Shishonin gymnastics for the neck, thoracic, lumbar spine Full version, video 20 minutes

Once you master the whole complex, you won’t need medications.

by rehabilitation therapist Alexander Shishonin will help reduce blood pressure and get rid of headaches

— Often, hypertension is a consequence of cervical osteochondrosis, when the first cervical vertebra, the atlas, is displaced and compresses the vessels supplying the brain. The brain receives little oxygen and instructs the heart to increase the strength and frequency of heart contractions. The pressure rises and blood flow to the brain increases. As a result, hypertension develops.

In this case, it is useless to take pills. It is necessary to strengthen the neck muscles in order to eliminate instability of the atlas (less often, of another cervical vertebra) and to free the vessels compressed by the vertebrae and spasmed by the muscles. Then the pressure will return to normal. The simplest gymnastics that you can do at home will help with this.

It's the same with chronic headaches. They are often caused by tension and spasm in the neck muscles. Especially if a person is constantly under stress: he instinctively presses his head into his shoulders to protect himself. As a result, blood microcirculation and nutrition of surrounding tissues are disrupted, intervertebral discs and ligaments are weakened, the vertebrae become unstable and compress the blood vessels.

To understand whether blood flow through the vertebral arteries is impaired, you need to do an ultrasound. If vascular compression is confirmed, you can begin gymnastics.

At first, it is better to practice while sitting in front of a mirror to control every movement.

Three exercises with warm-up and stretching are express gymnastics. The full set contains 12 exercises. You can find them on the website “Club of Former Hypertensive Patients”

You can perform gymnastics every day or every other day. However, if after a month after classes you do not feel significantly better, you should seek professional help. Perhaps the vertebra or vessel is located atypically. This means that a universal option is not suitable.

The essence and basic principles of the methodology

Doctor Shishonin A. Yu., famous for neck gymnastics, comes from the village of Minzag, in the Moscow region. He was born in 1978 in the family of a doctor, because his father was a famous surgeon in the region. After graduating from school, he decided to follow in the footsteps of his father and entered the Russian State Medical University, from which he graduated in 2001.

He immediately became a surgeon at the M. F. Vladimirsky Institute and practiced surgery for several years, but then decided to devote himself to the study of clinical pediatrics. Shishonin successfully treats children and adults with congenital hernias of the spine and defended his Ph.D. thesis in 2004.

Using manual therapy and massage in the treatment of patients with various diseases of the musculoskeletal system, he began to notice that, along with the treatment of the main ailments, hypertension began to disappear in patients and blood pressure normalized. Subsequently, Dr. Shishonin develops and puts into practice a new technique.

Its essence lies in performing a series of exercises that are designed to relieve patients from a number of cardiovascular and musculoskeletal system diseases:

• hypertension;
• headaches;
• diseases of the joints and spine;
• atherosclerosis;
• atherosclerotic plaques;
• intervertebral hernia.

In 2006, Shishonin opened the first clinic for the treatment of hypertension “Health of the 21st Century” in Rostov-on-Don.

Indications for starting the use of therapeutic exercises

The lives of many people are associated with mental and physical overload that they receive in the course of their life:

• exhausting sedentary work in the office;
• constant tension and stress;
• exhausting mental work;
• excessively strong physical activity.

With old age, physiological changes occur in the body, and all this contributes to the emergence of various kinds of diseases, leads to stagnation of blood circulation in the neck and prevents the flow of oxygen to the brain and body tissues.

Shishonin, whose neck gymnastics helps restore joint mobility and elasticity of muscle tissue, also allows patients to independently get rid of pain syndromes.

When performing gymnastics, the muscle structure of the body is adjusted and its tone increases. As a result, the brain, due to increased blood circulation, receives more oxygen and gets rid of a number of diseases that were previously treated only with medication.

Therapeutic exercises for the neck have a number of indications:

• hernia between spinal discs;

• circulatory disorders in the brain;
• frequent lack of sleep;
• high blood pressure;
• constant headaches;
• osteochondrosis;
• atherosclerosis;
• memory problems;
• overstrain at work;
• hypertension;
• VSD.

Let's sum it up

Shishonin’s gymnastics for the neck works wonders. By studying and applying the exercises, you will learn how to do a warm-up that will best prepare your body for the main part.

Perform exercises that:

1. Blood pressure problems will disappear. You will stop poisoning your body with various drugs necessary to combat hypertension.
2. Additional risk factors, such as diabetes mellitus, decreased glucose tolerance, and high cholesterol, will disappear.
3. The threat of cardiovascular accidents will be reduced. Heart attack and stroke bypass you.
4. Blood circulation and oxygen flow to organs sensitive to oxygen and nutrients will improve. This will lead to improved vision, memory and thinking abilities.
5. The load on the kidneys and the risk of developing chronic renal failure will be reduced.
6. The unreasonable feeling of anxiety will recede. Your nervous system will react more adequately to stressful and other situations.
7. There will be an opportunity to engage in physical activity that you were previously afraid to even think about.

See the section Doctor Shishonin.

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.

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.

Types of massage

There are several types of massage. When choosing one method or another, you should be guided by your preferences, as well as the recommendations of the attending physician or neurologist. Today, for osteochondrosis, doctors recommend using the following types of massage:

• classical;
• segment-reflex;
• Thai;
• self-massage;
• periosteal;
• can;
• point;
• vacuum.

The average duration of the procedure is from 30 to 45 minutes. After the first sessions, the patient feels significant relief. However, to achieve a lasting effect, doctors recommend 10 to 15 sessions. Next, you need to take a break, after which the course of therapy can be resumed.

Contraindications

There are also contraindications to the use of Dr. Shishonin’s exercises, which are important to observe.

These include:

1. Exacerbation of the disease.

During the period of inflammation of any organs due to illness, it is necessary to undergo a course of treatment, and then begin gymnastics to avoid relapses.

2. Fever.

If the temperature rises due to illness, the patient may lose control of the exercise and this will lead to injury.

3. Malignant neoplasms.

If, after the examination, surgical intervention is necessary (for example, a blood clot on a plaque in the carotid artery), then the operation should not be canceled, and only after it should one begin to master the technique.

4. The course of infectious and inflammatory diseases.

If inflammatory processes are noticed in the body, such as a cold or pneumonia, then it is necessary to cure them, and only then begin to apply the technique.

5. Pregnancy.

When performing the technique during this period, the load on the spine will increase and this may adversely affect the health of the mother and child.

6. Presence of bleeding.

The practice of gymnastics during this period can increase bleeding and cause complications of the disease.

What is hypertension and why is it dangerous?

Blood pressure (BP) values ​​show how much pressure the blood exerts on the walls of blood vessels when the heart contracts and relaxes.
If the values ​​on the tonometer show figures of 140/90 mm Hg or more, this indicates an increase in blood pressure, and if this condition persists for a long time, it indicates hypertension [1]. Hypertension can occur independently or develop as a consequence of other pathologies - in this case, secondary hypertension develops. If the cause of high blood pressure cannot be eliminated, the disease is chronic and, without proper treatment, constantly progresses [1]. The danger of hypertension lies not in the fact of increased pressure, but in the consequences of this condition. Pathology significantly increases the risk of dangerous cardiovascular disorders - cardiac failure, arrhythmia, heart attack and stroke [2]. Also, against the background of a prolonged increase in blood pressure, damage to the heart, brain structures, kidney vessels, and eyes occurs [1]. A sharp rise in pressure (in some cases - up to 200/120 mm Hg and above) is dangerous due to the risk of a hypertensive crisis - a set of symptoms that develop due to overstrain of the circulatory system at a time of high blood pressure (Fig. 1). This condition can be life-threatening - heart attacks and strokes most often occur precisely at the time of a hypertensive crisis [3].

Figure 1. Signs of a hypertensive crisis. Source: MedPortal

At the same time, the symptoms of hypertension may not appear for a long time - the pathology is called the “silent killer”, since patients often do not measure their blood pressure for years and, accordingly, are not aware of its increase. As the condition worsens, signs of the disease may appear, such as:

• weakness;
• headaches, especially in the morning;
• causeless nosebleeds;
• arrhythmias - complaints of palpitations, irregular heart function;
• deterioration of vision - “loss” of areas of vision, flashing “dots” before the eyes;
• tinnitus.

An intense increase in blood pressure is often accompanied by loss of energy, facial flushing, nausea and vomiting, sweating, anxiety, varying degrees of impaired consciousness, chest pain and other symptoms, but in some cases even a hypertensive crisis can occur asymptomatically [2].

Important! The only way to determine and assess the course of hypertension is to measure blood pressure, so people with this diagnosis need not only to be regularly monitored by a therapist or cardiologist, but also to independently monitor their blood pressure [2].

Treatment of the pathology depends on the type of hypertension - if the pressure rises due to other diseases, it is necessary first of all to restore dysfunction of these organs, and in the primary form of the pathology (hypertension), blood pressure can be normalized only with the help of constant medication and non-drug therapy [2; 3].

Rules for performing exercises

Shishonin, whose neck gymnastics lead to positive changes and getting rid of diseases, highlights a number of aspects that require attention:

1. The exercises require regularity; at first you need to do them daily, and after 1-2 weeks the number of workouts can be reduced to 3-4 per week.
2. Your back should be kept straight and relaxed. A straight back is a condition that helps you achieve the desired result more quickly.

3. Before gymnastics, you can warm up, this will prevent injuries.
4. Faith to achieve a favorable result and a cheerful attitude are extremely necessary qualities that enhance the effect of exercise.
5. You can repeat the complex next to the mirror until the movements are remembered. This will help you to perform gymnastics correctly. If something doesn’t work out, you can film the movements and see all the inaccuracies from the outside.

Execution rules:

• exercises should be done 5 times in both directions;
• fix the position of the positions at the extreme point for 10-15 seconds;
• keep your back as straight as possible;
• You need to make movements smoothly, without jerking;
• It is advisable to do all exercises while sitting, which leads to better relaxation;
• you need to breathe evenly and deeply, and not superficially;
• You need to do it after consulting a doctor and determining the diagnosis;
• when performing the complex, it is important to monitor your pulse and breathing (if they fail or become difficult, you need to rest, relax and reduce the load);
• an important rule of gymnastics is regularity and accuracy;
• refrain from exercising immediately after eating;
• before classes, you need to massage the neck area, back of the head and shoulders;
• To perform it correctly, the complex can first be mastered in front of a mirror;
• do not forget that regularity is the key to success.

Warm-up, spine stretching

It is no secret that due to monotonous sedentary work or vice versa, the spine suffers the most from hard work. To avoid problems with the spine, Dr. Shishonin developed a set of exercises for the treatment of both the cervical and thoracolumbar spine.

The appearance of pain symptoms in the spine can be the cause of serious diseases in the body, such as osteochondrosis, hypertension, VSD. A sedentary lifestyle along with poor nutrition leads to spasm of muscles and blood vessels, which causes inflammatory processes and diseases. As a result, the person begins to suffer from headaches and insomnia.

Dr. Shishonin, whose neck gymnastics helps patients with severe pathologies, has developed a set of exercises for various parts of the spine. In his opinion, one of the main causes of human diseases is improper blood circulation.

It can be disrupted due to constant muscle overstrain and loss of elasticity.

Over time, the nerves between the vertebrae become pinched and painful sensations appear, which Dr. Shishonin’s gymnastics successfully combats. It is advisable that it be prescribed by a qualified doctor, because self-medication can lead to harmful consequences in patients with serious illnesses.

To eliminate problems with the spine, you need to do the following exercises from the Shishonin method:

1. The “Heron” movement is performed to develop the spine in the chest and neck muscles. It is performed in a sitting position. The hands are placed behind the back, and the chin is raised and stretched upward. You need to stay in this position for 10-15 seconds, then return to the starting position. This movement develops flexibility in the back and neck, and the arms are pulled back all the way to feel the tension between the shoulder blades. Thus, stretching the neck and straightening the spine must be done 3-5 times.
2. Now the “Fakir” exercise. It is used to develop the muscles of the spine, neck and arms. You need to raise your arms above your head, placing your palms together. Next, you need to bend your spine and move your head back, remaining in this position for 15 seconds. Then come back and relax. Repeat the exercise 3-5 times.

3. The “Airplane” movement works the muscles of the spine in the chest area. You need to spread your arms to the sides like wings and take them back. It is necessary to feel the tension of the muscles in the area of ​​the shoulder blades in order to work them better. Stay in this position for 15 seconds and return back.
4. The Tree movement is designed to stretch the entire spine. Hands are raised up, palms facing the sky, fingers pointing towards each other. It is necessary to stretch your palms towards the sky, while stretching your head slightly upward and slightly forward. In this position, you need to feel the tension of the muscles from the back of your head to the lower back and hold for 10-15 seconds. Then go back and relax. Do this movement 3-5 more times.

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.

Neck exercises. Full complex:

Shishonin's complex exercises are easy to use. They can be done not only at home, but also at work. Once mastered, they will take about 5 minutes to complete. The main complex includes 7 movements and each is repeated 5 times.

• The first movement is called “Metronome” . It is used to stretch and elasticize the muscles on the sides of the neck. It is performed from a sitting position. The head tilts towards the left shoulder until you feel muscle tension for 10-15 seconds. Go back and do the same in the other direction. Do the exercise 5 times.
• The “Spring” movement is done to stretch and strengthen the upper spine and neck muscles. The head drops down for 10 seconds, then the chin is pulled forward and fixed for 10-15 seconds. At the end of the exercise, you need to come back and relax.
• The “Goose” movement is done to develop the cervical spine. The neck is stretched forward a little, and then the head slowly turns to the right until a slight tension is felt. You need to fix this pose for 10-15 seconds and return back to relax. Now you need to do the same in the other direction about 5 times.
• The “Looking at the Sky” movement is used to develop the muscles of the neck under the back of the head. From a sitting position, with your back straight, your head turns to the right and rises slightly upward to feel the stretch in the muscles at the back of your head. Hold this position for 15 seconds and return back. Do the same in the other direction. Perform 5 times.
• Movement “Frame” used to develop the scalene cervical muscles. The right hand should be placed on the left shoulder, keeping the elbow parallel to the floor. The head turns to the right side and presses the chin on the shoulder until tension is felt in the left scalene muscle. In the extreme position you need to stay for 15-20 seconds and return back. Repeat the same on the other side.

  
  Shishonin. Gymnastics for the neck with photos and explanations

• The Heron movement is used to develop the muscles of the spine and neck. From a sitting position, the arms are pulled back until tension is felt in the area of ​​the shoulder blades. The chin is pulled upward until a stretch appears in the neck. Maintain the position for 15 seconds, relax and repeat again 3-5 times.
• The “Fakir” movement is used to develop the muscles of the shoulders and neck. Hands rise up and join palms together above your head. It is necessary that your hands do not move forward. Next, the head turns to the side, maintaining tension. Stay in this pose for 15 seconds, come back and relax. Now do the same in the other direction and relax. You need to repeat the exercise 3-5 times.
• The “Airplane” movement is used to develop the spine in the chest area. The arms are raised to the sides, like the wings of an airplane, and forcefully pulled back slightly to slightly connect the shoulder blades. Maintain this position for 10-15 seconds without relaxing. Then do the same, only raise your arms and hold them slightly at an angle, keeping the tension between your shoulder blades. Maintain this position for 10-15 seconds, go back and repeat again 3-5 times.
• Tree pose is designed to stretch the spine. From a sitting position, the arms are raised up from the sides, the fingers are facing each other, the palms are directed towards the ceiling. Now stretch your palms up, stretching yourself towards the sky and moving your head slightly forward. It is necessary to feel the tension along the entire spinal column from the back of the head to the lower back and hold for 10-15 seconds. Then you need to go back, relax, and then do it again another 3-5 times.

https://www.youtube.com/watch?v=osLKue0RDxo

Neck muscles involved in stretching

The structure of the neck suggests the presence of deep and superficial muscles. With their help, it becomes possible to hold the head, move it and carry out the processes of swallowing and speaking.

Dr. Shishonin's exercises stretch and relax all muscle groups in the neck, shoulders and back.

Each workout is aimed at working with specific series:

Firming self-massage

After gymnastics for the neck and spine according to Shishonin, you can have a relaxing massage. This will help relax any parts of the muscles that were involved in the exercises and may have accumulated tension.

Massage should be carried out from the back of the head to the shoulder blades and further down the spine. You need to start with stroking and light pressure as you move towards the shoulder blades. In places where tension has accumulated, you need to linger and massage them with light pressure.

Moving down, the thoracic and lumbar spine is kneaded with circular movements of the fingertips with light pressure. One way to warm up the neck is to place your fingers at the back and your thumb in front of the neck, and lightly pinch and knead the neck muscles.

The massage ends with light strokes, starting from the neck and ending with the lower spine. This massage can be performed after Shishonin gymnastics or before it. It helps to warm up muscle tissue and prepare them for further exercise.

When done correctly, gymnastics can reduce pain in the neck, relieve headaches, and also alleviate diseases such as osteochondrosis, hypertension, and spinal hernia. The main thing is to carry out the exercises correctly and feel the impulses that the body gives.

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.

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.

Opinions about the technique of doctors and patients

If Shishonin gymnastics and a number of other techniques are performed correctly, the positive effect should be the same as after a massage or manual therapy by a doctor. If relief does not come, you do not feel comfort, a surge of strength and a positive mood, then some exercises were performed incorrectly and without proper relaxation.

According to doctors, if gymnastics was performed under the supervision of a specialist and after consultation with a doctor, then its effect on patients is mainly positive. Patients experienced a decrease in pain associated with serious diseases: osteochondrosis, atherosclerosis and hypertension.

After gymnastics, joint mobility was restored, headaches disappeared, and blood pressure returned to normal. In a number of patients, memory improved, absent-mindedness and forgetfulness disappeared.

Opinions and reviews of Shishonin’s technique among patients are mostly positive. Some people already felt better from the first sessions: their pain in the neck and shoulder joints went away, the heaviness in the head disappeared, and the mobility of the neck muscles and vertebrae improved.

Many patients with osteochondrosis who practiced neck gymnastics created by Shishonin experienced relief from neck crunching, tinnitus, and joint mobility returned. Basically, according to patients, after performing complex exercises, they got rid of pain in the cervical spine, which had tormented them for many years and forced them to take many medications.

As medical practice shows, manual therapy, massage and acupuncture help to successfully fight serious diseases.

In some cases, massage and self-massage help to significantly reduce pain in patients with osteochondrosis, spinal hernia and relieve them of headaches and hypertension. This gives them the opportunity to hope for a cure for their illnesses and live a full life.

Author: Konovalov Vadim Stanislavovich (vadimwalkman)

Article design: Mila Friedan

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.