Osteochondrosis is a common pathology that is diagnosed in patients of any age. It develops most often in the cervical region, as it is most susceptible to stress and is characterized by excessive mobility. The pathological process negatively affects the functioning of the brain, so treatment should begin immediately after diagnosis. Conservative therapy usually includes taking medications, physical therapy and exercise therapy. One of the suitable options is the technique developed by Dr. Shishonin.
What is the essence of the course?
Gymnastics for the neck, developed by Dr. Shishonin, is intended to get rid of intense pain, limited movement, tension and other unpleasant symptoms associated with the development of the pathological process. The set of exercises is aimed at training the muscular corset of the cervical spine, therefore it has a therapeutic effect, reduces the symptoms of the disease, improves the condition, and returns the normal position of the vertebrae.
Dr. A. Shishonin developed gymnastics for everyone who leads an inactive or sedentary lifestyle and suffers from headaches and chronic fatigue. Such exercises are useful not only for people with osteochondrosis, but also for those suffering from hypertension and impaired vertebral mobility. The main positive aspects include the restoration of blood microcirculation in the area of damage, the elimination of spasm and pain, the removal of tension and stiffness, and the return of mobility. Many patients report restoration of high quality sleep after simple exercises.
The benefits of gymnastics for cervical osteochondrosis and hypertension
Osteochondrosis is a change in cartilage tissue in the joints of the musculoskeletal system.
The causes of any disease of the human musculoskeletal system can be:
- sedentary lifestyle;
- disruption of the body's metabolic processes;
- low immunity due to old age;
- suffered injuries.
By training Dr. Shishonin's complex in a smooth and slow rhythm, pain is eliminated, the functioning of the lymphatic and circulatory systems is normalized, metabolic processes are activated and mobility in the joints is restored. As a result of the transformation of the immune system, a person’s well-being improves.
Shishonin’s exercises strengthen the neck and shoulder muscles well and restore their tone. As a result, spasms and tension in muscle tissue disappear. By increasing blood circulation, tissues begin to receive more oxygen and the risk of developing intracranial hypertension, as well as hypertension, is reduced.
Thus, complex exercises for the neck help with:
- atherosclerosis and osteochondrosis;
- vascular dystonia;
- blockage of blood vessels with atherosclerotic plaques;
- pain in the musculoskeletal system;
- restoration of the nervous system and sleep;
- restoration of ability to work after operations;
- strengthening the neck and pectoral muscles;
- improving blood supply to the brain;
- relieving the body of muscle spasms.
Indications and contraindications for use
Gymnastics is designed specifically for training the muscles in the cervical region. It is usually prescribed by doctors to people suffering from chondrosis, but is also used for other disorders. Indications for prescribing classes include:
Exercises by Dr. Butrimov for the cervical spine
- Compression of the arteries located in the spine.
- Long-term persistent increase in blood pressure.
- Pinched nerve endings in the cervicothoracic region.
- Chronic headaches or migraines.
- Frequent dizziness and weakened blood vessels.
- Deterioration in memorizing new information and decreased thinking ability.
- Poor circulation in the spine.
- Numbness of the upper limbs or loss of mobility.
Exercises will be useful for people with cervical osteochondrosis for complex treatment, as well as for preventive purposes. They will also help get rid of anxiety, mental stress, frequent stress, difficulty concentrating, and hypothermia in the neck.
Exercises according to the Shishonin method can be dangerous for people suffering from pathologies of an infectious nature, or during periods of exacerbation of chronic pathologies. It is also recommended to refrain from exercise during periods of exhaustion of the body, during fever and increased temperature, and bleeding, regardless of the form of localization.
Time frame for achieving results
The time frame for achieving a healing effect after Shishonin gymnastics will depend on the severity of the disease, symptoms and on the quality of the exercises performed by the patients themselves. As practice shows, in middle-aged people 30-40 years old who do not have serious pathologies of the musculoskeletal system, improvement in well-being begins after 1-2 weeks of exercise.
Their headaches are reduced, their blood pressure is normalized, and their dependence on medications is sharply reduced. This happens in those patients who try to do the exercises correctly, do them regularly and every day.
People suffering from osteochondrosis and vertebral hernia for a long time need to be patient and perform the complex regularly in order to achieve elasticity of the tendons and ligaments, as well as to develop the osteochondral structure at the site of its damage. They usually need 1-3 months for clear signs of improved well-being and reduction in pain to appear.
With correct and constant performance of Shishonin gymnastics, even people with serious pathologies can count on a positive effect.
In such cases, an individual approach is required using manual therapy, massage and, of course, regular exercise by the patient himself.
In many ways, the result of recovery will depend on the patient, his willpower, and this can take from 3 to 6 months of constant exercise.
General recommendations
Therapeutic gymnastics is usually carried out in the hall, without music, with breathing controlled during the process. But before you start performing the treatment complex, you should consult with your doctor and familiarize yourself with the basic rules for performing the approaches. Recommendations usually include the following:
- All approaches are performed in a sitting position, it is important to keep your head straight and not slouch.
- Before performing the complex, you should warm up your muscles. Light self-massage is suitable for this.
- There should be no tension created in the process; all approaches are performed without effort.
- It is important to control your breathing; it should be calm, rhythmic, without delays.
- It is forbidden to perform exercises outside, in a draft, as the neck muscles warm up and are easy to get cold.
- You should devote a little time to gymnastics in the morning and evening.
Gymnastics does not require special training from the patient and is suitable even for people with poor health. It rarely takes more than 20-30 minutes to complete the entire complex, which allows you to always find time during the day. The exercises are performed without the use of special equipment; if you wish, you can do them at home or even at work, since the main thing is to get comfortable.
Shishonin gymnastics for the neck without music with signals
This video is intended to allow you to perform the exercises simultaneously with the author. Here everything is done on time, and a full charge takes 20 minutes.
I do not recommend performing the entire complex at once for an untrained person. First perform it with a minimum number of repetitions, always without effort. And as your muscles strengthen, you will gradually increase the number of exercises.
Neck gymnastics by Dr. Shishonin with music
How to do gymnastics correctly
Attention! Gymnastics is performed effortlessly and fanatically. At the same time, the pressure may jump slightly - this is a normal reaction of the body to improved blood flow. The main thing is that you feel good with high blood pressure.
The gymnastic complex is performed daily for a month. Next, you need to use it twice or thrice a week.
Exercises relax and normalize muscle tension, improving cerebral blood flow. Therefore, they are effective (according to the author) for uncomplicated hernias between the cervical vertebrae and hypertension. Exercises will also help with:
- problems with cerebral circulation;
- soreness in the neck;
- with cervical osteochondrosis;
- noise in the ears and head;
- eliminate dizziness;
- eliminate headaches;
- serve as the prevention of strokes;
- will remove insomnia;
- hearing will become sharper;
- improve memory;
- relieve pain in the upper extremities;
- vision will improve;
- the hair on your head will begin to restore its former volume;
- effective for correcting posture;
- in many more cases.
Exercises included in the complex
Gymnastics includes 7-10 exercises, which are selected individually. They must be performed on a regular basis, since the effectiveness of the complex directly depends on this. The technique is somewhat reminiscent of yoga for the neck, since you need to observe the correct execution and avoid overexertion. The entire lesson consists of several cycles.
Warm-up
Tilt your head to one side and apply light pressure with your hand for 10 seconds. Repeat the exercise for the other side. After this, tilt your head down. Repeat each turn 5 times. There should be no pain during the process; if discomfort occurs, the activity should be stopped.
How the exercises are performed visually
Main complex
Muscle spasms and neck pain are grounds for prescribing gymnastics. It allows you to eliminate pinched nerve endings and restore blood flow.
The main lesson after warm-up includes the following approaches:
- "Spring." The head slowly tilts down, the chin should touch the chest, while a slight tension is felt in the muscles. You should hold for 10-15 seconds, then return to the starting position. It is enough to do 10 repetitions.
- "Goose". The head is pulled forward slightly, while the shoulders are fixed in one position. The chin should be kept parallel to the floor, while the head turns to the left. There should be a slight tension in the muscles. Hold in this position for 20 seconds, then return to the starting position. 5 repetitions are enough for each side.
- "Frame". The work primarily involves the shoulders. You need to turn your head to the left as far as your physical fitness allows. The left hand touches the left shoulder, while the elbow maintains a position parallel to the floor. This position should be fixed for 30 seconds. Then return to the starting position and repeat everything in the other direction.
- "Fakir". Raise your arms above your head, clasp your palms together. Slowly turn your head to the right and stay in this position for half a minute. Return to the starting position, then also slowly repeat everything in the other direction.
- "Heron". Raise your arms up and spread them to the sides. Pull your head forward a little and lift it up. It is important to monitor the position of the chin; it should be pulled forward. Stay in this position for 30 seconds. Then return to the starting position.
- "Metronome". Sit comfortably on the floor, tilt your head to your shoulder and pull your whole body in this direction. Maintain the tense position for 30 seconds, then return to the starting position. 5-10 repetitions are enough.
- "Looking to the Sky" Turn your head to the side and then lift your face up. Stay in this position for 10 seconds. Carefully lower your head, return to the starting position, and then repeat in the other direction.
The effectiveness of the complex largely depends on the individual characteristics of the patient, his age and the severity of the pathological process. Some feel significant relief after just a couple of sessions, others take several months. But it is strictly forbidden to stop exercising on your own or change them to others without consulting a doctor.
Dr. Shishonin’s gymnastics is one of the progressive methods of preventing the development of degenerative changes in the spine. It is prescribed to patients suffering from a chronic form of osteochondrosis. Its distinctive feature is its ease of implementation and high efficiency. Gradually, exercise therapy allows you to restore neck mobility and get rid of unpleasant sensations and limited movements.
How to improve the effect
Shishonin, whose neck gymnastics helps patients with diseases of the musculoskeletal system, put forward a number of principles for its correct implementation:
1. Relaxation and relaxation of the body is necessary.
This is the basic principle not only of gymnastics, but also of all methods of spiritual development and improvement, which have long been known from the practice of yoga and meditation.
2. Keep your spine straight.
Here the main emphasis is on breathing. It should be smooth and continuous. This is another point why people, having tried these exercises, then give them up and speak about them with a negative opinion.
3. It is advisable to perform the exercises at the same time and regularly.
For two or three weeks you need to perform the complex once a day. Then you can reduce your training to 3-4 times a week.
4. Before performing the complex, it is advisable to warm up.
Warming up will help develop the joints and vertebrae, and also warm up the muscles so that they do not get injured.
5. Positive attitude.
It is advisable to perform the entire complex in a good mood. It is not without reason that the “Healing Smile” exercise is used in Chinese healing practice. This promotes additional relaxation of muscles and even internal organs.
6. Do exercises with a partner or in front of a mirror.
This will help eliminate errors when performing the exercises themselves.
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 .
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.
How are the human neck and blood pressure related?
The vertebrae of the cervical spine are one of the most mobile parts of the human spine. Thanks to them, a person performs numerous turns of the head from side to side, as well as circular movements with it.
Due to heavy physical activity, the cervical elements of the spine are one of the most vulnerable parts of the human axial skeleton
There are only seven cervical vertebrae in the human body. With osteochondrosis, they often compress the main artery of the axial skeleton, which is responsible for delivering blood to the responsible parts of the brain. As a result, the latter instantly receives a signal about hypoxia, and the human body concentrates as much as possible on preventing oxygen starvation of the most important organ. Vascular tone increases, blood flow increases, and normal blood pressure levels increase.
In most cases, when osteochondrosis suddenly appears, people do not pay close attention to the emerging disease; they neglect treatment and continue to live peacefully. Over time, even the appearance of hypertension becomes normal for them. But in fact, pain in the spine and a diagnosis such as high blood pressure are worth fighting to prevent the development of more serious complications in the future.
In order to cure hypertension, restore the circulation of biological substrates in the body and eliminate deformation of the vessels of the cervical spine, many specialists, in addition to prescribing pills and using any other methods of treatment, recommend their patients to regularly do Alexander Shishonin’s gymnastics.
No ads 1
