Alexander Shishonin Alexander is a doctor, candidate of sciences, author of books, video blogger with over 3 million subscribers on YouTube. In 2006 he founded a clinic that focuses on treatment, rehabilitation and the introduction of techniques that slow down the aging process. The treatment of osteochondrosis has become an important area. Throughout his practice, Alexander developed several treatment methods, including special cervical gymnastics. Together with our experts – a fitness trainer and a physiotherapist – we will understand this technique.
What we will tell you about:
Essence and benefits
DDX Fitness trainer
“The basis of the technique developed by Dr. Shishonin is cervical spine gymnastics.”
During intense physical activity, the blood supply to the brain is disrupted due to the constriction of the vessels passing along the spine. Exactly the same picture will be observed with a sedentary and inactive lifestyle. Due to the atrophy of the cervical muscles, which leads to the development of degenerative changes in the spine, the displacement of the vertebrae also disrupts the vascular supply of the central nervous system. Lack of proper nutrition of the brain impairs general well-being and increases the risk of negative consequences for the body due to the probable development of neurological diseases.
To correct the situation, it is necessary to perform small exercises for the neck muscles, aimed, on the one hand, at stretching the muscles, which will help relieve tension areas, improve muscle elasticity and increase the range of motion of the head. This is precisely the goal of Dr. Shishonin’s cervical gymnastics.
At first, a warm-up is performed in the form of “rubbing” the face and neck area to receive a reflex request to increase blood circulation. This is followed by gymnastics to relieve muscle tension. It consists of simple movements: tilting and turning the head, moving the head forward relative to the body with additional rotation, as well as a small force load when the palm rests on the head and thus acts as a resistance to free movement.
Photo: istockphoto.com/Surgeon
What will the doctor say?
Physician in Physiotherapy and Sports Medicine of the Federal Scientific and Clinical Center of the Federal Medical and Biological Agency of Russia
“In general, Shishonin’s gymnastics is a good basic version of the exercises, but, of course, it is significantly inferior to the exercises selected by a physiotherapist after an examination, who must take into account the individual characteristics of the course of the disease in each specific case.”
The Shishonin set of exercises is useful for a sedentary lifestyle. Prolonged work at a computer can lead to pain, tension, a feeling of stiffness, discomfort in the cervical neck and thoracic spine, limited movement in the cervical region, and headaches.
In addition, with age, salt deposition occurs in this area, which reduces the mobility of the neck. Some muscles become overstrained, while others, on the contrary, weaken and their blood supply deteriorates. To solve these problems, a special set of exercises has been developed.
With regular use of the complex, blood supply to the brain improves, pain and tension are reduced. The elasticity and flexibility of muscles increases, concentration improves, neck and head pain disappears, sleep and general well-being improves.
In any case, a patient with neck pain is better off consulting a neurologist or rehabilitation specialist so that doctors can rule out a serious pathology and give the green light to perform various exercises. If you feel acute pain, a feeling of numbness in your arm, or have suffered an injury to the cervical spine, you should definitely consult a doctor. Doing exercises on your own can be harmful.
Photo: istockphoto.com/jacoblund
Contraindications
Like any physical therapy, Shishonin exercises require an individual 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, it is worth consulting a doctor before starting classes. You should stop exercising if you feel numbness in your hands, which worsens during exercise.
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5 exercises according to the Shishonin method
If there are no contraindications, then training should begin gradually, gradually increasing the range of movements. During training, you should listen to your feelings. A feeling of moderate muscle tension is a normal reaction. If the pain intensifies, you should stop exercising. 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 lack of special equipment. Simple exercises are accessible to everyone, regardless of their physical condition. Their goal is to increase the range of motion of the cervical spine. To do this, 20-25 minutes a day is enough, and you don’t even need sportswear.
You can practice both at home and at your workplace. The head turns and tilts should be performed gently at least five times. Each posture taken should be held for 30 seconds to achieve muscle relaxation.
Photo: istockphoto.com/lakshmiprasad S
“Metronome”
Execution technique
Sit or stand up straight. Stretch your shoulders, but don’t force or lift them; your shoulder blades are together. Look straight ahead. Tilt your head to the right. Don’t change the position of your shoulders. Feel the tension on the left side of your neck. Hold the position.
“Spring”
Execution technique
Sit or stand up straight. Stretch your shoulders, but do not force or lift them; the shoulder blades are together. Direct your gaze forward. Tilt your head back, but do not throw it back, maintain the posture. The body does not move. Reverse the movement and tilt your head forward. Hold the position again.
“Goose”
Execution technique
Sit or stand up straight. Stretch your shoulders, but do not force or lift them; the shoulder blades are together. Direct your gaze forward, without bending, stretch your head forward. From this position, stretch your head forward as much as you can, moving your head in an arc, bending towards the shoulder. Hold the position. Also return in an arc to the starting position. Repeat on the other side.
Photo: istockphoto.com/dikushin
“Fakir”
Execution technique
Sit or stand up straight. Stretch your shoulders, but do not force or lift them; the shoulder blades are together. Direct your gaze forward. Raise your arms to the sides and bring your palms together. The distance from your hands to the top of your head is approximately equal to one palm. Turn your elbows out to the sides. There is no tension in your arms. As you inhale, turn your head to one side, do not throw it back. Then tense your arms, pressing palm to palm. As you exhale, extend your arms to the sides and turn your head forward. Repeat on the other side.
Give your muscles a chance to rest and relax:
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“Tree”
Execution technique
Sit or stand up straight. Stretch your shoulders, but don’t force them or raise them; your shoulder blades are together. Direct your gaze forward. Raise your arms to the sides, pull your fingers toward you and point them inward. Stretch as if you were pressing something with your hands. Move 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 your feelings depend on the state of your body. Don’t neglect exercise and visits to the doctor.
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