“Gymnastics for the neck without music” by Dr. Shishonin: only 9 exercises, but which ones!

Greetings, dear friends! A passive lifestyle, unhealthy diet, working on computers - all this leads to problems with the musculoskeletal system and disorders of the cervical spine. Shishonin’s neck gymnastics will help eliminate discomfort and unpleasant sensations, as well as improve physical health; you can watch the doctor’s video lesson on our website.

A. Yu. Shishonin – rehabilitation doctor, candidate of medical sciences. Sciences, Head of Medical. He began developing the program in 2003, published it in 2008 and released CDs that allow you to practice gymnastics independently in a home hospital. His author’s complex is very similar to exercises using the Bubnovsky method, but has its own distinctive features and advantages.

Why does pain occur in the neck muscles?

The Shishonin complex is necessary for many reasons. These are serious diseases, for example, injuries, chronic arthritis, oncological pathologies, infectious or vascular inflammation, which require adequate and competent treatment from doctors.

Acute neck pain should be diagnosed in a doctor's office. Unpleasant sensations are sometimes the result of spasms or inflammation in the muscles, negative changes in the cervical region that are associated with aging or prolonged overload.

All reasons can be collected into several groups:

• injuries and stretch marks;
• damage to muscles and ligaments;
• constant stay in an unnatural and uncomfortable position;
• hypothermia.

Under the influence of cool wind, which leads to spasms and significantly impairs blood circulation. Also, uncomfortable postures lead to unpleasant sensations in the neck area. This could be sitting for a long time near the computer, sleeping on a pillow that is too soft or hard.

Intervertebral joints are damaged as a result of degenerative diseases of the cervical spine - osteoarthritis or osteochondrosis. They are characterized by aching, painful spasms in the neck, in the back of the head, constant or periodic.

In addition to this phenomenon, nausea, heart pain, dizziness, and numb fingers also appear. To these serious reasons is added intervertebral hernia. The functioning of nerve fibers is disrupted, the sensitivity of the skin in this area decreases, reflex function and muscle mobility deteriorate.

As a result of damage to the spinal canal, not only the neck, but also the shoulder and back hurt. Numbness of the upper and lower extremities occurs, the functioning of the heart and pelvic organs is disrupted.

As a result of a set of exercises, such negative symptoms can disappear forever if done daily and correctly.

What can cause neck pain?

Headache, dizziness, nausea, falling and increased blood pressure - all this can be a consequence of cervical osteochondrosis caused by deep spasm of the neck muscles.

Pain causes deep muscle spasm

Treatment of hypertension, osteochondrosis and other pathologies associated with a decrease in the thickness and destruction of vertebral discs often includes therapeutic physical exercises. Their main goal is to relax tense muscles, improve blood flow, eliminate existing pinches and form a muscle corset that will prevent exacerbation of the disease in the future.

The main purpose of the exercises is to relax tense muscles.

A massage from a qualified specialist relieves muscle spasms well.

Massage to relieve muscle spasms

Shishonin’s neck gymnastics copes well with these tasks.

Alexander Yurievich Shishonin - rehabilitation doctor

Who benefits from gymnastic exercises according to Shishonin?

Dr. Shishonin’s miracle exercises are indicated for the following disorders and diseases:

• hypertonic disease;
• vertebrobasilar insufficiency;
• dizziness for no reason;
• drowsiness or insomnia;
• chronic migraines;
• lack of blood circulation in the brain;
• impaired muscle elasticity and neck pain;
• increased intracranial pressure;
• vegetative-vascular disorders;
• weakening of memory.

It is useful to do the exercise daily for those who work for a long time on a laptop, are subject to frequent mental, physical or psycho-emotional stress, lead an inactive life, eat poorly, preferring fatty and carbohydrate foods with preservatives.

Overextended muscles lose elasticity over time. As a result of their incorrect position, blood vessels and nerve endings are compressed. Tissue fibers rub against each other, gradually wear out, and as a result, blood supply deteriorates, first discomfort appears, and then painful symptoms, which are sometimes difficult to deal with on your own.

Therefore, Shishonin’s gymnastics will not be superfluous for the prevention of neck pain, and not just for obvious symptoms of disorders.

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.

We invite you to read: Dislocation and subluxation of the cervical vertebra in a child and an adult: symptoms and treatment

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.

Special Recommendations

The maximum effect from the exercises is obtained if you follow the following recommendations:

1. It is necessary to start Dr. Shishonin’s gymnastics only after examination by a doctor and his permission. An incorrect diagnosis can only make the situation worse. Excessive overload on inflamed muscles leads to the risk of surgical intervention.
2. In case of severe pain, it is better to postpone exercise until the condition stabilizes. Gradually, the body will get used to the exercises, and relief will begin. In case of prolonged pain, if there is no result from a set of exercises, you should seek medical help.
3. It is better to refrain from eating before classes. The body should not be distracted by the digestion process during exercise. It is better to drink plain water and in any volume.
4. It's better to start with a few exercises. It is safer and more effective to increase the number of repetitions and the number of exercises gradually, rather than starting the full course right away.
5. If you are very tired, it is better to postpone gymnastics until later or just do a few of your favorite exercises that give the maximum effect.
6. Before starting the gymnastics complex, it is recommended to do a light warming massage of the back of the head and neck with your hands. Muscle fibers will become more elastic.
7. It is better to do exercises at the same time every day. The body must get used to it and adapt. After improvements, gymnastics are carried out three times a week for several months.
8. It is better to carry out the first exercises in front of a mirror to see all the main mistakes. Tips on how to achieve better results and recommendations for implementation can be found in many video lessons about the Shishonin method.

These are the main postulates that increase the efficiency and effectiveness of the method of a talented rehabilitator.

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.

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.

Basic set of exercises

Shishonin developed his technique so that it can be performed while sitting at a computer, at home or at work. The main actions of the healing system and for relieving neck pain are:

1. “Tree” is an exercise for stretching the spinal muscles. Both hands are raised up, palms pointing towards the floor. The head is tilted slightly forward. There should be tension in the spine. Repeat 3 times.
2. The “spring” strengthens the muscle fibers on the sternum. The head is gradually tilted all the way down, and the chin is left, pressing it to the chest as much as possible. In the initial position, the neck is stretched completely, without throwing it back, but keeping the head straight. Each exercise is performed for 15 seconds.
3. “Metronome” – head tilts in different directions, 5 repetitions. The tension position is fixed stably for 30 seconds.
4. “Looking at the Sky” works the muscle corset in the occipital region. The head is gradually and carefully turned to the left until it stops, and then raised, looking up. The position of the neck and head muscles is fixed for 15-20 seconds. This stretches the occipital muscles well.
5. “Goose” works on hard-to-reach tissues where blood stagnation often occurs. Move your head forward. The back and shoulders should not move. The chin is not pulled sharply under the shoulder, leaning towards the armpit. The same is done in the other direction with fixation for 15 seconds.
6. “Heron” revitalizes the back muscles and neck fibers. Straight arms are spread to the sides and then slowly moved back as far as possible. The muscles on the back and the entire shoulder girdle work. They raise their head up and pull their chin there, as if they are trying to fly up.
7. The “frame” strengthens the scalene tissues, which are particularly stressed during the day. The right hand is fixed on the left shoulder in a sitting position. The head is turned to the right, the elbow is kept at neck level and not pressed to the torso. The chin rests completely on the shoulder on the right, and the hand presses on the other shoulder on the left. Then it is also repeated in the other direction.
8. “Airplane” activates the muscles between the shoulder blades. They spread their arms at the same level and take them back. There will be tension under the shoulder blades. The exercise resembles an airplane in flight - the right hand goes down, the left goes up and vice versa.
9. “Fakir” works the back muscles and neck corset. Hands clasped in palms are raised above the head. The elbows are turned forward at ear level. The head is slowly turned to the left, tensing the neck muscles. Then repeat the turn in the other direction.

Almost every exercise according to Shishkov is best repeated 3-5 times.

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.

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.

Shishonin developed a gymnastics complex for the neck for hypertension back in 2008. At first it was used not against hypertension, but to restore normal blood circulation and treat osteochondrosis in people who lead an inactive lifestyle.

Why are exercises needed specifically for the neck? According to Shishonin, most patients experience deterioration in health due to circulatory problems in the body. If, due to sedentary work or heavy workload, the neck muscles are overstrained, then the blood supply to the brain deteriorates. The first symptom of this may be neck pain, and later it is supplemented by headaches, drowsiness, increased fatigue, and dizziness. All these are signs that the body needs help. In particular, constant monitoring of pressure is important.

Shishonin’s gymnastics for hypertension is also known as Bubnovsky’s gymnastics, since it was in his clinic that A. Shishonin developed exercises for patients with hypertension and osteochondrosis.

Gymnastics has no contraindications as such, and it is suitable for people of almost any age. You can also do exercises for prevention, especially if you have to sit for a long time.

The absolute indications for performing these exercises are as follows:

• Cervical osteochondrosis.
• Frequent migraines and headaches.
• Vegetative-vascular dystonia.
• Arterial hypertension.
• Deterioration of memory and concentration.
• Sleep disorders: insomnia at night and drowsiness during the day.

Also, gymnastics for hypertension is useful for those who move little or, on the contrary, are exposed to serious loads, stress, or eat poorly - all this contributes to impaired blood circulation and blood pressure.

Video on how to do gymnastics

The correct implementation of the entire complex can be seen in the videos that are presented on the Internet. Video instructions help beginners achieve better results and motivate them to practice daily. It’s better to see how to do the Shishonin exercise without mistakes.

There is no point in postponing classes until later. It is better to have a healthy and beautiful neck that will not cause inconvenience and pain every day.

The video about gymnastic exercises contains a lot of useful information and tips. It is more convenient to follow the characters in the video, especially for the first lessons this is very important, since the result may not appear immediately.

How to improve the effect

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.

Tags: gymnastics, hypertension, treatment, music, osteochondrosis, cervical

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Consolidating the achieved result

It is important after classes with Dr. Shishonin to follow the recommendations that he himself developed. After gymnastic approaches, it is better to consolidate the result by stretching the muscles. The head and neck are slowly turned to the sides, helping with your hand.

Body rotations are performed in the same way. At the end, a firming self-massage of the neck is ideal. These are active stroking of the neck area with hands in different directions. They work on the collar area, neck, shoulders, and the area between the ribs.