Shishonin exercises for the spine. Improvement of the lumbosacral spine

Shishonin’s gymnastics for cervical osteochondrosis owes its popularity to the increasing number of patients suffering from this disease. All more people engaged in intellectual work that involves sedentary image life. After all, the main physical types the work is performed by robots. Thus, Shishonin’s gymnastics became a phenomenon protecting against osteochondrosis, and not just a set of exercises.

With osteochondrosis of the cervical spine, a person experiences not only pain and discomfort - he may have a headache, his thoughts are confused, and he is constantly sleepy. All this is the result of poor blood supply.

Academician A. Yu. Shishonin led the Bubnovsky rehabilitation center for many years, where he invented and improved a uniquely effective method that helps restore the neck muscles to their former flexibility, that is, restore blood circulation in the brain. Sitting for a long time and motionless leads to the fact that the muscles lose their elasticity and pinch large veins and nerve fibers. If the exercises are done correctly in the prescribed sequence, then anyone, of any age and gender, can perform them.

Indications for Shishonin gymnastics

The technique developed by Dr. Shishonin is indicated for people with the following diseases:

The effectiveness of the Shishonin treatment method depends not only on the regularity and correctness of the exercises, but also on the fact that the complex is used along with drug therapy. That is, only complex treatment will bring relief and healing for cervical osteochondrosis.

Contraindications to Shishonin gymnastics

Like any treatment, Dr. Shishonin’s neck gymnastics has a number of contraindications. It cannot be done if:

Increased pain syndrome. All exercises for the spine can be done only in the absence of pain. If it appears, the exercise must be stopped.
Elevated body temperature. In this case, the person very quickly loses control over his coordination and may fall and injure himself.
The presence of malignant tumors not only in the spine, but also in any other organ.
Infectious or inflammatory diseases. First of all, it is necessary to cure all these inflammations.
Pregnancy. In this case, the increased load on the mother’s spine can harm both her body and the child, even leading to termination of pregnancy.
Presence of bleeding. The danger comes from both internal and external bleeding. When performing gymnastics, it can intensify, and the person will first lose consciousness and then die from blood loss.

Before performing neck exercises for osteochondrosis, you should familiarize yourself with general recommendations. The intensity of training should gradually decrease, so for the first 2 weeks they take place every day, then their number decreases to 3 times a week.

When performing any exercises from the Shishonin complex, you should keep your back straight - this is the main condition for success. The rest of the time, in everyday life, you also need to make sure that your back always remains straight.

For the right performing exercise therapy According to Shishonin, training can be done in front of a mirror. Before starting classes, you should warm up your body with a few pull-ups on the bar and light gymnastics: swinging your arms, bending over and running in place. And the last recommendation is that all exercises must be done with a smile and faith in a complete recovery.

A set of exercises according to the method of Dr. Shishonin

To make it easier to remember the exercises, each of them has its own name. Gymnastics for osteochondrosis can be performed in a car, in front of a computer, at a sewing machine, etc. - wherever a person is forced to sit still for several hours. The whole set of exercises takes 15–20 minutes. This is comparable to a short smoke break or a production break, provided, by the way, by the Labor Code. So, exercises for Shishonin osteochondrosis:

This exercise is called the Metronome. Starting position - back straight, arms down, head gently tilted towards the left shoulder. You need to feel the muscle tension when trying to reach the top of your shoulder. The shoulders are motionless. You need to tilt your head 5 times in each direction. Slowly, diligently, with effort.
"Spring". The starting position is the same - the back is straight, the shoulders are lowered. The head should be slowly lowered until the chin rests on the chest. Stretching your neck, you need to fix the position for 30 seconds. Then the head is slowly tilted back and also fixed for 30 seconds. This swing can be repeated 5 times.
"Looking to the Sky" The head turns to the right, while the chin is held as high as possible, until a painful sensation occurs in the neck. Hold this position for 30 seconds. Then do the same to the left, and so on 5 times.

This exercise is a continuation of “Looking at the Sky” and is called “Frame”. It is complicated by the connected shoulder girdle. To do this, the right hand is placed on the left shoulder, and the rotation is carried out by both the neck and the entire torso. The principle is the same - hold in the extreme position for 30 seconds and 5 repetitions in each direction.
The Heron exercise involves the arms, so starting position they should lie on their knees. Then, at the same time, you should stretch your chin up and forward, and put your hands behind your back, clasp your fingers and turn your shoulders back as much as possible. You need to freeze in this position for 30 seconds, after which you will return to the starting position. This exercise must be repeated at least 5 times.
The starting position of the “Goose” exercise is standing. The chin should be pulled up and forward, and the head should be turned to the right until pain appears in the neck; in this position, you should freeze for 30 seconds. After this, the exercise is repeated, but to the left. Such repetitions must be done at least 5.

After completing all the suggested exercises, you can do a little self-massage. It will warm up the muscles and increase blood circulation in soft tissues cervical spine. To do this, use your knuckles to massage the muscles along the neck. Then you need to grab it between your thumb and other fingers and walk over these muscles with gentle pinches.

Regular use of this gymnastics and massage can not only cure osteochondrosis, but also prevent it from developing at all. Therefore, gymnastics for osteochondrosis of the neck of Dr. Shishonin not only treats, but also prevents such a disease.

Uncovertebral arthrosis of the cervical spine: symptoms, causes, methods of treating the disease

Uncovertebral arthrosis is a change in the cervical spine, as a result of which the intervertebral discs or facet articular processes have undergone dystrophic changes that cause pain and discomfort to a person. Uncovertebral arthrosis of the cervical spine usually forms in the area of the first and second cervical vertebrae: on their posterolateral surface between the processes. As a result of pinching of blood vessels and nerves in the transverse canal of the spine, changes occur that provoke neurological symptoms: pain in cervical spine and brachial neuritis, as well as a number of other symptoms that serve as the basis for an experienced vertebrologist to make a preliminary diagnosis of uncovertebral arthrosis.

Symptoms of the disease

At first, arthrosis of the uncovertebral joints hardly manifests itself at all, and only sometimes, when quickly turning the head or lifting heavy objects, a person feels severe pain in the area of the affected joint, which goes away as quickly as it appears. The cause of pain in the cervical spine is overgrown spinal discs that affect the ligaments during movement. At this stage, the development of spinal disease can be easily stopped if you inform the doctor about your symptoms in time.

As it progresses, all the symptoms of uncoarthrosis worsen. A person begins to feel pain even with slight movements of the head. Pain in the cervical spine increases in inclement weather, after unusual loads and stress. Trying to avoid pain, a person begins to avoid careless movements, which makes it even worse for himself: due to the lack of full movement, the blood supply to the affected segment is disrupted, vertebral instability appears, and subluxations periodically occur.

Somewhat later, the symptoms of uncoarthrosis intensify when forced to remain in one position, so people constantly change the position of their head. Medical massage provides significant assistance at this stage, but its effect is short-lived. Even night sleep becomes a test for the patient, since at rest the pain in the cervical region intensifies. In the advanced stage, uncoarthrosis is manifested by the following symptoms:

Numbness in the cervical spine.
Tingling in the affected area.
Frequent dizziness.
Headache attacks.
Nausea.
Decreased visual acuity.
High blood pressure.
Pain in the area chest and spine.

Patients with uncovertebral arthrosis also complain of impaired sensitivity in the affected area, deterioration of balance, unsteadiness when walking, frequent migraines and dizziness, as well as high blood pressure and severe pain in the cervical region, preventing them from freely moving their arms and rotating their heads. All these symptoms are alarming and require immediate medical attention.

Lack of an adequate response to the disease can lead to ankylosis of the cervical spine and loss of mobility in it. That is why, at the first signs of uncovertebral arthrosis, you should undergo appropriate treatment that can completely stop the development of uncovertebral arthrosis.

Causes of the disease

The occurrence of uncovertebral changes in the vertebrae is the result of a disruption in the blood supply to the intervertebral discs in the cervical spine, which results in their thinning and the formation of bone growths. In this way, the body tries to reduce the load on the articular disc. The root cause of this condition is the lack of adequate load on the cervical spine, since the spine is not only harmful excessive loads, but also their absence.

In addition, uncovertebral arthrosis of the cervical spine can occur as a result of:

Incorrectly distributed loads during physical activity;
Excess body weight;
Spine pathologies;
Endocrinological diseases;
Incorrect positioning of the legs while walking (flat feet, club feet);
Injuries to the cervical spine or joint;
As a result of polio.

The cause of spinal arthrosis in each individual case can be any of these reasons, or a combination of them.

Examination and diagnosis

The golden method of diagnosis when examining patients with neurological complaints is MRI. After the initial appointment, the doctor can determine the cause of uncoarthrosis without this examination, specifying the medical history, symptoms and nature of pain, however, it is impossible to find out the prevalence of uncoarthrosis and its stage without modern x-ray techniques.

During palpation, the doctor can determine the enlargement of the vertebrae, and on MRI images - the presence of osteophytes and degenerative uncovertebral changes, as well as the nature of the blood supply in the cervical spine.

Treatment of uncoarthrosis

The fight against cervical arthrosis is carried out simultaneously in several directions:

Medication;
With the help of physiotherapy;
Surgical intervention;
Therapeutic exercise and manual techniques.

Cervical arthrosis begins to be treated with posture. Slouching and working in a hunched state will not allow for effective treatment.

Drug therapy

For a patient with uncoarthrosis, medications are selected that can relieve neck pain, improve blood circulation, restore the cartilage layer and remove muscle spasm:

More details

To relieve pain and inflammation in the cervical spine, drugs from the group of non-steroidal anti-inflammatory drugs are prescribed - Diclofenac, Arcoxia, Nise, Indomethacin.
To restore normal blood circulation in the joint, blood-thinning drugs are indicated - Curantil, Trental, Actovegin.
To improve and thicken the cartilage layer, patients with uncoarthrosis are prescribed chondroprotectors - Artra, Teraflex, Chondroitin.
To relieve muscle tension, patients take muscle relaxants - Milgamma, Sirdalud.

Important! Only a doctor who knows about the compatibility of drugs and their contraindications can prescribe specific drugs for the treatment of uncoarthrosis.

Physiotherapeutic methods

Physiotherapy is one of the most effective, cost-effective and common methods of treating neck arthrosis, which has a positive effect on metabolic processes in cartilage tissue and reduces the progression of the disease. Modern science has a wide arsenal of physiotherapeutic agents that help in the treatment of neck arthrosis:

Magnetotherapy - exposure to static current on the affected area;
Mud and salt applications - draw excess water from the affected area, thereby reducing irritation of pain receptors and inflammation;

Amplipulse therapy - treatment using sinusoidal simulated currents;
Electrophoresis - introduction medicines using microelectric currents;
Decimeter waves are able to penetrate deep into the joint and do not cause side effects;
Ultrasound therapy helps to get rid of joint pain and improves the condition of periarticular tissues if they are damaged. It is ineffective in the presence of synovitis in the joint, has a number of contraindications, and therefore is prescribed exclusively by a doctor.

Surgery

In advanced cases, when osteophytes have already formed on the vertebrae and conservative medicine is unable to help, the patient is prescribed osteophyte excision surgical method. During the operation, it is not easy to remove bone growths, but also to restore the spinal disc. Thanks to this, the person can move his neck again, pass painful sensations in the diseased part of the spine.

Treatment with folk remedies

In the treatment of uncovertebral arthrosis of the neck, folk remedies are used very widely, as they are really effective, especially in combination with traditional treatment. The most popular are compresses and rubbing, as well as various herbal infusions. The peculiarity of this method of treatment is that it must be systemic and long-lasting. The course of herbal treatment is usually 2 months or more.

How to relieve pain in the cervical area?

To reduce pain in the cervical region, you should apply hot cakes, which are made from wholemeal flour.

The ointment can be made from pork fat and hop cones. These two ingredients are mixed until a homogeneous thick mass is obtained.

Compresses

Treatment of arthrosis Read more >>

For the compress, prepare the following mixture:

200 g honey.
300 g alcohol.
100 g aloe juice.

Leave the resulting mixture in a warm place for 3 days. The duration of treatment with this remedy is 10 days.

A patient with uncoarthrosis should also avoid heavy physical activity associated with carrying heavy objects and sudden movements of the neck, and for sleep it is recommended to use a good orthopedic pillow that helps relax the muscles in the affected area.

In some cases, the patient may also be prescribed to wear a Shants collar. Uncoarthrosis is usually treated at home, but inpatient treatment can also be performed. All interventions in the treatment of uncoarthrosis have two goals: relieving pain in the cervical region and providing muscle relaxation. Swimming is especially indicated, as it can gently improve blood circulation in the affected area and relieve muscle spasms.

IN modern world The main layer of the working population is people whose work activity directly related to the sitting position. The result of such a sedentary lifestyle, unfortunately, is deplorable - over the years it only worsens the situation. But it’s never too late to take care of your health, you just need to do basic gymnastics. In this case, exercises for the cervical spine will be especially helpful, which we will consider in more detail.

Every third inhabitant of the planet suffers from pain in the cervical spine, since the neck, due to its structure and location, is more vulnerable to various diseases and mechanical damage. The cervical region is subject to increased stress due to constant physical activity and keeping the head in an upright position.

A person performs about 500 different movements per day in which the neck is directly involved.

When the neck becomes stiff, a person automatically begins to knead it, trying to relieve the discomfort. But, if you learn a few simple physical elements and practice them periodically, the musculoskeletal system will reward you with excellent health.

A useful addition to a course of exercises can be a massage of the collar area in the form of stroking and kneading the muscles of the neck and shoulders.

I would like to note that a group of exercises for the cervical spine has many positive aspects:

normalizes intracranial pressure;
improves visual function;
improves the functioning of the hearing aid;
increases performance;
maintains and restores flexibility of the cervical spine;
strengthens the perivertebral muscles;
restores the vestibular apparatus;
improves the endocrine system;
normalizes sleep;
eliminates numbness upper limbs;
improves brain nutrition and memory.

Exercises for neck pain help cope with the main causes of discomfort:

pinching of nerve endings, as a result of their poor conductivity;
muscle spasm or strain;
inflammation muscular system(myositis);
cervical osteochondrosis;
hernia formations;
vertebral displacement;
coronary heart disease, if the pain is localized in the anterior surface of the neck;
many other common diseases (eg, ankylosing spondylitis, rheumatoid arthritis, myalgia).

General execution rules

Of course, exercises for the neck and spine have a beneficial effect on the entire body, subject to certain rules, in particular with regard to the cervical spine:

Movements should be performed smoothly, carefully, without sharp turns;
If you experience pain or dizziness when bending or turning in any direction, you should immediately stop doing them;
If the exercise is aimed at eliminating unilateral pain, then you should be aware that you need to tense your muscles and expand the intervertebral distances. For example, therapeutic exercises for the right side are bending and turning to the left, and for the left side, respectively, to the right.
If the cervical spine is unstable, bending forward is prohibited;
The exercises can be performed from any starting position (lying, sitting or standing), the main condition is a straight back position with shoulders turned;
When performing exercises, watch your breathing: when you inhale, you need to tense your muscles, while you exhale, you need to relax them.

There are also various methods to strengthen the functioning of the parts of the spinal system, but they can only have a temporary effect, being auxiliary means: orthopedic pillow, corset, physiotherapeutic treatment, acupuncture, reflexology and others.

Neck exercises will be most effective if you follow some expert recommendations:

Performing the exercises does not require haste, the pace is slow and rhythmic, watch your breathing;
The neck is very vulnerable to stress, so the number of repetitions of the exercises should begin with 3-4 times, gradually increasing to 10;
It is acceptable to experience mild pain during exercise, which should go away in 2-3 days;
It is advisable to do exercises not every day, but 2-4 times a week;
You should engage in additional activities besides exercise - swimming, walking or running.

Effective exercises if you are worried about pain

The most effective exercises for neck pain:

Starting position: sitting in lotus position. We place the right palm on the left side of the head, touching the ear with the middle finger. Using slight pressure, we bend our head down to the right until we feel a slight tension. We perform alternately on both sides.
Starting position: sitting on a chair. We lock our hands and place them on the back of the head. We tilt our heads, trying to seem to touch our hips with our elbows. The chin should rest at the base of the neck. We tilt our head, holding it for 25-30 seconds, and take the starting position.

Very original and at the same time useful exercise: you can figuratively write all the numbers from 1 to 10 with your nose in the air.

Starting position: sitting, legs bent under you. We bend forward all the way, with our forehead touching the floor, and hold this position for about 10-15 seconds. Next, lock your hands and place them behind you, trying to raise them as high as possible. This exercise is an excellent invigorating remedy.
Starting position: standing, feet shoulder-width apart. We place our right hand behind our back, bend our left hand and place the back of our palm between the shoulder blades as high as possible, while clasping the elbow of our left hand with our right hand. To maximize tension on the left arm muscle, tilt your head to the right and hold this position for 25-30 seconds. We repeat accordingly with the other hand several times.
Starting position: sitting on the floor. We move our legs under ourselves so that the heels are strictly under the pelvis. We lean back, focusing on our hands. Then you need to bend as much as possible, combining the pelvic area with the heels, then we will try to raise the chest area as high as possible.

If headaches are added to the pain in the cervical region, then to alleviate the condition it is recommended to take a contrast shower.

Exercises to strengthen the muscles of the spinal system require not only a periodic approach, but also their regular implementation. The best option for overall health maintenance is exercise for the back and neck; it will not only prevent various ailments, but also improve your mood.

Learn to tense and relax the muscles of the spinal column, avoiding overexertion.

Starting position: feet shoulder-width apart, bend forward, relax your neck, back, and arms. Maintain this state for 30 seconds and slowly take the starting position. The legs can be bent at the knee, the back must be straight.
Starting position: standing at the horizontal bar (crossbar, door). Grasp the horizontal bar with your hands and hang for about a minute, your lower back should be relaxed, and your legs should be pulled towards your stomach if possible.
Starting position: lying on the floor. Press the spine to the floor, straighten your legs and bend your knees, your lower back should be motionless.
Starting position: sitting on a chair. We raise our arms up, while the shoulder blades are brought together; in this position, bend your arms and try to place your palms on your shoulder blades as low as possible. Take the starting position and repeat several times.

There is also effective gymnastics for the neck according to Shishonin, you can find out more about it in this article.

Execution technique for relaxing the muscles of the back and neck

There are many activities to strengthen the cervical spine, but there are also a number of simple elements designed to relax. For those people whose field of activity is related to physical inactivity, the data is very useful physical exercise to relax the neck muscles, but power loads, on the contrary, are contraindicated.

Let's look at some of them:

Tilt your head to the right, while the jaw should move towards the right shoulder. We do the same in the other direction.
Bend head forward, starting position. Tilt your head back, starting position.
Bend your head forward, then turn to your right shoulder. Tilt your head back, then turn to your left shoulder. Taking the starting position, we correspondingly do it in the other direction.
Tilt your head back, while pulling your lower jaw forward and up. We do this several times.

Exercises for the neck and spine can be performed in various positions, very important point- the muscles should be as relaxed as possible. Most effective method relaxing the muscular system is controlling the direction of breathing in the area where the spasm occurred. Watch the range of movements, it should gradually increase.

When performing the exercises, remember that the maximum result will be achieved if you focus on the quality of exercise, rather than quantity.

Exercise for the cervical spine is best option prevention of various ailments. You should also remember that you can get a full result if:

replace a regular bag with a backpack, evenly distributing the load;
exercise constant control of your posture when sitting, walking, especially when carrying heavy objects;
sleep on an orthopedic pillow or on a regular small dense pillow in the shape of a cushion;
wear orthopedic shoes;
sit on chairs with high backs;
monitor your diet;
wear a scarf in the cold season.

Health is happiness. Be happy!

Our neck is under enormous stress. In our age, people are in constant tension, spend the whole day in front of the monitor, do not let go of the phone, their muscles are weakened and spasming.

Every second person complains of pain; more and more often young people complain of osteochondrosis and tumors in the back. This happens due to the fact that in the neck the distance from vertebra to vertebra is extremely small.

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Indications for exercise therapy for the neck according to Shishonin

It should be noted that Shishonin’s gymnastics for cervical osteochondrosis involves performing exercises at stages 1 and 2 of the disease, when there are no prerequisites for obvious surgical correction of a neurological disorder of the spinal system.

The maximum effect of Shishonin exercises is achieved with concomitant drug treatment of the joint problem. In addition, it is necessary to independently begin a set of health-improving treatment and preventive measures, as Alexander Shishonin advises, after consultation with a specialist.

Only a thorough check and assessment of all associated factors by the treating consultant will help to effectively combat muscle strain in the cervical area.

In general, Shishonin’s exercises have many benefits and are safe for health. However, they have some contraindications. When charging, you must approach it wisely and follow basic safety standards.

What and how to do

The main set of gymnastic procedures consists of 7 exercises to be performed daily:

"Metronome". Starting position: sitting on a chair, back straight. We tilt our head to the right side, trying to touch the shoulder. After waiting 20-30 seconds, we return to the starting position and repeat the movement in the opposite direction.
"Spring". Smoothly, without sudden movements, lower your head down, trying to touch your chin to your chest. The position should be fixed for 30-60 seconds, then return to the starting position.
"Looking to the Sky" We turn our head to the right side, looking up to the sky. The exercise is considered completed when the position of the head and neck has reached the 30 second mark. Turns to the left are performed in the same way.
"Frame". All movements are performed according to the principle of the previous exercise, with the connection of the shoulder girdle. The right hand rests on the left shoulder when turning the head to the right, with a 30-second fixation. We repeat the movements to the left. During the exercise, the elbow must be kept strictly parallel to the plane of the floor.
"Fakir". Starting position, sitting on a chair. Palms are brought together above the head. All movements repeat the “Looking at the Sky” exercise.
"Heron". Starting position: sitting on a chair, hands behind your back. Raise your chin as high as possible, trying to hold the position for 30-60 seconds. After returning the head to its original position, we turn it for 30 seconds to the right and left, holding our hands behind our backs.
The main complex is completed with the “Goose” exercise. Starting position, standing on the floor. We stretch our neck forward, backward, right and left, trying to keep our chin parallel to the floor.
Gymnastic approaches must be performed 5-10 times in each direction.

Attention! In case of pain or discomfort, the exercises are stopped.

Detailed information can be seen in the video of A. Yu. Shishonin’s exercises.

In order for the pain to stop bothering you and to be able to lead a comfortable life, you need to do a set of exercises daily for a herniated cervical spine. Therapeutic gymnastics in the midst of the disease, when the pain is very sharp, is mostly aimed at relaxation, so the load on the spinal column is minimal. It is worth remembering that sharp turns of the head can increase pain. In order not to injure the cervical spine, it is better to fix it with a special corset.

Hernia: detect and neutralize

Our neck is under enormous stress. In our age, people are in constant tension, spend the whole day in front of the monitor, do not let go of the phone, their muscles are weakened and spasming. Every second person complains of pain; more and more often young people complain of osteochondrosis and tumors in the back. P This occurs due to the fact that in the neck the distance from vertebra to vertebra is extremely small. Under heavy loads, partial retraction of the intervertebral disc occurs, nerve endings are injured, the functioning of internal organs is disrupted, and as a result, severe pain appears.

With age, the risk of a hernia increases significantly. Spinal injuries, sometimes old ones, also have a detrimental effect on our cervical vertebrae. Weak tone and decreased motor activity are also causes of pain. With a hernia, complaints arise about:

Acute pain in the area of the shoulder blades, which in a resting position becomes aching;
Dizziness;
Fatigue;
Tremor of the limbs, weakness in the fingers;
Impaired concentration.

If such symptoms appear, it is necessary to consult a specialist, most often with such symptoms they turn to a neurologist, and undergo a full medical examination, which necessarily includes an ultrasound examination of the blood vessels, as well as an MRI showing the exact location and size.

Treatment: when exercise is better than surgery

A herniated cervical spine is the cause of hellish myalgia that is impossible to tolerate. It can be stopped by taking medications that will also relieve swelling. When neither traditional medicine nor traditional medicines help, hormonal painkillers are prescribed. To instantly relieve myalgia, drugs are injected into the affected area. After relief, medications are prescribed to help restore the intervertebral distance in case of hernias. Such drugs are called chondoprotectors.

Traction can improve the mobility of the spine during a hernia. It increases the intervertebral distance, leveling the mobility and flexibility of the back as a whole. When the procedure is performed correctly, the acute pain goes away immediately. Traction is not performed at home, it is performed by a first-class massage therapist who is highly qualified. IN otherwise Instead of relief, you may end up with even more problems.

In critical situations, when conservative treatment methods have not helped, surgical intervention is recommended. It is indicated when no other treatment methods are effective.

Therapeutic exercise is The best way forget about pain and relapses. Well-known doctors and specialists develop and modify workouts for the cervical spine, which help you forget about problems with the vertebrae. The famous doctor Sergei Bubnovsky has developed an entire program for the treatment of problematic backs. Kinesitherapy strengthens the vertebrae and ligaments. Gymnastics for a herniated cervical spine, created by Valentin Dikul, restores the mobility of the vertebrae.

Sports training and recovery

Properly selected physical activity will help you forget about the aching pain that leads to exhaustion, reduce the size of the tumor, restore flexibility and improve the general condition of the body. Exercises for a herniated cervical spine significantly increase the effect of traditional treatment with pills and physiotherapy.

Regular exercise therapy for a herniated cervical spine is the key to the patient’s good condition. Gymnastics improves blood circulation, relieves pain and increases muscle tone, spasmed muscles relax, the spine becomes more flexible and mobile. Secondary signs of back problems, such as impaired arm mobility, blurred vision, and tinnitus, disappear.

Depending on the stage of the disease, gymnastics takes place in various modes:

When the inflammatory process is in an acute stage, training can only take place in a gentle manner in compliance with the doctor’s recommendations. It is best to engage in therapeutic rehabilitation exercise with a specialist, since incorrect execution exercise can aggravate the situation and lead to pinched nerve roots.

The effect of therapeutic exercises will be in case of regular training. You shouldn’t train at full strength right away. You need to start with 5-10 minutes and gradually increase the time to 40 minutes. Perfect time for classes – early in the morning. In the evening, it is better to perform exercises aimed at relaxation and stretching.

If you have a herniated cervical spine, running, twisting the spine, or performing exercises with a sharp amplitude are contraindicated. Performing exercises should not bring pain or discomfort; the appearance of unpleasant sensations may be an indication that they are not being performed correctly. The increase in load occurs gradually, technically difficult exercises should be performed only after the spine gets used to the loads and becomes more flexible.

How to relieve acute pain

We bring to your attention a set of exercises aimed at relaxing and stretching the spine:

We perform one of the yoga asanas. Practitioners know that relaxation is the key to good health. We lie on our backs, legs and arms relaxed, eyes closed. We remain in this position for 5 minutes. During this time, you need to relax your entire body as much as possible.
We lie on our back, the body is a straight horizontal line. They pulled their toes towards/away from themselves. Perform 5-10 times.
We take turns pulling the toe of one or the other foot towards ourselves. Repeat at least 10 times.
We position ourselves on the mat so that the body is an even horizontal line, spread our arms to the sides at an angle of approximately 45 degrees, palms facing up. We intensively bend and straighten our arms 10 times.
Smoothly, without lifting your heels from the surface of the mat, bend your legs and pull them to your chest, stretching your chin to your knees. It is important not to make sudden movements; the main task is to gently stretch the spine.
Without rising from the mat, we spread our arms and clench our fists. Quickly, but without sudden movements, we reach the shoulders with our fists. Perform 10 times.

Gymnastics during remission

During the period of remission, when there is no severe pain, you can increase the load on the spine, the intensity of training increases, but sudden movements and heavy lifting are strictly prohibited.

A special system of classes during the recovery period may look like this:

IP: standing, arms along the body. We pull our head towards our chest, then tilt it first to the right, then to the left. Only the head is involved, the shoulders are not involved in this exercise.
Alternate smooth turns of the head. The exercise is aimed at stretching the neck muscles.
Having taken comfortable position on the mat, with your shoulders straightened, raise your head for 5-10 seconds.
We strengthen the muscles of the neck and back with circular swings. We perform it intensively, but without sudden movements.

We take dumbbells in our hands. Optimal weight 2 kg, if you don’t have them at home, you can use bottles filled with water. We raise our hands to shoulder level, hold for 5 seconds and smoothly lower our hands.

In a lying position, raise your head and pull one leg up. Hold your leg on weight for 15 seconds. We perform 8-10 times on each leg.
Twisting is one of the most beneficial loads for our back. How to do it? We bend our legs at the knees, do not lift our feet off the floor, bend our legs to the sides, gently twisting our body.
We stand on all fours, bend our back upward in an arc, then make a deflection. Perform the exercise 4-8 times.
Water aerobics shows good results for hernias of any localization. In water, the load on the vertebrae is reduced, discomfort and a feeling of constriction disappear. Regular exercise reduces the risk of exacerbations to zero. Posture improves, shoulders straighten, and the feeling of heaviness in the shoulders goes away.

We recommend reading: exercises for the back on the horizontal bar

Moderate workout classes will help strengthen your shoulders and neck and avoid relapses. Push-ups not only increase endurance, but also strengthen your back muscles. Exercises on the horizontal bar have a good effect not only on the neck muscles, but also on the entire spinal column. The set of exercises for a herniated cervical spine includes: various push-ups which have a positive effect on the muscular corset.

What exercises are needed for poor posture?

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Shishonin’s gymnastics for cervical osteochondrosis owes its popularity to the increasing number of patients suffering from this disease. More and more people are engaged in intellectual work that requires a sedentary lifestyle. After all, the main physical types of work are performed by robots. Thus, Shishonin’s gymnastics became a phenomenon protecting against osteochondrosis, and not just a set of exercises.

Indications for Shishonin gymnastics

The technique developed by Dr. Shishonin is indicated for people with the following diseases:

Osteochondrosis of the cervical spine.
Chronic headache and dizziness.
Vegetovascular dystonia.
Chronically high pressure blood.
Memory impairment, poor attention.
Insomnia at night and increased sleepiness during the day.
Increased intracranial pressure. This pathology can lead to a stroke, that is, rupture of a cerebral vessel, resulting in instant death from a cerebral hemorrhage.

The effectiveness of the Shishonin treatment method depends not only on the regularity and correctness of the exercises, but also on the fact that the complex is used along with drug therapy. That is, only complex treatment will bring relief and healing for cervical osteochondrosis.

Contraindications to Shishonin gymnastics

Like any treatment, Dr. Shishonin’s neck gymnastics has a number of contraindications. It cannot be done if:

Increased pain syndrome. All exercises for the spine can be done only in the absence of pain. If it appears, the exercise must be stopped.
Elevated body temperature. In this case, the person very quickly loses control over his coordination and may fall and injure himself.
The presence of malignant tumors not only in the spine, but also in any other organ.
Infectious or inflammatory diseases. First of all, it is necessary to cure all these inflammations.
Pregnancy. In this case, the increased load on the mother’s spine can harm both her body and the child, even leading to termination of pregnancy.
Presence of bleeding. The danger comes from both internal and external bleeding. When performing gymnastics, it can intensify, and the person will first lose consciousness and then die from blood loss.

Before performing neck exercises for osteochondrosis, you should familiarize yourself with the general recommendations. The intensity of training should gradually decrease, so for the first 2 weeks they take place every day, then their number decreases to 3 times a week.

For correct execution Exercise therapy according to Shishonin, training can be carried out in front of a mirror. Before starting classes, you should warm up your body with several pull-ups on the bar and light gymnastics: swinging your arms, bending over and running in place. And the last recommendation is that all exercises must be done with a smile and faith in a complete recovery.

A set of exercises according to the method of Dr. Shishonin

This exercise is called the Metronome. Starting position - back straight, arms down, head smoothly tilted towards the left shoulder. You need to feel the muscle tension when trying to reach the top of your shoulder. The shoulders are motionless. You need to tilt your head 5 times in each direction. Slowly, diligently, with effort.
"Spring". The starting position is the same - the back is straight, the shoulders are lowered. The head should be slowly lowered until the chin rests on the chest. Stretching your neck, you need to fix the position for 30 seconds. Then the head is slowly tilted back and also fixed for 30 seconds. This swing can be repeated 5 times.
"Looking to the Sky" The head turns to the right, while the chin is held as high as possible, until a painful sensation occurs in the neck. Hold this position for 30 seconds. Then do the same to the left, and so on 5 times.

This exercise is a continuation of “Looking at the Sky” and is called “Frame”. It is complicated by a connected shoulder girdle. To do this, the right hand is placed on the left shoulder, and the rotation is carried out by both the neck and the entire torso. The principle is the same - hold in the extreme position for 30 seconds and 5 repetitions in each direction.
The Heron exercise involves your hands, so in the starting position they should rest on your knees. Then, at the same time, you should stretch your chin up and forward, and put your hands behind your back, clasp your fingers and turn your shoulders back as much as possible. You need to freeze in this position for 30 seconds, after which you will return to the starting position. This exercise must be repeated at least 5 times.
The starting position of the “Goose” exercise is standing. The chin should be pulled up and forward, and the head should be turned to the right until pain appears in the neck; in this position, you should freeze for 30 seconds. After this, the exercise is repeated, but to the left. Such repetitions must be done at least 5.

After completing all the suggested exercises, you can do a little self-massage. It will warm up the muscles and increase blood circulation in the soft tissues of the cervical spine. To do this, use your knuckles to massage the muscles along the neck. Then you need to grab it between your thumb and other fingers and walk over these muscles with gentle pinches.

A hernia of the spine can form in any of its parts. The lower back is most often affected (up to 90% of all cases), then the neck. In the thoracic region, a hernia is least likely to form. The lower back is more susceptible than any other area of the back physical activity. Under their influence, deformation of the intervertebral discs occurs. Their protrusion beyond the natural boundaries is called protrusion, and is considered normal if it goes away with the disappearance of the load. When changes persist and develop, we can talk about pathology. Treatment of a spinal hernia directly depends on its size and the severity of the disease.

With constant or excessive loads, with age, degenerative processes occur in the intervertebral disc. The fluid content in it decreases, the fibrous ring loses strength and elasticity. Constant and uneven pressure on it from the nucleus pulposus causes the appearance of microcracks and, over time, if left untreated, inevitably leads to rupture. This pathological process can be divided into several stages:

Initial degenerative changes in the intervertebral disc.
Protrusion (protrusion).
Hernia (prolapse or drooping).
Sequestration (separation of a fragment of the nucleus pulposus).

The hernia can protrude outward (the safest option), into the spinal canal, or to the side (both conditions are dangerous). The severity of the disease is determined not only by the direction of the protrusion, but also by its size. For each area of the spine, the size of the emerging pathology has its own significance. If for the lumbar region a protrusion of 1–3 mm would be considered rather a protrusion, then for the cervical region this is already a full-fledged intervertebral hernia, and quite large and dangerous.

From 1 to 5 mm – a small protrusion. In the cervical region up to 2 mm, in the thoracic and lumbosacral regions up to 5.
From 6 to 8 mm – medium-sized protrusion. If the localization is in the cervical region, then 5–6 mm can be considered large, and 2–4 mm medium. For thoracic and lumbar, the maximum value is 8 mm.
From 9 to 12 mm – large intervertebral hernia. Protrusions of this size are typical for the thoracic or lumbar regions.
From 12 mm or more – large prolapse or sequestration.

The size of the hernia is not always of primary importance. The direction of the protrusion is much more important. If a hernia protrudes into the spinal canal, then even the smallest one (1–3 mm) poses a danger. Compression of the spinal cord can cause severe pain and lead to rapid paralysis.

Intervertebral hernia can be treated different ways– conservatively or operatively, it all depends on the size.

Pathology of the cervical spine is considered the most difficult to treat due to the small size of this part of the spine, the small size of both the vertebrae and the discs separating them. But most often, patients complain not about the neck, but about the lumbosacral region. Formations up to 15 mm are found here.

Conservative treatment

Lumbar and cervical hernias are considered the most dangerous. In the neck they can cause paresis of the upper limbs and cerebral ischemia, in the lower back they interfere with the full functioning of the musculoskeletal system and affect the functioning of internal organs.

You can do without surgery if there is a hernia in the lower back up to 8 mm, in the neck - up to 2-4. Treatment in this case is symptomatic (pain relief, tension relief) and improves the flexibility of the spinal column:

Medication.
Manual therapy.
Physiotherapy.

The main thing in conservative treatment of intervertebral hernia is not to miss the moment when it can still be effective.

Medications

Basic drug therapy includes several areas: eliminating causes, relieving symptoms, blocking pain if necessary. The main groups of drugs for the treatment of intervertebral hernia:

Nonsteroidal anti-inflammatory drugs (NSAIDs). Diclofenac or Movalis (NSAIDs) are often used. The drugs block the production of cyclooxygenase, which is involved in the inflammatory process, reduce fever and relieve pain well.
Chondroprotectors and preparations based on hyaluronic acid. Teraflex or Alflutop (chondroprotectors) are usually prescribed. They are well tolerated by patients, nourish the cartilage tissue of the intervertebral disc and strengthen its structure, thereby preventing the destructive process and inhibiting the progression of the disease. Karipain Plus or Rumalon are preparations containing hyaluronic acid. They help increase fluid levels in the nucleus pulposus and increase the elasticity of the annulus fibrosus.
Muscle relaxants. Mydocalm relaxes stiff muscles. Use only as prescribed by a doctor.
Improving blood circulation. Trental or Pentoxifylline strengthen the walls of blood vessels, relax smooth muscles and, with complex therapy with Milgamma (B vitamins) and Actovegin (neuroprotector), reduce the lack of oxygen.
Means for protecting the gastrointestinal tract. Gastal or Almagel prevent damage to the gastrointestinal tract when using NSAIDs. They are prescribed in combination with non-steroidal drugs.
Antidepressants. Sertraline or Insidon allow the body to fully recover during sleep.

Spasm and pain are relieved by injection of anesthetics and corticosteroids. The effect of this procedure can last up to several weeks. The duration depends on the method of administration of the drugs and the body's response. Blockade for hernia of the lumbar spine is divided into two types:

Local – periarticular, intra-articular or epidural.
Segmental - paravertebral.

Only a qualified specialist with experience in such treatment can determine the need to prescribe a blockade and decide how it will be carried out. The doctor must find out whether the patient has any contraindications and take into account all the risks of possible complications.

Using a blockade for intervertebral hernia different sizes has a number of advantages:

Quick results. The anesthetic is applied directly to the lesion.
Minimal impact of administered drugs on the entire body due to local application.
Repeated use of the procedure provides stable, long-term relief of pain and rapid elimination of the inflammatory process.

Physiotherapy

It can be performed only after consultation with a doctor. The nature and load of exercise should be consistent with previous therapy (eg, surgery), if any, or meet specific goals if used as treatment.

Unlike exercises for the cervical region, which are performed while sitting, gymnastics for the lumbar area should be performed in a lying position. For the upper part of the spine, the exercises are relaxing, and for the lower part, complexes that strengthen the muscles of the lower back must be included.

Acceptable exercise therapy complex for lumbar hernia:

Lying on your back, straighten your legs together, extend your arms along your body.
Tighten and relax your abdominal muscles.
Raise your pelvis slightly and stay in this position for 10 seconds.
Lie on your back, alternately pulling your legs bent at the knees towards you, trying to press them to your chest.

Physical therapy is prescribed for hernias in the lumbar region measuring no more than 6 mm. In other cases, it is used as a restorative procedure after surgery.

Manual therapy

In addition to the main treatment for intervertebral hernia of the lumbar (thoracic, cervical) region, there are auxiliary measures to enhance its effect, consolidate and prevent relapse of the disease.

Massage for intervertebral hernia is prescribed exclusively during the period of remission. The main goal is to reduce muscle tone, improve blood flow, relieve pain and speed up recovery. The massage therapist's manipulations should be soft and careful. When kneading, the patient should not feel pain.

Physiotherapy

Treatment using weak currents has been used successfully for a long time. This is, for example, its diadynamic variety or electrophoresis. Electrodes attached to the patient's skin under low voltage have either a local irritating effect or help the medicine penetrate to the lesion.

Electrophoresis procedures with Novocaine or Lidocaine in the treatment of intervertebral hernia can significantly reduce the amount of non-steroidal drugs used, thereby reducing the negative impact of the latter on the body.

Surgical treatment

Surgical intervention in the treatment of a lumbar hernia is considered a measure of extreme necessity when the size of the protrusion is 12–15 mm. It is advisable to use this method only in case of a long and fruitless struggle, a strong influence on internal organs from the very beginning of the development of the pathology, or in case of a critical exacerbation.

Microdiscectomy

The operation is performed under high magnification or a microscope. The neurosurgeon, using a minimal incision (up to 2 cm) and almost a jewelry instrument, removes an intervertebral hernia of any type. The damage caused by the doctor’s manipulations is minor (the ligamentum flavum is partially removed and, in rare cases, the vertebral arches are excised), so relapses are kept to a minimum.

Indications for microdiscectomy are usually considered:

Persistent pain syndrome even when using a blockade.
Compression of the spinal canal.
Hernia up to 5–6 mm in size.

The recovery period takes little time, since muscles and ligaments are not affected during the operation. The patient can sit immediately, the pain syndrome is minor.

Endoscopic microdiscectomy

Operation with the latest technology. A micro-incision is made (no more than 0.5 cm) into which the endoscope is inserted. With its help, the hernia is examined and then removed. The surgeon sees all manipulations on the monitor.

The main advantage of this technique is the absence of a rehabilitation period. The patient is on his feet immediately after the procedure. Weak side– this is a limitation of its use depending on the size of the protrusion. The possibility of performing this minimally invasive operation is determined by the size of the hernia up to 6 mm.

Laser nucleoplasty

Removal of an intervertebral hernia using a laser can be either an independent treatment or used in combination with conventional surgery (at the final stage of endoscopic microdiscectomy). A light guide inserted through the puncture hole heats the protrusion. The liquid turned into steam is removed through a needle.

The method allows you to remove the hernia without causing any harm to the patient. Laser nucleoplasty is a minimally invasive procedure with a minimum of possible complications, but the patient will have to spend at least 3 days in the hospital. The operation is effective in young patients with a hernia size of no more than 6 mm.

Even the most modern method of treatment requires a responsible attitude towards the recovery period after surgery. Follow your doctor's recommendations and healthy image life, do not avoid feasible physical activity and undergo regular examinations to prevent the formation of new intervertebral hernias.

Hernias in the cervical spine have recently become quite common, largely due to the increase in the number of office workers whose working day is spent in a computer chair, general decline physical activity among the population. Intervertebral hernias of the cervical spine (CHS) require mandatory treatment due to the fact that their complications can lead to disability.

The incidence of this pathology in the cervical spine is less than in the lumbar spine, but higher than in the thoracic spine. This is due to the fact that the lumbar region can withstand heavy load than the others. But, despite this, a herniated disc in this location is a dangerous phenomenon due to its proximity to the brain.

Most often, a patient who consults a doctor complains of pain in the neck and shoulder girdle. The pain syndrome is initially unstable, moderate, aching in nature, localized by back surface neck with simultaneous tension of the paravertebral muscles. The pain may intensify when tilting the head forward, moving left and right, sneezing and coughing.

In addition to pain, a person with this pathology has the following symptoms:

A sensation of pins and needles in the upper limbs and shoulder girdle, a burning sensation there.
Muscle weakness, numbness of the upper extremities.
Reduced sensitivity of the upper extremities up to complete paresis.
Decreased and loss of reflexes during examination.
Dizziness, tinnitus, headaches, impaired coordination of movements.

You should also know that pain is directly related to both the location of the disc lesion and the size of the hernial protrusion.

A doctor can clarify the diagnosis after proper diagnosis. But depending on where the herniated disc appears, the following symptoms will appear (see table below).

In addition, it is believed that there is a relationship between damage to certain discs of the spinal column and diseases of the internal organs (see diagram below).

Diagnostic methods

Today, there are complete instrumental methods for diagnosing intervertebral disc herniations. The most common are MRI and CT. With their help, the localization of the hernial protrusion, its size, and stage of development can be easily determined. Among the contraindications, we can note only the presence of metal implants in the human body (for MRI), pregnancy and lactation (relative contraindication), acute mental disorders (just so that the patient does not run away during the procedure and harm himself).

As an additional study, the following may be prescribed:

Electromyography;
Ultrasound of neck and brain vessels with Doppler;
Determination of conduction velocity along motor and sensory nerves.

As a rule, these instrumental diagnostic methods are used to clarify and verify the diagnosis.

In the acute period, the basic treatment for a herniated disc is drug therapy.

Among a large number of medicines, preference is given to the following groups and drugs:

NSAIDs - Nimesulide, Meloxicam, Celecoxib, Lornoxicam, Aceclofenac. In case of severe pain in the first five days, ketoprofen (Ketonal, Ketanov), ketorolac (Ketorol), diclofenac (Voltaren, Ortofen) in the form of intramuscular injections can be prescribed. Drugs in this group have a cumulative effect for approximately 3-5 days.
For significant pain that reduces the quality of life and causes sleep disturbances, Tramadol (tablets or injections), Katadolon (tablets) can be prescribed. These drugs are prescription drugs and the duration of use is strictly limited.
Centrally acting muscle relaxants - Mydocalm, Sirdalud, Baclofen in the form of tablets with gradual dose titration under the supervision of a physician. Data medicines relieve muscle spasms and also have a central analgesic effect, which combines well with NSAIDs.
Vasoactive drugs - Instenon, Trental (pentoxifylline), Berlition, Actovegin. Helps eliminate dizziness, headaches and impaired coordination of movements due to a herniated disc.
B vitamins (B1, B6, Milgamma, Neuromultivit). According to research by the authors of the Russian Medical Journal, these drugs help to significantly shorten the period of pain, as well as restore the function of nervous tissue.
Novocaine blockades paravertebral.
For chronic pain, antidepressants may be prescribed, due to the fact that chronic pain is often accompanied by increased anxiety and depressive states. It is often quite easy to get rid of pain in the limbs when a herniated disc appears in the neck. For this purpose, drug treatment is generally sufficient.

Adjuvant therapy

Physical exercises, special exercise therapy complexes. The complex is selected individually by the exercise therapy instructor, based on the medical record data and the results of an additional examination.
Cervical traction. This procedure is traction. It is carried out using a special apparatus. After this, the space where the pinched nerve has formed expands.
Application of a corset.
Manual therapy and osteopathy.
If conservative treatment is ineffective, there is severe compression and trophic disturbance, surgical treatment is indicated.

Differential diagnosis with other pathologies (Table)

Herniated discs respond well to conservative treatment. Exercises for hernia of the cervical spine (abbreviated as CSHO) are one of the main means of treating the disease.

With the help of exercise therapy, the patient can increase mobility in the affected part of the spine, relieve muscle strain and strengthen the muscles that support the spine in correct position. In the long term, regular exercise can significantly reduce the frequency of relapses of the disease and protect against possible complications.

Follow these 8 rules to ensure your workouts are beneficial and truly effective:

Exercise physical therapy, only if the disease is not in the acute stage.

Exercises are allowed for minor dull, aching pain in the neck and shoulders. If the pain is severe, acute, shooting, exercises are excluded.

At first, perform the exercises under the supervision of an experienced instructor so as not to harm the spine.

Avoid jumping, hitting, lifting heavy objects - exercises that sharply increase the load on the spine.

In case of a herniated cervical spine, twisting exercises are excluded.

The average number of repetitions of exercises is 4–8 times.

Exercises should cause a pleasant stretch in the muscles.

With GSOP, do physical therapy several times a day (ideally 3-6 times for 8-10 minutes).

Five correct physical therapy exercises for cervical hernia

Starting position for all exercises: stand with your feet shoulder-width apart, arms down at your sides. Either sit on a chair with your back straight; lower your arms down along your body.

Repeat all 5 exercises several times.

(if the table is not completely visible, scroll to the right)

As you exhale, tilt your head to your chest, try to touch your chin to your neck.

As you inhale, tilt your head back; Feel the muscles under your chin tighten.

Tilt your head to the left without raising your shoulders. Feel the stretch in the muscles of your neck on the right side.

Slowly tilt your head to the right to stretch the muscles on the left side of your neck.

Pull your shoulders forward - feel how your back muscles stretch at this moment.

Now slowly move your shoulders back, bringing your shoulder blades together.

Make smooth circular movements in the shoulder girdle clockwise 4 times - then counterclockwise 4 times.

Stretch your neck forward - feel how the occipital muscles and the muscles of the front surface of the neck tense.

Return your head to its previous position.

An approximate set of exercises for cervical hernia. Be sure to consult your doctor before doing this

Two video lessons

Short videos with exercises for the neck muscles can be included when doing morning exercises.

In the video below the instructor therapeutic exercises shows exercises from sitting and lying positions that are easy to repeat yourself. This useful complex strengthens the muscles of the neck and shoulder girdle without harming the cervical spine.

When a herniated disc occurs, the spinal nerve roots are compressed by parts of the ruptured disc, resulting in pain. Next exercise will help eliminate compression of the nerve roots by the disc and significantly relieve pain:

Conclusion

The health of the spine significantly determines a person’s quality of life. Regular exercise therapy improves blood supply to damaged intervertebral discs, reduces compression of the spinal nerve roots, preventing the progression of HSOP.

Thanks to regular classes a person with a cervical hernia can create conditions under which exacerbations, fraught with the development of acute cerebrovascular accident, will not occur at all, or the disease will rarely recur. This result is worth spending literally 20 minutes a day on your spine!

(the block below can be scrolled to the right to the end)

In contact with

The most complete answers to questions on the topic: “Shishonin gymnastics for joints.”

Modern lifestyle, unfortunately, is not very conducive to maintaining health. Frequent stress, constant lack of sleep, poor nutrition, sedentary work lead to problems with the spine in the cervical, thoracic and lumbosacral regions.

Doctor Alexander Shishonin offers a complex of simple exercises which can improve spinal health.

In what cases should it be used?

Gymnastics is a complex of seven simple but effective exercises. It is recommended not only for those who already have problems with the spine, but also for those who are at risk of developing back diseases.

And at risk are people who are regularly exposed to psycho-emotional and mental stress, work at the computer, have an unbalanced diet and lead an inactive lifestyle.

If you notice one or more of the following symptoms, Shishonin gymnastics for the spine is indicated for you:

hypertension;
pain in the cervical region, impaired neck mobility;
migraine, dizziness;
poor blood circulation in the brain;
poor memory;
insomnia or frequent drowsiness.

Therapeutic exercises will also help those who have undergone trauma surgery to recover.

Contraindications

If you feel unwell, your illness has worsened, or you feel tired and unwell, we advise you to postpone exercise until your condition improves. So, contraindications to exercise according to Shishonin:

Internal or external bleeding - any exercise with this condition can make the bleeding worse.
Increased body temperature - agree that high temperature in itself is a cause of weakness and malaise, and exercise under such conditions can provoke a deterioration in the condition.
Oncological diseases.
Exacerbation of the disease. When the disease is in an active phase, the patient often experiences intense pain and, as a result, exercise (like other physical activity) will not bring much benefit.
The presence of infectious or inflammatory processes in the body. It is necessary to cure these diseases before starting the Shishonin method.
Carrying a child is due to the fact that gymnastics creates some stress on the spine and can cause undesirable consequences for both the expectant mother and the baby.

It is important to know

We offer some additional aspects for you to study that will help you achieve maximum results when performing gymnastics according to Shishonin:

Do the exercises regularly, at first do the exercises daily, after a few weeks the number of workouts can be reduced to three or four per week;
Straight back - in general, this requirement applies to any gymnastic exercise. The result will largely depend on compliance with this requirement. By the way, you need to remember every minute to keep your back straight; this will prevent the development of some diseases associated with the spine;
Before gymnastics, do a warm-up, this will protect you from injuries;
Belief in achieving positive results and positive attitude– an extremely important aspect that can significantly enhance the effect of charging;
Practice the movements in front of the mirror until you remember the exercises well, this will help you observe that the exercises are performed correctly. If you do gymnastics with a partner, correct each other; if alone, film your movements and evaluate the exercises from the outside;
Spend extra time stretching your body.

Execution rules:

repeat the exercises 5 times in each direction;
fix your head in the extreme position for 20-30 seconds; beginners can start with fixation for 10-15 seconds;
try to keep your back as straight as possible;
perform the exercises smoothly, do not jerk;
the main part of the complex is recommended to be performed in sitting position, this promotes greater relaxation;
breathe evenly, look ahead or close your eyes.

Description

Let's look at each of the 7 exercises separately:

Metronome - tilt your head to the right, towards your shoulder. If you feel a slight tension, hold for a while. Return to your normal position and lean to the left towards your shoulder. In this case, you need to stretch with the top of your head.
Spring - lower your head down for 30 seconds, then stretch your neck forward and up, fix it for half a minute.
Look at the sky - slowly turn your head to the right, fix it for 30 seconds, do the same in the other direction.
The frame is a Look at the Sky exercise, but with a shoulder girdle. Put right hand on the left shoulder, leave the other hand on the knee, fix for half a minute and repeat in the other direction. Make sure your elbow is parallel to the floor.
Fakir is an analogue of Looking to the Sky, but here the palms are joined together above the head, the elbows are slightly bent.
Heron - palms lie on your knees, and the chin slowly reaches up, while your arms are moved behind your back, fix for half a minute and repeat in the other direction. Then perform smooth bends in different directions to stretch your neck.
Goose - completes the set of exercises. We stand up, fix our chin so that it is parallel to our toes, and stretch our neck forward. Afterwards, we smoothly turn our head to the right, slowly stretch in the direction of the shoulder, and fix it in a stretched form for half a minute. Repeat for the opposite side.

The complex described above is simple and effective, it is suitable for people with different levels physical training. However, we recommend that you consult your doctor before starting treatment. Good health to you!

Denial of responsibility

The information in the articles is for general information purposes only and should not be used for self-diagnosis of health problems or medicinal purposes. This article is not a substitute for medical advice from a doctor (neurologist, therapist). Please consult your doctor first to know the exact cause of your health problem.

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In pursuit of everyday comfort, residents of large cities have ceased to be exposed to physical activity in the amount necessary to maintain a certain level of health. Gymnastics for the neck, developed by Dr. Shishonin, allows you to relax deep muscles neck, which helps improve blood supply to brain cells and eliminate a number of troubles associated with this.

The advantage of such training is that you can easily and unnoticed by others not only at home, but also at work, in transport, or in line at the supermarket checkout.

Who is Shishonin gymnastics suitable for?

In our age of rapidly developing technologies, people are faced with an unexpected problem - physical inactivity. If a person sits for a long time, doing certain work in the office, spends a significant part of his free time at the computer, near the TV, over time this leads to the development of certain changes in the cervical spine. This is facilitated by spasm of the deep neck muscles. Being in an unnatural state of spasm for a long time, the muscles swell and therefore increase in volume. Such changes lead to compression of nearby vessels carrying blood to the brain and back, and nerve endings.

Brain cells require more oxygen and nutrients every second. A lack of nutrients inevitably leads to disruption of its normal functioning and the development of diseases:

neck pain;
chronic disruption of the blood supply to the brain;
disruption of blood flow from the brain and increased pressure in the skull;
vegetative-vascular dystonia;
development of hypertension;
the occurrence of chronic migraine;
dizziness;
constant headaches;
memory impairment;
blurred vision;
sleep disturbance.

Average modern man 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 complex of simple exercises that can improve the condition of the spine.

Essentially, this is gymnastics for the neck, consisting of 7 understandable 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 receiving excellent result. A very important nuance that can significantly enhance positive effect from 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. Below they will be given short description, 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.

Doctor Alexander Shishonin offers a set of simple exercises that can improve the health of the spine.

In what cases should it be used?

And at risk are people who are regularly exposed to psycho-emotional and mental stress, work at the computer, have an unbalanced diet and lead an inactive lifestyle.

If you notice one or more of the following symptoms, Shishonin gymnastics for the spine is indicated for you:

hypertension;
pain in the cervical region, impaired neck mobility;
migraine, dizziness;
poor blood circulation in the brain;
poor memory;
insomnia or frequent drowsiness.

Therapeutic exercises will also help those who have undergone trauma surgery to recover.

Contraindications

If you feel unwell, your illness has worsened, or you feel tired and unwell, we advise you to postpone exercise until your condition improves. So, contraindications to charging:

Internal or external bleeding - any exercise with this condition can make the bleeding worse.
Increased body temperature - agree that high temperature in itself is a cause of weakness and malaise, and exercise under such conditions can provoke a deterioration in the condition.
Oncological diseases.
Exacerbation of the disease. When the disease is in an active phase, the patient often experiences intense pain and, as a result, exercise (like other physical activity) will not bring much benefit.
The presence of infectious or inflammatory processes in the body. It is necessary to cure these diseases before starting the Shishonin method.
Carrying a child is due to the fact that gymnastics creates some stress on the spine and can cause undesirable consequences for both the expectant mother and the baby.

It is important to know

We offer for study some additional aspects that will help you achieve maximum results when performing gymnastics according to Shishonin:

Execution rules:

repeat the exercises 5 times in each direction;
fix your head in the extreme position for 20-30 seconds; beginners can start with fixation for 10-15 seconds;
try to keep your back as straight as possible;
perform the exercises smoothly, do not jerk;
It is recommended to perform the main part of the complex in a sitting position, this promotes greater relaxation;
breathe evenly, look ahead or close your eyes.

Description

Let's look at each of the 7 exercises separately:

Metronome - tilt your head to the right, towards your shoulder. If you feel a slight tension, hold for a while. Return to your normal position and lean to the left towards your shoulder. In this case, you need to stretch with the top of your head.
Spring - lower your head down for 30 seconds, then stretch your neck forward and up, fix it for half a minute.
Looking at the sky - slowly turn your head to the right, fix it for 30 seconds, do the same in the other direction.
The frame is a Look at the Sky exercise, but with a shoulder girdle. Place your right hand on your left shoulder, leave the other hand on your knee, hold for half a minute and repeat in the other direction. Make sure your elbow is parallel to the floor.
Fakir is an analogue of Looking to the Sky, but here the palms are joined together above the head, the elbows are slightly bent.
Heron - palms lie on your knees, and the chin slowly reaches up, while your arms are moved behind your back, fix for half a minute and repeat in the other direction. Then perform smooth bends in different directions to stretch your neck.
Goose - completes the set of exercises. We stand up, fix our chin so that it is parallel to our toes, and stretch our neck forward. Afterwards, we smoothly turn our head to the right, slowly stretch in the direction of the shoulder, and fix it in a stretched form for half a minute. Repeat for the opposite side.

The complex described above is simple and effective, it is suitable for people with different levels of physical fitness. However, we recommend that you consult your doctor before starting treatment. Good health to you!