Exercises for the lumbar and lumbosacral spine. The uniqueness of Shishonin's gymnastics, its benefits for the spine and neck Exercises for the spine according to Shishonin

04.04.202027.05.2017

The lumbar and lumbosacral spine bear an increased load. The weight of the upper body is evenly distributed over the vertebrae expanding towards the base. Therefore, it is important to competently work with soreness, discomfort, especially with deformities and the consequences of diseases in this area of the back. A set of exercises for the lower back is selected based on general condition health, the severity of acquired or congenital pathology, the direction of therapy and the medical need for its use. And all this should be agreed with the attending doctor.

Gymnastics for the lumbar and lumbosacral spine: essence and healing properties

Specialized exercises for the lumbar region are designed to strengthen the spinal muscles, in order to build and strengthen muscle corset, relieving spasms, pain syndrome caused by displacement of the vertebrae and pinched nerves, as well as a method of combating chronic diseases and for prevention according to indications. Various sets of exercises aimed at work different groups muscles and painful areas. By alternating tension and relaxation of the muscles with the necessary position of the body, a decrease or build-up of tension is achieved, while blood circulation is stimulated in the corresponding segment of the spine. Thus, the effect of training muscles that have been weakened or previously excluded from general muscular work due to a disease or injury is achieved. Also, the therapeutic properties of the therapeutic and physical training complex for the lower back include an increase in tone, an improvement in the emotional background and new physical opportunities that open up after defeating the disease, and at any age.

Exercise therapy improves mood

Possible contraindications and side effects

Turning to therapeutic exercises for various problems and diseases of the lumbar and lumbosacral spine, it is important to understand the need to discuss with a specialist. Only professional medical participation will allow achieving maximum results, taking into account the factors taking place, as well as avoiding possible negative manifestations and undesirable side effects, such as:

a general deterioration in well-being with an incorrectly calculated load and incorrectly selected exercises;

aggravation of existing diseases, especially chronic ones, for example, scoliosis to any degree, pathologies of the genitourinary system, which are most closely associated with the lumbar and sacral vertebrae by direct innervation;

inflammatory processes in any part of the body, as evidenced by fever, pain, weakness;

circulatory disorders in the lower extremities, which is expressed by the effect of cold legs, weakness in them, swelling and even convulsions;

microtraumas and more serious injuries that are possible in old age with an incorrect set of exercises or excessive enthusiasm of the patient.

Old age in exercise therapy is a factor requiring special attention of a specialist

Thus, in order to avoid the listed or other consequences of exercise therapy for the lower back, it is necessary to strictly follow the medical prescriptions and not neglect the appointments, recommendations and prohibitions on physical activity. The latter are possible due to the following contraindications: any circulatory disorders, heart rhythm, cardiovascular diseases and associated increase in blood pressure, headaches, identified predisposition to strokes.

Back pain most often affects the most economically active population, namely people aged 30–50 years.

Indications and contraindications for therapeutic exercises

Health-improving complexes of physical exercises for the lower back are indicated for patients with a pronounced pain syndrome of a genesis determined by a specialist, they are prescribed by a doctor for diseases such as osteochondrosis, intervertebral hernia, scoliosis, etc., as well as to strengthen the spinal column, for example, after surgery or injury. There are also contraindications, which are divided into two groups - these are absolute contraindications and restrictions.

Absolute contraindications apply to almost all types of exercise therapy complexes, This:

the general state of health of the patient, if the doctor classifies him as severe;

exacerbated chronic illness;

elevated temperature;

severe pain syndrome;

open wounds or bleeding of a different nature;

symptoms that indicate poisoning;

oncological diseases in the process of treatment.

The restrictions are not so categorical, however, ignoring them is fraught with undesirable consequences, even harmful ones. These include various non-specific diseases - CCC ( of cardio-vascular system), respiratory, digestive, nervous system, organs of vision or metabolic disorders and some others. In any case, the compatibility of the existing symptoms with the recommended gymnastic exercises should be determined during a medical consultation.

Preparation for exercise therapy

If the examinations are over, the list of appointments is in hand, and the desire to become healthy is still present, it's time to start preparing for physical exercises. After all, even with the most ardent zeal for victorious parameters healthy body you need to remember about his momentary state and carefully prepare for a serious muscle work. This means you need to warm up first. To do this, exercises with a minimum load are selected from the assigned exercises, which at the same time will help determine the amplitude of the main gymnastic techniques aimed at achieving the maximum result. Also, preparation for charging includes the following rules:

comfortable conditions for conducting classes - a ventilated room, sufficiently free in area (classes can be held on outdoors), comfortable clothing, shoes that do not restrict movement;

a light meal an hour or two before the start of classes, because the body needs enough strength to perform loads, and at the same time, energy should be directed specifically to them, and not to digesting a hearty lunch;

distribution of loads from light to peak in the middle of the lesson;

unhurried movements, smooth and calm, which contribute to the consistent tension and relaxation of the muscles in a certain order;

timely recognition of the alarming signals of your body during physiotherapy exercises- slight discomfort is acceptable, but with acute pain, pulsating pressure, blackouts in the eyes, tinnitus and other negative manifestations, it is important to stop the session in time or, if possible, switch to more gentle forms of exercise;

regularity of classes is a necessary condition for achieving the desired health outcome.

And let there not be an obstacle to remedial gymnastics, the fear of doing harm to an excessive, in the patient's opinion, load. Exercise, for all its dosage, is also a medicine, but not a drug, but a physical one, but with a therapeutic effect.

Video: exercises for lower back pain

Physical exercises for the lumbar and lumbosacral spine: methods, stages, complexes to perform at home

The training systems for the departments under consideration differ for obvious reasons - the pathologies and features of the spine are very different. However, the main stages of gymnastics and general methodological approaches to the distribution of the load during exercises are distinguished.

Complex of medical physical activity usually divided into three stages:

initial (preparatory);

main (main);

final.

The first contains warming up and simple types of exercises, the second is filled with directed gymnastics with the most intense and therefore expectedly effective exercises, and in the end, a set of standard relaxing movements is always offered that normalizes breathing, heartbeat, and relieves physical stress from the most involved muscle groups. Methodically, each stage must be coordinated with others, consistently moving the load from one system to another, without overstraining and not excluding from the overall work.

Exercise after lumbar spine surgery

This group of exercises is designed to help you practically get on your feet after surgery. Here, the weakened state of the patient should be taken into account, as well as the main reason for which the operation was performed. This may be the removal of a hernia or trauma. Therefore, rehabilitation therapy can be lengthy and take many months. In addition, therapeutic loads in this case will be regular walking, swimming, other manifestations of activity, for example, participation in sports games. After the operation, a system of exercises performed lying on the back, arms along the body is recommended:

Squeeze the hands into fists while pulling the feet towards you, raise your head. Relax.

Spread your legs, bend your knees. With a knee, reach for the heel of the second leg, do not tear your shoulders off the surface. Repeat with a different leg position.

Turn the hands on the floor with their backs down, with the palm of one hand try to touch the other, without lifting the hips from the floor. Repeat with the other hand.

Clamp an object with bent knees. You can do without it, but just firmly press your knees to each other in a bent state. Relax.

80% of the world's population experience regular back pain, of which 98% are due to mechanical causes.

Gymnastics to strengthen the muscles of the lumbar

musculature lumbar works in tandem with the abdominals. Therefore, the sequence of physical activity is in the nature of the work of antagonist muscles:

Lying on your back, take a deep breath, hold for a few moments, exhale with force, while raising chest. 10 repetitions are recommended.

In the previous position, spread your arms to the sides, inhale deeply, exhale. Then bring and press your knees to your stomach. 7-10 repetitions are recommended.

In the previous position of the body and upper limbs, lower limbs bend and make turns with them in one direction and the other, and direct the head in the opposite direction.

Photo gallery: exercises to strengthen the spinal muscles

Breathing exercises will help strengthen the muscles Lying knee raise - an exercise to strengthen the muscles of the back and abs Turning to the sides from a prone position involves other muscle groups

Exercise after a back injury

Fractures, bruises, compression and other injuries of the spine leave an imprint on the posture, physical state and even the way of life of the patient. Specially selected gymnastic exercises can reduce the pain syndrome associated with an injury and level out possible negative consequences. Exercise therapy in case of damage to the spine makes the muscles that hold the vertebrae and ensure the stability of the muscular corset work. The consistency of the degree of damage and the possibility of performing certain loads with the necessary complex of therapeutic exercises selected by a specialist is important. This includes, for example, the following exercises in a standing position:

Inhale, raise your arms up and spread to the sides, lower as you exhale. Repeat three or four times.

Bend your arms at the elbows, bring the hands to the shoulders, the movements should be with tension. Relax. Repeat four to six times.

Raise both hands up and take them to the side, turn your head after them. Relax. Repeat four to six times.

Bend the legs alternately at the knee, straighten, lower. It is recommended to repeat four to eight times.

Specially selected gymnastic exercises will ease pain

Perform abducting and adducting movements with a straightened leg to the side. Relax. Repeat four to six times.

According to statistics, every second able-bodied Russian is on sick leave due to back pain.

Pilates to strengthen the lower back

The Pilates technique is aimed specifically at strengthening the muscles and increasing overall tone. Physical exercise simple, it is not at all burdensome to perform them, and as a result, you can get the opportunity to relax the back, namely the muscles of the lower back. The recommendation for all Pilates exercises is to do them regularly two to three times every week. An example of a complex of physical activities (recommended 10 approaches to each exercise):

It is performed in a stable position, relying on 4 points - knees and palms. Gently, with a pulling movement, take the body back, dropping onto the heel protrusions, keep your hands all the time with your palms on the floor. Return to original position.

Stretching helps to relax the back muscles

In the same position, inhale, then exhale: stretch the right leg back and left hand forward, return to the original position. Then repeat with the appropriate change of limbs.

Exercise "Swimming" helps to strengthen the muscles of the back

Lie on your stomach with an emphasis on your forearms, rest your palms on the floor. Gently arch your back up, rushing your head up. Relax by returning to the starting position.

Back extension lying on the stomach is good for the lumbar region

Lying on your back, bend the lower limbs at the knees, stretch the upper limbs forward on the floor, inhale, gently raise the pelvis while exhaling, inhale again at the maximum height, slowly lower.

Lying on your back, arms to the sides, bend your legs at the knees, alternately turn your legs to the right and left, monitor the preservation of the position of the shoulder blades on the floor.

Lying Twisting Improves Spinal Flexibility

A set of exercises by Dr. Bubnovsky to help the lower back

The effectiveness of the exercises developed by specialist Bubnovsky according to his own system is based on the need for stabilization and unhindered blood flow and nerve impulses in the disturbing part of the lower back. The key role is played by the focus on performing simple sequential movements that help to cope with spasm, pain, straighten your posture and feel general relief after a painful period:

In a standing position on four reference points (knees-palms), relax the lower back as much as possible.

Inhale - bend your back, head up, exhale - bend your back in an arc, head down.

Sitting on the floor, follow a straight posture, connect the brushes behind the head. Make possible movements with the buttocks.

In the same sitting position, transfer the weight of the upper body to the hands, straighten the legs forward on the floor. Raise your legs alternately bent and straight.

Spin the “bicycle” with your feet, lying on the floor.

A set of exercises for the back of Bubnovsky is aimed at normalizing and restoring the lost functions of the musculoskeletal system

Dr. Bubnovsky's exercises: video

Therapeutic gymnastics Shishonin for the lower back

Gymnastic exercises according to the Shishonin method are most often used for the cervical spine, but they also have a therapeutic effect on other departments, and are also useful in general for the back, including the lumbar spine.

Video: exercises according to the method of Dr. Shishonin, applicable to solving problems with the lower back

Isometric gymnastics for the lumbar spine

Stabilization of the spinal column is possible with the alignment and symmetrical work of the rectus dorsi muscles, as well as strengthening the abdominals and other muscle groups. Also, gymnastics helps to cope with pain, congestion, relieve spasms. Each exercise is performed for several minutes, then the same amount of rest.

Rowing movements with hands in opposite directions are performed in the supine position. In this case, the abdominal press should experience feasible tension.

Tension of the abdominal muscles in the same position. At the same time, a deep breath and exhalation are taken, the abdominal muscles are strained while holding the breath on exhalation for up to 1 minute.

Rowing movements with the legs in the same position, while the press is also tense, the arms are relaxed.

Bending the lower back, performed standing on all fours. Gently take one hand behind the back, attach it to the lower back, while the muscles of the back and abdomen are in tension, return to the starting position, repeat with the other hand.

Walking movements with hands are also performed in a position on all fours. Stretch your arm forward, shifting the weight of the body to the other hand, repeat with the other hand.

Walking movements with legs also on all fours. Alternately bend each leg at the knee and pull it forward, then straighten it back.

Isometric gymnastics by Dr. Borshchenko: video

Exercises for the sacrum

The sacral spine, despite its static nature, is also subject to painful metamorphoses due to injuries of a different nature, as well as inflammation. Pain in the sacrum is quite common among patients leading a sedentary, sedentary lifestyle, and is also characteristic of those actively involved in sports associated with frequent falls on the fifth point. For pain in the sacrum, it is recommended to practice in the supine position. The sequence of exercises is as follows:

First, reach the most possible tension of the back muscles in the area of the sacro-lumbar joints, hold for about 10 seconds, inhale. Relax, exhale.

Bring both legs to the chest, bent at the knees, try to keep the back muscles in a relaxed state.

In the supine position, pull the bent upper leg to the chest, while tapping the protruding edge with your hand ilium achieving pain relief. Relax.

Gymnastics for stretching the lumbosacral region

For stretching the lumbosacral region, in addition to common exercises, it is also used special simulator, having a curved shape, repeating the curve of the lower back. Several exercises a day with his participation make the spine more mobile and less prone to uncomfortable conditions.

Gymnastics for stretching the lumbosacral spine with a special simulator

Exercises for instability of the lumbar spine

Instability of the spine is manifested in incorrect posture, displacement of the vertebrae, associated pain and pinched nerves. There is a set of exercises that help align the line of the shoulders, support correct position body in the process of performing work duties and on vacation, will help form and consolidate the skills of maintaining a straight back. Exercises are performed slowly, maintaining a given position and changing the direction of physical impact on the back.

Video: exercises for instability of the lumbar spine

Physical activity to restore the spine

Therapeutic and training sessions to restore the back after surgery, illness, injury and post-traumatic complications must be performed in full accordance with the instructions of a specialist, since the nature of changes in the spine can be very different with a certain degree of severity. At the heart of almost all exercises for its recovery are stretching and relaxation. Alternate feasible load on different parts of the back allows you to return to the place of displacement, even out breathing, stabilize blood circulation and innervation in damaged areas. The goal of all exercise therapy is to achieve the maximum rehabilitation effect with minimal pain and discomfort.

Possible consequences and complications of gymnastics for the lumbar and lumbosacral spine

Overstrain of the muscles with improperly selected loads, pulling pains, loss of freedom of movement - this is only a small part of the consequences of non-compliance with the prescribed exercise therapy methodology. In more serious cases, complications such as:

curvature of posture;

displacement of the vertebrae with possible pinching;

increased injury in the classroom;

increased heart rate, increased pressure;

sharp pains in unusual places, increased already familiar pain;

fever, signs of inflammation, etc.

Remember: targeted exercise therapy is a certain type of therapy, which is just as important to follow as it is to take medication in a timely manner with strict adherence to the dosage.

The modern way of life, unfortunately, is not very conducive to maintaining health. Frequent stress, constant lack of sleep, malnutrition, sedentary work lead to problems with the spine in the cervical, thoracic and lumbosacral regions.

Doctor Alexander Shishonin offers a set of simple exercises that can improve the health of the spine.

In what cases to apply

Gymnastics is a complex of seven simple, but effective exercises. It is recommended to do it not only for those who already have problems with the spine, but also for those who are at risk of developing back diseases.

And at risk are people who are regularly subjected to psycho-emotional and mental stress, work at a computer, eat unbalanced meals and lead an inactive lifestyle.

If you notice one or more of the following symptoms in yourself, Shishonin gymnastics for the spine is shown to you:

hypertension; pain in cervical region, impaired mobility of the neck; migraine, dizziness; vegetative-vascular dystonia; poor blood circulation in the brain; vertebrobasilar insufficiency; bad memory; insomnia or frequent drowsiness.

Therapeutic gymnastics will also help recover those who have undergone traumatological operations.

Contraindications

In general, Shishonin's exercises have a lot of advantages and are safe for health. However, they have some contraindications. Charging must be done sensibly and follow basic safety standards.

If you feel unwell, you have an aggravated illness, or you feel tired and unwell, we advise you to postpone exercise until your condition improves. So, contraindications for charging according to Shishonin:

Internal or external bleeding - any exercise in this condition can aggravate bleeding. Increased body temperature - agree that high temperature in itself is the cause of weakness and malaise, and charging in such conditions can provoke a deterioration. Oncological diseases. Exacerbation of the disease. When the disease is in the active phase, the patient often experiences intense pain and, as a result, charging (like the other physical activity) won't do much good. The presence of infectious or inflammatory processes in the body. It is necessary to cure these diseases before proceeding with the Shishonin method. Carrying a child is due to the fact that gymnastics creates some load on the spine and can cause undesirable consequences for future mother and for the baby.

It is important to know

We offer for study some additional aspects that will help you achieve maximum results when doing Shishonin gymnastics:

Exercise regularly, at first do the exercises daily, after a few weeks the number of workouts can be reduced to three or four per week; Straight back - in general, this requirement applies to any gymnastic exercise. The result will largely depend on compliance with this requirement. By the way, a straight back must be remembered every minute, this will prevent the development of some diseases associated with the spine; Before gymnastics, do a warm-up, this will save you from injury; Faith in achieving a positive result and a positive attitude is an extremely important aspect that can significantly enhance the effect of charging; Hone the movements in front of the mirror until you remember the exercises well, this will help you monitor the correctness of the exercises. If you are doing gymnastics with a partner, correct each other, if alone, film your movements and evaluate the exercises from the side; Spend extra time stretching your body.

Execution rules:

repeat exercises 5 times in each direction; fix the head in the extreme position for 20-30 seconds, beginners can start with fixation for 10-15 seconds; try to keep your back as straight as possible; do the exercises smoothly, do not jerk; the main part of the complex is recommended to be performed in sitting position, it promotes greater relaxation; breathe evenly, look ahead or close your eyes.

Description

Consider each of the 7 exercises separately:

Metronome - tilt your head to the right, to the shoulder. If you feel a slight pull, hold on for a while. Return to the normal position and lean to the left towards the shoulder. In this case, you need to stretch the top of your head. Spring - lower your head down for 30 seconds, then stretch your neck forward and up, fix it for half a minute. Look into the sky - slowly turn your head to the right, fix it for 30 seconds, do the same in the other direction. The frame is an exercise Skygaze, but with a shoulder girdle. Put right hand on the left shoulder, leave the other hand on the knee, fix for half a minute and repeat on the other side. Make sure your elbow is parallel to the floor. Fakir is an analogue of Skygazing, but here the palms are joined together above the head, the elbows are slightly bent. Heron - palms lie on your knees, and the chin slowly stretches up, while taking your hands behind your back, fix for half a minute and repeat on the other side. Then perform smooth tilts in different directions to stretch the neck. Goose - completes the set of exercises. We get up, fix the chin so that it is parallel to the toes of the legs, stretch the neck forward. After that, we smoothly turn our head to the right, slowly stretch in the direction of the shoulder, fix it in a stretched form for half a minute. We repeat for the opposite side.

The complex described above is simple and effective, it is suitable for people with different levels physical training. However, we recommend that you consult your doctor before starting treatment. Health to you!

Denial of responsibility

The information in the articles is for general information purposes only and should not be used for self-diagnosis of health problems or for medicinal purposes. This article is not a substitute for medical advice from a doctor (neurologist, internist). Please consult your doctor first to know the exact cause of your health problem.

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« Exercises for the back and the whole body from leading doctors Dorsalgia: causes of development, symptoms, methods of treatment » All author's notes

Many already know that if you regularly and competently do the exercises that Academician Shishonin created (gymnastics for the neck), cervical, thoracic and even lumbar osteochondrosis begins to recede. Almost anyone can do it, even at home.

First you need to consult with your doctor, and only after his approval, you can start such physical therapy. If you do not consult with a specialist, any consequences are possible for which only you and no one else will be responsible. Without proper education, you can only aggravate the situation. In any case, if the doctor has prescribed medication or other treatment for you, then in no case should you give it up. LFK is just an addition.

In what cases will the medical complex help?

According to the author, scientist Alexander Shishonin, the exercises below help restore the trophism of the roots, relieve pain and help relieve spasms, help with pinching and hypothermia, some diseases of the vertebrae (including osteochondrosis), only if they are performed correctly and used only in as an addition to the main treatment prescribed by the doctor.

Osteochondrosis of the lumbar spine is an actual problem known to more than 50% of the adult population. Therefore, this method can be used as self-help.

The academician also considers gymnastics effective for pains of varying strength in the neck, vegetative-vascular (neurocirculatory) dystonia, recurring episodes of dizziness, arterial hypertension, stress and chronic fatigue, memory loss, and various sleep disorders. Pathological changes in the mobility of the vertebrae, not only in the cervical, but also in the chest and lower back, vertebrobasilar insufficiency are indications for exercise.

Alexander Shishonin recommends his complex to those who lead a sedentary, passive lifestyle, spend a lot of time in front of a computer or driving, on their feet, have to lift weights and have heavy physical exertion. With the permission of the attending physician and the absence of contraindications, it is possible to do gymnastics according to the author's method for those who are prone to frequent emotional and mental overload and stress, have an unbalanced diet, are prone to overweight and obesity. With a preventive purpose, to strengthen the lumbar, you can also carry out such exercises.

Contraindications to the appointment

There are certain contraindications to doing gymnastics for the lumbar spine according to Shishonin.

1 Exacerbation of the disease. In a period of particularly acute pain, you must strictly follow all the doctor's prescriptions and try to avoid stress. 2 High temperature. In addition to general weakness and deterioration of well-being, pain may increase. Great risk of falling, injury. 3 Oncological processes. The presence of tumors, especially malignant ones. 4 Infectious and inflammatory processes. First you need to treat these pathologists under the strict supervision of a doctor, clearly fulfilling all his appointments, and only then proceed to gymnastics. 5 Pregnancy. Exercises require a lot of stress on the spine. When performing the complex, bleeding, miscarriage, premature birth, intrauterine trauma to the child and the development of defects up to death can occur. 6 The presence of both internal and external bleeding. In this case, it is strictly forbidden to engage in such exercises, because the slightest movement can cause increased bleeding. This is fraught with a decrease in blood pressure, dizziness, loss of consciousness and shock up to death.

Even if you just feel bad or very tired, it is advisable to postpone the gymnastics in order to avoid complications.

How are the classes

If you consulted with your doctor and he allowed you to perform these exercises, you can proceed. First, read the general guidelines:

1 Gymnastics should be carried out regularly, according to the scheme: the first 2 weeks - daily, then gradually reducing the number of workouts to 3 per week. This is an approximate scheme, you should proceed from your well-being - you don’t need to overpower yourself. 2 The back should be perfectly straight during the exercises. This is an indispensable condition on which the success and effectiveness of your classes depends. In normal times, also do not forget to monitor your posture. 3The very first workouts should be done in front of a mirror in order to control the correctness of the exercises. You can find a companion and do gymnastics together, watching each other and making comments. 4 Before performing Shishonin gymnastics, as with any other, you must definitely do a “warm-up” of several pull-ups to avoid injury. 5 After each workout, sips should be done, pressing with hands first on right side heads and tilting it to the left shoulder, and then vice versa. 6 Well, and most importantly - faith in the result! A positive attitude is the key to success.

The complex is designed simultaneously for all parts of the spine.

Basic exercises

In total, there are 6 exercises in this gymnastics, based not only on the desire to take a certain position, but also to fix it for a few (usually 15-30) seconds, which is difficult at first. Gradually, as you train and stretch your muscles, you will notice relief and will be able to perform them without much difficulty.

The first position is "Metronome". You need to carefully tilt your head as close as possible to the shoulder on the right side, stay in this position for about 30 seconds, then exercise this exercise in the opposite direction. Repeat 5 times.

The second position is "Spring". You should tilt your head down for 30 seconds, and then pull it slightly forward and up, fixing it again for half a minute. Executed 5 times.

The next exercise is "Goose". To perform it, you should stand up straight, keeping your neck straight and your chin parallel to the floor. Next, you need to carefully stretch your head forward and thus turn it to the right, while you need to stretch your chin to your shoulder. Try to stay in this position for about half a minute, and then do the exercise on the other side. Repeat 5 times.

The fourth position is called "Looking at the sky." To do this, you need to turn your head to the right as much as possible and hold it for half a minute, after which you should do the same in the other direction. Repeat it 5 times.

The next exercise is called “Rama” and is similar to “Look”, but you need to use shoulder girdle placing your left hand on your right shoulder and keeping your elbow parallel to the floor. It is performed 1-2 times.

The exercise "Heron" completes the complex. You need to sit on a chair, put your hands on your knees, try to keep your chin parallel to the floor. Then you need to take your hands down, while stretching your head up, and then return to initial position.

Additionally, you can do other exercises for the lower back. These are various sips, actions on a fitball (large gymnastic ball), horizontal bar. For the lumbar spine, there are also methods of Vyacheslav Pilyuyko (scientist, neurologist) and Sergey Bubnovsky (doctor of medical sciences, professor). Once again, it must be emphasized that before performing them, you should consult your doctor.

Patient reviews

In general about this technique positive reviews. If you believe in the result and regularly perform the exercises, observing safety precautions, you can achieve good results.

Many note an increase in the quality of sleep, an increase in its duration, and an improvement in memory.

Some patients have noticed a reduction in vertigo attacks and a reduction in neck and lower back pain. There is evidence that neck exercises according to the method of Alexander Shishonin help to reduce intracranial pressure.

In any case, such exercises will be beneficial and can serve as a good prevention of the development of osteochondrosis, not only of the cervical, but also of the lumbar spine. prevent this disease healthy lifestyle life, adequate physical activity, rational and fortified nutrition, prevention of injuries of the musculoskeletal system, timely treatment of various diseases.

Spinal and joint pain is one of the most common problems in the world. The appearance of such discomfort in different parts of the body contributes to the modern lifestyle of most people - sedentary work, long pastime at the computer, often in the wrong position, lack of physical activity, etc. The spine and neck are especially affected, pain in which can not only interfere with normal activity, but even rest. It is definitely necessary to deal with such a problem, and for this there are many ways, one of which is exercises according to the Shishonin method.

What is the technique of Dr. Shishonin

Dr. Shishonin's exercises became widely known in 2008, when a whole collection of articles devoted to this topic was published. The approach of the author of the technique is based on the assertion that the main cause of pain in the cervical spine is nerve pinching, which people receive in the course of their daily activity. The approach is a set of exercises aimed at working out the deep cervical muscles, relieving tension from them and increasing tone. It is also important to eliminate negative consequences spasms of muscle elements, normalization of blood circulation in this area and, accordingly, the achievement of normal volumes of blood flow to the brain.

The uniqueness of the approach is that it includes simple exercises available to everyone, but at the same time they give the maximum positive effect. Due to its peculiarities, the method has gained particular popularity among those who do not find much time for long workouts, spend more than a third of their time at a computer or in front of a TV screen, and are subject to constant severe stress and mental stress.

Indications for therapeutic exercises for the neck and back

The effectiveness of the technique has already been evaluated by many patients, who quite quickly began to feel lightness and relief in the cervical spine. The actual implementation of a set of exercises will be in the presence of such indications:

cervical osteochondrosis; vegetative-vascular syndrome; as part of the complex treatment of hypertension; memory problems; concentration disorders; frequent headaches, migraines; dizziness; increased sleepiness during the day and difficulty falling asleep at night; post-traumatic conditions; systematic pain in the neck.

The appointment of a complex for the back and neck may not be a therapeutic measure, but a preventive one. Such a preventive measure will be relevant in the following situations:

work associated with a long stay at the computer; sedentary lifestyle; state of emotional stress; the presence of regular significant mental stress; malnutrition, which causes salt deposits; hypothermia, which caused a spasm of the muscles of the cervical region.

When working with the spine, in particular with the neck as its most vulnerable department, you need to be extremely careful not to harm yourself in the process. To obtain only the benefit of the methodology under consideration, it should be taken into account that there are general rules implementation of exercises that are important to strictly follow:

the key to success is regularity and technical correct execution every exercise. If, according to the text description, it is not completely clear how to do this or that exercise, it is better to find video material and try to understand all the subtleties; all elements of the complex must be performed with a straight back, without any haste in a state of complete calm and relaxation; in order to tune in before starting a workout, it is advisable to take a few deep breaths and exhalations; do not immediately try to completely master the whole complex. If it is given hard, it is better to reduce the amount of execution for the first time; it is better for beginners to perform exercises in front of a mirror in order to clearly control the position of their back; water can be drunk in any quantity, but the last meal should be no later than an hour before class; after the end of the exercises, it is recommended to do at least a light self-massage to relax the muscles; during the execution of the complex, no sudden movements should be made. If it becomes painful, you need to smoothly return to the starting position, in no case with a jerk.

The final self-massage is completely simple, you can carry it out according to the following scheme, which is also recommended by the author of the technique:

it is worth starting with smooth, light strokes in the back of the head, gradually descending to the shoulder blades. The speed of movement and the degree of pressure can be increased, but this must also be done gradually; it is advisable to work the vertebrae with your fingers, massaging them in a circular motion fingertips; pinching movements with all fingers, which need to work out the entire neck, especially on the sides; the front part is worked out by stroking and light tweaks.

Don't forget that the main rule of the course is the absence of pronounced painful sensations. Exercise may cause discomfort, but not pain.

A set of exercises for the neck according to Shishonin

The technique implies the need to perform a variety of exercises, but there is basic complex, consisting of only seven elements. The author recommends starting with them, repeating each 5 times, and implementing the event daily. After two weeks of hard training, you can move on to three classes a week.

Seven Shishonin exercises are as follows:

the first exercise is called the "metronome" and is performed in a sitting position. All you need to do is slowly and smoothly tilt your head to one shoulder, then to the second. It is important here that the top of the head stretches to the shoulder, and the chin, as it were, stretches in the other direction. At each of the extreme points of the slope, you need to linger for 30 seconds; the head must be turned to the left, while maintaining its even position. The turn should be maximum, up to the appearance of discomfort. After fixing in this position for half a minute, the exercise is repeated, making a turn in the other direction; the exercise is similar to the previous one, only the turn of the head must also be accompanied by hands - the opposite hand is placed on the left shoulder, the elbow is set parallel to the floor, and after that the head turns to the right. Turning to the other side is performed with a change of hand. This exercise is called "frame"; another similar exercise with turning the head to the side, only the hands need to be placed above the head with the elbows slightly bent, and with the palms together (as in the “namaste” in yoga). The name of the exercise is "fakir"; two positions of the “spring” exercise - the head lowered forward down, and a straight neck, the head stretches up and slightly forward. You need to move from one to another smoothly, fixing for the already familiar 30 seconds; hands should initially be placed on your knees and sit straight. Together with a smooth raising of the chin up and the maximum extension of the neck, you need to gradually take your hands back, behind your back. Fixation time - 30 seconds; the last exercise is the “goose”, and it is the only one that is performed in a standing position. The chin should be brought as far forward as possible, stretching the neck and at the same time keeping the chin parallel to the floor. From this position, you need to make turns in one direction and the other. Do not forget about fixing in each of the extreme positions.

For the cervical spine, such a complex is the best study, and it is its systematic implementation that will achieve a significant improvement in well-being.

Video lesson: the main set of exercises

Performing exercises can be quite difficult, especially for beginners, since it is far from always clear whether they are implemented correctly. In order for the lesson to be held with maximum technical accuracy, this video exists - a demonstration of Dr. Shishonin's main complex of seven exercises for the neck.

Video: how to cure hypertension with cervical exercises

Gymnastics for the neck helps many patients with high blood pressure, since the cause of this condition usually lies in this department. How exactly does exercise affect pressure? Is it possible to get rid of the problem only with the help of classes? What exercises are the most effective? All these questions are answered in this video.

The complex of Dr. Shishonin is now known all over the world and is actively used by patients to eliminate problems with the spine. Doctors recognize the effectiveness and expediency of such exercises, but it is worth considering some points. Firstly, even though the complex is easy to implement at home, before starting it, you should consult your doctor. Without this, the responsibility for the consequences will lie solely with the patient. It is also better to find a specialist who would conduct at least the first lesson together with the patient and demonstrate all the subtleties of the technical side of the exercises - this minimizes all risks.

If the existing problem is already in the treatment stage, and medications and procedures have been prescribed, then they cannot be abandoned, since physiotherapy exercises are only part of the therapy, and do not replace the main treatment.

Contraindications to exercise therapy according to the method of Alexander Shishonin

To date, there are no contraindications to the implementation of this technique, and it is this fact that is recognized as a feature of the exercises - they are available for every person, at any age. Limitations can only be factors that provoke the physical impossibility of implementing exercises - for example, a spinal injury or a tumor in the neck of a large size.

It is worth clarifying that classic complex it has no contraindications for the neck, but other complexes of the author, for example, for the lower back, will already contain some restrictions.

TO useful properties therapeutic gymnastics include the following:

muscle strengthening, which reduces the load on the spine;
due to the relief of muscle spasm;
improvement of metabolic processes and normalization of blood flow.

Charging does not require any special tools or skills. With its help, you can increase the amount of physical activity and establish movement in those areas that were practically not involved.

The main indications for performing exercises include the following:

protrusion;
outside the stage of exacerbation;
pain in the back after physical exertion and fatigue;
inflammatory and destructive lesions of the spine.

Stages of osteochondrosis

Principles of physical activity

To achieve tangible results when performing exercises, you must follow these recommendations:

All movements must be smooth. It is very important to keep the spine as straight as possible.
Exercises for muscle tension should be alternated with relaxing movements.
In the presence of severe pain, gymnastics is recommended to be abandoned.
Exercise should be done regularly.

Five-minute exercises

The complex of physiotherapy exercises is selected depending on the localization of abnormal changes.

With cervical

When performing exercises, it is aimed at preventing the appearance of neurological symptoms, pain,. Also, gymnastics helps to normalize blood pressure indicators. It reduces the likelihood of circulatory disorders in the brain.

The most effective movements include the following:

Keep your head and shoulders straight. Gradually turn your head to the right. Then perform the same movement to the left.
Tilt your head back. Touch your right ear to your right shoulder. Perform the same movement for the left side.
Lower your chin to your neck. Turn your head to the right, then to the left.

Gymnastics for the cervical region

Grodnoy

It is necessary to perform exercises that will help increase the motor activity of the intervertebral joints and improve the mobility of the thoracic region. Exercise eliminates the pain that occurs with deep breaths.

The most effective moves include:

Sit on a chair with a small back and lean on it with your shoulder blades. Gently bend back to see the wall behind you.
Sit on a chair, place your hands between your knees. While inhaling, perform tilts in different directions. As you exhale, you can straighten up. Make similar movements in the other direction.
While inhaling, bend. On the exhale, unbend. It is important to breathe evenly and calmly.

Gymnastics for thoracic back

Lumbar

This part of the spine is subjected to the most serious stress. Often leads to hernia and pinched nerves. When done systematically special exercises these complications can be avoided.

To do this, do the following:

Get on all fours. Stretch out your right hand and left leg, then do the same for the left arm and right leg.
In the same position, arch your back, and then bend as well as possible.
Curl up, bringing your knees to your chest. Grab them with your arms and swing on your back.

Gymnastics for the lower back

Is it possible to cure the disease

In advanced cases, it will not be possible to cope with osteochondrosis with the help of gymnastics. In such a situation, you will need to resort to help medicines, means of physiotherapy, massage. In the most difficult situations and requires surgical intervention.

In the early stages of the disease physiotherapy will bring much more benefit. It will lead to the strengthening of the muscular corset and help stop the abnormal process. It is also quite possible to engage in physical education for preventive purposes.

Forecast

At systematic studies the prognosis is favorable. As a result, the development of osteochondrosis completely stops or slows down significantly.

If treatment is not started immediately, there is a risk of negative consequences. These include the following:

intervertebral hernia;
vertebral artery syndrome;
disability.

Therapeutic gymnastics is considered an effective method. By performing special exercises, you can significantly slow down the development of the disease and avoid its exacerbations. This significantly improves the quality of life and helps to avoid dangerous consequences.

Shishonin complex for cervical osteochondrosis in our video:

Osteochondrosis of the vertebrae - typical problem for people leading an inactive lifestyle. Pain in the neck, lower back and throughout the spine create great discomfort, pain syndromes. To eliminate all of these symptoms, Dr. Shishonin's gymnastics is used, which was created to treat the neck and other vertebral regions.

Academician Shishonin developed unique gymnastics, performing which you can restore all parts of the vertebrae to their previous mobility, make muscle tissue and joints stronger. Therapeutic exercises make it possible to put the spine in order without the use of medicines and surgical interventions.

Charging Shishonin is recognized as one of the best exercise therapy ways to deal with cervical osteochondrosis and other problems with the vertebrae. The essence of universal gymnastics is to eliminate pain symptoms and stop the development of the disease during muscle activity. As a result, the vertebrae should regain their natural mobility.

To perform a set of exercises, special skills are not required. Enough to have free time, perseverance and desire to get rid of unpleasant signs.

Shishonin's gymnastics includes three blocks:

Gymnastics from Dr. Shishonin for problems with the vertebrae of the neck should be practiced daily for two weeks. In case of a positive result, sessions can be reduced to 3 times a week.

When treating cervical osteochondrosis and other problems with the spine, some points should be observed:

The position should be fixed. Due to the fixation of exercise therapy, therapy acquires unique properties. In the first stages, the position must be fixed for 15 seconds. After the muscles get stronger, the fixation time can be increased up to 30 seconds for each pose.
At the time of performing gymnastic exercises, a person should not experience pain.
The first lessons are best done in front of a mirror. This will determine the correct position of the body, straight posture. After a certain time, the patient gets used to it and keeps his back straight all the time.

Gymnastics for the neck, created by the doctor and academician Shishonin, is used to work out the deep layers muscle tissue neck, chest and waist. It also eliminates the hypertonicity of all types of muscles of the spinal column.

Classes contribute to the full supply of blood to the brain. Medical complex cannot completely cure the disease, however, it is capable of stopping deformation processes and removing painful signs.

The uniqueness of gymnastics lies in the fact that patients of any age group can do it. It is easy to perform the exercises, for this you will not need simulators and special paraphernalia.

The gymnastic complex minimizes the signs of hypertension, restores natural mobility to pain-bound joints and muscle groups, restores sleep, stabilizes the blood supply to the brain. Exercises are prescribed for people who suffer from intervertebral hernia and high intracranial pressure.

Indications for the beginning of the use of therapeutic exercises for the neck

The uniqueness of Shishonin's technique lies in its simplicity. effective exercises, the absence of strict contraindications and restrictions for implementation. Gymnastics is recommended for patients with existing diseases and as a preventive measure. The basis of exercise therapy included movements that are natural for people, which will not cause harm, will not provoke the appearance of pain.

Charging Shishonin for the lower back, spine and neck is indicated in the following pathological situations:

Shishonin's gymnastics is useful for people who do not have serious diseases.

With its help, you can minimize the detrimental effect on the health of the neck muscles:

Shishonin's gymnastics is allowed for all categories of patients, regardless of age and health. The main thing is to follow the execution technique. For achievement desired result you should strictly follow the recommendations of the doctor.

Contraindications for exercise

There are no critical warnings for therapeutic exercises. However, doctors have identified a number of limitations under which exercise should be postponed until better times:

The absence of any of the above contraindications in a person is not a reason for self-treatment.

Consultation with the doctor and increased attention to one's own feelings after the start of therapy are required. The presence of discomfort or painful signs after performing the first exercises requires an immediate cessation of gymnastics.

Gymnastics by Dr. Shishonin for the neck requires preliminary preparation.

So the exercises will be as effective and useful as possible:

Treatment with gymnastics should be started only after a complete examination by a doctor. He must give confirmation that it is allowed to practice. In the event of an incorrect assessment of the state of health, unpleasant consequences can occur. Excessive muscle tension can lead to an aggravation of the situation and the need for surgical intervention.
In the presence of severe pain, gymnastics should be postponed for a while. After the first exercises, you need to assess your condition. If the pain has disappeared, then exercise is beneficial, otherwise you will need a medical consultation.
You need to eat at least one hour before the start of classes. The forces of the body will be directed to gymnastics, and not to digestion. Water can be drunk unlimited.
Do not overexert yourself to complete the entire set of movements. You need to do as many exercises as you can.
You should not exhaust the body with excessive intensity of exercise. You need to do gymnastics to the best of your ability.
It is always necessary to give the muscles the opportunity to warm up before starting the exercise. To do this, use a light massage.
Classes should be systematic and regular. Thus, getting used to the regimen is much easier, and training will become much easier.
In the early stages, gymnastics should be done daily.. After achieving the first results, the intensity is reduced to 3 times a week.

The main set of exercises for Shishonin's neck

Gymnastics of Dr. Shishonin for the neck includes 7 basic exercises. After completing any movement, you should stand in the accepted position for at least half a minute.

Exercises for the lumbar vertebrae

Spinal stretch

The essence of stretching is to relax and restore the normal state of the spine after a hard day. To restore flexibility to the spinal column, you need to learn simple exercises and do them right.

Consolidation of the result

After eliminating discomfort and pain, care should be taken to ensure that there is no recurrence of the disease.

An important advantage of charging is the ability to perform exercises to prevent a painful condition. With the help of a neurologist or vertebrologist, it is necessary to determine the frequency of sessions and the duration of therapy. It is recommended to periodically perform a set of exercises to maintain the normal functionality of the vertebrae, ligaments and muscle groups.

Opinions about the methodology of doctors and patients

The network published only positive reviews, both from patients and from specialists. The opinions of doctors converge to one conclusion - Shishonin's gymnastics effectively copes with pathologies in the spine and muscle layers. They recommend doing this exercise regularly, regardless of the presence of the disease.

When should we expect the effect of exercise?

Subject to the original technique of performing movements and following the recommendations, the patient can feel the first positive results after the first 3-4 sessions. In the early stages, there may be mild pain. This is normal - the muscles respond adequately to the load. Then the body gets used to it, and the movements pass without problems.

Gymnastics for the neck from Dr. Shishonin has established itself as an effective way to get rid of osteochondrosis of the cervical vertebrae without the use of medications.

The effectiveness of therapy depends on the frequency of exercise, compliance with the technique. After eliminating the main problem, do not abandon classes. Gymnastics is suitable for preventive measures.

Video: Dr. Shishonin's gymnastics

Gymnastics for Shishonin's neck:

Gymnastics for the neck. A set of exercises:

Greetings to all my readers! Therapeutic gymnastics by Shishonin will help restore working capacity, pacify increased arterial pressure, improve sleep. Don't believe? Try it for yourself to believe!

How to defeat cervical osteochondrosis

Neck pain plagues a significant portion of the population. But few people realize that training for the neck will help cure this ailment.

Why does the nominal cervical region hurt? Moreover, this problem overtakes not only the elderly, but also very young people. Experts say that with pain in the spine, the appearance of hernias, and infringement of nerve endings, a person pays for walking upright. What to do, get up on all fours?

Nerve pinching is especially dangerous. It leads to problems such as:

deterioration of the brain;
decreased vision;
insensibility of the limbs;
headaches that do not respond to any pain medication;
dizziness;
early stroke.

If the head hurts a lot, then we begin to blame the weather, lack of sleep, and the reason is a monstrous overstrain, in which the vessels of the brain suffer! We have already written that massage of the collar zone, rubbing the auricles, applying a cabbage leaf to the head or a lemon peel to the temples will help with headaches.

This effective methods, no one argues, but the pain can return! What to do, suffer from pain? You won’t have to if you pay a little attention to yourself and learn the simple exercises that he recommends doing. Alexander Shishonin. There are exercises by Bubnovsky and other luminaries of medicine, but Shishonin's gymnastics is easy to remember, easy to perform, which is very important for most people.

Dr. Alexander Shishonin is the scientific director of the Bubnovsky Health Care Center, a consultant at the SPT London Body School in Moscow, and the head of the Health of the 21st Century clinic in Rostov-on-Don. You can trust this venerable master!

In what cases is Shishonin's gymnastics irreplaceable:

Frequent occurrence of headaches;
Increased arterial and intracranial pressure;
Overexertion in the neck;
Dizziness to nausea and fainting;
Decreased attention, poor;
Anxiety, stress, poor cerebral circulation, insomnia.

Contraindications:

acute period chronic diseases with fever;
exacerbations in osteochondrosis, other chronic diseases with unbearable pain;
internal bleeding;
tumors in the cervical region;
serious damage .

The benefits of Shishonin exercises

Strengthening the muscles in the neck and chest;
Improvement of cerebral blood supply;
Getting rid of "stubbornness" muscle spasms;
Getting rid of hypertension, headaches, insomnia and other manifestations of cervical osteochondrosis.

As the complex is completed, the ability to work returns to the person, it is easy for him to live and move.

Therefore, it is urgent to take care of your health! good in that it can be performed even at work and for prevention purposes.

Risk factors

The development of cervical osteochondrosis contributes to:

Long stay without movement, change of posture.
Nervous strain.
Age changes.
Frequent stress, insomnia, emotional unrest
Mental and physical strain.
Salt deposition in the cervical spine.
Hypothermia of the joints in the neck.
Muscle spasms.

Advantages of the technique

Gymnastic eliminates pain, normalizes blood and lymph flow, activates metabolic processes and removes swelling. As a result positive changes there is an improvement in the human condition.

Perform the complex slowly, without making jerks, sharp turns. The implementation of the complex should be devoted to 15-20 minutes a day. At the initial stage, it should be performed 2 or even three times a day.

With the improvement of the condition, you can 3 times a week, but it is better to make this complex a way of life.

Grab your right ear with your left hand.

Tilt your head to the right side, slightly helping with the hand lying on the ear.

Move your palm to the back of your head, press a little, then begin to slowly rock your head back and forth.

Change hand, do all the movements.

Be sure to stretch after basic movements.

Finally. In order for Dr. Shishonin's therapeutic exercises to bring results, do it regularly. Then get rid of pressure, immobility of the joint and much more.