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

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

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

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

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

Shishonin’s gymnastics includes three blocks:

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

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

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

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

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

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

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

Indications for starting the use of therapeutic exercises for the neck

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

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

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

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

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

Contraindications for performing exercises

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

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

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

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

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

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

The main set of exercises for Shishonin’s neck

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

Exercises for the lumbar vertebrae

Spinal stretch

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

Consolidate the result

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

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

Opinions about the technique of doctors and patients

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

When should you expect results from exercise?

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

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

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

Video: Dr. Shishonin’s gymnastics

Gymnastics for Shishonin’s neck:

Gymnastics for the neck. Set of exercises:

The lumbar and lumbosacral spine bear increased load. The weight of the upper body is evenly distributed along the vertebrae that widen towards the base. Therefore, it is important to competently work with pain, discomfort, especially with deformations and consequences of diseases in this area of ​​the back. A set of exercises for the lower back is selected based on the general state of health, the severity of acquired or congenital pathology, the direction of therapy and the medical need for its use. And all this must be agreed upon with the treating doctor.

Gymnastics for the lumbar and lumbosacral spine: essence and healing properties

Specialized exercises for the lumbar region are developed to strengthen the spinal muscles, with the aim of building up and strengthening the muscle corset, relieving spasms, pain caused by vertebral displacement and pinched nerves, as well as as a method of combating chronic diseases and for prevention as indicated. Different sets of exercises target different muscle groups and painful areas. By alternately tensing and relaxing the muscles in the required position of the torso, tension is reduced or increased, while blood circulation is stimulated in the corresponding segment of the spine. Thus, the effect of training muscles that have been weakened or previously excluded from general muscular work due to illness or injury is achieved. Also, the therapeutic properties of the physical therapy complex for the lower back include increased tone, improved emotional background and new physical capabilities that open up after defeating the disease, and at any age.

Exercise therapy improves mood

Possible contraindications and side effects

When turning to therapeutic exercises for various problems and diseases of the lumbar and lumbosacral spine, it is important to understand the need for discussion with a specialist. Only professional medical participation will allow you to achieve maximum results taking into account the current factors, as well as avoid possible negative manifestations and unwanted side effects, such as:

Old age during exercise therapy is a factor that requires special attention from a specialist

Thus, in order to avoid the listed or other consequences of exercise therapy for the lower back, it is necessary to strictly follow the treatment instructions and not neglect the prescriptions, recommendations and prohibitions on physical activity. The latter are possible due to the following contraindications: any disturbances of blood circulation, heart rhythm, cardiovascular diseases and associated increased blood pressure, headaches, an identified predisposition to strokes.

Most often, back diseases affect the most economically active population, namely people aged 30–50 years.

Indications and contraindications for therapeutic exercises

Health-improving sets of physical exercises for the lower back are indicated for patients with severe pain syndrome of a genesis determined by a specialist; they are prescribed by a doctor for diseases such as osteochondrosis, intervertebral hernia, scoliosis, etc., as well as to strengthen the spinal column, for example, after surgery or injury. There are also contraindications, which are divided into two groups - these are absolute contraindications and restrictions.

Absolute contraindications apply to almost all types of exercise therapy complexes, these are:

The restrictions are not so categorical, however, ignoring them is fraught with undesirable consequences, even harmful. These include various nonspecific diseases - cardiovascular system (cardiovascular system), respiratory organs, digestion, nervous system, visual organs or metabolic disorders and some others. In any case, the compatibility of the existing symptoms with the recommended gymnastic exercises should be determined during a medical consultation.

Preparation for exercise therapy

If the examinations are over, the list of appointments is in hand, and the desire to become healthy is still present, it’s time to start preparing for physical exercise. After all, even with the most ardent zeal for the victorious parameters of a healthy body, you need to remember its momentary state and carefully prepare it for serious muscular work. This means you need to warm up first. To do this, exercises with minimal load are selected from the prescribed ones, which will also help determine the amplitude of the basic gymnastic techniques aimed at achieving maximum results. Also, preparation for charging includes the following rules:

And don’t let the fear of doing harm with what the patient thinks is an excessive load be an obstacle to therapeutic exercises. Exercises, in all their dosages, are also medicine, only not medicinal, but physical, but with a therapeutic effect.

Video: exercises for lower back pain

Physical exercises for the lumbar and lumbosacral spine: methods, stages, complexes for performing at home

The training systems for the departments under consideration differ for obvious reasons - the pathologies and characteristics of the spine are very different. However, there are the main stages of gymnastics and general methodological approaches to distributing the load during exercises.

The complex of therapeutic physical activity is usually divided into three stages:

The first contains warm-up and simple types of exercises, the second is filled with targeted gymnastics with the most intense and therefore expectedly effective exercises, and in the end there is always a set of standard relaxing movements that normalize breathing, heartbeat, and relieve physical tension from the most involved muscle groups. Methodically, each stage must be coordinated with the others, sequentially moving the load from one system to another, without overstraining or excluding it from the overall work.

Exercise after lumbar spine surgery

This group of exercises is designed to help you practically get back on your feet after surgery. Here one should take into account the weakened condition of the patient, as well as the main reason for which the operation was performed. This could be a hernia removal or injury. Therefore, rehabilitation therapy can be lengthy and take many months. In addition, therapeutic loads in this case will include regular walking, swimming, and other forms of activity, for example, participation in sports games. After the operation, a system of exercises is recommended, performed lying on your back with your arms along your body:

80% of the world's population experiences regular back pain, of which 98% are due to mechanical reasons.

Gymnastics to strengthen the muscles of the lumbar region

The muscles of the lumbar region work in tandem with the abdominal press. Therefore, the sequence of physical activity is in the nature of the work of antagonist muscles:

Photo gallery: exercises to strengthen the back muscles

Breathing exercises will help strengthen your muscles. Lifting your knees while lying down is an exercise to strengthen your back and abdominal muscles. Turning to the sides from a lying position engages other muscle groups.

Exercises after a lower back injury

Fractures, bruises, compression and other injuries of the spine leave an imprint on the posture, physical condition and even lifestyle of the patient. With specially selected gymnastic exercises, you can reduce the pain syndrome accompanying the injury and mitigate possible negative consequences. Exercise therapy for spinal injuries forces the muscles that hold the vertebrae together and ensure the stability of the muscle corset to work. It is important to coordinate the degree of damage and the possibility of performing certain loads with the necessary set of therapeutic exercises selected by a specialist. This includes, for example, the following standing exercises:

According to statistics, every second working-age Russian ends up on sick leave due to back pain.

Pilates to strengthen the lower back

The Pilates technique is aimed specifically at strengthening muscles and increasing overall tone. The physical exercises are simple, performing them is not at all burdensome, and as a result you can get the opportunity to relax your back, namely the lumbar muscles. The recommendation for all Pilates exercises is to perform them regularly two to three times every week. An example of a set of physical activities (recommended 10 approaches to each exercise):

A set of exercises by Dr. Bubnovsky to help the lower back

The effectiveness of the exercises developed according to specialist Bubnovsky’s own system is based on the need to stabilize and unhindered blood flow and nerve impulses in the troubling area of ​​the lumbar region. The key role is played by focusing on performing simple sequential movements that help cope with spasm, pain, straighten your posture and feel general relief after a painful period:

Dr. Bubnovsky's exercises: video

Therapeutic gymnastics Shishonin for the lower back

Gymnastic exercises according to the Shishonin method are most often used for the cervical spine, but they also have a therapeutic effect on other parts, and are also useful in general for the back, including the lumbar spine.

Video: exercises according to Dr. Shishonin’s method, applicable to solve problems with the lower back

Isometric gymnastics for the lumbar spine

Stabilization of the spinal column is possible by aligning and symmetrically working the rectus dorsi muscles, as well as strengthening the abdominals and other muscle groups. Gymnastics also helps to cope with pain, overload, and relieve spasms. Each exercise is performed for several minutes, then a rest break for the same amount of time.

Isometric gymnastics of Dr. Borshchenko: video

Exercises for the sacrum

The sacral spine, despite its static nature, is also subject to painful metamorphosis due to injuries of various types, as well as inflammation. Pain in the sacral area is a very common phenomenon among patients leading a sedentary, sedentary lifestyle, and is also typical for those actively involved in sports associated with frequent falls on the fifth point. For pain in the sacrum, it is recommended to exercise in a lying position. The sequence of exercises is as follows:

Gymnastics for stretching the lumbosacral region

To stretch the lumbosacral region, in addition to common exercises, a special exercise machine is used, which has a curved shape that follows the curve of the lower back. Several exercises a day with its participation make the spine more mobile and less susceptible to discomfort.

Gymnastics for stretching the lumbosacral spine with a special simulator

Exercises for instability of the lumbar spine

Spinal instability manifests itself in incorrect posture, displacement of the vertebrae, associated pain and pinched nerves. There is a set of exercises that will help you straighten your shoulders, maintain correct body position while performing work duties and at rest, and will help you develop and strengthen the skills of maintaining a straight back. The exercises are performed slowly, maintaining the given position and changing the direction of the physical impact on the back.

Video: exercises for instability of the lumbar spine

Physical activity to restore the spine

Therapeutic training sessions for restoring the back after surgery, illness, injury and post-traumatic complications must be performed in full accordance with the instructions of a specialist, since the nature of changes in the spine can be very different with a certain degree of severity. Almost all exercises for its recovery are based on stretching and relaxation. Alternating feasible load on different parts of the back allows you to return displacement to the place, even out breathing, stabilize blood circulation and innervation in damaged areas. The goal of all physical therapy exercises is to achieve maximum rehabilitation effect with minimal pain and discomfort.

Possible consequences and complications of gymnastics for the lumbar and lumbosacral spine

Muscle overstrain due to incorrectly selected loads, nagging pain, loss of freedom of movement - these are only a small part of the consequences of non-compliance with the prescribed exercise therapy technique. In more serious cases, complications such as:

Remember: targeted physical therapy is a specific type of therapy, following which is as important as taking medications in a timely manner while strictly observing the dosage.

Dr. Shishonin’s gymnastics are exercises performed for the prevention and treatment of acute and chronic pain in the cervical spine. The main complex consists of 7 effective exercises for the neck muscles, which can be a salvation for those who spend a lot of time at the computer and generally lead a sedentary lifestyle.

Due to the above reasons, there is a disturbance in blood flow, compression of the nerve endings in the neck, acute or chronic aching pain in the cervical spine. And this is where therapeutic and preventive gymnastics comes to the rescue. It will not harm your health and will help you quickly improve your well-being.

Important! A positive effect is guaranteed only if a full set of exercises is performed correctly and regularly.

The complex, the effectiveness of which has been proven not only by doctors, but also by patients, is recommended to be performed if the following problems occur: periodic or constant pain in the neck-shoulder girdle;
disturbance in the blood supply to the head;
frequent migraines, accompanied by mild or severe dizziness;
forgetfulness;
insomnia, fatigue, sleepiness during the day, despite a full night's rest (see also - how to deal with drowsiness);
hypertension (stable high blood pressure);
vegetative-vascular dystonia.
Classes using the Shishonin method are indicated for those people who suffer from physical inactivity, lead a sedentary lifestyle, are often under stress, are exposed to serious physical or psycho-emotional stress, and cannot boast of a balanced and nutritious diet.

Exercise No. 1 “metronome”. While sitting on a chair, slowly tilt your head towards your right shoulder. Try to reach with the very top of your head. As soon as you feel a slight tension in the muscle tissue, stop and wait 30 seconds. Return to the original position, then repeat the exercise in the same way towards the left shoulder.

Exercise No. 2 “spring”. Gently lower your head down and stay in this position for 30 seconds. Without sudden movements, stretch your neck forward and upward. Hold the position for another half a minute.

Exercise No. 3 “Looking at the sky.” Slowly turn your head to the left. As soon as you feel slight discomfort in your muscles, stop and count to 30. Do the same on the right side.

Exercise No. 4 “frame”. Performed according to the same principle as exercise No. 3. The difference is that the shoulder girdle is additionally connected: the right hand rests on the left shoulder. At this time, the elbow should be parallel to the plane of the floor. The second hand remains in a relaxed position on the knees. The position is fixed for half a minute, after which the exercise is repeated in the opposite direction.

Exercise No. 5 “fakir”. Performed by analogy with exercise No. 3. The difference is that during execution, the elbows should be slightly bent and the palms should be brought together above the head.

Exercise No. 6 “Heron”. Two palms lie on the knees. At this time, gently pull your chin up and move your hands behind your back. Hold the pose for 30 seconds. Repeat the exercise in the opposite direction. Afterwards, proceed to slow muscle stretching. To do this, first tilt your head to your left shoulder and lightly press on the neck area. Do the same in the direction of the right shoulder.

Exercise No. 7 “goose”. The final exercise of the main complex. Starting position – standing. We fix the chin parallel to the toes, and stretch the neck forward. We smoothly turn our head first to one side (to the right) and smoothly stretch in the direction of the shoulder. As soon as unpleasant sensations arise in the muscle tissue, you should stop and fix the position for 30 seconds. Perform the same actions in the opposite direction (towards the left shoulder).

Important! Any exercise should be done 5 times in each direction, remembering to fix each position for at least a few seconds. Only in this case the muscles are strengthened and the spinal column is stretched.

What should you know and follow? Important points:

Regularity. The frequency scheme for performing gymnastics is as follows: the first two weeks - every day. Starting from the third week – 3-4 workouts per week.

Additional Information. It is worth noting that this is just an indicative diagram. Each person is individual, so it is necessary to take into account the general condition of the body and well-being.

Perfectly straight back. A prerequisite when performing each exercise from the complex. The overall effectiveness of the exercise largely depends on how correctly the position of the back is fixed.

Remember! You need to monitor your posture not only during gymnastics, but throughout the day.

Training in front of the mirror. It is recommended to spend the first few lessons looking at your reflection in the mirror. This makes it easier to check that each exercise is performed correctly. You can also find a like-minded person and do gymnastics together, monitoring each other’s correct performance.
Warm up. Before starting the main complex, it is recommended to do a short warm-up and slightly warm up the muscles. Thus, the risk of sprains and injuries will be reduced to zero.
Belief in a positive outcome and a good attitude. An important factor that contributes to even greater effectiveness of the Shishonin complex and positive changes in well-being.
elevated body temperature(general malaise and weakness may become even more pronounced, and the pain syndrome is likely to increase); why high fever appears and how to deal with it - read here;
exacerbation of the disease(during periods of time when the patient experiences particularly severe pain, any physical activity should be abandoned);
oncological diseases(gymnastics is contraindicated for neoplasms of various locations);
during pregnancy(performing a set of exercises that create certain loads on the spine during pregnancy can lead to negative consequences for both the fetus and the pregnant woman herself);
infectious and inflammatory processes(classes should begin only after completion of treatment);
internal or external bleeding(any physical activity in such a situation can increase bleeding and lead to very disastrous consequences: decreased blood pressure, headaches, dizziness and even death).

Important! If you feel unwell, excessively tired or feel unwell, it is better to postpone gymnastics until your condition improves in order to avoid possible complications.

Shishonin’s gymnastics is simple and understandable to anyone. Remembering the exercises from the main complex will not be difficult. Of course, training will require some effort, however, “the game is worth the candle.” After just a few sessions, the first positive changes in well-being will be noticeable.

Spinal and joint pain is one of the most common problems in the world. The appearance of such unpleasant sensations in different parts of the body is facilitated by the modern lifestyle of most people - sedentary work, spending long periods of time at the computer, often in the wrong position, lack of physical activity, etc. The spine and neck are especially affected, pain in which can not only interfere with normal activity, but even rest. It is definitely necessary to combat such a problem, and there are many ways to do this, one of which is exercises according to the Shishonin method.

Dr. Shishonin’s exercises became widely known in 2008, when a whole collection of articles devoted to this topic was published. The approach of the author of the technique is based on the statement that the main cause of pain in the cervical spine is a pinched nerve that people receive in the course of their daily activities. The approach is a set of exercises aimed at working the deep neck muscles, relieving tension from them and increasing tone. An important task is also to eliminate the negative consequences of spasms of muscle elements, normalize blood circulation in this area and, accordingly, achieve normal volumes of blood flow to the brain.

Unique approach is that it includes fairly simple exercises that are accessible to everyone, but at the same time they give the maximum positive effect. Due to its features, the method has become especially popular among those who do not find much time for long-term training, spend more than a third of their time at the computer or in front of the TV screen, and are subject to constant severe stress and mental stress.

The effectiveness of the technique has already been appreciated by many patients who quickly began to feel lightness and relief in the cervical spine. The implementation of a set of exercises will be relevant if there are the following indications:

cervical osteochondrosis; vegetative-vascular syndrome; as part of the complex treatment of hypertension; problems with remembering; disturbances in concentration; frequent headaches, migraines; dizziness; increased sleepiness during the day and difficulty falling asleep at night; post-traumatic conditions; systematic neck pain.

Prescribing a complex for the back and neck may not be a therapeutic measure, but a preventative one. Such a preventive measure will be relevant in the following situations:

work that involves spending a long time at the computer; sedentary lifestyle; state of emotional stress; the presence of regular significant mental stress; poor nutrition, which causes salt deposits; hypothermia, which caused spasm of the cervical muscles.

When working with the spine, in particular the neck as its most vulnerable part, you need to take maximum care so as not to harm yourself in the process. To obtain exceptional benefits from the method under consideration, it should be noted that there are general rules for the implementation of exercises, which are important to strictly follow:

The key to success is regularity and technically correct execution of each exercise. If it is not entirely clear from the text description how to do this or that exercise, it is better to find video material and try to understand all the intricacies; all elements of the complex must be performed with a straight back, without any haste, in a state of complete calm and relaxation; in order to tune in before starting a workout, it is advisable to take several deep breaths and exhalations; You shouldn’t try to completely master the entire complex right away. If it is difficult, it is better to reduce the amount of execution at first; for beginners, it is better to perform exercises in front of a mirror in order to clearly control the position of their back; you can drink water in any quantity, but the last meal should be no later than an hour before class; after finishing the exercises, it is recommended to do at least a light self-massage to relax the muscles; During the execution of the complex, no sudden movements should be made. If it becomes painful, you need to smoothly return to the starting position, in no case with a jerk.

The final self-massage is completely uncomplicated; you can carry it out according to the following scheme, which is also recommended by the author of the technique:

You should start with smooth, light strokes in the back of the head, gradually descending to the shoulder blades. The speed of movement and the degree of pressure can be increased, but this must also be done gradually; It is advisable to work the vertebrae with your fingers, massaging them in a circular motion with your fingertips; pinching movements with all fingers, which need to work the entire neck, especially on the sides; the front part is worked on by stroking and light pinching.

Don't forget that the main rule of the course is the absence of pronounced painful sensations. Exercise may cause discomfort, but not pain.

The technique involves the need to perform a variety of exercises, but there is a basic complex consisting of only seven elements. The author recommends starting with them, repeating each 5 times, and implementing the event daily. After two weeks of intense training, you can move on to three classes per week.

Seven exercises according to Shishonin are as follows:

The first exercise is called a “metronome” and is performed in a sitting position. All you need to do is slowly and smoothly tilt your head to one shoulder, then to the other. It is important here that the top of the head reaches towards the shoulder, and the chin seems to stretch in the other direction. At each of the extreme points of the inclination you need to linger for 30 seconds; the head must be turned to the left, maintaining its level position. The rotation should be maximum, until discomfort appears. After fixing in this position for half a minute, the exercise is repeated, turning in the other direction; the exercise is similar to the previous one, only the turn of the head must also be accompanied by hands - the opposite hand is placed on the left shoulder, the elbow is placed parallel to the floor, and after that the head is turned to the right. A turn in the other direction is performed with a change of hand. This exercise is called "frame"; Another similar exercise with turning your head to the side, but you need to place your hands above your head with your elbows slightly bent and your palms together (as with “namaste” in yoga). The name of the exercise is “fakir”; two positions of the “spring” exercise - the head is lowered forward, and the neck is straight, the head is pulled up and slightly forward. You need to move from one to another smoothly, fixating for the already familiar 30 seconds; Your hands should initially be placed on your knees and you should sit up straight. Along with a smooth lifting of the chin up and maximum extension of the neck, you need to gradually move your arms back, behind your back. Fixation time – 30 seconds; The last exercise is the “goose”, and it is the only one that is performed in a standing position. The chin should be brought forward as much as possible, stretching the neck while keeping the chin parallel to the floor. From this position you need to make turns in one direction and the other. Do not forget about fixation in each of the extreme positions.

For the cervical spine, such a complex is the best treatment, and it is its systematic implementation that will achieve a significant improvement in well-being.

Performing exercises can be quite difficult, especially for beginners, since it is not always clear whether they are being implemented correctly. In order for the lesson to be carried out with maximum technical precision, this video exists - a demonstration of Dr. Shishonin’s main complex of seven exercises for the neck.

Neck exercises help many patients with high blood pressure, since the cause of this condition usually lies in this area. How exactly do exercises affect blood pressure? Is it possible to get rid of the problem only through exercise? What exercises are the most effective? All these questions are answered in this video.

Dr. Shishonin’s complex is today known throughout the world and is actively used by patients to eliminate problems with the spine. Doctors recognize the effectiveness and expediency of such exercises, but it is worth considering some points. Firstly, even though the complex is simple to implement at home, before starting it, you should consult with your doctor. Without this, responsibility for the consequences will lie solely with the patient himself. It is also better to find a specialist who would conduct at least the first lesson together with the patient and demonstrate all the subtleties of the technical side of the exercises - this will minimize all risks.

If the existing problem is already under treatment, and medications and procedures have been prescribed, then they cannot be abandoned, since physical therapy is only part of the therapy and does not replace the main treatment.

To date, there are no contraindications to performing this technique, and this fact is recognized as a feature of the exercises - they are available to every person, at any age. Limitations can only be factors that provoke the physical impossibility of performing exercises - for example, a spinal injury or a large tumor in the neck area.

It is worth clarifying that the classic complex for the neck has no contraindications, but other complexes of the author, for example, for the lower back, will already contain some restrictions.

Sveta: I work at the computer all the time, and it's very hard on my neck. I came across Shishonin’s exercises completely by accident, but I didn’t regret for a second that I started doing them - this is an ideal prevention of problems with such work.

Alexander: A simple complex, does not take much time, and is perfect as exercise therapy for the cervical spine.

Anya: The exercises are quite effective, but from the descriptions it’s completely impossible to understand how to do them correctly. It’s good that there is a video from the author himself demonstrating the basic complex for the neck.

Ivan: I was struggling with chronic neck pain and poor sleep, and my doctor recommended this set of exercises. Now my condition is simply excellent.

A set of physical exercises that were developed by Academician Shishonin - gymnastics for the neck, and the full version of the video has become a real salvation for those who move little and spend a long time in front of a computer monitor. Physical exercises are especially relevant for office workers. Constant fatigue, distracted attention, headaches, and dizziness plague people who do not have time to look away from the computer and just relax.

Such seemingly weak and insignificant symptoms can be signs of more serious illnesses. An uncomfortable position of the neck and a lack of oxygen in the muscles can lead to the development of cervical osteochondrosis, spondylosis (wear and tear of the spinal structures), etc. The access of oxygen to the brain tissues worsens, resulting in a greatly increased pressure.

Unpleasant sensations and deterioration in general condition are sometimes caused not only by an uncomfortable position during work. Age-related changes in the human body or prolonged exposure to high physical activity can cause muscle spasms and pain.

Pain, discomfort, and limited mobility of the joints of the cervical spine can significantly ruin life and reduce its quality. To restore mobility of the cervical spine, improve blood circulation in the neck and get rid of pain, you need to use high-quality treatment and supplemented with special physical exercises.

Exercise "Frame"

Head of the clinic “Health of the 21st Century”, Candidate of Medical Sciences Alexander Yuryevich Shishonin.

Exercises for the neck by Doctor of Medicine Shishonin allow you to restore the elasticity of muscle structures, the mobility of the articular joints of the cervical spine, and relieve pain. These are a few simple exercises that were developed by A. Yu. Shishonin, a Russian scientist, academician, candidate of medical sciences, head of a physical rehabilitation medical clinic.

The gymnastic set of physical exercises has been known since 2008, when a disc with an explanation of the basic physical exercises of the program went on sale. In some sources, the set of physical exercises is also called Bubnovsky’s physical gymnastics, after the name of the medical clinic where the technique was developed.

Physical gymnastics exercises are aimed at correcting the functioning of the deep muscle structures of the neck, relieving muscle tension and increasing their tone, and improving blood flow to the brain. The exercises that Shishonin developed cannot cure cervical osteochondrosis, but they will reduce its manifestations.

The technique is unique in that it is based on the simplest exercises that have no restrictions on their implementation, but the positive effect is obvious. Gymnastics is indicated not only for people with various diseases, but also helps prevent the situation from worsening. Basic actions are based on natural movements for humans, therefore they will not harm or cause pain, and are performed with caution.

Shishonin exercises for the joints and muscle structures of the neck are recommended for patients with certain diseases and conditions:

headache; intervertebral hernia; the occurrence of fainting conditions; frequent occurrence of dizziness; increased intracranial and vascular pressure; drowsiness and lethargy (during the day); VSD; insomnia; memory loss; lack of blood supply to brain tissue; osteochondrosis.

Shishonin's exercises will help with muscle spasms caused by exposure to cold air

Exercises will also be useful for people without serious health problems to reduce the impact of negative factors on the condition of the neck muscles:

Maintaining the body in an uncomfortable position for a long time (sedentary work at the computer, sleeping on an uncomfortable pillow - too hard and high). Psychological discomfort, overstrain. Postoperative condition. An unbalanced diet, causing increased salt deposition in the joints. Muscle spasm caused by exposure to cold air. Low physical activity during the day. Significant mental load.

As already mentioned, exercises for Shishonin’s neck have no contraindications; they can be performed by all people, regardless of health status and age. But an important nuance is the correct execution. In order for charging to bring the desired result, you must strictly follow all the recommendations.

The main set of physical gymnastics exercises according to the method of medical specialist Shishonin is convenient in that all physical exercises can be performed even at work, without leaving the workplace and without attracting undue attention. Physical gymnastics will not take much time, so you can even do it during your lunch break. The complex includes 7 basic physical exercises, each of which must be repeated 5 times.

The first physical exercise is called “Metronome”. The starting position is sitting on a chair. Gently tilt your head to the right side towards your shoulder until you feel tension in the muscle structures of your neck. The state will be fixed for half a minute, carefully return to its original state. After this, physical exercise is performed on the other side.

First physical exercise “Metronome”

The next physical exercise is “Spring”. You need to lower your head down, hold it in this position, then pull your chin. Remain in each position for half a minute.

Then – the physical exercise “Looking at the Sky.” The head must be turned to the side until tension appears in the muscle structures and fixed for 30 seconds. in this state. Then the physical exercise is performed in the other direction.

Exercise "Frame"

Physical exercise of Shishonin’s cervical gymnastics “Frame” is an exercise similar to “Looking at the Sky”, but with a slight change. This physical exercise involves the muscle and joint structures of the shoulder girdle. The right hand should be placed on the left shoulder, the elbow should be kept strictly horizontal to the floor. Turn your head to the left until slight pain appears. The state is fixed for 30 seconds. It is important to control that the elbow does not fall, but is parallel to the floor. Then lower your right hand, place it on your knee, and perform physical exercises in the other direction.

The fifth physical exercise, “Fakir,” is performed in the same way as “Looking at the Sky,” only the arms need to be slightly bent at the elbows and the palms together above the head.

Third exercise “Looking at the sky”

Physical exercise “Heron”. The hands are initially on the knees, in a free state. Carefully lift your chin and place your hands behind your back. Record the state, count to 30 and return to the starting position. Repeat the exercise in the opposite direction. Then it is recommended to do a stretch: gently tilt your head first to one, then to the other shoulder, lightly pressing your hand on your neck.

The last physical exercise of the complex, “Goose,” is performed from a standing position. Stretch your neck forward, keeping your chin straight. Turn your head to the left and after slight tension appears in the muscle structures, fix the state for 30 seconds. Then turn your head the other way.

The correctness of physical exercises can be checked in the video of Dr. Shishonin’s exercises for the neck.

First of all, gymnastics should only be done if the attending physician has given the go-ahead. This is especially true for those patients who have been diagnosed with any disease. For example, with osteochondrosis of the cervical spine, Shishonin gymnastics should be performed only after consultation with a doctor and a thorough examination. Not every patient is able to accurately identify the disease, and this can play a cruel joke in the future.

The main condition for performing gymnastics according to Shishonin is accuracy and regularity. All movements must be performed as shown in the video or in the description of the exercises. It is important not to hunch over during gymnastics and keep your back straight - otherwise you can reduce the therapeutic effect.

At first, you can even perform exercises in front of a mirror: this way you can immediately see if some movement is performed incorrectly, which means you have the opportunity to correct the mistake before it becomes a habit.

Another recommendation concerns food intake. You need to eat at least an hour before the start of gymnastics - it is necessary that the body does not waste energy on digesting food. This restriction does not apply to water; you can drink in any quantity.

As for frequency, for such an ailment as cervical osteochondrosis, neck gymnastics by medical specialist Shishonin should be performed daily. After the discomfort disappears completely, you can do gymnastics less often - 3-4 times every week is enough.

It is worth setting aside a certain amount of time for gymnastics. You can set a reminder on your phone so you don’t miss or reschedule a class. So, the body will soon begin to adjust and prepare for the load in advance, which means the workout will be easier.

If you can’t do the whole complex at once, then it’s better not to try to do it completely and take a rest. Over time, doing the exercises will become easier, and doing the entire complex will not be difficult.

There should be no severe pain during the movements. If the sensations when performing are very unpleasant, then there is no need to sacrifice your health and do everything through pain. At first, it is permissible to do one repetition at a time - but correctly, in accordance with all the instructions, rather than doing a full complex and harming the body.

If pain does appear, then performing the Shishonin set of exercises should be postponed for several days. If the pain went away after this, it means that the body was simply getting used to the increased physical activity.

After gymnastics, it is recommended to perform a short massage of the cervical spine - this will consolidate the therapeutic effect of the exercises. You can do preventative massage yourself (or ask someone close to you) without going to a professional massage therapist.

Then use the tips or phalanges of your fingers to gently massage the vertebrae; the movements should be circular, with a small amplitude.

The next exercise is to clasp the neck so that the thumb remains on the front of the neck, the rest on the other. Massage from bottom to top using pinching movements.

Finally, use stroking movements to massage the front of the neck, moving from top to bottom.

Exactly the same actions can be done before performing the main gymnastics complex for Shishonin’s neck. This measure is not mandatory, but doctors strongly recommend not to ignore this step. First of all, during massage, the muscles warm up and become more elastic, which will make it easier to perform the exercises.

In addition to massage and the gymnastics itself, it is recommended to introduce some useful changes into your life. The most important thing is constant control of posture. When doing housework, walking in the park, or sitting at the computer, and performing other everyday activities, you need to try to monitor your posture and try to keep your back straight.

It is especially important that the shoulders are straightened, because from an incorrect posture the chest is compressed and cannot take in enough oxygen.

Another recommendation: in addition to Shishonin exercises, you need to pay more attention to physical activity. The author of gymnastics himself recommends long walks and long-distance walking. This simple measure can work real miracles: the body becomes more toned, and your mood also improves.

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

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

Essentially, this is gymnastics for the neck, consisting of 7 clear and effective exercises. Shishonin’s gymnastics is especially useful for those who lead a sedentary lifestyle and sits in front of the screen a lot.

Why does my neck hurt?

Neck pain can be caused by a variety of reasons:

Alexander himself, a doctor and author of the method, in most cases associates poor health with unsatisfactory functioning of the circulatory system. From constant tension of the neck muscles, their elasticity is lost, blood flow is blocked, the nerve endings of the neck area are compressed, and acute or chronic aching pain appears in the cervical spine. Of course, the true cause in each specific case must be determined by a doctor, so before undertaking exercises for Shishonin’s neck, it is necessary to consult with a specialist.

Let’s immediately make a reservation that this complex can also be used for prevention; 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, have an unbalanced diet and lead an inactive lifestyle, it means that you are at risk. If you observe one or more of the symptoms listed below, it is recommended to do the Shishonin exercises.

• Neck pain and impaired mobility
• Increased pressure
• Migraines and dizziness
• Hypertension and vegetative-vascular dystonia
• Poor blood supply to the brain
• Memory impairment
• Vertebro-basilar insufficiency
• Frequent drowsiness or, conversely, insomnia

The complex will also help you recover after trauma surgery.

In what cases is Dr. Shishonin’s neck gymnastics contraindicated?

Despite all its advantages and relative safety, Shishonin’s neck gymnastics has some contraindications. The implementation of the complex must be approached with common sense and compliance with basic safety standards. If you feel unwell, have any acute illness, malaise, or fatigue, it is better to postpone the lesson until a better time; in general, performing exercises according to Shishonin is prohibited in the following conditions:

Doctor Shishonin’s gymnastics: how to get maximum benefit from the complex

Let's consider important aspects that enhance the effect of performing the complex:

• Regularity. At first it is recommended to do gymnastics every day, after a couple of weeks you can switch to 3-4 workouts per week.
• Smooth back. This is a requirement when performing any gymnastics exercise. The results will largely depend on compliance with this principle. However, you should not forget about a straight back in everyday life, which will prevent scoliosis, osteochondrosis and other diseases associated with the spine.
• Warm up. This precaution will prevent injury.
• Positive attitude and belief in achieving excellent results. A very important nuance that can significantly enhance the positive effect of the complex.
• Honing your movements in front of a mirror. Until you remember the movements well, it is advisable to monitor the correctness of the exercises. If you have a like-minded person, you can correct each other. You can also film your performance of the complex and evaluate the performance from the outside.
• Additionally, spend time stretching your body.

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

Rules for performing gymnastics:

The Shishonin gymnastics base includes 7 exercises. A brief description of them will be given below; the complex is very simple, but it is best to watch the video and repeat.

• Metronome. Tilt your head towards your right shoulder. When you feel comfortable tension, hold for half a minute. Return to normal position and lean toward your left shoulder. Stretch as if with the top of your head.
• Spring. Lower your head down. Hold for 30 seconds. Then stretch your neck forward and up. And also hold for 30 seconds.
• Looking to the sky. Slowly turn to the right and freeze for 30 seconds, then do the same to the left.
• Frame. In essence, this is the previous exercise (Looking at the Sky) but with the shoulder girdle included. To do this, the right hand is placed on the left shoulder, and the second is left on the knee. Then follows 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 an analogue of the “Looking at the Sky” exercise, but this time the palms are brought together above the head, and the elbows are slightly bent.
• Heron. The palms rest on the knees, the chin smoothly stretches upward, and the arms 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 smooth bends in both directions.
• Goose. The final exercise of the complex. You need to stand up, fix your chin parallel to your toes, and stretch your neck forward. Then smoothly turn your head to the right side, slowly stretch towards the shoulder and lock in the stretched position for 30 seconds. Repeat for the opposite side.

Today's complex is designed to improve the health of the lumbosacral spine. It is a mix of yoga exercises, Nishi Katsudzo and other systems and has a powerful healing effect on the entire body while being easy and simple to perform. Anyone can practice this system, regardless of their level of training. The exercises are performed at a slow pace and are designed to develop flexibility and relaxation. Olga Sagay tried to combine exercises that give the maximum effect for the prevention of diseases and restoration of the spine, using her practical experience in the field of sports. It must be said that her experience is extensive and varied, since the girl is a candidate master in rhythmic gymnastics, a choreography teacher and the main choreographer of a figure skating school. The lumbosacral region undergoes significant stress during the day, and if the muscle corset is not formed, the risk of injuries and diseases in this area increases. We begin recovery by restoring blood circulation and, accordingly, metabolic processes in the tissues of the intervertebral discs. Gradually, this complex will help you restore flexibility and health to your spine.

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