Recently, many doctors recommend that their patients do gymnastics for the neck of Shishonin, which is very useful and effective. According to them, the complex of these simple gymnastic exercises helps against a number of diseases, therefore, if you have at least a few indications for this gymnastics, you should not postpone classes with it, but rather begin to perform the exercises.
The history of the complex exercises
Gymnastics for the neck of Shishonin A. Yu. Was developed by the academician in 2008. With the help of a set of special exercises that everyone can perform, he wanted to save people from feeling sick, caused by spasm of the neck muscles. The doctor believed that many of our health problems are caused by a violation of the blood supply to the brain, which occurs due to overstrain of the cervical muscles, causing constriction of the blood vessels.
In addition, according to studies, our muscle fibers lose their elasticity over time due to a lack of movement and a sedentary lifestyle, which leads to neck pain not only in adults but also in adolescents. And neck pains, respectively, lead to other health problems.
It was for such people that gymnastics for Shishonin's neck was invented, reviews of which indicate that the doctor’s work was not in vain. According to the opinions of many people who performed the exercises from this complex, after only 15-20 minutes of training, they began to feel much better. Moreover, they could perform the exercises at any time, anywhere.
Indications for gymnastics
According to research and expert opinion, gymnastics for the neck of Dr. Shishonin is shown to everyone who suffers from symptoms such as:
- frequent pain in the neck and a problem with its mobility;
- frequent migraines, which are accompanied by sudden dizziness;
- memory problems and forgetfulness;
- night insomnia, which is replaced by sleepiness during the day;
- consistently high blood pressure.
In addition, gymnastics helps to speed up recovery from diseases such as scoliosis, cervical osteochondrosis, herniation of the intervertebral discs, impaired blood supply to the brain, spasms or myositis of the cervical muscles, which are caused by hypothermia, vegetovascular dystonia and vertebrobasilar insufficiency. And of course, gymnastics is shown to everyone who leads a sedentary lifestyle, often experiences stress, is subjected to serious physical and psychological stress, and also does not eat well.
Contraindications for exercise
However, there are contraindications for the full range of gymnastics for Shishonin's neck, which includes:
- increased body temperature, due to which, after performing the exercises, poor health and weakness will only worsen;
- exacerbation of chronic diseases;
- oncological diseases in various stages;
- pregnancy, as there is a risk of harming the fetus;
- the development of inflammatory or infectious processes;
- external or internal bleeding that needs to be stopped before starting classes.
Recommendations for performing a complex of gymnastics for the neck of Shishonin
However, in order for the exercises developed by academician Shishonin to have the maximum effect, several simple rules for their implementation should be followed.
- Gymnastics should be performed regularly, without breaking away from the exercises. Moreover, in the first two weeks of exercise you need to do every day, and then you need to do 3-4 workouts per week.
- The first few lessons should be performed while sitting in front of the mirror to independently control whether the exercise is done correctly.
- Before you begin to perform exercises, you need to do a little warm-up in order to exclude even the smallest probability of injury or sprain.
- Perform exercises in a sitting position and keep your back straight.
- Judging by the reviews of gymnastics for Shishonin's neck, each exercise should be performed very slowly, without jerking, because those who do them quickly, then only complain about the lack of any results.
- During the exercise, you need to breathe evenly, measuredly and look directly in front of you, although if you want, your eyes can be covered (after a time when the exercises will be performed not in front of the mirror).
- Each exercise needs to be repeated five times, and, having brought the head to its final position, it will be necessary to freeze for 10-15 seconds, and eventually bring this time to 30 seconds.
- It is very important to maintain faith in a positive result of the complex, because otherwise you will think that gymnastics is not useful , and you quit doing the exercises.
Stretching
It is very important before you begin to perform exercises of the gymnastic complex, to do muscle stretching. This is nothing complicated, it will take only five minutes, but the result from it will be very tangible.
- To stretch the lateral muscles of the neck, raise the right hand above the head, and then touch the left ear with it, then raise the left hand and touch the right ear with it.
- Tilt your head left and right, holding it with your hands.
- To stretch the muscles of the back of the neck we put our hands on the back of the head, connecting them into the lock, and then slowly tilt your head forward.
- To warm up the shoulder girdle and internal muscles of the neck, you need to connect your hands to the lock on the back of the head, and then rotate the head and neck from side to side, slightly pushing the neck forward.
"Metronome"
The first exercise in gymnastics for Shishonin's neck is the Metronome, which is designed to stretch the lateral muscles of our neck. To do this, you should sit on a chair, and then slowly tilt your head to the right shoulder, trying to reach it with your crown. As soon as there is a feeling of slight tension in the muscles, immediately in this position you should freeze for a while, and then return your head to its original position. Then you will need to tilt your head to the left shoulder in the same way.
"Spring"
The next gymnastics exercise for Shishonin’s neck is “Spring,” which resembles this object by the technique of movement and allows you to properly stretch the muscles behind the neck. To perform the exercise, you must first tilt your head down, then pull it a little forward, then lift it up, and freeze in this position for a while. After this, the head is returned to its original position, and then again we begin to perform this exercise.
"Look at the sky"
Further, gymnastics for Shishonin’s neck requires the exercise “Look into the sky”, which requires the patient to look at least at the sky, at least at the ceiling. And for its implementation, you will just need to turn your head, to the maximum, to the right and look up, trying to see what is above your head, fixing in a similar position for a while. Then we return to the starting position and turn our head to the left.
"Frame"
The fourth exercise of gymnastics for Dr. Shishonin's neck is the "Frame", which is a variation of the previous gymnastic exercise with only one difference, not only the cervical, but also the shoulder muscles will take part in its implementation. In the process of its implementation, you also need to turn your head and look up, but at the same time, when the head will turn to the right, you will need to put your right hand on your left shoulder, keeping your elbow parallel to the floor. And accordingly, turning the head to the left, the left hand will need to be placed on the right shoulder.
"Fakir"
The next exercise in the gymnastics for the neck according to the method of Shishonin is "Fakir", which again is performed as "Look into the sky." Only here, when we turn our heads and look up, at this time it will be necessary to raise our hands up and connect them with our palms above our heads. Thus, the exercise will also have a good effect on our spine.
"Heron"
Before the end of the gymnastics, you will need to perform the exercise "Heron", which will help to stretch the front muscles of our neck. In the starting position, you should sit straight, and take your elbows a little back. After this, you can begin the exercise, for which raise the chin up as far as possible, and then stretch forward. In this position, you will need to freeze for a certain time, after which you should again return to its original position, and then repeat the exercise.
"Goose"
The final exercise from gymnastics for Shishonin’s neck is “Goose”, during which we will try to imitate this bird. To complete the task in the starting position, you will need to stand so that our chin is parallel to the toes of the legs, and the neck is slightly elongated forward. During the exercise, you will need to turn your head to the right, and then stretch your neck forward, and as soon as there is tension or an unpleasant sensation, you will need to freeze for a while. After that, we return to the starting position, and then turn our heads to the left and do the same thing as before.
Reviews of gymnastics for the neck of Dr. Shishonin
All patients who have already tested the set of exercises for the neck, developed by Shishonin, do not get tired of admiring the result. Of course, judging by their words, on the first day of classes, the result is almost imperceptible, and sometimes, on the contrary, there is an even greater feeling of fatigue and begins to ache not only the neck but also the back. However, after a detailed conversation with such patients, it turned out that they did the exercise incorrectly, did not warm up and did not warm up before the start of classes, or immediately tried to fix the head in the right position for 30 seconds, and not the recommended 10.
The same patients who diligently followed all the instructions and did only what Academician Shishonin recommended to them, were very pleased with the result of the gymnastic exercises. Some say that they have improved overall well-being after a couple of weeks of regular classes. Others said that they got rid of pain in the neck, back and forgot about osteochondrosis after a couple of months of performing the exercises according to the method. Still others explain that they are now trying more often to do this gymnastics for the neck, since it replaces charging with them, which is important for sedentary work. But all, without exception, agree that the exercises are very simple, since they are as natural as possible and do not require special training. So if you do everything correctly and regularly, and also remember to always keep a straight back, then the result will be exactly as you need.