Osteochondrosis is a serious disease. Without proper treatment, this condition can lead to disability, loss of mobility in the affected joint. Today, there are many methods for its treatment. Exercise therapy is an effective way to overcome the disease effectively and quickly. Among such procedures, Shishonin gymnastics deserves special attention. Reviews about 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 unhealthy lifestyle. For many, work is associated with a long stay in a sitting position near a computer. Others lift weights, often subject to stress and emotional overload. Many unfavorable factors have led to the fact that a person 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, bone tissue will gradually collapse. They are not 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 conducting 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 appearance of the first painful sensations and unpleasant symptoms. If a person leads a sedentary, sedentary lifestyle, he will sooner or later face a similar problem. Therefore, it is extremely important to start treatment on time.
Spinal diseases
Dr. Shishonin 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 causes that can cause pain in the spinal column.
Unpleasant symptoms can cause various ailments. These include common diseases such as arthrosis, arthritis, osteochondrosis, injuries, and cancer. Also, the cause may be vascular disease. As a result, cramps or inflammatory processes cause pain.
The patient's condition gradually worsens. Without proper treatment, degenerative changes develop in the cervical region. The more time passes, the situation will become more neglected. Therefore, it is imperative to start the right treatment on time.
Improper lifestyle, exposure to cold, lack of vitamins and minerals in the body lead to the development of pathologies. Dr. Shishonin himself, who developed the method of exercise therapy for the spine, calls the main reason for the development of various diseases in this department, irregular circulation. The blood flow in the spine is blocked due to constant muscle tension. They lose their elasticity.
Then there is a compression of the nerve endings between the vertebrae. It causes pain. It is worth noting that there are many reasons that cause this condition. Physiotherapy exercises are prescribed in conjunction with drug treatment. At the same time, the course of the disease is taken into account. Only a doctor can prescribe such procedures. Self-medication can aggravate the disease, leading to irreversible consequences.
Doctors reviews
The gymnastics complex for Shishonin's neck was noted by doctors as a fairly effective technique. They argue that with the correct execution of all exercises, as well as in the absence of self-medication, this method gives high results. Simple exercises are also performed with the aim of prevention. At risk are people who sit for a long time, engage in mental activity, often experience stress or emotional upheaval. Also, unbalanced nutrition and poor ecology only worsen well-being.
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 impaired 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 that Shishonin developed.
Exercise therapy according to the presented method is prescribed for memory impairment, poor blood supply to the brain with blood, vertebro-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 methodology.
Contraindications
There are 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 health. However, in some cases it is carried out strictly under the supervision of a doctor or is changed to other methods of treatment.
It is necessary to fulfill a number of requirements that put forward to any physical exercise. If the patient does not feel well, he has signs of the disease, the procedure must be postponed until recovery. Also, weakness, fatigue can become the reason for the abolition of exercises. You also need to consider in which cases the lesson is contraindicated.
If internal or external bleeding occurs, any exercise is contraindicated. Otherwise, it may aggravate the condition. Also a contraindication is fever. Charging can cause it to rise even more.
If a person is ill with 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 feels a number of unpleasant symptoms, including pain and fatigue. In this state, charging will not benefit.
In the presence of infections, foci of inflammation, exercises are contraindicated. Also during pregnancy, such gymnastics is not prescribed. It creates an additional burden on the spine. This sometimes leads to a number of negative consequences.
Recommendations
A number of recommendations should be considered, intending to perform Shishonin gymnastics. The main complex involves performing exercises at the same time. Charging should be done regularly, otherwise the result from it will be low. First, gymnastics will need to be done once a day. When 2-3 weeks pass, the number of workouts decreases. It can be as little as 3-4 times a week.
When performing such 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 any time. This will prevent the development of many diseases.
Before the start of the lesson, you need to warm up. This is necessary in order to warm up the muscles. Otherwise, you may be injured. In this case, you must observe a positive attitude. It is necessary to firmly believe that charging will help improve the condition and overcome the ailment.
Movement is carried out in front of the mirror. This allows you to adjust them. You can perform the procedure with a partner. In this case, it will be possible to correct each other. While unfastening the back you need to pay great attention.
Execution Rules
Shishonin gymnastics for the cervical spine should be performed in accordance with certain rules. Each movement must be performed 5 times in each direction. It is necessary to be fixed 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 back should be kept even, it is important to feel the smooth muscle stretch. 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 while sitting on a chair. This contributes to quality muscle relaxation.
You need to look in front of you. In this case, you need to breathe smoothly, 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 is required complete moral relaxation, concentration on the process itself.
You need to choose the time to exercise correctly. You can do gymnastics 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 should be orthopedic. Do not wear shoes with very high heels. It is also worth refusing to carry weights or bags on one shoulder.
Training
As you know, gymnastics of Dr. Shishonin has several positive effects. Exercise from high blood pressure will also help overcome hypertension. Stretching the spine and muscles will lead to improved blood circulation, which helps to improve memory, hearing and vision.
To ensure that the effect of charging is high, it is necessary to conduct proper preparation before starting workouts. It must be borne in mind that the implementation of the course of exercises can begin only after the examination of the doctor (even for prevention). In some pathologies, a number of muscles cannot be trained, which may affect well-being. The disease in this case will progress. It will be possible to correct the situation only promptly. Therefore, a doctor’s consultation is required.
If severe pain in the spine appeared after gymnastics, exercises should be postponed for several days. If the discomfort passed quickly, then the training was good. It can be continued. If the pain persists, you need to go to the doctor again.
Eating should be no earlier than an hour before training. Water can be drunk both before and after training.
Do not overwork. In the first few classes, some people find it difficult to complete the whole range of exercises. 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 gymnastics complex.
Exercises
Therapeutic gymnastics of Shishonin includes 7 exercises. They need to be considered in detail. The first one is called the Metronome. You need to tilt your head to your shoulder. In this position, they are briefly delayed. Next, the exercise is done in the opposite direction.
Exercise "Spring" also involves tilting the head. First, they try to reach the chin of the chest (fixation in this position for 30 seconds). Next, the neck is pulled forward and lifted up (fixation for half a minute).
“A look into the sky” involves performing head turns. First one way, and then the other. Fixing is needed for half a minute.
Other exercises
According to reviews, Shishonin gymnastics is quite simple, but effective. Workouts gradually stretch, train muscles. Exercise "Frame" is also performed while sitting. You need to put the right hand on the left shoulder. The second hand remains on the knee. Make a turn of the head and shoulder girdle (fixation 30 sec.). Then the action is performed in the other direction.
Exercise "Fakir" resembles "Look into the sky." Only in this case, the hands need to close above the head. The Heron is also a fairly effective exercise. The palms are laid on their knees. Chin stretch up. Then the hands are taken behind. The head is tilted to the right and left shoulder.
Exercise "Goose" completes the training. It is performed standing. 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 Reviews
Reviews about Shishonin gymnastics are mostly positive. Many people noted that even with the appearance of painful sensations, they managed to fight with ordinary physical exercises. After a month of training, the muscles strengthened so that mobility returned to the cervical region.
Also, patients note that after taking the gymnastics course, the unpleasant symptoms of poor blood circulation completely disappeared . Headaches disappeared, hearing and vision improved. Absent-mindedness and forgetfulness also passed. However, without consulting a doctor, such exercises can be harmful. This must always be remembered.
Having examined the features and exercises of Shishonin gymnastics, reviews on the methodology of doctors and patients, its effectiveness can be noted. With proper use, the cervical spine becomes more mobile, unpleasant symptoms completely disappear.