Osteochondrosis is a serious disease. Without proper treatment, this condition can lead to disability, loss of mobility in the diseased joint. Today, there are many methods of its treatment. Exercise therapy is an effective way to overcome the disease effectively and quickly. Among such procedures, Shishonin's gymnastics deserves special attention. Feedback on this type of exercise, as well as their features, will be discussed in detail below.
General Description
Therapeutic exercises for osteochondrosis of the cervical spine is an effective tool in the fight and prevention of the disease. Today people lead an unhe althy lifestyle. For many, work is associated with a long stay in a sitting position near the computer. Others lift weights, are often subject to stress and emotional overload. Many adverse factors have led to the fact that a person already at a young age is faced with an ailment called osteochondrosis.
With the development of this pathology, measures must be taken as early as possible. Otherwise, the bone tissue will gradually collapse. They are non-recoverable. Therefore, the development of the disease can only be stopped. To prevent significant degenerative processes of bone tissue, you should consult a doctor. He will prescribe the right treatment. One of the popular methods today is the treatment of osteochondrosis of the cervical spine according to the method of Alexander Yurievich Shishonin. The same exercises can be applied to the lower back. Shishonin's gymnastics includes seven simple exercises.
For the prevention of the disease, as well as in the initial stages of its development, the doctor may recommend such exercises at home. However, before starting classes, you need to consider contraindications and reviews about this gymnastics.
It should be said that it is worth thinking about prevention even before the first painful sensations and unpleasant symptoms appear. If a person leads a sedentary, sedentary lifestyle, sooner or later he will face a similar problem. Therefore, it is extremely important to start treatment on time.
Diseases of the spine
Dr. Shishonin has developed a set of exercises for the neck, since in the modern world it is this part of the spine that is most susceptible to negative influences. There are a number of reasons that can cause pain in the region of the spinal column.
Unpleasant symptoms can cause various ailments. These include common diseases such aslike arthrosis, arthritis, osteochondrosis, injuries and oncological diseases. It can also be caused by vascular disease. As a result, spasms or inflammation cause pain.
The patient's condition is gradually deteriorating. Without proper treatment, the development of degenerative changes in the cervical region is observed. The more time passes, the worse the situation becomes. Therefore, it is extremely important to start the right treatment on time.
Wrong lifestyle, exposure to cold, lack of vitamins and minerals in the body lead to the development of pathologies. Dr. Shishonin himself, who developed the exercise therapy technique for the spine, calls the main reason for the development of various diseases in this department, improper blood circulation. The blood flow in the spine is blocked due to constant muscle tension. They lose their elasticity.
Next, there is compression of the nerve endings between the vertebrae. This causes pain. It is worth noting that there are many reasons that cause this condition. Physiotherapy exercises are prescribed in combination with drug treatment. At the same time, the features of the course of the disease are taken into account. Only a doctor can prescribe such procedures. Self-medication can aggravate the disease, leading to irreversible consequences.
Reviews of doctors
Shishonin's neck gymnastics complex is noted by doctors as a fairly effective technique. They argue that with the correct performance of all exercises, as well as in the absence of self-treatment, this method gives good results. Simple exercises are also performed with the aim ofprevention. At risk are people who sit for a long time, engage in mental activity, often experience stress or emotional upheaval. Also, an unbalanced diet and poor ecology only make you feel worse.
There are a number of symptoms in which the exercises developed by Alexander Shishonin will be effective. These include neck pain. Sometimes this condition is even accompanied by a violation of mobility in this part of the spine. Gymnastics allows you to restore muscle elasticity.
Also, the procedure is indicated for people who often have high blood pressure. Another sign of the development of the disease are migraines, dizziness. In addition, patients suffering from vegetative-vascular dystonia are also shown neck exercises developed by Shishonin.
Exercise therapy according to the presented method is prescribed for memory impairment, poor blood supply to the brain, vertebo-basilar insufficiency. In some patients, the disease is manifested by the appearance of drowsiness or insomnia. In these cases, doctors note the high efficiency of the presented technique.
Contraindications
There are also a number of contraindications for performing exercises according to the Shishonin method. Gymnastics for the neck, developed by the doctor in 2008, is safe for he alth. However, in some cases it is carried out strictly under the supervision of a doctor or changed to other methods of treatment.
You need to fulfill a number of requirements that apply to any physicalexercises. If the patient does not feel well, he shows signs of the disease, the procedure should be postponed until the moment of recovery. Also, weakness, fatigue can be a reason for canceling exercises. You also need to consider in which cases the lesson is contraindicated.
If internal or external bleeding occurs, any physical exercise is contraindicated. Otherwise, it may aggravate the condition. Also a contraindication is fever. Charging may cause it to rise even more.
If a person has any cancer, such exercises are performed only under the supervision of appropriate specialists.
In the presence of any diseases in the acute phase, exercise will also need to be abandoned. In this state, a person often experiences a number of unpleasant symptoms, including pain and fatigue. In this state, charging will not be useful.
In the presence of infections, foci of inflammation, exercises are contraindicated. Also, during pregnancy, such exercises are not prescribed. It creates additional stress on the spine. This sometimes leads to a number of negative consequences.
Recommendations
A number of recommendations should be considered when planning to perform Shishonin's gymnastics. The main complex involves performing exercises at the same time. Charging must be done regularly, otherwise the result from it will be low. At first, gymnastics will need to be done once a day. When 2-3 weeks have passed,the amount of training is reduced. It can be as little as 3-4 times a week.
When performing these exercises, you need to keep your back straight. Only in this case the result of training will be high. You also need to maintain a straight back position at all times. This will prevent the development of many diseases.
Before the start of the class, you need to do a warm-up. This is necessary in order to warm up the muscles. Otherwise, you may be injured. At the same time, you need to maintain a positive attitude. We must firmly believe that exercise will help improve the condition and overcome the disease.
Movements are carried out in front of a mirror. This allows you to correct them. You can perform the procedure with a partner. In this case, it will be possible to correct each other. The back opening needs to be given great attention.
Execution rules
Shishonin's gymnastics for the cervical spine must be performed in accordance with certain rules. Each movement must be performed 5 times in each direction. It is necessary to fix in one position for 30 s. At the beginning of training, the time spent in extreme positions should be no more than 15 s.
The spin must be kept even, it is important to feel a smooth stretching of the muscles. In this case, you need to monitor your breathing. The pace of exercise should be smooth. Sharp jerks, a fast pace are contraindicated in gymnastics for Shishonin's neck. Exercises are performed smoothly, sitting on a chair. This contributes to high-quality muscle relaxation.
You need to watch beforeyourself. In this case, you need to breathe evenly, slowly and calmly. In the process of training, it is better to think about something good. Stress, tension should not interfere with the procedure. The patient requires complete moral relaxation, concentration on the process itself.
You need to choose the right time to exercise. You can do exercises in the morning. If the exercises are performed in the evening, you need to complete the procedure at least an hour before bedtime. It is also advisable to review your bedding. Pillow and mattress must be orthopedic. Do not wear very high heels. You should also refuse to carry weights or a bag on one shoulder.
Preparation
As you know, Dr. Shishonin's gymnastics has several positive effects. Exercises for high blood pressure, will also overcome hypertension. Stretching the spine and muscles will lead to improved blood circulation, which improves memory, hearing and vision.
In order for the effect of charging to be high, it is necessary to conduct proper preparation before starting training. It should be noted that the implementation of the course of exercises can be started only after a doctor's examination (even for prevention purposes). With some pathologies, a number of muscles cannot be trained, which can affect well-being. The disease in this case will progress. The situation can only be corrected quickly. Therefore, a doctor's consultation is required.
If after gymnastics there are severe pains in the spine, exercises are necessarypostpone for a few days. If the discomfort passed quickly, then the training was beneficial. It can be continued. If the pain persists, you need to go to the doctor again.
Meals should be no earlier than an hour before training. You can drink water both before and after training.
Don't overexert yourself. Some people find it difficult to complete the entire set of exercises in the first few sessions. In this case, do not overdo it. Perform only part of the exercises. After that, you need to have a good rest. The next day, you can try to complete the entire gymnastic complex.
Exercise
Shishonin's therapeutic gymnastics includes 7 exercises. They need to be considered in detail. The first one is called "Metronome". You need to tilt your head to the shoulder. In this position, they linger for a short time. Next, the exercise is done in the other direction.
Exercise "Spring" also involves tilting the head. First, they try to reach the chest with their chin (fixation in this position for 30 seconds). Next, the neck is pulled forward and lifted up (fixation for half a minute).
"Looking into the sky" involves turning the head. First one way and then the other. Fixation is needed for half a minute.
Other exercises
According to reviews, Shishonin's gymnastics is quite simple, but effective. Training gradually stretches, trains muscles. The Rama exercise is also performed while sitting. You need to put your right hand on your left shoulder. The second hand remains on the knee. Make a turn of the head and shoulder girdle (fixation 30 sec.). Then actionperform the other way.
Exercise "Fakir" is reminiscent of "Looking into the sky". Only in this case, hands should be closed above the head. "Heron" is also a fairly effective exercise. The palms are placed on the knees. The chin is pulled up. Then the hands are taken behind the back. The head is tilted to the right and left shoulder.
Exercise "Goose" completes the workout. It is performed standing. You need to keep your chin parallel to your toes. The neck is pulled forward. Then you need to smoothly turn your head to the right and fix it in this position. Next, the exercise is performed in the other direction.
Patient testimonials
Reviews of Shishonin's gymnastics are mostly positive. Many people noted that even with the appearance of painful sensations, it was possible to fight with ordinary physical exercises. After a month of training, the muscles were strengthened so much that mobility returned to the cervical region.
Also, patients note that after the course of gymnastics, the unpleasant symptoms of poor circulation completely disappeared. Headaches disappeared, hearing and vision improved. There was also absent-mindedness and forgetfulness. However, without consulting a doctor, such exercises can harm. This should always be remembered.
Having considered the features and exercises of Shishonin's gymnastics, reviews of the methodology of doctors and patients, we can note its effectiveness. With proper use, the cervical spine becomes more mobile, unpleasant symptoms completely disappear.
