Dr. Shishonin’s 9 Exercises That Can Help Reduce Neck Tension and Support Healthy Blood Pressure
The set of exercises developed by Dr. Shishonin is designed to improve blood circulation to the brain and help relax the neck and shoulder muscles. Many people report that reducing muscle tension in this area can support overall well-being, decrease discomfort, and promote healthier posture. Since tension in the cervical spine often contributes to headaches, dizziness, and stiffness, these exercises may provide a simple and accessible way to address those symptoms.
Hypertension and Muscular Tension
Hypertension, or high blood pressure, is one of the most widespread health conditions worldwide. Studies show that roughly one in four adults experiences elevated blood pressure. Surprisingly, only about one-third of these individuals are aware of their condition and receive proper treatment. Medication is often necessary and important, but tablets alone cannot always address underlying contributors such as stress, poor circulation, or chronic muscular tension.
According to Dr. Alexander Shishonin, tension and spasms in the neck muscles may compress blood vessels that deliver blood to the brain. When this happens, the brain may sense reduced oxygen supply and signal the heart to pump harder. This increased workload may contribute to elevated blood pressure and other symptoms. For some individuals, chronic stress worsens the condition, causing blood pressure spikes during emotional or physical strain.
While medical supervision is essential for managing hypertension, gentle movement, stretching, and posture-improving exercises can play a supportive role. Dr. Shishonin’s program focuses on improving mobility in the neck and shoulders and reducing chronic muscular tightness, which may help many people feel more relaxed and physically balanced.
Neck Gymnastics According to Dr. Shishonin
Dr. Shishonin explains that when the neck muscles are in a state of persistent spasm, blood flow can become restricted. The goal of his exercise routine is to gently release this tension, improve mobility, and encourage better circulation in the upper body. These exercises are generally simple, low-impact, and accessible for most people.
He recommends them for individuals who experience:
Headaches
Dizziness
Insomnia
Poor concentration or memory issues
Tension or pain in the shoulders and neck
Training Recommendations
During the first two weeks, it is recommended to perform the exercises daily. After that, practicing 2–3 times a week is usually sufficient to maintain progress.
Keep your back straight during all exercises—proper posture ensures correct muscle engagement.
You may find it helpful to practice in front of a mirror at first.
Each exercise should last around 3 minutes, with gentle movements and no sudden force.
The 9 Exercises
Below is an expanded explanation of each exercise from the original routine.
1. “The Metronome”
Gently tilt your head toward your left shoulder and hold the position for about 10 seconds, without lifting your shoulder toward the ear. Return to the center and repeat on the right side. This movement helps stretch the lateral neck muscles and release tension.
2. “The Spring”
Push your chin forward as if creating a soft double chin, hold for 10 seconds, then gently pull your chin back toward your neck and hold again. Repeat several times. This exercise improves forward-backward mobility of the cervical spine.
3. “The Sadness”
Lower your head toward your left shoulder, not by tilting but by bending forward diagonally, and keep it there for 10 seconds. Repeat on the right side. This movement works the muscles at the base of the skull, which are often tight in people with headaches.
4. “Look at the Sky”
Turn your head to the left as far as comfortable and hold for 10 seconds, as if trying to look upward at an angle. Repeat on the right side. This improves rotational movement of the neck.
5. “The Frame”
Place your left hand on your right shoulder. Turn your head to the left and hold for 10 seconds. This position helps open the shoulder girdle and relieve tension around the trapezius muscle. Then repeat on the opposite side.
6. “The Fixer” (or “The Fakir”)
Raise your hands above your head and clasp them lightly. With arms extended upward, turn your head slowly left and right, holding each side for 10 seconds. This movement engages deeper neck muscles and improves posture.
7. “The Airplane”
Extend your arms sideways at shoulder height without bending the elbows. Hold them out for 10 seconds, lower them briefly to rest, and raise them again. This strengthens the upper back and shoulder stabilizers.
8. “The Heron”
Pull your chin upward as if lengthening the front of your neck and hold for 10 seconds. Return to the neutral position for 1–2 seconds, then repeat. This movement gently stretches the front cervical muscles and encourages proper alignment.
9. “The Tree”
Raise your arms upward with your palms facing parallel to the ceiling. Touch the fingertips of your left and right hands lightly together. Hold for 10 seconds, lower your arms, and repeat. This exercise promotes vertical alignment and opens the chest.
Benefits and Precautions
When performed regularly, this exercise routine can help improve circulation, reduce muscle tension, and enhance mobility in the neck and upper spine. Many people find relief from chronic stiffness and tension-related headaches. Some also report feeling calmer and sleeping better due to reduced muscular stress.
However, individuals with serious cervical spine conditions—such as herniated discs, advanced osteochondrosis, spinal instability, or neurological symptoms—should consult a doctor or physical therapist before beginning any exercise program.
These exercises are intended as gentle self-care, not a replacement for medical treatment of hypertension or other health conditions. Anyone with high blood pressure should follow their healthcare provider’s recommendations.
