At the moment, a set of exercises according to Shishonin is the most effective and safe method of therapy. It helps combat many neck problems, improves overall well-being and normalizes healthy sleep. Gymnastics are easy to do. However, before starting treatment, it is recommended to consult a doctor to exclude contraindications.
Features and symptoms of the disease in this part of the spine
At the initial stage, intervertebral changes are invisible, but over time, weakening of the discs, spinal region and cervical mobile joints is observed.
A person begins to have a headache and feels heaviness in the shoulder area and neck. Subsequently, a hernia forms between the vertebrae, blood flow is disrupted, as a result of which the gap between the vertebrae narrows and pressure is exerted on the nerve endings. During movements, pain is felt and a characteristic crunch is heard. Sometimes compression in the cervical spine can result in pain in another part of the back .
Who is the course intended for?
For inactive people who lead a sedentary lifestyle and move little, Dr. A. Shishonin has developed a series of gymnastic exercises. Inactivity leads to headaches, a person quickly gets tired, and pain is felt in the back of the head.
Shishonin's gymnastics for cervical osteochondrosis consists of a series of exercises that effectively relieve pain and spasms in the neck. After performing them, tired muscles relax, and an improvement in the mobility of the vertebrae is observed in the cervical region. The technique is also useful to use comprehensively for the treatment of hypertension .
The essence of the technique and a little about its creator
A dozen years ago, Dr. A. Shishonin began to work closely on developments for the treatment of osteochondrosis. To do this, he was able to develop a whole range of special physical education classes.
In 2021, he published a book about the competent treatment of hypertension. The chapters include improved technologies of gymnastic exercises for the treatment of neck osteochondrosis.
When observing his patients who were undergoing a treatment cycle at the Bubnovsky rehabilitation center, the doctor came to the conclusion that the decisive factor in cervical ailments is impaired blood flow.
By performing his gymnastic exercises, spasm in the occipital region can be eliminated, which helps normalize blood circulation, after which a person’s health improves.
Benefits of charging
The advantages of performing gymnastics for the collar area according to Shishonin’s method are::
- Microcirculation of blood flow is normalized in arteries and tissues.
- Spasms are relieved, pain goes away.
- The muscle tissue in the cervical region is strengthened.
- In the collar zone, ossification and tension are relieved.
- Improves mobility and quality of night sleep.
The benefits of Shishonin gymnastics
The main benefit of the author's exercises according to Dr. Shishonin is to strengthen and increase the tone of the neck muscles, restore blood circulation and tissue nutrition. In addition, brain function improves, spasms and muscle tension are eliminated.
With regular exercise, you can say goodbye forever to headaches, dizziness, discomfort in the cervical region, insomnia and high blood pressure.
Over time, therapeutic exercises restore motor ability, positive mood and well-being.
Physical education is excellent for both treatment and prevention of various diseases and conditions in the neck. Designed for all age groups.
Charging Shishonin is especially necessary for people who are exposed to frequent stress, hypothermia, and high intellectual and physical work.
Who is recommended to use the exercises?
Gymnastics is indicated for people who suffer from painful cervical osteochondrosis or have other spinal diseases. Those at risk are those who endure daily mental, mental and emotional stress, move little, and eat poorly.
The classes include 7-10 basic, simplest, but very effective exercises . They are able to restore normal tone to the neck and shoulder girdle, eliminating pinching and spasms in sensitive tissues. With the help of gymnastics, therapeutic therapy proceeds favorably.
How are classes going?
The author of the physical exercise treatment method, A. Shishonin, recommends performing a simple cycle of exercises for the neck muscles on a regular basis. If you perform therapeutic exercises correctly, then in a short time the blood supply to the affected area returns to normal.
This type of load helps relieve pain and spasms. Weakened areas begin to receive nutrition more effectively. In muscle tissue there is a stable insusceptibility to negative factors.
Along with doing gymnastics, you need to monitor your diet and avoid the use of strong drinks and tobacco. Walking in the fresh air is beneficial.
Features of performing exercise therapy
For osteochondrosis in the occipital region, the attending doctor may prescribe exercise therapy. The exercise cycle is selected by the doctor who conducts physical therapy .
When observing an acute phase in a patient, exercise therapy is not prescribed, since it contains dynamic exercises. A complex of such activities in such cases can lead to an increase in clinical pathologies. Because of this, irreversible changes are provoked in the spinal region.
If pain in the collar area worsens, you can attend classes with isometric exercises. With them, pain in the vertebrae is relieved, and they cannot harm human health.
Basic principles
Before starting the treatment complex, you need to consult with your doctor to eliminate possible consequences. Some of the pathologies may result in surgical treatment .
The massage technique developed by Shishonin is categorically not recommended for use during exacerbation of SCH, otherwise you can get the opposite effect.
In some cases, after performing Shishonin exercises, a person may feel discomfort.
We invite you to watch a video about the basic principles of Shishonin gymnastics:
Contraindications
A gymnastics course is a safe type of procedure, but like any event it requires common sense. Do not overstrain the body if you suspect a serious illness.
Absolute contraindications to exercise are:
- ankylosing spondylitis; recent meningitis, stroke, heart attack; headache and dizziness of unknown etiology; recent surgery; congenital abnormalities in the structure of the upper spinal column; spinal infections; osteochondrosis in the active phase; external or internal bleeding; increase in temperature indicators.
Opinions of doctors and patients about treatment
- Valentin Dikul, healer recognized by the people of Russia and the CIS countries. He runs the medical rehabilitation center for bone diseases.
In 2009 got acquainted with the technique of A. Shishonin’s method, which he developed for the treatment of cervical osteochondrosis. The approach to correcting a neurological problem is very interesting. He interested me. When performing the exercises independently, patients do not feel any aggravating tension.With a systematic approach to the treatment process, joints are restored. There is no need to put off such opportunities for later. Be healthy today.
- Maria, 60 years old.
I worked as an accountant for many years, during which time I acquired many ailments. Including cervical osteochondrosis. At first, I didn’t even believe that by doing simple exercises every day, I could help myself if I had serious pathologies. The classes took approximately 20 minutes.I felt lightness not only in the collar area, but throughout the entire body, after the first classes. This is even surprising! I regularly followed Dr. Shishonin’s method for a month. During this time, the pressure returned to normal, and the fatty hump on the neck almost completely disappeared. The technique is simply wonderful! I recommend.
- Alevtina, 47 years old .
I trained for two weeks using a method that included the simplest exercises. The difficulty was to carry them out correctly, otherwise you wouldn’t get any results. Today I have the same blood pressure as a young girl. I sleep normally and feel good.
The cycle of gymnastics training sessions prescribed to patients for the treatment of cervical osteochondrosis by doctor Shishonin helps solve many problems in this area.
It is important to note the fact that with the correct implementation of a set of exercises, migraines and frequent sleepiness go away. If you repeat the exercises regularly in the form of preventive exercises, then you can forget about the problems of the vertebrae of the collar zone for a long time.
Execution Rules
- The complex is performed while sitting.
- They try to make all necessary movements and turns soft and in no case sharp; compliance with this condition will help improve blood circulation in the neck, stretch and work problem muscles as much as possible.
- Every movement is recorded.
If there is pain and discomfort when performing the complex, you do not need to stop performing the entire complex; experts recommend moving on to the next exercise and performing all actions with a smaller amplitude.
If at the beginning of the course your back unknowingly bends, then you can resort to the following trick - monitor your condition by looking at the 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.
For successful training using the Shishonin method, the patient must become familiar with the basic rules:
Start training 60 minutes before meals or 90 minutes after meals. It is not recommended to perform a set of exercises immediately after lunch or dinner. At the beginning of classes, the cervical spine is warmed up
To do this, carefully massage the neck-shoulder area and the back of the head with light movements in a circle. The first training is performed in front of a mirror. This will allow you to control every movement and, if necessary, adjust the quality of execution. Loads during training are increased gradually so as not to damage the constituent elements of the cervical spinal column
During the first 7 days, perform 3-5 exercises, each repeated up to 5 times. At first, a set of exercises is performed every day. As the body gets used to physical activity, as well as with a noticeable formation of the muscle corset, they switch to a new regime - 3 workouts per week. The effectiveness of gymnastics increases with methodical training. Each element is performed at least 3-5 times in a row. If you do each exercise fewer times, the exercise will not give the desired result. During exercise therapy for osteochondrosis, they try to keep the neck and back straight.
Dr. Shishonin insists that all movements be performed smoothly and accurately. Quick jerks do not bring the desired result, and can also aggravate the patient's condition.
Efficiency
The effectiveness directly depends on the individual characteristics of each person, his age category and the severity of the disease. Some patients feel relief after the first session . They relieve pain in the cervical-collar area.
With daily exercise, your overall condition will completely improve within a couple of months. If good results are obtained, classes can be repeated for prevention a couple of times every seven days.
There are other exercises for the treatment of SCH, which can be done even at home: a complex with a stick, Dr. Bubnovsky’s exercises, yoga, gymnastics by A. Bonina, Butrimov’s exercises. Also, we should not forget that the neck muscles with osteochondrosis need to be warmed up.
Complex
The basic complex includes 8 simple exercises. All gymnastic movements are performed while sitting.
Example No. 1 “Metronome”. Straighten your back. Slowly tilt your head to your shoulder. Having moved your upper body all the way, freeze for 10 - 20 seconds and also slowly return to the starting position. Repeat the movements 5 times on the right and left sides.
Example No. 2 “Spring”. Slowly bow your head, trying to reach your chin to your neck. Having achieved what you want, hold for 10 - 20 seconds. Then tilt your head back, stretching your neck forward, fix the position for the same time. Slowly straighten your head. Keep your back straight throughout the exercise. Number of repetitions – 5.
Example No. 3 “Looking at the Sky”. Turn your head to the right, giving a good stretch to the side muscles of your neck. Hold the position for 10 – 20 seconds. Change position by slowly turning your head to the left. Perform the movements 5 times, while turning, looking at the top point.
Example No. 4 “Frame”. Place your right hand on your left shoulder. Place your left hand on your left knee. Turn your head to the right side. Fix the accepted position. Do everything in the opposite direction, placing your left hand on your right shoulder, 5 times.
Example No. 5 “Fakir”. Place your hands together with your palms facing each other. Slightly bending your arms at the elbow joints, lift them above your head, feeling the muscles of your back. Then repeat all the movements described in example No. 3.
Example No. 6 “Airplane”. With your arms fully extended, spread them in different directions, bringing your shoulder blades together. Hold them at shoulder level for up to 30 seconds. Gently lower your limbs to your knees. Number of repetitions – 5. Perform the same movements, but raising one arm up and lowering the other slightly down.
Example No. 7 “Heron”. Place your hands on your knees and straighten your back. With a sedate movement, push your chin up, throwing your head back. Raise your straightened arms below shoulder level, spread them to the sides, connecting your shoulder blades. Freeze for 10 - 30 seconds. Complete the exercise by tilting your head in different directions. Number of approaches – 5.
Example No. 8 “Tree”. Raise your arms to your sides, bending your elbows. Lifting up, connect your fingertips, turning your palms outward. The outline of the hands should resemble the crown of a tree. After staying in this position for up to 30 seconds, lower your hands to your knees. Do the lifts 5 times.
At the end of the training, stay in a relaxed state for several minutes.
