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

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. It can be used to increase volume motor activity and to establish traffic in those areas that were practically not involved.

The main indications for performing exercises include the following:

protrusion;
outside the stage of exacerbation;
back pain after physical activity 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 cervical

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 inclinations in different sides. 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 the 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. Extend the right arm and left leg in turn, 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 have to resort to the help of drugs, physiotherapy, massage. In the most difficult situations, surgical intervention is required.

In the initial stages of the disease, therapeutic exercises 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

With systematic exercises, 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.

Physiotherapy counts 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 at cervical osteochondrosis in our video:

Doctor Alexander Shishonin offers a complex 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:

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

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, exercise (like other physical activity) will not bring much benefit.
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.

repeat exercises 5 times in each direction;
fix the head in the extreme position for seconds, beginners can start with fixing for 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 a sitting position, this contributes to 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 your right hand on your left shoulder, leave the other hand on your knee, fix it 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!

By the way, now you can get my free e-books and courses to help you improve your health and wellness.

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Get the lessons of the osteochondrosis treatment course for FREE!

Gymnastics for the neck of Shishonin the main complex

Cervical osteochondrosis develops in a huge number of people. It affects people over 25 years of age. This type of osteochondrosis is the most common. The disease is a dystrophic and degenerative lesion of the vertebrae and intervertebral discs of the neck. This is what leads to the development of complications.

The disease causes severe pain to the patient, and also fetters his motor activity. All this is reflected in the way of life. Therefore, it is necessary to treat the disease.

Spondylosis

Clinically, there are three types of spinal lesions in cervical spondylosis. Each of these has specific symptoms because inflammation damages a specific body system.

Damage to the integrity of the spinal column, this type occurs only in advanced cases.
Violation of the functionality of the peripheral nervous system.
Arterial injury, there is a disturbed flow of blood and oxygen to the brain.

Each of these systems is responsible for the normal functioning of the joints and the condition of the intervertebral discs. When squeezing the vertebrae, one of the systems is damaged, and this leads to the fact that the patient has symptoms of a violation.

Causes

Neck spondylosis is associated with metabolic disorders in the vertebral discs, they do not receive enough nutrients. This is preceded by a number of reasons, such as genetic predisposition, sedentary lifestyle, improper diet, excess weight and bad posture.

Spondylosis can also be provoked by an infection or intoxication of the body. The reason may also be age-related changes which, under the influence of natural processes, reduce the nutrition of the vertebrae.

The most common cause is a consequence of the operating mode. Some people in the workplace may experience hypothermia, perform strenuous physical activity, or sit in a sitting position during the day. All this affects the state of the cervicothoracic spine.

Symptoms

With cervical spondylosis, certain symptoms are observed that manifest themselves quite clearly. But the peculiarity of the disease is that it can affect different vertebrae. The symptoms that occur depend on which system is broken.

Most often, patients report the following symptoms:

pain in the head, neck and back;
labored breathing;
feeling of nausea;
noise in ears;
decreased vision;
pressure surges;
dizziness and loss of consciousness;
temperature increase.

All these symptoms are common and describe different stages of the disease. But during the acute period, the patient's symptoms increase in relation to pressure, sharp pain in the cervical region, leading to the risk of loss of consciousness.

Treatment

You can get rid of cervicothoracic spondylosis with the help of drugs and special therapy. To begin with, the patient undergoes a diagnosis, and after that, methods of treatment are determined. In most cases, the treatment process takes place in a stationary mode. A medical specialist should be involved in the treatment.

All procedures that involve the elimination of the causes of the disease do not cause any pain to a person. However, treatment during pregnancy is much more difficult.

Osteochondrosis in pregnant women

Neck pain is very common in women during pregnancy. This happens due to the fact that the lumbar region, it turns out, is the main load. During pregnancy, inflammation in the lumbar region passes into the cervical region.

During pregnancy, the symptoms remain the same, however, treatment cannot be fully implemented. Therefore, it is necessary to deal with the manifestation of pain during pregnancy at home.

During pregnancy, it is necessary to be treated exclusively with drugs that have been approved by your gynecologist and light therapy. But just like all sick women during pregnancy, physiotherapy exercises are recommended to eliminate pain in the back and neck.

Gymnastics

You can strengthen the effect of the drug method with the help of exercise therapy, which has always been popular for violations of the musculoskeletal system. locomotive apparatus. It must be noted that full complex Exercise therapy is able to relieve pain in the back and cervical region, even during pregnancy.

Exercises for osteochondrosis of the thoracic spine suggest a complex effect on inflamed areas. Exercise therapy can be performed at home. The most famous complex is 7 basic exercises for treatment thoracic osteochondrosis.

Gymnastics Shishonin

Exercises for thoracic osteochondrosis Shishonin developed in the clinic. The complex includes physiotherapy exercises, which have a positive effect in the fight against the disease. However, Shishonin's gymnastics has certain contraindications. So before starting medical complex, you should definitely consult a doctor for advice.

Exercise therapy is perfect for treating diseases in the lumbar and cervical regions. With the help of gymnastics, you can get rid of pain in the neck and back. Also, exercises for thoracic osteochondrosis are used for prevention purposes.

Basic actions

If the patient has no contraindications, then 7 basic exercises for the treatment of thoracic osteochondrosis of the spine will not cause any harm and can be performed by almost everyone.

Shishonin's treatment complex includes exercises developed by professionals. Gymnastics should be performed regularly, and the exercises are repeated five times in each direction.

Therapeutic exercises are designed for the movement of the cervical spine. The main movements are tilts and turns.

In order for the intervertebral discs not to move, physical therapy is necessary with pulling the head in different directions.

Since spondylosis can spread to the thoracic region, it is only natural that gymnastics also includes exercises for the shoulder joints. All actions are performed synchronously and symmetrically. The system involves the elbows, hands and knees.

results

Shishonin's therapeutic exercises will not only get rid of pain, but also eliminate the causes of osteochondrosis. The exercises are so simple that they can be performed even while at work. For people who are at risk for diseases of the musculoskeletal system, it will be useful to perform such physical education for prevention purposes.

With regular exercise therapy complex, the risk of developing any disease associated with the spine is reduced tenfold. And if spondylosis still manifested itself, then gymnastic exercises will speed up the moment of recovery. That is why doctors always recommend patients to use this method along with taking medications and undergoing therapy.

Who among us has not had to wake up in the morning with a headache and a feeling of stiffness in the neck? "Sleep in awkward posture”, - you will say, but you will be right only in part. Because the main cause of this condition is most often osteochondrosis - a degenerative disease of the spine, which is common in young able-bodied people.

To prevent this disease, a special gymnastics for the cervical spine has been developed, which is aimed at restoring and maintaining the flexibility of the neck and strengthening the paravertebral muscles. It is also useful to perform a special yoga complex for the neck under the supervision of an instructor.

Test for osteochondrosis

You can very simply check if you have problems with the spine in the cervical region. To do this, you must perform a special test. First, let's massage the collar area a little: let's perform stroking and kneading the neck and shoulder girdle. Such a light massage should be done before each exercise therapy session ( physical therapy) for the cervical spine.

So, let's move on to the test:

We stand up straight, tilt our head forward to the limit, while touching the sternum with our chin. Tilt your head back, looking straight up. Tilt your head alternately to the right and left, touching your shoulder with your ear. Turn your head left - right and gently rotate your head clockwise and counterclockwise. If during any movement stiffness or pain appears, then there is a problem.

All exercises of the exercise therapy complex for the neck are a kind of therapeutic means, therefore, before performing them, you should undergo an examination and consult a doctor. The instructor, based on all the data, chooses the most effective exercises for each specific case.

We develop flexibility

An important component of gymnastics for the spine and neck are exercises for the development of flexibility. They help restore elasticity to the ligaments and intervertebral discs. To do this, perform the following movements:

We tilt our head forward, stretch our chin to the sternum, while stretching tense back muscles neck;
We tilt our head back (it is useful to do the movement during breaks during long work at computer);
Turn your head alternately left and right;
We make head tilts to the right and left to touch the shoulder with the ear.

We carry out all movements carefully in each direction 20 times, avoiding the appearance of pain. When the maximum amplitude is reached, we linger for 3 seconds. These movements are designed to achieve maximum mobility of the cervical vertebrae, while the nose and chin are located above the shoulder. They can be performed with caution in the acute period to reduce pain.

Strengthen muscles while continuing to develop flexibility

The second equally important component of gymnastics for the muscles of the neck is the strengthening of the muscles. These exercises develop a corset for the spine, while reducing pain in those places where the muscles are attached to the bones, and the muscles themselves relax as much as possible.

Starting position: lie comfortably on your right side. The right hand should be extended forward and put your head on it, relax. The left hand should rest on the floor in front of the chest. Raise your head off the floor and hold it for about 3-5 seconds in weight. Let's do the same on the other side.
Starting position: the same. We raise our head and turn to the shoulder (if we lie on the right side, then to the left, and vice versa), also delaying the movement for a few seconds at the maximum point.
Starting position: sitting, palm on forehead. We tilt our head forward, counteracting this movement with a palm pressing on the forehead. This exercise strengthens the front muscles of the neck.
Starting position: sitting, palm in the temple area. We tilt our head to the side, while also counteracting pressure with the palm of our hand. At the same time, they strengthen lateral muscles neck, and improves the mobility of the cervical vertebrae.

Shock absorber to help us

To consolidate the effect of therapeutic exercises for the neck, after the first two series of exercises, perform the movements of the first series (turns and tilts) with a shock absorber. The so-called shock absorber is a special rubber bandage that is sold in a pharmacy. When charging, it is wound up behind the back of the head, placing a scarf on it, and the ends are taken in hand.

All exercises are performed until a feeling of muscle fatigue, it is advisable to do them about 2-3 times a day.

If we are tired at work

If it is not always possible to complete the entire complex, then you can perform such simple exercises physiotherapy exercises for the neck.

Sit comfortably in a chair and relax, arms hanging along the torso. Raise your shoulders to the maximum position while inhaling and hold them for 10 seconds. As you exhale, lower your shoulders, relaxing the muscles of the neck and shoulder girdle. Perform the exercise 5-10 times.
We massage with force the neck area and soft tissues at the place of attachment of the muscles for minutes. This technique captures well headache. Then we move to the upper and inner edges of the shoulder blade and rub this area with your fingertips until you feel warm.
Sitting, stretch your neck and stretch up the top of your head, hold this position for up to 20 seconds. On the exhale, we relax.

Yogis know the secret of health

Yoga for the cervical spine is a whole layer of knowledge about the spine and its connection with the state of the whole organism. All asanas, if performed incorrectly, can bring harm instead of the expected benefit, so they must be performed under the supervision of an experienced instructor.

It is also important to understand the philosophy of the Yogis, since spiritual development runs parallel to the physical and ensures the health of the body. The basic principle of yogis is consonant with the Russian proverb: “In healthy body- a healthy mind. Having learned to “contemplate yourself” and breathe correctly, asanas can be performed independently at home and at work.

Yoga helps to correct posture, increase the elasticity of the back muscles, develop joints, stimulate blood circulation and metabolic processes. During exercise, the production of endorphins increases, which helps to increase resistance to stress.

We breathe correctly

All yoga exercises for the neck are performed under the control of breathing, which should be calm and even, carried out through the nose.

The lesson usually starts with breathing exercises- complete slow breathing and partial intermittent breathing with hissing on inhalation - exhalation (Ujjayi pranayama) - are carried out under complete control of consciousness.

Deep yogi breathing begins with the diaphragm, inhaling with the stomach, then smoothly fill with air chest up to the clavicle area. Such breathing is mastered in the prone position. Such breathing relaxes the muscles of the neck and improves blood circulation. This lowers blood pressure and slows down the heartbeat.

We develop joints

It is useful to perform articular gymnastics Vyayama, in which the muscles of the neck are strengthened, coordination of the skeletal muscles develops and blood circulation improves. Calm smooth movements in the shoulder joints help to relax the muscles of the neck.

Here are some possible asanas:

The starting position is the same for all the asanas listed below: standing, legs parallel to each other, shoulder-width apart (Tadasana), fingers folded into a lock. Stretching up, raise your hands and turn the lock. Palms point towards the ceiling. Breathing deeply through the nose. After ten cycles of breathing movements, you should bend to the right on the exhale and also linger for 10 breaths, while inhaling we return to the starting position. Then we repeat the same on the other side.
The left palm moves to the right elbow and perform ten movements back and to the left side, we do the same with the other hand, up to 10 times.
We place the thumbs in the fists, the arms are straightened. Shoulder joints rise up to the ears 10 times.
The arms move to the sides parallel to the floor as you exhale. On inhalation, we direct the palms to opposite shoulder blades. Let's do it 10 times.
Supplement the previous movement with twisting to the sides.
We place the thumb of the left hand in the cam and perform rotational movements 10 times. We do the same with the other hand. We breathe calmly.
Rotate with both hands clockwise and counterclockwise. We perform 10 times.
Simplified Prasarita Padottanasana: we spread our legs a meter, bend at the knees, bend down as we exhale. Asana promotes gentle stretching of the spine in the cervical region.
Artha Jathara Parivartanasana is performed while lying comfortably on the back. Both legs are bent at the knees, while tilting the legs in one direction, turn the head in the opposite direction. This exercise coordinates the various segments of the spine.

The following exercise stretches the sternocleidomastoid muscles: while sitting, while exhaling, we pull the top of the head up and bring the shoulder blades together. Shoulders are deployed. With the left hand we grab the right elbow and at the same time tilt the head to the right, the gaze is directed upwards. We repeat the same on the other side.

If you perform gymnastics or yoga for the back and neck regularly, the result will be visible in a month: the pain will disappear, and the neck will become much more mobile. It is not recommended to stop exercising, as the pain may return with the same strength.

Gymnastics for the neck of Shishonin, the main complex

Nowadays, it is almost impossible to meet a person who does not experience discomfort in the neck and joints. There are many ways to deal with such problems. Some resort to surgical intervention, others trust traditional medicine, and someone is treated with medications.

Who is recommended to do gymnastics?
Preparation

But many doctors advise the right gymnastics, which will help improve your health and get rid of pain in the neck and joints. In this review, you will get acquainted with the method of the well-known doctor, Professor Shishonin, who developed a scheme for combating diseases of the neck and cervical spine.

Gymnastics Shishonin: benefit or harm

Many argue about whether gymnastics is beneficial or harmful, but everyone confirms its necessity. Shishonin's exercises were revealed to the world in 2008, when a whole collection of scientific articles was published from his pen, in which he talks about his method of getting rid of pain. The movements turned out to be simple, but the benefits from them were significant, which made the patients feel relieved.

Dr. Shishonin believes that the main cause of pain in the cervical spine is pinched nerves. We get it while doing our daily activities, and when we lead an inactive lifestyle.

Shishonin's neck exercises relieve tension and restore muscle tone. Gymnastics is designed to strengthen not only the muscles of the neck, but also the entire frame of the spine, which is why it can be considered the prevention of osteochondrosis.

Many who have tried gymnastics in action recognize its benefits. After a couple of weeks in the body, you can feel the lightness that has appeared. After exercising, many did not feel discomfort even after being in a sitting position all day, as well as during long walks and lifting heavy bags. This was the goal of Professor Shishonin's method, which he pursued when he told the world about his brainchild.

Today, this method is widely used in the west. Gymnastics is done, both for those who experience discomfort in the neck, and for healthy ones for prevention. It will benefit not only adults, but also children, because it has no contraindications. It does not require special equipment and space to perform, which means it can be performed at home, at work, and even while driving a car. In Western schools today, many experts use the Shishonin method among schoolchildren as unloading muscles, relieving stress during lessons.

If you do not find effectiveness in this exercise, then you cannot last a week. To get the result, you need to repeat them every day for 7 days.

Gymnastics is of great benefit to people with the following problems:

Pain in the neck with impaired mobility.
Constant headaches.
Insomnia, drowsiness, fatigue.
Frequent dizziness.
Memory problems.
Increased blood pressure.
Intracranial pressure.
Vegetative-vascular dystonia.
Poor blood supply to the brain.
Pain after surgery.

Analyze your condition and the lifestyle you lead to exclude yourself from the risk zone. This is evidenced by the following factors:

Prolonged work at the computer
Improper and unbalanced diet, lack of vitamins.
Sedentary lifestyle.
Frequent loads, stresses, overloads.

Shishonin is sure that people shape their own health. The causes of pain in the neck are the loss of elasticity of the muscles, which are affected by various factors.

Muscles that are in constant tension gradually take the wrong position, which leads to compression of the nerves and blood vessels. The fibers of the tissues constantly rubbing against each other wear out, disrupt the blood flow, resulting in insufficient blood circulation in the neck. Discomfort appears, if no action is taken, it leads to unbearable pain, which is already difficult to get rid of.

In this regard, if you have found in your condition the makings of the above diseases or your lifestyle is predominantly inactive, then Shishonin's gymnastics will definitely come in handy for you.

Preparation

If you decide to do gymnastics according to the Shishonin method, you need to prepare well. The following are tips that will enhance the effect of the technique and help you get the most benefit:

It is necessary to start exercising only after an examination by your doctor has been carried out and he has confirmed that you can do it. If the condition was assessed incorrectly, then further troubles can be expected. Excessive muscle tension that could not be trained can aggravate the situation, which can only be corrected by surgery.
If you have severe pain, you should postpone gymnastics for a day or a week. Assess your condition after class. If the pain syndrome disappeared quickly and did not return, then the exercises were beneficial, in case of further pursuit of pain, you need to seek help from a doctor.
Eating should be done one hour before class. This is necessary so that the food has time to be digested, the body is completely ready for gymnastics and does not waste energy on its processing. You can drink plain water as much as you like.
Do not overexert yourself if you cannot master the whole complex. Do only part of the exercises, then rest, tomorrow it will be much easier.
Do not exercise for wear, remember the measure. Soberly assess your capabilities. Stop at what has already been achieved, do not go ahead at the cost of your health.
Before starting the exercises, warm up the neck muscles with a light massage. From this they will gain elasticity.
Classes should be regular and systematic, so you need to choose a time for them. Do not forget and do not change the habit, if you are forgetful - set a reminder. The body will get used to the regimen and you will thereby make it easier for yourself to train.
First, gymnastics must be performed every day. After you see results, reduce your intensity to 3 times a week. Follow this schedule for a few months, then evaluate how you feel and decide if you need more classes or enough already.
For the first few days, do gymnastics in front of a mirror. So you can notice your mistakes and correct them in time. You can use the lessons that are recorded on video. They will be useful and will replenish your knowledge, give advice on achieving high results.

Now you know all the main points, and you can start doing the exercises and get the most benefit for yourself.

The main set of exercises for the neck

To get rid of pain in the cervical spine, perform this complex:

"Metronome". This is a stretching exercise. Stand on the floor and place your feet shoulder-width apart. You can also do it while sitting with a straight back. Tilt your head to your right shoulder and wait a few seconds, then slow pace return to original position. Tilt to the left. Repeat 5 times.
"Spring". Warm-up for the back of the neck. In an upright position, point your chin down. Then tilt your head back and point your chin up, fix it in this position for 5 seconds, return to the starting position. Repeat the exercise 5 times.
"Goose". Stretching the muscles of the neck diagonally. Stand up straight and stretch your neck forward, while the chin should be parallel to the floor. Return to the starting position very slowly. Repeat this 10 times, fixing the position of the chin for a few seconds. If there is unbearable pain and tension - stop the workout.
"Looking to the sky". Stretches the lateral muscles. This is an exercise for the neck and eyes. Stand up straight and look ahead. After that, fix the position of the head on the right side in the most turned position. Then return to the starting position and lock to the left. Repeat 5 times on each side.
"Frame". Stretches the lateral muscles. Also in work shoulder muscles. It is used to strengthen the muscular corset. Put your hands on your shoulders and again turn your head to the right, to the left, do not forget to stop at each point. Repeat 10 times on each side. The exercise is performed correctly if you feel pleasant sensations.

Remember that from correct execution gymnastics depends on the benefits that your body will receive or not receive. Therefore, if you want the pain to leave you, and vivacity appears instead of them, try to take gymnastics seriously.

Please note that all information posted on the site is for reference only and

not intended for self-diagnosis and treatment of diseases!

Copying materials is allowed only with an active link to the source.

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

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 the cervical region, impaired mobility of the neck;
migraine, dizziness;
poor blood circulation in the brain;
bad memory;
insomnia or frequent drowsiness.

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

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 to charging:

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, exercise (like other physical activity) will not bring much benefit.
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 stress on the spine and can cause undesirable consequences for both the expectant mother and 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:

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 a sitting position, this contributes to 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 your right hand on your left shoulder, leave the other hand on your knee, fix it 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 of physical fitness. However, we recommend that you consult your doctor before starting treatment. Health to you!

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

In what cases to apply

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 the 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 those who have undergone traumatological operations to recover.

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.

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, exercise (like other physical activity) will not bring much benefit. 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 stress on the spine and can cause undesirable consequences for both the expectant mother and 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 a sitting position, this contributes to 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 your right hand on your left shoulder, leave the other hand on your knee, fix it 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.

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 the 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, eat unbalanced meals, 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 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. Check out first general recommendations:

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 yourself 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 his hands first on the right side of the head 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.

Next exercise- "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 “Glance”, but you need to use the shoulder girdle by placing your left palm 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 the starting 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 unpleasant sensations in different parts of the body contributes to modern look the lives 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. An important task is also the elimination of the negative consequences of spasm of muscle elements, the 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 fairly simple exercises that are accessible 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 the regularity and technically correct execution of each 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 with your 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 the classic complex for the neck has no contraindications, but other complexes of the author, for example, for the lower back, will already contain some restrictions.

Our neck is under tremendous strain. In our age, people are in constant tension, spend the whole day in front of the monitor, do not let go of the phone, the muscles are weakened and spasmodic.

Every second complains of pain, more and more often young people complain of osteochondrosis and tumors in the back. This happens due to the fact that in the neck the distance from vertebra to vertebrae is extremely small.

(if the table is not fully visible, scroll to the right)

Indications for exercise therapy for the neck according to Shishonin

It should be noted that Shishonin's gymnastics for cervical osteochondrosis involves performing exercises at stages 1 and 2 of the development of the disease, when there are no prerequisites for an explicit surgical correction of a neurological disorder of the spinal system.

The maximum effect of Shishonin exercises is achieved under the condition of concomitant drug treatment of the articular problem. In addition, it is necessary to start a complex of health-improving therapeutic and preventive measures on your own, as Alexander Shishonin advises, after consultation with a specialist.

Only a thorough check and evaluation of all related factors by the treating consultant will help to effectively deal with muscle strain in the cervical area.

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.

What and how to do

The main set of gymnastic procedures consists of 7 exercises to be performed daily:

"Metronome". Starting position, sitting on a chair, back straight. We tilt our head to the right side, trying to touch the shoulder. After holding for 20-30 seconds, we return to the starting position, and repeat the movement in the opposite direction.
"Spring". Smoothly, without sudden movements, we lower our head down, trying to touch the chest with our chin. The position should be fixed for 30-60 seconds, and then return to the starting position.
"Looking to the sky". We turn our head to the right side, fixing our eyes up to the sky. The exercise is considered completed when the position of the head and neck has reached the 30 second mark. Similarly, turns to the left are performed.
"Frame". All movements are performed according to the principle of the previous exercise, with the connection shoulder girdle. The right hand rests on the left shoulder while turning the head to the right, with a 30 second fixation. We repeat the movements to the left side. The elbow during the exercise must be kept strictly parallel to the floor plane.
"Fakir". Starting position, sitting on a chair. The palms are brought together above the head. All movements repeat the exercise "Looking at the sky."
"Heron". Starting position, sitting on a chair, hands behind your back. Raise the chin as high as possible, trying to hold the position for 30-60 seconds. After returning the head to its original position, we turn it for 30 seconds to the right and left, holding our hands behind our backs.
The exercise “Goose” completes the main complex. Starting position, standing on the floor. We stretch the neck forward, backward, to the right and to the left, trying to keep the chin parallel to the floor.
Gymnastic approaches must be performed 5-10 times in each direction.

Attention! In case of pain or discomfort, the exercises are stopped.

Detailed information can be seen on the video of A. Yu. Shishonin's exercises.

In order for the pain to stop bothering, and it was possible to lead a comfortable life, it is necessary to do a set of exercises daily for a hernia of the cervical spine. Therapeutic gymnastics in the midst of the disease, when the pain is very sharp, is mainly aimed at relaxation, so the load on the spinal column is minimal. It is worth remembering that sharp turns of the head can increase pain. In order not to injure the cervical region, it is better to fix it with a special corset.

Hernia: detect and neutralize

Our neck is under tremendous strain. In our age, people are in constant tension, spend the whole day in front of the monitor, do not let go of the phone, the muscles are weakened and spasmodic. Every second complains of pain, more and more often young people complain of osteochondrosis and tumors in the back. P This is due to the fact that in the neck the distance from vertebra to vertebrae is extremely small. With heavy loads, a partial retraction of the intervertebral disc occurs, nerve endings are injured, work is disrupted internal organs, and as a result, the appearance of severe pain.

As you age, the risk of a hernia increases exponentially. Spinal injuries, sometimes chronic, also have a detrimental effect on our cervical vertebrae. Weak tone and decreased motor activity are also the cause of pain. With a hernia, there are complaints about:

Sharp pains in the area of the shoulder blades, which in the rest position turn into aching;
Dizziness;
fatigue;
Tremor of the limbs, weakness in the fingers;
Disturbed concentration.

When such symptoms appear, it is necessary to consult a specialist, most often with such symptoms they turn to a neurologist, and undergo a full medical examination, which necessarily includes an ultrasound examination of the vessels, as well as an MRI showing the exact location and size.

Treatment: when exercise is better than surgery

A hernia of the cervical spine is the cause of hellish myalgia, which cannot be tolerated. You can stop it by taking drugs that will also remove the swelling. When it doesn't help ethnoscience, nor traditional medicines, hormonal painkillers are prescribed. For instant relief of myalgia, drugs are injected into the affected area. After cupping, medications are prescribed to help with hernias to restore the intervertebral distance. Such drugs are called chondoprotectors.

Traction can improve the mobility of the spine with a hernia. It increases the intervertebral distance, leveling the mobility and flexibility of the back as a whole. With the correct procedure, acute pain disappears immediately. Traction is not performed at home, it is performed by a first-class massage therapist who is highly qualified. Otherwise, instead of facilitating, you can get even more problems.

In critical situations, when conservative methods of treatment have not helped, surgical intervention is recommended. It is indicated when no other methods of treatment are effective.

Therapeutic exercise is The best way forget about pain and relapses. Renowned doctors and specialists develop and modify cervical spine workouts that help you forget about problems with the vertebrae. The famous doctor Sergey Bubnovsky has developed a whole program for the treatment problematic spins. Kinesitherapy strengthens the vertebrae and ligaments. Gymnastics for a hernia of the cervical spine, created by Valentin Dikul, restores the mobility of the vertebrae.

Sports training and recovery

Properly selected physical activity will help you forget about aching, exhausting pain, reduce the size of the tumor, restore flexibility and improve general state organism. Exercises for a hernia of the cervical spine at times increase the effect of traditional treatment with pills and physiotherapy.

Regular exercise therapy for a hernia of the cervical spine is the key to a good patient condition. Gymnastics improves blood circulation, relieves pain and increases muscle tone, spasmodic muscles relax, the spine becomes more flexible and mobile. Secondary signs of back problems disappear, such as impaired mobility of the hands, blurred vision, and tinnitus.

Depending on the stage of the disease, gymnastics takes place in various modes:

When the inflammatory process is in an acute stage, training can only take place in a gentle mode, in compliance with the doctor's recommendations. It is best to engage in rehabilitative physical education with a specialist, since wrong execution exercise can aggravate the situation and lead to pinched nerve roots.

The effect of therapeutic exercises will be in case regular workouts. Don't train right away. full force. You need to start with 5-10 minutes and gradually increase the time to 40 minutes. The ideal time to practice is early in the morning. In the evening, it is better to perform exercises aimed at relaxation and stretching.

With a hernia of the cervical spine, running, twisting the spine, as well as performing exercises with a sharp amplitude is contraindicated. Performing exercises should not bring pain and discomfort, the appearance of discomfort may be an indicator that they are not performed correctly. The increase in load occurs gradually, technically difficult exercises should be performed only after the spine gets used to the loads and becomes more flexible.

How to relieve acute pain

We bring to your attention a set of exercises that is aimed at relaxing and stretching the spine:

We perform one of the yoga asanas. Practitioners know that relaxation is the key to good health. Lie on your back, legs and arms relaxed, eyes closed. We are in this position for 5 minutes. During this time, it is necessary to relax the whole body as much as possible.
We lie on our back, the body is a flat horizontal line. Strongly pulled the socks towards themselves / away from themselves. Run 5-10 times.
Take turns pulling the toe of one or the other foot. Repeat at least 10 times.
We are located on the rug so that the body is a flat horizontal line, we spread our arms to the sides at an angle of about 45 degrees, palms pointing up. Intensively bend and unbend your arms 10 times.
Smoothly, without lifting the heels from the surface of the mat, we bend our legs, and pull them to the chest, stretch our chin to our knees. It is important not to make sudden movements, the main task is to gently stretch the spine.
Without rising from the mat, we spread our arms, clench our fists. Quickly, but without sudden movements, we reach the shoulders with our fists. Perform 10 times.

Gymnastics during remission

During the period of remission, when there is no strong pain, you can increase the load on the spine, the intensity of training increases, but sudden movements and heavy lifting are strictly prohibited.

A special training system during the recovery period may look like this:

I.P: standing, arms along the body. We pull the head to the chest, then tilt it first to the right, then to the left. Only the head is involved, the shoulders are not involved in this exercise.
Alternate smooth turns of the head. The exercise is aimed at stretching the muscles of the neck.
Having taken a comfortable position on the mat, straightening your shoulders, raise your head for 5-10 seconds.
We strengthen the muscles of the neck and back with circular swings. We perform intensively, but at the same time without sudden movements.

We take dumbbells in our hands. The optimal weight is 2 kg, if there are none in the house, you can use bottles filled with water. We raise our hands to shoulder level, linger for 5 seconds and slowly lower our hands.

In a prone position, raise your head and pull up one leg. Hold the leg on weight for 15 seconds. We perform 8-10 times on each leg.
Twisting is one of the biggest payloads for our back. How to perform? We bend our legs at the knees, the feet do not come off the floor, we bend our legs to the sides, gently twisting the body.
We stand on all fours, arch our back up in an arc, then make a deflection. Perform the exercise 4-8 times.
Aqua aerobics shows good results with hernias of any localization. In water, the load on the vertebrae is reduced, discomfort and a feeling of constriction disappear. Regular exercise reduces the risk of exacerbations to zero. Posture improves, shoulders straighten, the feeling of heaviness in the shoulders disappears.

We advise you to read: exercises for the back on the horizontal bar

Moderate workout sessions will help strengthen your shoulders and neck and avoid relapses. Push-ups increase not only stamina, but also strengthen the back muscles. Classes on the horizontal bar have a good effect not only on cervical muscles but for the entire spinal column. The complex of exercises for a hernia of the cervical spine also includes various push-ups, which positively affect the muscular corset.

What exercises are needed for posture disorders?

Is it possible to hang on the horizontal bar with scoliosis?

What exercises are used for pregnant women for the back?

Shishonin's gymnastics for cervical osteochondrosis owes its popularity to the growing number of patients suffering from this disease. All more people engaged in intellectual work involving a sedentary lifestyle. After all, the main physical views work is done by robots. Thus, Shishonin's gymnastics has become a phenomenon that protects against osteochondrosis, and not just a set of exercises.

With osteochondrosis of the cervical region, a person experiences not only pain and discomfort - he may have a headache, thoughts are confused, he is constantly sleepy. All this is the result of poor blood supply.

Academician A.Yu. Shishonin led the Bubnovsky rehabilitation center for many years, where he invented and improved a uniquely effective method that helps the neck muscles return to their former flexibility, that is, restore blood circulation in the brain. Long and motionless sitting just leads to the fact that the muscles lose their elasticity and pinch large veins and nerve fibers. If the exercises are done correctly in the prescribed sequence, then anyone can perform them, of any age and gender.

Indications for gymnastics Shishonin

The technique developed by Dr. Shishonin is indicated for people with the following diseases:

Osteochondrosis of the cervical spine.
Chronic headache and dizziness.
Vegetovascular dystonia.
chronically high pressure blood.
Memory impairment, impaired attention.
Insomnia at night and increased drowsiness during the day.
Increased intracranial pressure. This pathology can lead to a stroke, that is, a rupture of a cerebral vessel, as a result - instant death from a hemorrhage in the brain.

The effectiveness of the Shishonin treatment method depends not only on the regularity and correctness of the exercises, but also on the fact that the complex is used along with drug therapy. That is, only complex treatment will bring relief and healing in cervical osteochondrosis.

Contraindications to Shishonin's gymnastics

Like any treatment, Dr. Shishonin's neck gymnastics has a number of contraindications. It cannot be done when:

Increased pain syndrome. All exercises for the spine can be done only in the absence of pain. If it appears, the exercise must be stopped.
Elevated body temperature. In this case, a person very quickly loses control over his coordination, may fall and injure himself.
The presence of malignant tumors not only in the spine, but also in any other organ.
Infectious or inflammatory diseases. First of all, it is necessary to cure all these inflammations.
Pregnancy. In this case, the increased load on the mother's spine can harm both her body and the child, up to the termination of pregnancy.
Presence of bleeding. The danger is both internal bleeding and external. When performing gymnastics, it can intensify, and the person will first lose consciousness, and then die from blood loss.

Before doing gymnastics for the neck with osteochondrosis, you should read the general recommendations. The intensity of training should gradually decrease, so the first 2 weeks they take place every day, then their number decreases to 3 times a week.

When performing any exercises from the Shishonin complex, the back should be kept straight - this is the main condition for success. The rest of the time, in ordinary life, you also need to ensure that the back always remains straight.

For the correct implementation of exercise therapy according to Shishonin, training can be carried out in front of a mirror. Before starting classes, you should warm up the body with a few pull-ups on the crossbar and light gymnastics: swinging your arms, tilting and running in place. And the last recommendation - all exercises must be done with a smile and faith in a full recovery.

A set of exercises according to the method of Dr. Shishonin

For ease of remembering the exercises, each of them has its own name. Gymnastics for osteochondrosis can be performed in a car, in front of a computer, at a sewing machine, etc. - wherever a person is forced to sit still for several hours. The whole set of exercises takes 15-20 minutes. This is comparable to a small smoke break or a production pause, provided, by the way, by the Labor Code. So, exercises for Shishonin's osteochondrosis:

This exercise is called the metronome. Starting position - the back is straight, the arms are lowered, the head gently leans towards the left shoulder. It is necessary to feel the tension of the muscles when trying to reach the top of the shoulder. The shoulders are motionless. In each direction, you need to tilt your head 5 times. Slowly, carefully, with effort.
"Spring". The starting position is the same - the back is straight, the shoulders are lowered. The head should be slowly lowered until the chin rests on the chest. Stretching the neck, it is necessary to fix the position for 30 seconds. Then the head slowly leans back and is also fixed for 30 seconds. This swing can be repeated 5 times.
"Looking to the sky". The head turns to the right, while the chin is held as high as possible, until a pain sensation occurs in the neck. Lock this position for 30 seconds. Then the same to the left side, and so on 5 times.

This exercise is a continuation of "Looking to the sky" and is called "Frame". It is complicated by a connected shoulder girdle. For this right hand is placed on the left shoulder, and the turn is carried out by both the neck and the entire torso. The principle is the same - holding in the extreme position for 30 seconds and 5 repetitions in each direction.
Exercise "Heron" includes hands, so in the starting position they should lie on their knees. Then, at the same time, you should stretch your chin up and forward, and put your hands behind your back, interlock your fingers and turn your shoulders back as much as possible. In this position, you need to freeze for 30 seconds, after which they will return to their original position. You need to repeat this exercise at least 5 times.
The starting position of the exercise "Goose" is standing. The chin should be pulled up and forward, and the head should be turned to the right until pain in the neck appears, in this position you should freeze for 30 seconds. After this, the exercise is repeated, but to the left side. Such repetitions must be done at least 5.

After completing all the proposed exercises, you can do a little self-massage. It will warm up the muscles and increase blood circulation in soft tissues cervical spine. To do this, use your knuckles to massage the muscles along the neck. Then you need to grab it between the thumb and the rest of the fingers, walk along these muscles with gentle pinches.

Regular use of this gymnastics and massage can not only cure osteochondrosis, but also prevent it from developing at all. Therefore, gymnastics for osteochondrosis of the neck of Dr. Shishonin not only treats, but also is the prevention of such a disease.

A hernia of the spine can form in any of its departments. More often than others, the lower back is affected (up to 90% of all cases), then the neck. In the thoracic region, a hernia is the least common. The lower back is more exposed to physical stress than any other part of the back. Under their action, the deformation of the intervertebral discs occurs. Their protrusion beyond the natural boundaries is called protrusion, and is considered normal if it passes with the disappearance of the load. When changes persist and develop, we can talk about pathology. Treatment of a hernia of the spine directly depends on its size and severity of the course of the disease.

With constant or excessive loads, with age, dystrophic processes occur in the intervertebral disc. The fluid content in it decreases, the fibrous ring loses its strength and elasticity. The constant and uneven pressure of the nucleus pulposus on it causes the appearance of microcracks and, over time, if left untreated, inevitably leads to rupture. This pathological process can be divided into several stages:

Initial degenerative changes in the intervertebral disc.
Protrusion (protrusion).
Hernia (prolapse or drooping).
Sequestration (separation of a fragment of the nucleus pulposus).

The hernia can protrude outward (the safest option), inside the spinal canal, or to the side (both dangerous). The severity of the disease is determined not only by the direction of the protrusion, but also by its size. For each part of the spine, the size of the pathology that has appeared has its own meaning. If for the lumbar region a protrusion of 1–3 mm will be considered more like a protrusion, then for the cervical region it is already a full-fledged intervertebral hernia, and quite large and dangerous.

From 1 to 5 mm - a small protrusion. In the cervical region up to 2 mm, in the thoracic and lumbosacral up to 5.
From 6 to 8 mm - protrusion of medium size. If the localization is in the cervical region, then its 5–6 mm can be considered large, and 2–4 mm is medium. For the thoracic and lumbar, the maximum figure is 8 mm.
From 9 to 12 mm - a large intervertebral hernia. Protrusions of this size are characteristic of the thoracic or lumbar regions.
From 12 mm and more - a large prolapse or sequestration.

The size of the hernia does not always matter. The direction of protrusion is much more important. If the hernia protrudes into the spinal canal, then even the smallest (1–3 mm) is dangerous. Compression of the spinal cord can cause severe pain and lead to rapid paralysis.

It is possible to treat an intervertebral hernia in different ways - conservatively or operatively, it all depends on the size.

The pathology of the cervical region is considered the most difficult to treat due to the small size of this part of the spine, the small size of both the vertebrae and the discs separating them. But most often, patients complain not about the neck, but about the lumbosacral region. Here there are formations up to 15 mm.

Conservative treatment

Lumbar and cervical hernias are considered the most dangerous. In the neck, they can cause paresis upper limbs and cerebral ischemia, in the lower back interfere with the full functioning of the musculoskeletal system and affect the functioning of internal organs.

You can do without surgery with a hernia in the lower back up to 8 mm, in the neck - up to 2-4. Treatment in this case is symptomatic (pain relief, elimination of tension) and improves the flexibility of the spinal column:

Medical.
Manual therapy.
Physiotherapy.

The main thing in the conservative treatment of intervertebral hernia is not to miss the moment when it can still be effective.

Medications

Basic drug therapy includes several areas: eliminating the causes, relieving symptoms, blocking the pain syndrome if necessary. The main groups of drugs for the treatment of intervertebral hernia:

Non-steroidal anti-inflammatory drugs (NSAIDs). Diclofenac or Movalis (NSAIDs) are often used. The drugs block the production of cyclooxygenase, which is involved in the inflammatory process, reduce fever and relieve pain well.
Chondroprotectors and preparations based on hyaluronic acid. Usually prescribed Teraflex or Alflutop (chondroprotectors). They are well tolerated by patients, nourish the cartilaginous tissue of the intervertebral disc and strengthen its structure, thereby preventing the destructive process and slowing down the progression of the disease. Karipain Plus or Rumalon are preparations containing hyaluronic acid. They help increase the level of fluid in the nucleus pulposus and increase the elasticity of the annulus.
Muscle relaxants. Mydocalm relaxes stiff muscles. It is used only as directed by a doctor.
Improving blood supply. Trental or Pentoxifylline strengthen the walls of blood vessels, relax smooth muscles and, with complex therapy with Milgamma (vitamins of group B) and Actovegin (neuroprotector), reduce the lack of oxygen.
Means for the protection of the gastrointestinal tract. Gastal or Almagel prevent damage to the gastrointestinal tract when using NSAIDs. They are prescribed in combination with nonsteroidal drugs.
Antidepressants. Sertraline or Insidon allow the body to fully recover during sleep.

Spasm and pain syndrome is stopped by injection of anesthetics and corticosteroids. This procedure can take up to several weeks. The duration depends on the route of administration of the drugs and the response of the body. Blockade with a hernia of the lumbar spine is divided into two types:

Local - periarticular, intraarticular or epidural.
Segmental - paravertebral.

Only a qualified specialist with experience in such treatment can determine the need for a blockade and decide how it will be carried out. The doctor must find out if the patient has any contraindications, and take into account all the risks with possible complications.

The use of blockade for intervertebral hernia different sizes has a number of advantages:

Fast result. The anesthetic is applied directly to the lesion.
Minimal effect of administered drugs on the entire body due to topical application.
Repeated application of the procedure gives a stable, long-term relief of pain and rapid elimination of the inflammatory process.

Physiotherapy

It can be performed only after consulting a doctor. The nature and load of the exercises should be consistent with previous therapy (eg, surgery), if any, or meet specific objectives when used as a treatment.

Unlike exercises for the cervical region, which are performed while sitting, gymnastics for the lumbar zone should take place in a prone position. For the upper part of the spine, the exercises are relaxing, and for the lower part, complexes that strengthen the muscles of the lower back are necessarily connected.

Permissible exercise therapy complex for lumbar hernia:

Lying on your back, straighten your legs together, stretch your arms along the body.
Tighten and relax your abdominal muscles.
Slightly raise the pelvis and stay in this position for 10 seconds.
Lie on your back, alternately pulling your legs bent at the knees, try to press them to your chest.

Physiotherapy exercises are prescribed for hernias in the lumbar region with a size of not more than 6 mm. In other cases, it is used as a restorative procedure after surgery.

Manual therapy

In addition to the main treatment, intervertebral hernia of the lumbar (thoracic, cervical) department, there are auxiliary measures to enhance its effect, consolidate and prevent recurrence of the disease.

Massage for intervertebral hernia is prescribed exclusively during remission. The main goal is to reduce muscle tone, improve blood flow, relieve pain and speed up rehabilitation. The manipulations of the massage therapist should be soft and careful. When kneading, the patient should not feel pain.

Physiotherapy

Treatment with weak currents has been successfully used for a long time. This, for example, is its diadynamic variety or electrophoresis. Electrodes attached to the patient's skin under a small voltage either have a local irritating effect or help the drug penetrate to the lesion.

Electrophoresis procedures with Novocaine or Lidocaine in the treatment of intervertebral hernia can significantly reduce the amount of nonsteroidal drugs used, thereby reducing the negative impact of the latter on the body.

Surgical treatment

Surgical intervention in the treatment of a lumbar hernia is considered a measure of extreme necessity with a protrusion size of 12-15 mm. It is advisable to use this method only in case of a long and fruitless struggle, strong influence on the internal organs from the very beginning of the development of pathology or during a critical exacerbation.

microdiscectomy

The operation is performed under high magnification or under a microscope. A neurosurgeon with a minimal incision (up to 2 cm) and almost a jewelry tool removes an intervertebral hernia of any kind. Damage from the doctor's manipulations is minor (the yellow ligament is partially removed and, in rare cases, the vertebral arches are excised), so relapses are minimized.

The indication for microdiscectomy is usually considered:

Non-passing pain syndrome even when using the blockade.
Compression of the spinal canal.
Hernia up to 5–6 mm in size.

The recovery period takes a short time, since during the operation the muscles and ligaments are not affected. The patient can immediately sit, the pain syndrome is insignificant.

Endoscopic microdiscectomy

State of the art operation. A micro incision is made (no more than 0.5 cm), into which the endoscope is inserted. With its help, a hernia is examined, and then it is removed. The surgeon sees all manipulations on the monitor.

The main advantage of this technique is the absence of a rehabilitation period. The patient is on his feet immediately after the procedure. The weak side is the limitation of its use depending on the size of the protrusion. The possibility of this minimally invasive operation is determined by the size of the hernia up to 6 mm.

Laser nucleoplasty

Removal of an intervertebral hernia with a laser can be both an independent treatment and can be used in combination with a conventional operation (at the final stage of endoscopic microdiscectomy). The fiber introduced through the puncture hole heats the protrusion. The vaporized liquid is removed through the needle.

The method allows you to remove the hernia without causing any harm to the patient. Laser nucleoplasty is a minimally invasive procedure with a minimum of possible complications, however, the patient will have to spend at least 3 days in the hospital. The operation is effective in young patients with a hernia size of no more than 6 mm.

Even the most modern method of treatment requires a responsible attitude to the recovery period after surgery. Follow the recommendations of your doctor, lead a healthy lifestyle, do not avoid feasible physical activity and regularly undergo examinations to prevent the formation of new intervertebral hernias.

Hernias in the cervical spine have recently become a fairly common occurrence, largely due to an increase in the number of office workers whose working day is spent in a computer chair, a general decrease in physical activity among the population. Intervertebral hernias of the cervical spine (CS) require mandatory treatment due to the fact that their complications can lead to disability of a person.

The incidence of this pathology in the CS is less than in the lumbar, but more than in the thoracic. This is due to the fact that lumbar withstands a greater load than the rest. But, despite this, a herniated disc of this localization is a dangerous phenomenon due to its proximity to the brain.

Most often, a patient who turns to a doctor complains of pain in the neck, shoulder girdle. The pain syndrome is initially intermittent, moderate, aching in nature, localized according to rear surface neck with simultaneous tension of the paravertebral muscles. The pain may increase when the head is tilted forward, moving left and right, sneezing and coughing.

In addition to pain, a person with this pathology has the following symptoms:

Feeling of goosebumps in the upper limbs and shoulder girdle, a burning sensation in the same place.
Muscle weakness, numbness of the upper limbs.
Decreased sensitivity of the upper limbs up to complete paresis.
Reduction and loss of reflexes on examination.
Dizziness, tinnitus, headaches, impaired coordination of movements.

You should also be aware that pain is directly related to both the location of the disc lesion and the size of the hernial protrusion.

The doctor can clarify the diagnosis after a proper diagnosis. But from where the herniated disc appeared, the following symptoms will appear (see table below).

In addition, it is believed that there is a relationship between the defeat of certain discs of the spinal column and diseases of the internal organs (see diagram below).

Diagnostic methods

To date, there are full-fledged instrumental methods for diagnosing herniated discs. The most common are MRI and CT. With their help, the localization of the hernial protrusion, its size, stage of development is easily determined. Among the contraindications, only the presence of metal implants in the human body (for MRI), pregnancy and lactation (relative contraindication), acute mental disorders (just so that the patient does not run away during the procedure and harm himself) can be noted.

As an additional study, the following may be prescribed:

Electromyography;
Ultrasound of the vessels of the neck and brain with Doppler;
Determination of conduction velocity in motor and sensory nerves.

As a rule, these methods of instrumental diagnostics are used to clarify and verify the diagnosis.

In the acute period, the basic treatment for a herniated disc is drug therapy.

Among a large number of drugs, preference is given to the following groups and drugs:

NSAIDs - Nimesulide, Meloxicam, Celecoxib, Lornoxicam, Aceclofenac. With severe pain in the first five days, ketoprofen ("Ketonal", "Ketanov"), ketorolac ("Ketorol"), diclofenac ("Voltaren", "Ortofen") in the form of intramuscular injections can be prescribed. The drugs of this group have a cumulative effect, for about 3-5 days.
With significant pain that reduces the quality of life and causes sleep disturbance, Tramadol (tablets or injections), Katadolon (tablets) can be prescribed. These drugs are prescription drugs, the period of admission is strictly limited.
Muscle relaxants of central action - "Mydocalm", "Sirdalud", "Baclofen" in the form of tablets with gradual dose titration under the supervision of a physician. Data medicines filmed muscle spasm, and also have a central analgesic effect, which is well combined with NSAIDs.
Vasoactive drugs - Instenon, Trental (pentoxifylline), Berlition, Actovegin. Contribute to the elimination of dizziness, headaches and impaired coordination of movements against the background of a herniated disc.
B vitamins (B1, B6, Milgamma, Neuromultivit). According to research by the authors of the Russian Medical Journal, these drugs contribute to a significant shortening of the pain period, as well as the restoration of the function of the nervous tissue.
Novocaine blockade paravertebral.
In chronic pain, antidepressants can be prescribed, due to the fact that chronic pain is often accompanied by increased anxiety and depressive states. It is often quite easy to get rid of pain in the limbs when a herniated disc in the neck appears. For this, medical treatment is usually sufficient.

Complementary Therapy

Physical exercises, special exercise therapy complexes. The complex is selected individually by the exercise therapy instructor, based on the data of the medical record and the results of an additional examination.
Traction of the cervical spine. This procedure is a stretch. It is carried out using a special apparatus. After that, the space where the pinched nerve has formed expands.
The use of a corset.
Manual therapy and osteopathy.
With the ineffectiveness of conservative treatment, severe compression and violation of trophism, surgical treatment is indicated.

Differential diagnosis with other pathologies (Table)

Herniated discs respond well to conservative treatment. Exercises for a hernia of the cervical spine (abbreviated GSOP) is one of the main means of treating the disease.

With the help of exercise therapy, the patient can increase mobility in the affected spine, relieve muscle tension and strengthen the muscles that support the spine in correct position. In the long term, regular exercise can significantly reduce the frequency of recurrence of the disease and protect against possible complications.

Follow these 8 rules for your workouts to be beneficial and really effective:

Engage in physiotherapy exercises only if the disease is not in the acute stage.

Classes are allowed with a slight dull, aching pain in the neck and shoulders. If the pain is severe, sharp, shooting, exercises are excluded.

At first, do the exercises under the supervision of an experienced instructor so as not to harm the spine.

Avoid jumping, hitting, lifting weights - exercises that dramatically increase the load on the spine.

With a hernia of the cervical spine, twisting exercises are excluded.

The average number of repetitions of exercises is 4-8 times.

Exercise should cause a pleasant stretch in the muscles.

With GSOP, do exercise therapy several times a day (ideally 3-6 times for 8-10 minutes).

Five correct exercise therapy exercises for cervical hernia

Starting position for all exercises: stand with your feet shoulder-width apart, lower your arms down at your sides. Or sit on a chair with your back straight; lower your arms down along your body.

Repeat all 5 exercises several times.

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As you exhale, tilt your head to your chest, try to touch your neck with your chin.

Tilt your head back while inhaling; feel the muscles under your chin tense.

Tilt your head to the left without raising your shoulders. Feel the stretch in the neck muscles on the right side.

Slowly tilt your head to the right to stretch the muscles on the left side of your neck.

Pull your shoulders forward - feel how the back muscles are stretched at this moment.

Now slowly pull your shoulders back, bring your shoulder blades together.

Make smooth circular motions in the shoulder girdle clockwise 4 times - then counterclockwise 4 times.

Stretch your neck forward - feel the occipital muscles and muscles of the front of the neck tense.

Return your head to its original position.

An approximate set of exercises for a hernia of the cervical region. Be sure to check with your doctor before doing it.

Two video lessons

Short videos with exercises for the muscles of the neck can be included when doing morning exercises.

In the video below, a therapeutic gymnastics instructor shows exercises from sitting and lying positions that are easy to repeat yourself. This beneficial complex strengthens the muscles of the neck and shoulder girdle without harming the cervical spine.

In a herniated disc, the roots of the spinal nerves are compressed by parts of the ruptured disc, resulting in pain. The following exercise will help eliminate compression of the nerve roots by the disc and significantly relieve pain:

Conclusion

The health of the spine significantly determines the quality of human life. Regular exercises of physical therapy improve blood supply to damaged intervertebral discs, reduce compression of the spinal nerve roots, preventing the progression of GSNP.

Thanks to regular classes a person with a cervical hernia can create conditions under which exacerbations, fraught with the development of acute cerebrovascular accident, will not occur at all, or the disease will rarely recur. Such a result is worth it to give your spine literally 20 minutes of time a day!

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