Constant or intermittent pain in the cervical spine is a problem familiar to many people far from hearsay. At the present stage, medicine offers many fundamentally different options for dealing with this symptom.
However, some of them are traumatic (surgical method) or have side effects (medication).
Relatively recently, an effective technique was developed, which is aimed at the correction of the neck muscles, it has proven effectiveness, has practically no contraindications and does not require material costs. Performing a set of special exercises helps to strengthen the skeleton of the muscles, will allow to get rid of the pain syndrome.
What is the technique, how did it appear
Gymnastics developed by Dr. Shishonin at the end of the last decade.
The author believes that the cause of the painful feeling in the neck is a decrease in the elasticity of the muscle tissue. As a result, compression of the neurovascular bundle occurs, which creates the prerequisites for the beginning of the feeling of pain.
Muscle elasticity decreases as a result, above all, of a sedentary lifestyle, as well as with age and the presence of chronic diseases of the joints.
The purpose of the developed technique is to improve the quality of life, as well as the prevention of diseases of the musculoskeletal system.
It is worth noting that the exercise complex of Dr. Shishonin is widely popular in Europe. The reason for this is a small number of contraindications, ease of implementation. A significant advantage is the fact that the implementation of the exercises does not require a lot of time. You can easily make them even in the workplace!
Who shows neck gymnastics, developed by Dr. Shishonin
The implementation of a set of exercises recommended:
- people with a lack of blood supply to the brain;
- people with impaired mobility of the neck;
- people with high intracranial pressure, suffering migraine attacks;
- people with a diagnosis of vegetative-vascular dystonia, as well as vertebrobasilar insufficiency;
- after surgery;
- with drowsiness / insomnia, loss of ability to remember, dizziness.
It is recommended to perform gymnastics not only for pathology that already exists, but also for prevention. In particular, it is worth paying attention to it for those whose work is associated with a long stay in one position, psycho-emotional overload of the body.
Contraindications
Gymnastic exercises that developed Dr. Shishonin, are very popular because they have almost no contraindications.
You need to refuse to perform charging for the time being:
- during exacerbation of chronic pathology;
- in the presence of an infectious / inflammatory process;
- before the onset of the recovery period after surgery.
If there were injuries from the spinal column, then charging should be started only with the permission of the traumatologist.
Tips for doing exercises Shishonin
Here are some practical tips that will make the exercises more effective, as well as to achieve an early effect:
- Prior to the implementation of the complex to strengthen the muscles of the neck, you should consult with a specialist for the absence of contraindications. This advice should not be neglected, since otherwise it is possible to provoke complications that are subject only to surgical treatment;
- It is necessary to begin to perform gymnastic exercises only after subsiding of an intense pain syndrome, since their correct performance is questioned, and also the opposite effect can be achieved;
- It is advisable to eat no earlier than one hour before the start of gymnastics;
- If you fail to do all the exercises at once, it is better for your body to gradually increase the load. The reference point is wellness;
- Before performing the complex, it is advisable to warm up the muscles (gentle massage);
- And most importantly - regularity and systematic. Allocate a specific time during the day to improve your health;
- Monitor the quality of the exercises. To do this, at first, you can use the help of a mirror. On the Internet, you can also find video tutorials, where mistakes are clearly demonstrated when performing charging.
The main complex of exercises for the neck
- "Spring". This exercise is designed for warming up the back of the neck muscles. The starting position is also. Bend your chin as low as possible, after you need to tilt your head up and linger for a few seconds. The number of repetitions is five;
- "Goose". Starting position - standing, feet shoulder-width apart. Pull the neck as far as possible anteriorly with a delay for a few seconds, and return to the PI in a slow pace. The number of repetitions is ten. Attention! Keep your chin parallel to the floor throughout the exercise;
- "Metronome". The goal of the exercise is to stretch the muscles. Starting position (PI) standing, legs are shoulder-width apart. Make the head tilt to the right with a delay of a couple of seconds, slowly return to the PI. Then do the other way too. The first exercise is worth performing for five times on each side. Note: The PI can be seated with a straight back;
- "Look to the sky". Designed for stretching the lateral muscles of the neck. The starting position is the same. Turn as far as possible the head to the right side and try to fix this position for a few seconds. Take the starting position. Then do the exercise to the left. The number of repetitions is five on both sides;
- "Frame". Like the previous one, it is aimed at stretching the lateral neck muscles, as well as at the work of the shoulder muscles. Starting position - standing, feet shoulder-width apart, hands on shoulders. Turn the head alternately in the right and left sides. Important! Fix the position of the head at each point. The number of repetitions is ten on both sides.
Additional exercises gymnastics Shishonin
Exercises include a complex for additional stretching of muscle tissue. The following complex may alternate with the main one.
- Starting position - standing or sitting with a straight back. Raise your hand up and put it on your ear from the opposite side. Tilt your head with your hand. Do the exercise in the opposite direction. The number of repetitions - five times right and left;
- Starting position - standing or sitting with a straight back, hands on the back of his head. Bend your head forward, you should feel the work of the back muscle group;
- The starting position is also. Turn the shoulders and head to the right side, at the same time, tilt the head anteriorly.
When should we expect the effect of the exercises?
Of course, each person's body is individual. However, many people note an improvement in well-being a week after regular workouts. After achieving the desired result, you can reduce the number of workouts to three per week.
The key to success is regularity, a responsible approach to each exercise for the correction of the neck muscles.
What is needed gymnastics neck with hypertension can find in this article: //doctor-shishonin.ru/dlja-chego-nuzhna-gimnastika-dlja-shei-pri-gipertonii/.
Reviews of gymnastics according to the method of Dr. Shishonin
I am accountant. In the last five years, pain in the cervical region began to appear. Ran to the doctors, the quality of life has become worse nowhere. Neurologist advised to perform a set of exercises Dr. Shishonin.
At first I thought it would be better if the medicine was prescribed. However, she began to do exercises every day. About a week later, the pain subsided. Gradually reduced the frequency of training to three per week. I again enjoy working in the country and go to work.
Olga, 50 years old, Moscow
For as long as I can remember, I never did much physical activity. I work as a seamstress. Half a year ago, tension and pain in the muscles of the neck began to disturb me.
Dug up the entire Internet and came across a technique developed by Dr. Shishonin. I downloaded a video lesson and did the exercises every day. Pain does not bring me discomfort for three whole months now.
Inna, 35 years old, Omsk
I study on the last year of university. A lot of lectures and classes every day, there is absolutely no time left for sport. Constantly feel the tension of the muscles of the neck.
On the advice of a familiar doctor, she began to perform the exercises developed by Dr. Shishonin. After ten days of study, the stress was gone. Even progress has increased. Do not be lazy to find time for yourself!
Natalia, 22, Kursk
She always led an active life, managed everything and everywhere, until she tortured osteochondrosis. Saw a bunch of pain pills, I agreed to any operation.
The doctor advised to perform the exercises of Dr. Shishonin. Perform, but there was no effect. Then she decided to do in front of the mirror and understood all the mistakes. Now the pain began to bother me less and less, I started to do everything again!
Anna, 60 years old, Samara
You can get acquainted with the technique of performing gymnastics by watching the following video.
