnastic complex for Dr. Shishonin's neck, which are important to consider. Such contraindications include:

1. exacerbation of the disease;
2. elevated temperature;
3. malignant neoplasms;
4. the course of infectious and inflammatory diseases;
5. pregnancy;
6. the presence of bleeding.

Even if there is a slight discomfort or fatigue, it is advisable to postpone physical education, because otherwise there may be various kinds of complications.

How are classes conducted?

Before applying the Shishonin gymnastic complex for osteochondrosis of the cervical spine, it is necessary to consult with the treating doctor. In addition, you need to consider certain requirements when carrying out a complex of gymnastics.

To spend gymnastics it is necessary daily under the special scheme which means under itself in the first 2 weeks perform the exercises every day, and then gradually reduce their number and bring up to 3 workouts in a week.

During the complex of exercises, you need to try to keep your back perfectly smooth, as this greatly depends on the success of the sessions.

To see the whole gymnastic complex by the technique of Dr. Shishonin it is possible on video.

Before you start the main complex, you need to warm up your muscles, by several smooth and gradual sips.

This will avoid increased injuries, since the load will be gradual. After each performed training you should spend a leisurely sipping, followed by a smooth tilt of the head.

The complex is designed to study all parts of the spine at the same time.

Basic, specially selected, exercises

The gymnastic complex for the neck with osteochondrosis of Dr. Shishonin consists of several specially selected exercises.

There are 6 basic positions based on the fact that the patient must take a certain position and then fix it for a few seconds.

In the first days of doing exercises is difficult enough, however, over time, the muscles will stretch and you can perform the whole complex without a special pile.

The metronome means smooth slopes of the head to the shoulder, and then you need to fix the position literally for 30 seconds. Repeat your actions in the direction in the other direction. You need to do 5 approaches for each side.

In the position of the spring, you should try to lower your head as far as possible and stay for 30 seconds, stretch it slightly forward and lift it upward. This exercise is carried out 5 times.

Exercise Goose implies that you need to stand up straight, keeping your neck straight. Then you need to gradually pull the head forward and gradually turn it to the right side, stand motionless for 30 seconds and repeat the other way. There should be 5 such approaches in total.

Position A look at the sky implies that you need to gradually turn your head gradually to the right, stand motionless for 30 seconds and turn it the other way. Repeat 5 times.

Exercise Rama is similar to the View, however, you also need to use the shoulder joint. The left palm should be placed on the right shoulder, while the elbow should always be parallel to the floor line. Repeat 1-2 times in each direction.

The position of the Heron completes the whole gymnastic complex. To perform it, you need to sit flat on a chair, place your hands on your knees. Then you need to lower your hands down, while lifting your head up slightly, and then return to its original position.

Do you still think that it is not easy to get rid of osteonecrosis?

Have you tried all possible means, but the pain does not retreat and prevents you from living a full life? Apparently yes, since you read these lines, and do not play with your children and grandchildren.

Enough to adjust to the pain in the back and joints, it is strongly recommended to read Dr. Dikul's article as it is possible to get rid of osteochondrosis and back pain... Read the article >>

A source: https://hondrozz.ru/lechenie/lfk/gimnastika-shishonina-dlya-shei-pri-shejnom-osteohondroze.html

Gymnastics Shishonina with cervical osteochondrosis

Back and joint health »Miscellaneous

People suffering from cervical osteochondrosis are mostly sedentary. This further exacerbates their problem.

Therefore, the best way to cope with the pain and restore mobility is the gymnastics for the neck.

With proper performance, it acts more efficiently than any medication, since it not only removes symptoms, but eliminates the main cause of osteochondrosis - weakness of muscles and ligaments.

Now there are many different methods of exercise therapy for cervical osteochondrosis. They can be studied in special centers.

One of the most popular and effective complexes is Shishonin's gymnastics.

This is the easiest and most affordable way to stop the progression of the disease and restore neck mobility without pain.

Features of gymnastics Shishonina

For many years, treatment of all problems of the musculoskeletal system with the help of Dr. Bubnovsky's technique has been popular. This unique system has helped more than one hundred patients.

And the scientific director of the Bubnovsky Wellness Center, Academician Shishonin, created his own complex. It is simple and accessible for everyone.

But at the same time, this is the most effective method of treatment of cervical osteochondrosis.

All exercises are performed sitting on a chair, they do not need any adaptations. Completely gymnastics takes no more than 15 minutes, so there will be time for everyone. It is especially useful to engage people of intellectual work, office workers, drivers.

This method of treatment can be used at any stage of the disease, it has no contraindications. All exercises Shishonin gymnastics differ by careful attitude to the spine.

They are necessarily supplemented by neck massage, mild muscle stretching and breathing exercises.

Basic principles of classes

But in order for exercises to be effective, you need to follow certain rules:

• Before you start, you need to consult a doctor;
• The first two weeks of doing it every day, then you can gradually reduce the load to 3-4 times a week;
• It is impossible to carry out movements abruptly, quickly to incline a head, only smoothness and gradualness will help to cope with an osteochondrosis of a cervical department;
• each exercise must be done 5 times to the right and 5 times to the left;
• It is important to ensure that during the sessions the back is straight;
• start the session with warming the neck muscles and a few stretches in each direction;
• It is not recommended to be engaged during a bad state of health, severe fatigue or infectious diseases;
• almost all exercises are performed in the sitting position, which helps to more effectively relax the muscles;
• feature of gymnastics is fixation of the head in the extreme position for half a minute, so that the muscles are well stretched;
• Do not try to perform the exercises immediately with the maximum amplitude, the load should be increased gradually;
• between exercises you need to rest so that the muscles are not strained;
• breathing should be even.

Apply Shishonin gymnastics for neck pain and mobility restriction

In what cases should I study

Academician Shishonin created these exercises specifically for people who experience any problems with the functioning of the spine in the cervical section.

It is desirable to study this complex and perform it regularly for those who often have such symptoms:

1. headaches, migraines;
2. sleep disorders;
3. constant fatigue, loss of efficiency;
4. problems with arterial pressure;
5. violation of blood supply to the brain;
6. decreased memory, concentration of attention;
7. restrictions in the mobility of the neck.

It is very important to observe the accuracy in the performance of movements

Advantages of Shishonin gymnastics

Another advise to read:Gymnastics for the cervical spine

To study the cervical spine, Academician Shishonin picked up only seven exercises. They are very simple, the technique of their implementation is easy to remember.

But despite this, such gymnastics is considered the most effective in osteochondrosis. It can be used to treat various diseases of the cervical spine.

But it also effectively prevents pathology, if done for prevention.

Gymnastics strengthens and stretches the muscles of the neck, improves blood circulation and metabolic processes. Therefore, after a few months of training using Shishonin's method, patients note the disappearance of pain, ease of movement, improvement of well-being.

Exacerbations of osteochondrosis do not happen in regular classes, but the disease does not progress. Retreat also symptoms such as headaches, weakening memory and vision, drowsiness, increased blood pressure.

The patient, in addition to the disappearance of pain, feels a surge of energy.

Description of exercises

It is very important that all movements are carried out exactly according to the method. Therefore, the complex should first be studied under the guidance of a specialist or at least with the help of detailed video lessons. All seven gym exercises are quite simple. They have unusual, easily remembered names.

When fixing the head, one must feel how the muscles of the neck are stretched

• "Metronome". These are slow slopes of the head first to the right, then to the left. In doing so, you should try to reach the top of the shoulder. After fixing the head in the extreme position, you must straighten and relax.
• "Spring". Lower your chin on your chest and feel the muscles of the back of your neck stretch. When lifting the head, pull the neck up and forward. In each position, stay for half a minute, stretching the muscles. Return to the starting position and relax.
• "A look into the sky." These are the turns of the head, but at the same time it is slightly thrown back. Therefore, in the extreme position, the sight is directed upwards. Perform them very slowly, not allowing the appearance of pain.
• "Frame". In this exercise, the head turns are performed together with the movement of the hand. For example, when turning to the right, the right hand is placed on the left shoulder, the elbow is parallel to the floor. In addition to stretching and strengthening the lateral muscles of the neck, this exercise affects the shoulder girdle.
• "Fakir". These are the same turns of the head as in the third exercise, but hands are raised, bent and joined by the palms.
• "Heron". The hands are on their knees. You need to pull your chin up, while trying to connect straight hands behind your back.
• "Goose". It is necessary to extend the neck upwards and slowly turn the head first to the right, then to the left. This exercise is desirable to perform in a standing position.

Gymnastics Shishonina gained fame in 2008. It quickly became popular all over the world. These seven exercises are performed for the treatment and prevention of cervical osteochondrosis. Many people have regained their health with this method.

A source: http://MoyaSpina.ru/raznoe/gimnastika-shishonina-osteohondroze-sheynogo-otdela

Gymnastics Shishonin for the neck - a set of exercises, tip on charging

The personal experience of using Dr. Shishonin's gymnastics for the neck literally shook me, well, I did not believe that from simple, as it seemed, offhand exercises can seriously improve the situation with the cervical osteochondrosis. An, no, I was wrong!

But, honestly, I would be so wrong and mistaken, I am totally delighted with the complex of exercises by Alexander Shishonin, working capacity returned to me, my blood pressure stopped rising, yes, I just had better sleep.

I delayed everything, I did not write an article about Shishonin's neck gymnastics, I was going to think, but ...

It's been three days since everyone seemed to have conspired: motherscervical osteochondrosis worsened, a friend complains aboutpain in the neck, the nephew walks like a wooden one and, if called, turns around with the whole body.
To such a clear and unambiguous signal, how not to listen?

Therefore this article... othe swan's neck!

Which, in combination, is still strong, flexible and enduring. By the way, did you wonder why such a "neck-ideal" is called a swan, and not... giraffe, for example?

Someone might say that swans are more graceful than giraffes... Perhaps. And why, they are more graceful? - I continue to ask children's questions.

Why is the swan neck more practical (response from anatomy)

At the giraffe, as, however, and at the person,7 cervical vertebrae, whileswan - 31! Naturally, the more vertebrae, the more elegant the bend turns, the turn and similar movements, which we are a little envious.

But, no matter how hard we try, we will not add new vertebrae and we will have to manage with those that nature has awarded us.

Pain in the neck, consequences of cervical osteochondrosis

Now quite young, you can even say, young people, they face neck pain.

What can we say about the average age, the more prepending? ANDosteochondrosis, and strangulation, and disc herniation...

And this is not a complete list of problems on our head. More precisely, on our long-suffering spine, offended by the upright.

Infringement of nerve endings with cervical osteochondrosis, which occur in the overwhelming majority of patients, leadto impaired brain activity, impaired vision, numbness of limbs, headaches, which are very difficult to stop with conventional analgesics,dizziness... And there is not far off and earlystroke.

Exercises for osteochondrosis of the cervical spine

However, we can still change everything if we take seriously our cervix. Let it be and not swan.

There is not one method of exercises for osteochondrosis of the cervical region, aimed at combating the symptoms and consequences of the developed diseases.

About the simplestself-massage neckyou can read here.

10- 15 minutes a day of vigorous massage movements in the area of ​​the difficultly unbending bound neck for a month and you will not recognize yourself.

If you yourself are still difficult to massage your neck, it happens that cervical osteochondrosis is combined with thoracic and then there are elementary problems with the raising of hands to the height of the shoulders, I advise you to stop your choice on of variousdevices for massageproblem zone, in this case, neck, then look here. (On the mechanical devices for self-massage, massage mats and applicator Kuznetsova, very effective in helping with pain in the back).

But the fact remains, the greatest result is precisely the complexes of exercises for the cervical spine with osteochondrosis, the techniques developed by those whohimselffaced with a similar problem. Who was seriously injured and faced with a dilemma - either a fight or a complete disability ...

These are the methodsValentina Dikul, Mirzakarim Norbekov, Sergei Bubnovsky...

Of course, now before theseMastersit's not easy to get there.

Those people who started at least to do something, already by the second-third month of employment will notice that the usual pallor for them will change into a healthy pinkish complexion, they will become better seen and remember important things, they will be visited by ideas not only about a comfortable bed and that no one pestered a minute or six hundred, and they will want something else, which they already have forgotten to think about because of problems with health.

Gymnastics for the neck of Dr. Shishonin

In this article I want to introducecomplex of exercisesat an osteochondrosis of a cervical department of a backbone of Alexander Shishonin,which seemed to me the most simple and at the same time effective.

He is the scientific director of the Bubnovsky Medical and Wellness Center, a consultant to the Personal Body Training Studio "London Body School Moscow, and the head of the clinic of kinesitherapy and rehabilitation "Health of the XXI century"

My opinion on the gymnastics for the neck of Dr. Shishonin

The gymnastics of Alexander Shishonin for the neck is simple and accessible to any person.

The main counter of exercises (gymnastics for the neck) Shishoninais the fixation of positions. They turned their heads and fixed themselves. Pull out the neck and lock. And not for 1 second, but for 10-15.

No matter how funny it sounds, 15 seconds for the neck is a lot. Your neck will have time to tighten thoroughly. And after a certain number of repetitions, you will understand that gymnastics is simple only at first glance.

Some time ago this variant of aerobics was popular -callanetic. There, too, there were many static exercises associated with fixing the situation. Muscles swing to cheers. Although, too, it seems nothing particularly difficult - no loads, no coagulation.

Rules for the performance of Shishonin exercises for the neck

• We monitor breathing, with rapid heart rate and low blood pressure, we reduce the rate and the number of repetitions;

• exercises begin during the period of remission;

• at the first sessions reduce the number of repetitions in the difficulty of performing and growing tension and pain in the neck;

• the effectiveness of the exercises depends on the back straightened during the gymnastics;

• At the beginning of the course, Shishonin cervical gymnastics is performed every day, you can even twice a day (2-3 weeks), then to maintain the form enough 3 times a week.

Indications for treatment by gymnastics, except for cervical osteochondrosis

1. private headaches;
2. increased arterial and internal pressure;
3. tension in the collar zone;
4. symptoms of VSD (vegetative-vascular dystonia);
5. fainting, dizziness, nausea;
6. decreased memory and concentration of attention;
7. the existing shortage of cerebral circulation;
8. insomnia and anxiety.

Contraindications of charging for the neck according to Shishonin

• acute inflammatory and infectious diseases with an increase in body temperature;
• exacerbation of osteochondrosis and any chronic diseases accompanied by severe pain;
• with bleeding.

The benefits of gymnastics Dr. Shishonin

1. Strengthening of the muscular corset in the neck and pectoral muscles;
2. improvement of blood supply in problem areas;
3. the tone is normalized - constant tension, hypertonus, "stiffening muscle spasm;
4. Unhurried exercises are well reflected in the nervous system and then falling asleep;
5. there is a prophylaxis of vascular accidents, attacks of hypertension;
6. return of work capacity and motor activity.

Exercises for osteochondrosis for the neckcomplex of Dr. Shishonin are simple, remember quickly, you can even do at work during lunch break. Although the video has its pluses - nice music and doing gymnastics it is possible together with the author, it will not be necessary to count. He turned, and you there too!

After the first time you have a guaranteed muscle ache, but what to do, our neck with our office-sedentary lifestyle is almost not developed. But the sheepskin is worth the candle. At stake is your health, which, to put it in computer language, you will not be proabregitet ...

Kind to youhealth, alternative and unique, because you decided to take it into your own hands, rather than relying on the wonderful tablet and advice of the guru. Yes be with youFORCE!

A source: http://alter-zdrav.ru/uprazhneniya-dlya-shei-pri-osteohondroze/

Performing gymnastics Shishonin with osteochondrosis of the neck

Gymnastics Shishonina with osteochondrosis of the cervical region is due to its popularity to the increasing number of patients suffering from this disease.

More and more people are engaged in intellectual work, presupposing a sedentary lifestyle. After all, the basic physical types of work are performed by robots.

Thus, Shishonin's gymnastics became a defense against osteochondrosis, and not just a complex of exercises.

With osteochondrosis of the cervical region, a person experiences not only pain and discomfort - his head may be sore, thoughts can get confused, he constantly tends to sleep. All this is the result of poor blood supply.

Shishonin for many years led the rehabilitation center named after Bubnovsky, there he invented and perfected a unique The effectiveness of the method that facilitates the return to the neck of the neck of the former flexibility, that is, the restoration of blood circulation in brain.

A long and immobile seat leads to the fact that the muscles lose elasticity and pinch large veins and nerve fibers. If the exercises are done correctly in the prescribed sequence, then any person, any age and sex can perform them.

Indications for gymnastics Shishonina

The technique developed by Dr. Shishonin is shown to people with the following diseases:

1. Osteochondrosis of the cervical spine.
2. Chronic headache and dizziness.
3. Vegetosovascular dystonia.
4. Chronically high blood pressure.
5. Memory impairment, weakened attention.
6. Insomnia at night and increased sleepiness during the day.
7. Increased intracranial pressure. This pathology can lead to a stroke, that is, the rupture of the cerebral vessel, as a consequence - an instant death from hemorrhage to the brain.

Contraindications to gymnastics Shishonina

Like any treatment, the gymnastics neck of Dr. Shishonin has a number of contraindications. It can not be done when:

• Increased pain syndrome. All exercises for the spine can be done only in the absence of pain. If she appeared, the exercise must be stopped.
• Elevated body temperature. In this case, a person very quickly loses control over his coordination, can fall and injure himself.
• Presence of malignant tumors not only in the spine, but in any other organ.
• Infectious or inflammatory diseases. First of all, it is necessary to cure all these inflammations.
• Pregnancy. In this case, an increased strain on the mother's backbone can harm both her body and her baby, up to the termination of pregnancy.
• Presence of bleeding. Danger represents both internal bleeding and external. When doing gymnastics, it can intensify, and a person first loses consciousness, and then dies of blood loss.

General recommendations

Before the gymnastics for the neck with osteochondrosis should read the general recommendations. The intensity of training should gradually decrease, so the first 2 weeks they pass every day, then their number decreases to 3 times a week.

Performing any exercises from the Shishonin complex, the back should be kept straight - this is the main condition for success. In the rest of the time, in ordinary life, too, we must ensure that the back is always straight.

To properly perform exercise therapy for Shishonin, training can be done in front of the mirror.

Before the start of classes, you should warm up the body with several pull-ups on the bar and easy gymnastics: swinging hands, bending and running on the spot.

And the last recommendation is that all exercises should be done with a smile and faith in a full recovery.

Complex of exercises by the method of Dr. Shishonin

For the convenience of remembering the exercises, each of them has its own name. Gymnastics for osteochondrosis can be performed in a car, in front of a computer, behind a sewing machine, etc.

- wherever a person is forced to sit motionless for several hours. The whole complex of exercises takes 15-20 minutes. This is comparable to a small break or a production break, provided, by the way, by the Labor Code.

So, the exercises for osteochondrosis Shishonin:

1. This exercise is called "Metronome". The starting position is straight back, hands are lowered, the head gently bends towards the left shoulder. It is necessary to feel the tension of the muscles when trying to get the top of the shoulder. The shoulders are still. In each side, it is necessary to tilt the head 5 times. Slowly, diligently, with effort.
2. "Spring". The starting position is the same - the back is straight, the shoulders are lowered. The head should be lowered slowly until the chin rests against the chest. Pulling the neck, you need to fix the position for 30 seconds. Then the head slowly reclines and is also fixed for 30 seconds. This swing can be repeated 5 times.
3. "A look into the sky." The head turns to the right, the chin at the same time holds as high as possible, to the level until a painful sensation appears in the neck. Lock this position for 30 seconds. Then the same to the left, and so on 5 times.

Further some more exercises are done:

• This exercise is a continuation of the "Look into the sky" and is called "Frame". It is complicated by the connected shoulder girdle. To do this, the right hand is placed on the left shoulder, and the turn is carried out by the neck and the entire torso. The principle is the same - holding in the extreme position for 30 seconds and 5 repetitions in each direction.
• Exercise "Heron" includes hands, so in the starting position they must lie on their knees. Then, at the same time, pull your chin up and forward, and your hands behind your back, connect your fingers and maximally roll back your shoulders. In this position, you must stop for 30 seconds, then return to the original. Repeat this exercise should be at least 5 times.
• The initial position of the exercise "Goose" is standing. Chin should be pulled up and forward, and the head to turn to the right until the pain in the neck, in this position should be frozen for 30 seconds. After this, the exercise is repeated, but to the left. It is necessary to make such repetitions at least 5.

Regular application of this gymnastics and massage can not only heal from osteochondrosis, but also not allow it to develop at all. Therefore, gymnastics for osteochondrosis of the neck of Dr. Shishonin not only heals, but also is the prevention of such a disease.

A source: https://OrtoCure.ru/pozvonochnik/osteohondroz/shishonin-uprazhneniya.html

Gymnastics Shishonina with osteochondrosis of the cervical spine

Many already know that if regularly and competently do the exercises that Academician Shishonin (gymnastics for neck) has created, osteochondrosis of the cervical, thoracic and even lumbar begins to recede. Practically everyone can do it even at home.

For a start, you need to consult your physician, and only after his approval you can start such a physical therapy.

If you do not consult a specialist, any consequences are possible, for which only you and no one else will answer. Without a proper education, one can only aggravate the situation.

In any case, if the doctor has prescribed medication or other treatment, then in no case should he be thrown. LFK is just an addition.

In what cases will the treatment complex help?

According to the author, the scientific figure Alexander Shishonin, the exercises listed below contribute to the restoration of trophic rootlets, relieve pain and promote the relief of spasms, help with pinching and hypothermia, certain diseases of the vertebrae (including number and osteochondrosis), only if they are performed correctly and applied only as a supplement to the main, appointed by a doctor treatment.

Osteochondrosis of the lumbar spine is an actual problem, known to more than 50% of the adult population. Therefore, this method can be used as self-help.

The academician also considers gymnastics effective for pain of varying strength in the neck, vegetative-vascular (neurocirculatory) dystonia, repetitive episodes of dizziness, hypertension, stress and chronic fatigue, memory loss, various abnormalities sleep. Pathological changes in the mobility of vertebrae, not only cervical, but also in the chest and lower back, vertebrobasilar insufficiency - indications for exercise.

Alexander Shishonin recommends his complex to those who lead a sedentary, passive lifestyle, a lot of time conducts in front of the computer or behind the wheel, on his legs, forced to lift weights and has heavy physical load. With the permission of the attending physician and the absence of contraindications, it is possible to engage in gymnastics according to the author's method to those who are exposed frequent emotional and mental overload and stress, unbalanced nutrition, prone to excess body weight and obesity.With a preventive goal for strengthening the lumbar region, you can also carry out such exercises.

Contraindications to prescription

There are certain contraindications to the gymnastics for the lumbar spine according to Shishonin.

1. 1 Disease exacerbation. In a period of particularly acute pain, you must strictly follow all the doctor's prescriptions and try to avoid stresses.
2. 2High temperature. In addition to general weakness and deterioration of well-being, pain can increase. Big risk of falling, getting injured.
3. 3Onkological processes. The presence of tumors, especially malignant.
4. 4 Infectious and inflammatory processes. First you need to treat these pathogens under the strict supervision of a doctor, clearly performing all of his appointments, and only then proceed to the gym.
5. 5Pregnancy. Exercises require heavy loads on the spine. When the complex is performed, bleeding, miscarriage, premature birth, intrauterine injuries of the child and the development of malformations up to a lethal outcome may occur.
6. 6The presence of both internal and external bleeding. In this case, it is strictly forbidden to engage in such exercises, because the slightest movement can cause increased bleeding. This is fraught with a decrease in blood pressure, dizziness, loss of consciousness and shock until death.

Even if you just feel bad or very tired, it is advisable to postpone the gym to avoid complications.

How are classes conducted?

If you consulted a doctor and he allowed you to do these exercises, you can proceed. First, read the general recommendations:

• To conduct gymnastics should be regular, according to the scheme: the first 2 weeks - every day, then smoothly reducing the number of trainings to 3 per week. This is an approximate scheme, you must proceed from your own state of health - you do not need to overpower yourself.
• The back should be perfectly straight while doing the exercises. This is an indispensable condition on which depends the success and effectiveness of your studies. At the usual time, too, do not forget to follow your posture.
• The very first training should be done in front of the mirror to monitor the correctness of the exercises. You can find yourself a companion and do gymnastics together, watching each other and making comments.
• Before performing gymnastics on Shishonin, as with any other, it is necessary to make "warming up" of several pull-ups to avoid injury.
• After each workout, you should spend stretching, pressing your hands first on the right side of the head and tending it to the left shoulder, and then vice versa.
• Well, the most important thing is the belief in the result! A positive attitude is the key to success.

The complex is designed simultaneously for all departments of the spine.

Basic Exercises

In total in this gymnastics 6 exercises based not only on the desire to occupy a certain position, but also to fix it for several (usually 15-30) seconds, which is at first difficult. Gradually, as you train and stretch the muscles, you will notice relief and will be able to perform them without much difficulty.

The first position is the Metronome. You should gently tilt your head as close as possible to the shoulder on the right side, stay in this position for about 30 seconds, then carry out this exercise in the opposite direction. Repeat 5 times.

The second position is "Spring". You should tilt the head down for 30 seconds, and then pull it slightly forward and up, again fixing for half a minute. Running 5 times.

The next exercise is "Goose". To perform it, you should stand up straight, holding your neck straight, and your chin parallel to the floor.

Try to stay in this position for about half a minute, and then do the exercise the other way. Repeat 5 times.

The fourth position is called "A look at the sky." To do this, you need to turn the head to the right to the maximum and hold for half a minute, then similarly execute the other way. Repeat it 5 times.

The next exercise is called "Rama" and is similar to "Look but you need to use the shoulder belt, placing your left palm on your right shoulder and holding your elbow parallel to the floor. It is executed 1-2 times.

Complete the complex exercise "Heron". You need to sit on a chair, put your hands on your knees, try to keep your chin parallel to the floor. Then you need to take your hands down while pulling up your head, and then return to the starting position.

In addition, you can do other exercises for the waist. These are different stretches, actions on fitball (a large gymnastic ball), a horizontal bar.

For the lumbar department, there are also the techniques of Vyacheslav Pilyuiko (scientist, neurologist) and Sergei Bubnovsky (doctor of medical sciences, professor).

Once again, it must be emphasized that before performing them one should consult a doctor.

Patient Reviews

In general, about this method of positive feedback. If you believe in the result and regularly perform the exercises, observing the safety technique, then you can achieve good results.

Some patients noticed a decrease in dizziness and less pain in the neck and lower back. There is evidence that gymnastics for the neck by the method of Alexander Shishonin helps reduce intracranial pressure.

In any case, such exercises will benefit and can serve as a good prophylaxis for the development of osteochondrosis not only of the cervical, but also of the lumbar spine.

A source: http://LechenieGryzhi.ru/shishonin-gimnastika-dlya-shei-osteoxondroz-shejnyj/

Gymnastics Shishonina with osteochondrosis of the cervical department: the rules for performing therapeutic exercises

Gymnastics for the neck of Dr. Shishonin - an affordable element of therapy to eliminate negative manifestations in osteochondrosis of the cervical region. Author's methods are approved by vertebrologists, neurologists and orthopedists.

Inclusion of the Shishonin complex in the rehabilitation and treatment program for diseases of the spine, cerebral complications can significantly increase the effectiveness of therapy. Execution of the original exercises with cervical osteochondrosis gives a noticeable result in a week after the beginning of the exercise.

general information

When treating spine diseases, it is important to use not only medications, but also other elements of therapy.

Therapeutic gymnastics is included in the list of rehabilitation programs for most pathologies developing with lesions of intervertebral discs, bone structures, jamming of nerves and vessels.

Patients with a diagnosis of cervical osteochondrosis often complain that headaches appear, memory decreases, increased intracranial and blood pressure, disturbed sleep, worried about dizziness at osteochondrosis.

Therapeutic gymnastics allows to reduce the listed symptoms.

Important point- Conducting classes in conjunction with taking medications, attending physiotherapy sessions, proper nutrition, massage, other methods.

Shishonin A.Yu. - Candidate of Medical Sciences, a well-known specialist in the treatment of diseases of the musculoskeletal system. Years of searching and experimenting helped to develop a unique therapeutic and health gymnastics for the cervical department.

According to Dr. Shishonin, many problems in adults appear against the background of disruption of the internal muscles of the cervical region: negative factors affect the elasticity of tissues. Gradually excess overstrain of muscle tissue leads to compression of blood vessels and nerves, which provokes pain syndrome.

According to the doctor, only the return of the optimal condition to the muscles of the neck and shoulder girdle eliminates the prerequisites for pinching the sensitive structures and blood vessels that feed the brain.

After the course of therapeutic health gymnastics, the patient forgets about headaches, spasms of blood vessels, dizziness, sleep normalizes, memory improves, soreness in the neck area disappears.

Features of the Shishonin complex:

1. the technique involves performing seven exercises;
2. during gymnastics mandatory fixation in a certain position for 30 seconds;
3. you must strictly follow the technique of performing exercises, the number of repetitions, the time of fixation of the neck, head, body;
4. the exercises resemble yoga;
5. After training, it is necessary to make certain movements to remove muscle tension;
6. the regularity of the performance of Shishonin's gymnastics is important;
7. each exercise from the original complex has its name, which is easy to remember: Heron, Fakir, Goose, Spring, A look at the sky and others;
8. Before the beginning of the classes the complex should be approved by the attending physician.

The original method of rehabilitation does not replace the use of chondroprotectors, muscle relaxants, analgesics, and NSAIDs, and it complements medical therapy.Important point:the use of the author's technique allows you to significantly reduce the consumption of pain medication.

Benefits for cervical osteochondrosis

Result of lessons:

• decrease in the strength of negative reactions;
• reduction or disappearance of pain syndrome;
• restoration of vertebral mobility;
• elimination of muscle spasm;
• improvement of general well-being;
• normalization of memory, sleep;
• a decrease in the strength of neurological complications or the disappearance of negative symptoms.

On a note!Gymnastics Shishonin is used not only for the treatment of cervical osteochondrosis, therapeutic exercises positively affect the condition of patients with other neurological diseases and negative manifestations. The complex of exercises improves blood circulation in the affected department, activates the supply of nutrients and oxygen to the brain, reduces the compression of nerve roots and vessels.

Indications for Exercise

Complex Shishonin useful to do when identifying many health problems:

1. cervical osteochondrosis;
2. insomnia or persistent drowsiness;
3. migraine of a chronic nature;
4. poor blood supply to the brain;
5. high pressure;
6. the occurrence of sudden dizziness;
7. decreased mobility of the neck, the appearance of pain in this zone;
8. The rehabilitation period after operations on the background of back injuries;
9. the patient suffers from manifestations of vegetovascular dystonia;
10. there are complaints about difficulties with remembering information;
11. development of vertebrobasilar insufficiency.

Contraindications

Classes on the technique of Shishonin should not be carried out when identifying the limitations:

• exacerbation of chronic diseases;
• pregnancy;
• infectious pathologies;
• active inflammatory processes;
• bleeding of any strength and etiology;
• the patient has a fever on the day of training;
• tumors of all kinds and sizes;
• marked exhaustion of the body;
• a sharp decrease in immunity and vitality.

Benefits

7 reasons for classes by the method of Shishonin:

1. Good results against the background of regular classes.
2. The ability to reduce the consumption of drugs.
3. Method availability.
4. Gymnastics is suitable for people of different ages, there is no need for special physical training.
5. Elimination of factors that disrupt the supply of sufficient oxygen and nutrients to the brain.
6. Gradually disappearance of pain during osteochondrosis of the cervical zone, neurological complications.
7. For classes, special adaptations are not needed, the complex of author's exercises can be performed at home.

Useful recommendations for patients

The treatment and rehabilitation method will be effective if the rules are followed:

• to study exercises under the guidance of an experienced instructor or physician-physiotherapist;
• perform the whole complex;
• Do not skip classes. Exception - poor health, the emergence of temporary restrictions (section "Contraindications");
• follow the scheme: during two weeks of training are held daily, after 14 days to change the schedule - three times a week;
• required condition- keep your back straight while performing the Shishonin complex;
• with cervical osteochondrosis and signs of poor blood supply to the brain, not only do therapeutic gymnastics, but also take medications prescribed by a neurologist and a vertebrologist;
• the first days it is obligatory to do Shishonin exercises in front of the mirror to control the accuracy of movements, then - at will;
• at the end of the session the doctor recommends relaxing the muscles;
• an obligatory condition for achieving a positive result is a belief in recovery and one's own strength.

Author's technique: a description of seven exercises

Gymnastics for neck Shishonina: the basic complex consisting of seven exercises:

1. The first is the Metronome.AND. P. (starting position) - Head straight. Smoothly tilt the head first to the right shoulder, fix for 30 seconds, return to the starting position. The same action should be repeated in the other direction with mandatory fixation of the head. The number of approaches is 5.
2. The second is the Goose.The head is straight, it is important to make sure that the chin is parallel to the floor. Smoothly stretch your head forward, trying to keep the position of the chin, turn your head to the left, it is good to reach for your left shoulder. Fixation is required for half a minute. Repeat the movement the other way. There are five approaches.
3. The third is the Spring.The starting position is invariable. Lower the chin, fix the position for 5-8 seconds, push the chin forward and slightly up. It is important to remember the fixation of the head at this moment. The number of repetitions is the same.
4. Fourth - A glance into the sky.Carry out carefully, when the pain appears, reduce the amplitude. The maximum turn of the head to the right side, wait 30 seconds, slowly take the starting position. Repeat the cycle 5 times in each direction.
5. The fifth is the Frame.Actively works not only the head, but also the humeral girdle. You need to perform a "look at the sky but use your hands: the palm of your right hand is on your left shoulder (be sure to keep your elbow parallel to the floor), and put your other hand on your knee. Then do the same with a change of hands. It is important to remember the delay in the desired position for half a minute.
6. The sixth is Fakir.The head is straight, but you need to lift your arms, connect them at the top, slightly bend the limbs in the elbows. Rotate the head in the left and right sides to do according to the standard scheme, always fix at 30 with the desired position.
7. The seventh is the Heron.You need to sit on a comfortable chair, put your hands on your knees, keep your head as always, smoothly. Straighten your hands, like the wings of a heron, back and a little down, your head at this point you need to pull up, like a bird. It is obligatory to save half a minute the tension of all muscles, after returning to I. P.

The final element of the Shishonin complex is stretching. With your right hand (palm), press on the head on the left side, gently tilt it to the right, trying to reach your shoulder. Similarly, the stretching must be done in the opposite direction.

Fixing the result

After elimination of signs of osteochondrosis, restoration of blood supply to the brain, disappearance of compression of sensory elements, it is important to prevent relapses of the disease.

One of the advantages of Shishonin gymnastics is the possibility of using the complex not only in the period of active phase of treatment, but also for the prevention of exacerbations of osteochondrosis, prevention of neurological disorders.

Doctors recommend periodically performing authorial exercises for the shoulder girdle and neck to maintain a good state of muscles, ligaments and vertebrae.

The frequency of classes, the duration of the course is determined by a neurologist or vertebrologist.

Harm from gymnastics Shishonin is not present (at observance of rules, the account of restrictions), and advantage is well appreciable for people of any age.

Patient Reviews

"Excellent result "I feel a surge of vigor and strength "The soreness in the neck and shoulders disappeared "I feel better, the pressure has decreased, "Less worried about headaches "I sleep well - so patients respond about the results after the course of therapy with the use of gymnastics Shishonin. There are practically no negative reviews: negative statements, doubts about the effectiveness of the method appear more often with irregular performance of the complex, non-observance of exercise techniques.

Studies using the author's technique Shishonin are useful for patients with cerebral complications, cervical osteochondrosis.

After the course of therapeutic gymnastics the result is noticeable not only in the problem department, but also there are positive changes for the whole organism.

The Shishonin complex is a simple, non-medicinal method with no material costs for treatment, prevention of back and spine diseases.

A source: http://vse-o-spine.com/bolezni/osteohondroz/gimnastika-shishonina.html