Gymnastics for the neck of Dr. Shishonin - a full set of exercises

Academician Shishonin developed a set of physical exercises for the neck. It is a real salvation for people leading a low-activity lifestyle and spending a lot of time at the computer. Thus, gymnastics for the neck of Shishonin is relevant for office workers, who are forced to spend hours at the monitor. As a result, osteochondrosis, spondylosis and other diseases can develop. After classes by the technique of Shishonin, many people note an improvement in general condition. Before you start training, you should familiarize yourself with the video, which shows the full range of exercises.

What is gymnastics for the neck of Shishonin?

Gymnastics for the neck of Shishonin helps to relieve pain, increase the mobility of articulations of joints, improve the elasticity of muscles. The complex includes several exercises. Gymnastics Shishonin gained popularity in 2008, immediately after the release of the disk with basic physical exercises. This technique was developed in the medical clinic named after Bubnovsky. Physical exercises for the neck of Shishonin allow you to correct the work of the neck muscles, relieve tension, increase tone, increase the blood supply to the brain.

On a note! Gymnastics Shishonin does not heal from cervical osteochondrosis, but the intensity of its manifestations is significantly reduced.

Today video lessons of gymnastics Dr. Shishonin have wide popularity. Each exercise is visually demonstrated.

Indications for the use of gymnastics

According to Shishonin himself, the indications for this gymnastics are the following symptoms:

• dizziness;
• pain in the head and neck;
• sleep disorders;
• pressure jumps;
• painful manifestations in the back;
• numbness of limbs;
• memory impairment.

If you have at least one of the above symptoms, it is worth trying to perform gymnastics for the neck of Shishonin. Moreover, it does not take much time, and physical exercises can be done at home.

To get the result from gymnastics, regularity is necessary. Exercise should be done daily. And only after 2 weeks you can reduce the number of classes to three times a week.

Full complex of exercises

Gymnastics for the neck of Shishonin is suitable for people of any age category. Especially it is useful for women, because these exercises tighten the neck muscles and help to hide age. Gymnastics will be useful to children after school hours. The full complex consists of nine exercises. You can remember it or practice it on video.

Exercise 1: The metronome

When doing this exercise, make the head tilt in different directions. First you need to tilt it to the right, lock in this position for 30 seconds, then move to the left.

It is necessary to do 5 repetitions.

Exercise 2: Spring

This exercise, part of the Shishonin gymnastics complex, strengthens not only the muscles of the neck, but also the upper thoracic spine. Make it as follows:

1. Maximize your head down. The chin should touch the chest.
2. Hold for 15 seconds.
3. Return to the starting position and stretch the muscles of the neck, with the chin stretching upward, but the head does not backtrack.
4. Again, linger for 15 seconds and continue to perform the exercise.

It is enough 5 repetitions.

Exercise 3: Goose

Exercise called "goose" from the gymnastics of Dr. Shishonin helps to stretch the neck muscles, which rarely take part in the movement. To do this you need the following:

1. Tilt your head forward. The shoulders remain in the same position, the back is straight.
2. Chin slowly take in the right side, bowing his head in the armpit. Lock the position for 30 seconds.
3. Return slowly to the previous position and also turn the chin to the left. Again, linger for 30 seconds and continue with the exercise.

It is enough 5 repetitions.

Exercise 4: A look at the sky

Gymnastics Dr. Shishonik includes and such exercises that work on the occipital muscles of the neck. To perform the following it is necessary:

1. Turn the head to the same direction as much as possible.
2. Gently lift your chin up, trying to keep your eyes on the ceiling.
3. Hold in this position for 15 seconds.
4. Return to the previous position and perform a similar exercise in the opposite direction.

As in the previous versions, 5 repetitions are enough.

Exercise 5: The frame

Stair muscles of the neck with daily loads are practically not involved in the work. It's easy to correct the situation with the help of Dr. Shishonin's gymnastics. Exercise "frame" assumes the following actions:

1. Sit up straight, keeping your back straight. One hand is put on the shoulder from the opposite side, the head is turned in the opposite direction, the elbow is not pressed to the body, but is high above the neck level.
2. In the shoulder, where the head is turned, to rest his chin.
3. Lock the position for 30 seconds. It is important to keep the shoulders under control so that they do not rise and remain without movement.
4. Return to the starting position and do the same exercise by turning your head the other way.

It is enough for 5 repetitions.

Exercise 6: Heron

Thanks to this exercise, muscles of the back and neck are perfectly worked out from the complex of gymnastics of Dr. Shishonin. You can execute it in the following way:

1. Spread your arms around, holding them straight. Then take it back a bit.
2. Slowly raise your head up, while the chin should stretch up and a little forward.
3. Lock the position for 15 seconds.
4. Return to the previous position and repeat the exercise in the opposite direction.

Repeat 5 times.

Exercise 7: Fakir

Carrying out this exercise by the technique of Dr. Shishonin, it is important to make sure that the back is flat. Otherwise, the effectiveness of gymnastics falls. In this case, in addition to the muscles of the neck, the musculature of the back works.

1. Raise your arms up over your head, close your palms, and your elbows are spread out to the sides.
2. Rotate the head in one direction.
3. Relax, hands down. Rest for about 15 seconds.
4. Repeat the exercise with turning the head in the opposite direction.

Do the exercise 5 times.

Exercise 8: Plane

When performing this exercise from the gymnastics of Dr. Shishonin, the zone of muscles between the shoulder blades is well studied. You need to do the following:

1. Spread your arms around and take them slightly back.
2. Hold for 20 seconds.
3. Return to the starting position.

Repeat 3 times. This exercise can be done a little differently:

1. Raise your arms to the sides, so that one is above the other, forming a diagonal.
2. Hold for 20 seconds.
3. Return to the starting position and repeat the exercise by changing hands.

Repeat 2 times.

Exercise 9: Wood

This exercise is useful in that it allows you to stretch the muscles of the spine along the entire length of the back. To make it, you need:

1. Raise your hands up, palms turn in the direction of the ceiling parallel to the floor.
2. Tilt your head slightly forward.
3. Hold for 15 seconds.
4. Return to the previous position.

Repeat the exercise 3 times.

Recommendations

For gymnastics for Dr. Shishonin's neck to be effective, one should adhere to the main recommendations:

• while performing exercises requires fixation of movements at a certain stage, which provides increased blood circulation and stretching of muscle fibers;
• all movements should be smooth, if you do them sharply, you can damage joints or muscles;
• when performing exercises, the back must be kept straight, otherwise there is no question of the effectiveness of gymnastics for the neck according to Dr. Shishonin's technique.

On a note! If discomfort and especially pain are felt during exercise, they should be stopped immediately. You can try to repeat the exercise with a smaller angle of the head. If, in this case, accompany unpleasant feelings, do not try any more. It is better to postpone studies until the condition improves.

Contraindications

Despite the obvious benefit, gymnastics for Dr. Shishonin's neck are contraindicated. Exercises are forbidden under the following conditions:

• elevated body temperature - if you ignore this contraindication, you can worsen the condition, strengthen the pain syndrome, weakness;
• diseases in the acute stage - during the exacerbation of diseases a person should save strength, rest more, to enable the body to successfully and quickly cope with the disease;
• cancer tumors - gymnastics is prohibited if there are tumors or suspicions of their presence;
• pregnancy - the period of bearing a child creates a load on the spine, so do not do it even more;
• inflammatory processes - you can start studies only after the removal of inflammation;
• infectious diseases - gymnastics is possible after treatment;
• internal bleeding - as the gymnastics for the neck of Dr. Shishonin strengthens blood circulation, the condition can worsen.

Do not ignore contraindications, rash actions can lead to deplorable consequences.

Video: exercises for the neck of Dr. Shishonin

Gymnastics for the neck of Dr. Shishonin is available to everyone. It does not consist of any complex exercises, they can be remembered quickly even by a child. Of course, the classes will have to allocate time, but if all recommendations are observed, the result will not disappoint. It will be visible after 2 weeks, if you exercise regularly. A full set of exercises for the neck of Dr. Shishonin on video. The following video details how to cure hypertension without tablets by the Shishonin method.