Dr. Shishonin's neck exercises: 5 exercises

Alexander Shishonin is a doctor, PhD, author of books, video blogger with more than 3 million subscribers on YouTube. In 2006, he founded a clinic focused on treatment, rehabilitation and implementation of methods to slow down the aging process. An important area of focus has been the treatment of osteochondrosis. Throughout his practice, Alexander has developed various treatment techniques, including special cervical exercises. Together with our experts, fitness trainer and physical therapy doctor, let’s understand this methodology.

Essence and benefits

DDX Fitness trainer

“The basis of the methodology developed by Dr. Shishonin, is the gymnastics of the cervical spine.

With heavy physical exertion there is a violation of the blood supply to the brain due to the compression of the vessels passing along the spine. Exactly the same picture will be observed with a sedentary inactive lifestyle. In connection with atrophy of the cervical muscles, leading to the development of degenerative changes in the spine, the displacement of vertebrae also disrupts the vascular supply of the central nervous system. Lack of proper nutrition of the brain affects the general well-being and increases the risk of negative consequences for the body due to the probable development of neurological diseases.

To remedy the situation, it is necessary to perform small gymnastics for the neck muscles, aimed, on the one hand, at stretching the muscles, which will contribute to the removal of pockets of tension, improve muscle elasticity and increase the amplitude of head movement. This is exactly what Dr. Shishonin’s cervical exercises are aimed at.

At the beginning there is a warm-up in the form of “rubbing” of the face and neck area to get a reflex request to increase blood circulation. Then follows gymnastics to relieve tension in the muscles. It consists of simple movements: tilts and turns of the head, moving the head forward relative to the body with additional rotation, as well as a small forceful load, when the palm of the hand rests on the head and thus acts as a resistance to free movement.

What will the doctor say?

doctor for therapeutic physical training and sports medicine FNCC FMBA of Russia

“In general, Shishonin’s gymnastics is not a bad basic version of exercises, but it is, of course, significantly inferior to the exercises selected by a specialist LFC after examination, which should take into account the individual characteristics of the course of the disease in each case”.

Shishonin’s complex of exercises is useful for sedentary sedentary lifestyle. Prolonged work at the computer can lead to pain, tension, stiffness, discomfort in the cervical-collar zone and thoracic spine, limitation of movements in the cervical spine, headaches.

Also with age, there is a deposition of salts in this area, which reduces the mobility of the neck. Some muscles become overloaded, others, on the contrary, become weak, their blood supply deteriorates. To solve these problems and developed a special set of exercises.

With regular performance of the complex improves blood supply to the brain, pain and tension are reduced. Increase the elasticity and flexibility of muscles, improves concentration, pain in the neck and head, improves sleep and general well-being.

But in any case, a patient with neck pain is better to consult a neurologist or rehabilitologist, so that doctors exclude serious pathology and give permission to perform various exercises. If there are sharp pains, a feeling of numbness in the arm or there was a trauma to the cervical spine, it is definitely necessary to consult a doctor. Performing exercises on your own can be harmful.

禁忌症

Like any therapeutic exercise, Shishonin’s exercises require an individualized approach when performing them. They are contraindicated if you have injuries to the cervical spine or shoulder joint. If the pain syndrome is accompanied by neurological symptoms, you should consult a doctor before starting the exercises. Stop the exercises should be stopped if numbness in the hands, which increases during the exercise.

5 exercises according to the Shishonin method

If there are no contraindications, then you should start training gradually, gradually increasing the amplitude of movements. In the process of exercising, it is necessary to listen to your sensations. A feeling of moderate muscle tension is a normal reaction. If the pain increases, you should end the exercise. It is important not to make sudden movements, choose a pace that is available to you at the moment.

The peculiarity of this type of gymnastics is the absence of special equipment. Simple exercises are available to every person regardless of his physical preparation. They are aimed at increasing the amplitude of movements in the cervical spine. It is enough to perform 20-25 minutes a day, and even a sports uniform is not needed.

Exercise can be done both at home and at the workplace. Turns and tilts of the head should be performed smoothly at least five times. Each adopted pose should be fixed for 30 seconds to achieve muscle relaxation.

“Metronome”

Technique

Sit or stand up straight. Spread your shoulders, but do not tense and do not bully them, shoulder blades are brought together. Look forward.
Tilt your head to the right. Do not shift the position of the shoulders. Feel the tension in the left side of the neck.
Hold the position.

“Spring”

Technique

Sit or stand up straight. Spread your shoulders, but do not tense and do not bully them, shoulder blades are brought together. Look forward.
Tilt your head back, but do not tilt it, hold the pose. The body does not shift.
Reverse the movement and tilt your head forward. Hold the position again

“Goose”

Technique

Sit or stand up straight. Spread your shoulders, but do not tense and do not bully them, shoulder blades aligned. Look forward.
Without tilting, stretch your head forward.
From this position, maximizing the extension of the head forward, shifting the head in an arc, lean towards the shoulder. Hold the position.
Also in an arc return to the starting position.
Repeat to the other side.

“Fakir”

Technique

Sit or stand up straight. Spread your shoulders, but do not tense and do not bully them, shoulder blades are brought together. Look forward.
Raise your arms through the sides upwards, bring your palms together. The distance from the hands to the top of the head is approximately equal to one palm. Turn your elbows out to the sides. There is no tension in the arms.
As you inhale, turn your head to the side without tilting it.
Then tense your arms, pressing the palm of your hand against the palm of your hand.
As you exhale, bring your arms down through the sides and turn your head forward.
Repeat on the other side.

“Tree”

Technique

Sit or stand up straight. Spread your shoulders, but do not tense and do not bully them, shoulder blades aligned. Look forward.
Raise your arms through the sides upwards, fingers tighten on yourself and point inwards. Reach upward as if you were pressing your hands on something.
Push your head up and forward. Hold the position.
Bring your head back, then relax your arms and lower them.

Take care of yourself and your health, because the state of your body determines how you feel. Do not neglect exercise and visits to the doctor.