Classes should start from the first 3 exercises of the complex.

INTRODUCTORY LESSON

First exercise « palms» - warm-up. All exercises are described in the main complex, see below).

During execution, it is necessary to do 4 noisy nasal breaths. Then (3-5 seconds) pause and again in a row without stopping 4 noisy nasal breaths.

This needs to be done about 24 times (4 breaths), in total about 96 movements (“hundred” by Strelnikova) come out. Exhalation (invisible and inaudible) occurs through the mouth after inhalation through the nose. Exhalations should not be pushed out and delayed! Inhalation is very active, exhalation is rather passive. Think only about the breath, noisy, for the whole room. Forget about exhalation.

When inhaling, slightly close your lips.

A short, noisy breath through the nose in Strelnikova's gymnastics is performed with closed lips. It is not necessary to compress the lips strongly when inhaling, they are closed slightly, naturally and freely.

After a noisy, short breath through the nose, the lips open a little - and the exhalation occurs by itself through the mouth (and is not audible). Grimacing while inhaling is absolutely impossible !!! And raise the palatine curtain, sticking out the stomach.

Don't think where will he go air, think that you are sniffing the air very briefly and noisily (like clapping your hands).

Shoulders are not involved in breathing, so you should not raise them. This needs to be monitored!

At the beginning of the workout, you may feel a little dizzy. Don't be scared! You can do exercises "palms" while sitting (you need to think about the recommendations for VGDM (vegetative-vascular dystonia).

The second exercise "Shooters" 8 breaths are taken without stopping (“eight”). Then 4-5 seconds rest and again 8 breaths. And in this way 12 times (also a “hundred” of 96 movements.

The third exercise "Pump" you need to do 12 times - 8 breaths, rest after each "8" 4-5 seconds. (When performing this exercise, there are certain restrictions that are described in the main complex).

These three exercises take about 10-20 minutes. This lesson is repeated twice a day (morning, evening). And in the evening, doing "Palms" do 8 breaths of movements.

On the second day add exercises "Cat“, 12 times for 8 movements.

"Hug your shoulders"
"Big Pendulum"
"Head Turns"
"Ears",
"Pendulum Head"
"rolls",
"Steps".

When the exercises are well mastered, their performance should be increased from 8 to 16 breaths, then 32. Rest is maintained for 3-4-5 seconds, but not after the "eights", but after "16" and "32" breaths-movements.

If the exercise is done in 16 breaths, then it is performed 6 times; if 32 breaths, then 3 times. If necessary, the pause can be increased to 10 seconds, but no more.

In the case when you easily take 32 breaths in a row and you are able to do 96 breaths (“hundred”), it is still recommended to rest 3-4-5 seconds after 32 breaths. Otherwise, you can "go too far", and Strelnikova's breathing exercises will stop helping you.

Main complex

Consider the main complex. It is worth repeating the rules that must be observed when performing the first three exercises.

Rules:

1. Think only about inhaling through your nose. Train only breath. Inhale - sharp, short, noisy (clap hands).
2. Exhalation occurs after inhalation independently (through the mouth). Do not delay or exhale exhalation. Inhalation - very active through the nose, exhalation - through the mouth, inaudible and passive. Noise during exhalation should not be!
3. Simultaneously with the breath, movements are made, and nothing else!
4. In breathing exercises Strelnikova movement - breaths are performed in the rhythm of a step step.
5. The count is performed mentally, and only by 8.
6. Exercises are allowed to be performed in any position - standing, lying, sitting.

Breathing exercises Strelnikova

1. Exercise "palms"

I.p. ( starting position) - standing:

Stand up straight, arms bent at the elbows (elbows down), and palms forward - “psychic pose”.

Standing in this position, you should take short, rhythmic, noisy breaths through your nose while clenching your palms into fists (the so-called grasping movements.

Without a pause, take 4 rhythmic, sharp breaths through the nose.

Then lower your hands and rest for 4-5 seconds. Then make 4 more noisy ones, short breaths and again a pause.

Normally, you need to take 4 breaths 24 times.

At the beginning of the lesson, you may experience dizziness, that's okay! You can sit down and continue sitting, increasing the pause to 10 seconds.

2. Exercise "chauffeurs"

I.p. - standing, hands clenched into fists and pressed to the stomach at waist level.

When inhaling, it is necessary to sharply push the fists down to the floor (do not strain your shoulders, straighten your arms to the end, reaching for the floor).

Then return the brushes to the level of the belt in ip.

Make 8 breaths in a row. Normally 12 times 8.

3. Exercise "pump" ("inflating the tire")

I.p. - standing, legs slightly narrower than shoulder width, arms below (o.s. - main stance).

Make a slight tilt (reach your hands to the floor, but do not touch) while in the second half of the tilt, take a short and noisy breath through the nose.

The breath ends with the inclination. Rise a little, but not completely, and tilt + inhale again. You can imagine that you are inflating a tire in a car.

Tilts are performed easily and rhythmically, it is not worth bending low, it is enough to bend down to the level of the belt.

Round your back, lower your head. Important!! "Inflate the tire" in the rhythm of the drill step.

Normally, the exercise is performed 12 times.

Restrictions:

Injuries of the spine and head, perennial osteochondrosis and radiculitis, increased intracranial, arterial and intraocular pressure, stones in the liver, bladder, kidneys - you should not bend low. The slope is slightly noticeable, but short and noisy breaths are required. Exhalation is passive after inhalation through the mouth, while not opening the mouth wide.

This exercise is quite effective, it can stop a heart attack, an attack of the liver and bronchial asthma.

4. Exercise "cat" (half squat with turn)

I.p. – o.s. (during the exercise, the feet do not come off the floor).

Make a dance squat with a turn of the torso to the right and at the same time a short, sharp breath.

Then do the same with a left turn.

Exhalations are performed spontaneously.

The knees are slightly bent and straightened (do not squat much, but lightly and springy).

Hands on the left and right are grasping movements.

The back is straight, turn at the waist.

Normally ex. performed 12 times.

5. Exercise "Hug your shoulders"

I.p. - standing, arms bent and raised to shoulder level.

It is necessary to throw your arms very strongly, as if you would like to hug yourself by your shoulders.

And with every movement, a breath is taken.

Hands during the "hug" should be parallel to each other; it is not necessary to breed very widely to the side.

Normally, the exercise is performed 12p - 8 breaths-movement.

Can be performed in different starting positions.

Restrictions:

Ischemic heart disease, myocardial infarction, congenital heart disease - with these diseases, it is not recommended to do this exercise.

It should start from 2 weeks of classes.

If the condition is severe, then you need to perform half as many breaths (4, or even 2).

Pregnant women from about 6 months (pregnancy) do not tilt their heads back in this exercise, only the hands perform the exercise, stand straight and look forward.

6. Exercise "big pendulum"

I.p. - standing, legs already shoulders. Lean forward, reach for the floor with your hands - inhale.

Immediately, without stopping (slightly bend in the lower back), lean back - hug your shoulders with your hands. Also, inhale.

Exhale voluntarily between inhalations.

Normal: 12 times. The exercise can be performed while sitting.

Restrictions:

Osteochondrosis, spinal injuries, displacement of intervertebral discs.

With these diseases, you should limit movement, lean forward a little and bend a little while bending back.

Only after good development the first 6 exercises, you should proceed to the rest.

You can add one exercise every day from the second part of the complex, before mastering all the others.

7. Exercise "head turns"

I.p. - standing, legs already shoulders.

Turning the head to the right - a short, noisy breath through the nose.

Same thing to the left.

The head does not stop in the middle, the neck is not tense.

Important to remember!

Exhalation must be done through the mouth after each inhalation.

Normal: 12 times.

8. Exercise "ears"

I.p. - standing, legs already shoulders.

Slight tilt of the head to the right, ear to the right shoulder - inhale through the nose. Same thing to the left.

Shake your head slightly, looking forward.

The exercise is similar to the "Chinese dummy".

Inhalations are performed along with movements.

Exhaling, do not open your mouth wide!

Normal: 12 times.

9. Exercise "pendulum head" (down and up)

I.p. - standing, legs already shoulders.

Lower your head down (look at the floor) - a short, sharp breath.

Raise your head up (look at the ceiling) - inhale.

I remind you that exhalations should be between breaths and through the mouth.

Normal: 12 times.

Restrictions:

Head injuries, vegetovascular dystonia, epilepsy, increased intracranial, intraocular, arterial pressure, osteochondrosis of the cervicothoracic region.

With these diseases, you should not make sudden movements with your head in such exercises as “Ears”, “Turns with your head”, “Pendulum with your head”.

Perform a small turn of the head, but the breath is noisy and short.

You can do the exercises while sitting.

10. Exercise "rolls"

1) I.p. - standing, left foot forward, right foot back. Transfer the weight of the body to the left leg.

Body and legs are straight.

Bend your right leg and put it on your toe for balance (but don't lean on it).

Squat a little on the left leg, while inhaling through the nose (left leg after squatting should immediately be straightened).

Immediately shift the center of gravity to the other leg (leave the body straight) and also squat a little with inhalation (we do not lean on the left leg).

Important to remember:

1 - squats are done along with inhalation;

2 - transfer the center of gravity to the leg on which the squat is performed;

3 - after squatting, the leg should immediately be straightened, and then a roll from foot to foot is performed.

Normal: 12 times.

2) The exercise is performed in the same way as described above, only it is necessary to change the legs.

This exercise is done only in a standing position.

11. Exercise "steps"

1) "Forward step".

I.p. - standing, legs already shoulders.

Raise the bent left leg up to the level of the abdomen (straighten the leg from the knee, pull the toe). At the same time, sit down a little on the right leg and take a short, noisy breath.

After squatting, the legs must be returned to their original position.

Do the same, lifting the other leg forward. The body must be straight.

Normal: 8 times - 8 breaths.

This exercise can be done in any starting position.

Restrictions:

Ischemic heart disease, diseases of cardio-vascular system, myocardial infarction, congenital malformations.

In the presence of leg injuries and thrombophlebitis, you need to perform the exercise while sitting and lying down, very carefully. The pause can be extended up to 10 seconds. With such a disease, a consultation with a surgeon is necessary!

During pregnancy and urolithiasis, do not raise the knee high!

2) Back step.

I.p. - too. Left leg, bent at the knee, is retracted, while crouching a little on the right leg and taking a breath. Return the legs to their original position - exhale. Do the same on the other leg. This exercise is done while standing.

Normal: 4 times - 8 breaths.

Breathing exercises Strelnikova, video lesson

The list of the main diseases in which breathing exercises by A.N. Strelnikova are used

(Respiratory gymnastics by A.N. Strelnikova has ONLY ONE CONTRAINDICATION: internal bleeding.)

Diseases of the upper respiratory tract, bronchi and lungs
Rhinitis vasomotor and allergic;
sinusitis;
Adenoids I and II degree;
Deviated septum;
Acute respiratory diseases (ARI and ARVI);
Rhinosinusitis;
Snore;
cysts;
Polyps of the nose and larynx;
Fibroids;
Angiofibroma;
papillomas;
Angiomas;
Paresis or paralysis;
Angina;
Laryngitis and laryngotracheitis;
Otitis;
Frontit;
Chronic pharyngitis;
Eustachitis;
Quincke's edema;
Edema of the larynx;
Tracheotomy;
Flu;
Bronchitis;
Whooping cough;
bronchiectasis;
Pneumonia;
Pleurisy;
pneumosclerosis;
Atelectasis of the lungs;
Pneumothorax;
Emphysema of the lungs;
Bronchial asthma;
Pulmonary edema;
Pulmonary tuberculosis;
Sarcoidosis;
Benign tumors of the respiratory organs.

Respiratory gymnastics by A.N. Strelnikova is indicated for ANY respiratory disease, even during an exacerbation of the disease (but only with a strictly INDIVIDUAL approach).

Respiratory gymnastics by A.N. Strelnikova is indicated for ANY violations of sound production and diseases of the vocal apparatus.

Diseases of the cardiovascular system
angina;
Atrial fibrillation;
Cardiac ischemia;
Cardiopsychoneurosis;
Hypertension;
Hypotension;
Tachycardia;
Myocarditis;
rheumatic carditis;
Rheumatism;
pericarditis;
Atherosclerotic cardiosclerosis;
Circulatory failure;
Atherosclerosis;
Lymphadenitis;
Lymphogranulomatosis;
thrombophlebitis;
Migraine;
migraine neuralgia;
Stroke.

Blood diseases
Anemia;
Leukemia;
Radiation sickness.

Diseases of the digestive system
Chronic gastritis;
Peptic ulcer of the stomach and duodenum;
Enterocolitis;
Chronic pancreatitis;
Constipation.

Diseases of the liver and kidneys
Hepatitis;
Cirrhosis of the liver;
Botkin's disease (jaundice);
kidney cyst;
Polycystic kidney disease;
Wandering kidney;
Pyelonephritis;
Glomerulonephritis.

Diseases of the endocrine system
Diabetes;
Autoimmune thyroiditis;
Obesity;
exhaustion;
Mastopathy;
Hypothyroidism;
Diffuse toxic goiter;
Growth retardation (lag in physical development);
Gynecomastia.

Diseases of the genitourinary system
Haemorrhoids;
Inguinal hernia;
Enuresis (bedwetting);
Cystitis;
Climacteric neurosis;
Polyp of the cervix;
Cervical erosion;
Salpingoophoritis (inflammation of the uterine appendages);
Metritis;
endometriosis;
Algomenorrhea (painful menstruation);
Ovarian cyst;
The prolapse of the walls of the vagina;
Chronic prostatitis;
Prostate adenoma;
Impotence;
Orchitis;
Cryptorchidism;
phimosis;
micropenis;
Varicose veins of the spermatic cord;
Rapid ejaculation;
Infertility;
Delayed sexual development.

Nervous and mental illnesses
Alcohol intoxication;
chronic alcoholism;
Epilepsy;
Substance abuse;
Neuritis;
Neurasthenia;
neuroses;
neuralgia;
Insomnia.
Strelnikovskaya respiratory gymnastics strengthens the immune system, increases vitality and efficiency, heals the psyche, improves mood, and removes depression!

Skin diseases
Diathesis;
Eczema;
Dermatitis;
Neurodermatitis;
Psoriasis;
Vitiligo (foci of depigmentation decrease)

Musculoskeletal disorder
Osteochondrosis;
Arthritis;
arthrosis;
Radiculitis;
Various posture disorders;
scoliosis;
Kyphosis;
Lordosis;
Polyarthritis;
fractures;
dislocations;
bruises;
Vertebral hernias.
Various injuries of the upper and lower extremities, shoulder girdle and thigh.

Dear readers, if you have performed a set of exercises breathing exercises Strelnikova, leave comments or feedback below. Someone will find this very useful!

Proper breathing is one of the main principles of good health in oriental medicine. Breathing techniques have been mastered by people since ancient india, China and Tibet. Today, this practice is popular all over the world. One of the well-known methods in Russia is Strelnikova's breathing exercises.

At first, gymnastics was based on exercises aimed at developing vocal abilities in people. But by applying this method to own daughter, who suffered from heart disease, Strelnikova saw that the child's condition had improved significantly. A set of breathing exercises helped to cure the disease forever.

Over time, Strelnikova's daughter joined her mother to study the effect of breathing exercises not only on the development of vocal data, but also on the restoration of the whole organism.

The Strelnikovs also revealed the positive impact of the technique on such a serious disease as bronchial asthma. Subsequently, the respiratory system according to Strelnikova was studied by Mikhail Shchetinin, a patient and student of a teacher. Under his authorship, many methodological manuals have been published.

The essence of Strelnikova's gymnastics is exercises based on inhalations and exhalations. At the same time, inhalations may differ from each other in depth, intensity and frequency, and exhalations are spontaneous. During these exercises, the whole body is healed, toxins and toxins are released.

Great importance is given to the breath. The fact is that on the nasal mucosa there are receptors that are associated with all organs human body. Abundant air penetrating through the nose saturates all these systems and has a positive effect on the entire body.

Basic principles and benefits of breathing exercises

The efficiency of the respiratory system depends on its correct execution with the following recommendations.

1. Exercises should be performed every day in the morning and in the evening for an hour. On average, the course of treatment includes 15 procedures.
2. The correct exercises are those in which the breath of air is very noisy and with the tension of the diaphragms, the exhalation is free.
3. It implies a combination of inhalation and exhalation with special exercises. This combination engages the arms and legs, head, neck, lumbar, abdomen, hips, shoulders and spine, and helps to strengthen muscles and tone the body.
4. Inhalations are carried out in a complex manner, up to 32 times per interval. Between the complexes, short pauses are made for rest, 3-5 seconds. The best option is 96 breaths, 4 per series with short intervals. Such series of breaths are called "Strelnikov's hundred". You can master them only after long training.
5. One procedure includes at least 10 exercises.

The benefits of breathing exercises:

• strengthening the body's defense system;
• increased tone and energy;
• improvement of the functions of internal organs;
• stabilization of breathing and the work of the respiratory organs;
• destruction of inflammatory infections;
• improvement in general well-being.

Indications for carrying out

Strelnikova's breathing exercises are recommended for the following diseases and conditions:

• organ diseases respiratory system- bronchitis, pneumonia, asthma;
• skin diseases;
• pathology of the male and female genital area;
• inflammatory processes in the body;
• voice related problems.

Breathing exercises for expectant mothers are an excellent preparation for childbirth. If you perform the Strelnikova complex during pregnancy, then the body will prepare for childbirth, become resistant to infectious influences.

Proper breathing helps to get rid of toxicosis, relieves the increased tone of the uterus, saturates the body with oxygen in the last trimester of pregnancy.

Breathing exercises can be successfully combined with other exercise- running, fitness, swimming, riding. It is also useful to engage in breathing exercises not only during treatment, but also for prevention.

Every evening approaches will increase energy tone 30 times, cheer you up, relax and relieve fatigue and stress accumulated during the day. In this case, you need to think only about the breaths, train and count them.

Contraindications and potential harm

There are categories of people for whom this technique is contraindicated. These are people suffering from myopia and glaucoma, high blood or eye pressure, kidney failure,. Caution should be exercised for people with heart disease (they are not direct contraindications, they just require a balanced approach).

In addition, the contraindications of Strelnikova's gymnastics include the combination with other breathing techniques- yoga, oxysize or qigong.

Strelnikova exercises

The basic gymnastics complex consists of 13 exercises (in addition, the author of the methodology advises repeating the “Pump” to get 14 exercises), which are very easy to perform.

"Palms"

This exercise is a warm-up. It is performed according to the following algorithm: while standing, you need to bend your elbows and turn your palms away from you. When inhaling, the palms need to be squeezed tightly, while exhaling, relax. You only need to work with your fingers.

"Leaders"

You need to stand up straight, straighten your arms parallel to the body. Then bend your elbows so that your fists are pressed to your stomach. Tighten your arms and shoulders, while inhaling, put your hands down sharply, unclench your fists, spread your fingers.

As you exhale, return your hands to your stomach.

"Pump"

To fulfill this exercise, you need to stand up straight, straighten your arms parallel to the body. Then, lowering your head and rounding your back, slowly bend to the floor at an angle of no more than 90 degrees.

At the end point of the slope you need to do quick breath air and return to the starting position without fully straightening.

"Cat"

To perform the “Cat” exercise, you need to stand up straight, straighten your back, spread your legs, not reaching shoulder width, press your arms to your sides and bend at the elbows. At the same time, the hands should be lowered and kept at chest level.

Inhaling, sit down slightly, turn sideways and, as it were, grab the air with your hands. Exhale as you return to the starting position. It is necessary to alternate turns to the right and to the left.

"Ears"

This exercise can be performed both standing and sitting. When inhaling, it is necessary to tilt the head to the right or left, as if reaching out with the ear of the shoulder. Exhale as you return to the starting position. You only need to use the neck.

"Hug your shoulders"

During this exercise, you need to stand up straight, straighten your back, bend your arms at the elbows and raise them above your chest, as if you were sitting at a desk. While inhaling, you need to grab your left shoulder with your right hand, and your right shoulder with your left hand. This must be done so that the elbows converge at one point.

"Big Pendulum"

This exercise is an alternation of the exercises "Pump" and "Hug your shoulders." On one exhale, you need to hug yourself by the shoulders, on the other, lean forward. You can perform the "Big Pendulum" both standing and sitting.

"Head Turns"

The exercise is performed while standing, while the back is even and motionless. With an energetic breath, you need to turn your head to the right and left, exhaling between turns.

"Pendulum Head"

This exercise is performed in exactly the same way as the “Ears”, only in this case the head needs to be tilted back and forth.

"Rolls" with the right foot forward

You need to stand up straight, put your right leg forward a little. On inspiration, the entire weight must be loaded on the right leg, which should squat at the same time.

"Rolls" with the left foot forward

It is performed in the same way as the previous exercise, with a change of leg.

"Forward Step"

This exercise is like walking in place. When inhaling, one leg, bent at the knee, rises to the stomach, and the other crouches. On the next breath, the legs change.

"Back step"

It is performed in the same way as the previous exercise, while the legs are pressed against the buttocks.

Breathing exercises for children

Strelnikova's technique successfully helps to treat respiratory diseases, heart disease, diabetes, neurological diseases, stuttering. In addition, exercises develop plasticity and flexibility in children.

The advantage of Strelnikova's gymnastics for children is that there are no age restrictions. You can already perform exercises with kids 3-4 years old. This age is characterized by an increased risk of colds and infectious diseases that children bring from kindergarten.

Breathing exercises will help strengthen the protective functions of the body, strengthen immunity without the use of drugs and pharmacy vitamins.

Another reason for introducing babies to breathing exercises is their inability to breathe. Because of this, the body does not receive enough oxygen, hence the colds, and low immunity, and hyperactivity, and even poorly developed speech.

Also, breathing exercises according to Strelnikova can save a child from stuttering. To do this, you need to regularly perform the exercises "Pump" and "Hug your shoulders." They improve lung ventilation, teach you to breathe deeply, which helps to completely change the breathing technique. A few months of twice-daily exercise effectively treats the disease.

Provides effective help correct breathing combined with exercise and adolescents. Gymnastics helps to balance the hormonal balance, relieves pain for girls and streamlines the menstrual cycle. Boys performing breathing exercises reduce the risk of phimosis and cryptorchidism.

Proper breathing will help in the fight against adolescence skin problems.

Take the starting position: spread your legs at a distance slightly less than shoulder width, arms lowered, but not at the seams, but in front of you. You have an accident - a flat tire! You need to pick up the “pump handle” - it can be a newspaper rolled up into a tube or a stick - inflate the tire as quickly as possible and drive on. Start frequent and rhythmic torso forward. The piston of your pump is well lubricated - hands freely and easily fall to the floor, but do not touch it. Don't hold your breath! Inhale through the nose in the final phase of the tilt: the tilt of the body has ended - the breath has ended. The breath is as noisy as possible and short, like a prick of a rapier. Observe the simultaneity of bending and inhaling and do not think about exhaling. Exhale passively through the mouth. Having unbent, do not raise your head up: fix with your eyes an imaginary flat tire lying on the floor (Fig. 8).

Attention! Inhalation and tilt are performed in a marching rhythm (or in a measured rhythm of walking in place).

Rice. 8. Pump

You must do at least 96 breath movements in one lesson. Start with 4 breaths in a row, gradually increasing the rate to 8, 16, 32, doing respectively 24 sets of 4 breaths, 12 to 8, and then 6p16 and 3p32. Alexandra Nikolaevna emphasized this exercise and recommended not to be limited to “hundred” movements, but to do 3.4 and even 5 sets of 96 breaths-tilts per lesson.
If you feel unwell, the “Pump” exercise can also be performed while sitting - without tilting, but only with the designation of movement, but with a mandatory short and noisy breath. The rate of breath movements is 24 sets of 4 breaths.
"Pump" is a unique exercise. Alexandra Nikolaevna herself considered him the most productive. "Pump" stops not only asthmatic, but also heart attacks. Moreover, it will help you with a liver attack, because "from-

pumps” excess bile from it, provoking an attack! During an attack, "Pump" is performed only from a sitting position, and no more than 2-4 breaths in a row should be done. Try not to slow down the pace and do not rest more often than in a normal state.
"Pump" will help with severe myopia, glaucoma, stones in the liver, kidneys and bladder, as well as high or low blood pressure. Be prepared in advance for the fact that the pressure does not normalize immediately. If you have hypertension, then in just a few days of targeted training, the upper pressure will begin to decrease, in less than a week - usually on the 5th or 6th day - the lower one will also drop.
At 4-6 months of pregnancy, as well as with all kinds of craniocerebral injuries and spinal injuries, a deep tilt with touching the floor with the palms or fingertips is contraindicated, so perform the “Pump” exercise, bending over at the waist or just outlining the movement.
"Pump" and "Cat" in combination with the exercise "Hug your shoulders" are also shown to those who have suffered in a car accident, suffered a heart attack or stroke, as well as to those who suffer ischemic disease hearts. If you feel weak, then inhalation movements should be performed from a sitting position.
In a satisfactory condition, you can get up, having previously completed a series of steps-breaths. A. N. Strelnikova recommended performing at least 4000 steps-breaths, of course, not in one go, but intermittently. These exercises can be recommended for "cores", but they should be performed with the utmost care. It is necessary to start with 600 breath movements per session, gradually, carefully and consistently increasing the number of breaths to 800, 1000,1200,1400,1600
Approximately by the eighth lesson, you should approach the turn of 2000 breath movements. At the same time, you will feel a special ease of breathing, the exercises will be performed without any tension.
If you feel discomfort, then somewhere a mistake has been made. Read the recommendations again - and correct the oversight. As a rule, many people try to capture as much air as possible, which contradicts the main condition of breathing exercises: the breath should always be active, but by no means voluminous!
Exercise "Pump" is extremely useful for those who make a living with a well-trained voice. "Pump" - a universal means of preventing voice loss for teachers, lecturers, actors, singers.
For training, it’s good to breathe not only through your nose, but also through your mouth. And do not be afraid of dryness in the throat - it will pass after a few lessons. The number of movements-breaths is individual, however, Alexandra Nikolaevna advised to perform the exercise until "until it is pleasantly cold in the throat."
The second most important "acting" exercise is "Half-squat" (option 2). Do not be alarmed if a dry cough begins after a workout. This is a temporary phenomenon. And in no case do not try to clear your throat or blow your nose with effort. Breathe until the sputum comes out.
In threatening situations - for example, with pulmonary edema - the exercises "Pump", "Cat" and "Turns" remain the only hope for saving the life and health of the patient. They should be done
take as often as you can general state. Training should be continued even if shortness of breath appears after the first 15 minutes of the lesson. "Pump" and "Cat" (series of 2-4 breaths in a row) will restore normal breathing. Your goal is 1000 breath movements per workout, but not immediately, but in portions of 500 breath movements with a 15-20 minute rest between sets.
"Pump" is effective for gastritis, colitis and stomach ulcers. Perform this exercise only before meals and with some restrictions during the period of exacerbation.

Nowadays, scoliosis in children and adolescents is quite common, as a rule, it is associated with rapid growth. In young patients, the disease is completely curable, since the children's spine has not yet fully formed.

To date, there are many ways to get rid of the pathology, but the end result still depends on the age at which the curvature was diagnosed and how the therapy was started in a timely manner.

Much also depends on the patient himself, on how carefully he follows all the doctor's recommendations.

Importance and goals of physiotherapy exercises

Do not underestimate the importance of physiotherapy exercises with its help you can:

• eliminate excessive load on the spinal column;
• strengthen the muscles of the back;
• remove the imbalance of the muscular-ligamentous apparatus;
• correct posture;
• improve the general well-being of the patient.

Features of exercises for children

The exercise therapy complex for the back with scoliosis in children should differ from adult activities, primarily in its simplicity. For kids preschool age conduct classes in game form with musical accompaniment.

Physical education should not be too long. Duration of one exercise therapy classes for children under 7 years should not exceed 20 minutes.

All exercises to correct scoliosis should be performed slowly, while correctly and strongly straining all the muscles.

For stretching spinal column it is better to practice on fitball. It is not necessary for this purpose to perform exercises on the horizontal bar. The increase in load should be gradual.

It is best to practice in a well-ventilated area with mirrors. To perform the exercises while lying down, you will need a mat.

Before starting classes, you need to consult with a specialist. Even if the child has the first stage of scoliosis. In this case, the specialist will appoint a baseline exercise therapy complex.

Basic set of exercises

The initial set of exercises for scoliosis of the 1st degree includes the following parts:

• warm-up;
• exercises, IP - lying on your back;
• exercises, initial position - lying on the stomach;
• exercises, IP - standing, - you need to rest between exercises in the starting position, that is, if the exercise is done lying on your back, then you need to rest in the same position.

The lesson begins with the unloading of the spinal column. Stand in a knee-elbow position and walk for at least 2-3 minutes.

Exercises performed lying on your back

These exercises help strengthen the abdominal muscles:

Exercises lying on the stomach

Exercises lying on the stomach help strengthen the spinal muscles:

1. Stretching of the spine. Lying on your stomach, pull the lower and upper limbs. Do the exercise 4 times for 15 seconds.
2. "Swimming". Lying on the stomach, the lower limbs are straight, the head lies on the back of the palms. Bend at the waist, at the same time raise your head, upper part torso, upper and lower limbs. In this position, perform movements reminiscent of "swimming" breaststroke.
3. Lying on the stomach head to be on outside hands, lower limbs extended. Make horizontal and vertical swings with them, while making sure that the hips are off the floor.
4. Retention. The starting position is the same as in the exercise above. Simultaneously raise the head, upper body and limbs. Bring the lower limbs together, spread the upper limbs to the sides, palms look up. Stay in position for a quarter of a minute. Run 4 times. Break between exercises 10 seconds.

Working in a standing position

Standing exercises:

1. Hand rotation. Stand straight, spread your elbows to the sides, place the fingertips on your shoulders. commit rotational movements hands back. It is important that the range of motion is not too large.
2. Squats. Stand up straight, spread the upper limbs to the sides, palms look up. Stand on your toes, then sit down, then again on your toes and take the original position. Do slowly 5-10 squats.

Exercise therapy at stage 2 of the disease

Only a specialist should select exercises for scoliosis of the 2nd degree.

At home, you can perform simple exercises that will strengthen the muscles and prepare it for further physical exertion:

1. Lean your back against the wall and slowly lower yourself until your knees form a right angle. Stay in this position for a few seconds.
2. Lying on your back. One leg is straight, lying on the floor, the second is raised up and forms an angle of 90 degrees with the body.
3. Lying on the back, the lower limbs are bent at the knee joints. Knees need to get the forehead.
4. Get on all fours, round your back, then return to the starting position. This exercise will help strengthen your back muscles.
5. To stretch the muscles of the upper body: sit on your knees, press your heels to your buttocks. Stretch the upper limbs forward and try to reach the floor surface with the chest and shoulder girdle.

Gymnastics with curvature of the lumbar

At home, such exercises for correcting scoliosis are suitable for children to perform. lumbar spine:

1. Starting position, sitting on your knees, heels pressed to the buttocks, hands are on your knees. Having taken a breath, bend in the lower back, the thoracic region should not be mobile. As you exhale, exhale and bend.
2. Lying on the left side on the edge of the bed. The left leg is straight, the right leg is bent at the knee and its toe touches the popliteal dimple of the left lower limb. Left hand touches bent knee right leg, and the right arm is laid aside. Then inhale and turn your head to the right as much as possible. Stay in this position for a few seconds.
3. To work out the lower part of the lumbar region, place the upper leg not in the popliteal fossa, but at the calcaneal tendon. Everything else is done in the same way as in the previous exercise.

Exercises for the pathology of the thoracic region

With thoracic scoliosis, the following complex of exercise therapy is performed:

Exercises for cervical curvature

The following exercises are suitable for a child with cervical scoliosis:

• head tilts left and right;
• standing straight, lower his head forward, and then throw back;
• standing straight, arms along the body to raise and lower the shoulder girdle.

How to warm up with right-sided scoliosis

At home, you can perform the following exercises:

1. Take the right upper limb back, and raise the left up.
2. Pump exercise. Standing straight, the right hand slides down the body, and the left moves in the opposite direction to the shoulder girdle.
3. Lying on your stomach, arch your back, while left hand lift up.
4. You need a special oblique seat, in which one edge is lower than the other. Lying on it, lean to the right.

With left-sided scoliosis, do all the same exercises in a mirror image. This is the most simple exercises which if performed regularly are quite effective.

Sports and scoliosis

Sports with scoliosis are permissible only after consulting a doctor.

In particular, the following are prohibited:

1. When curvature of the spine should avoid asymmetric physical activity such as boxing, tennis and fencing.
2. Some sports, for example, wrestling, high jump, weightlifting, involve excessive loads on the spinal column.
3. Badminton, tennis, golf are contraindicated due to sharp turns.
4. Cycling can provoke the development of kyphosis, as the back will be constantly bent due to the low handlebars.
5. Artistic gymnastics, rugby, football, hockey are dangerous in terms of spinal injuries.

But the best views sports are skiing, running and swimming. Especially breaststroke swimming. You can swim both on your back and on your stomach. It is useful just to lie on the water - it relaxes the spine.

It must be remembered that with a curvature of the spine of the 3rd degree, the specialist can allow sports, with the 4th stage of the pathology, sports are contraindicated.

Preventive actions

For the prevention of curvature of the spine, it is useful to go in the pool, go skiing, both with and without sticks, run, and take walks.

Basic exercises that are performed at the initial stage of scoliosis are also effective for its prevention.

When diagnosing scoliosis, it is advisable to contact a specialist and, under his supervision, perform a complex of exercise therapy. At home, it is allowed to perform the simplest exercises, but even if you do it all the time, only their result will not be long in coming.

Exercises after hip arthroplasty: exercise therapy complex

More recently, almost all patients with hip fractures or arthrosis hip joint were doomed to disability and a passive lifestyle. Such pathologies did not leave a chance for full recovery and led to the loss of the ability to move independently.

Now the situation has changed dramatically. Thanks to medical innovations, patients with such diagnoses have every chance to be cured and return to their former active life.

Exercise therapy after hip arthroplasty plays an important role in the rehabilitation process of patients with articular diseases. A set of procedures is prescribed by a doctor.

The purpose of the rehabilitation period after knee or hip surgery is to retrain the patient to stand, walk, sit and stand up.

Hip arthroplasty is an operation to replace a joint with an artificial prosthesis. This method became a salvation for those people who had every chance of remaining bedridden forever.

It should be noted that the operation of arthroplasty will become effective if the rehabilitation process after arthroplasty is correctly carried out. In this case, the success of the enterprise depends entirely on the responsibility and perseverance of the patient.

Hip replacement surgeries are quite technically complex and leave significant trauma for the patient.

After the operation, the patient experiences pain for a long time. In addition, this happens:

• muscle atrophy is increasing
• blood clotting parameters can be changed,
• in elderly patients, heart failure is frequent,
• intestinal motility becomes worse,
• fluctuations in blood pressure may be recorded.

The rehabilitation process should always be complex. Rehabilitation means:

1. physiotherapy,
2. medical treatment,
3. therapeutic exercises. One of important elements rehabilitation process after endoprosthetics is exercise therapy, that is, physiotherapy. Exercises return limbs and joints to a satisfactory level of mobility.

As a rule, as a result of this misconception, the patient develops thrombotic complications, as well as problems with restoring joint activity.

For achievement best results, simple exercises can be performed almost immediately after a joint replacement, that is, as soon as a person fully recovers from anesthesia.

The success of exercise therapy depends on the phasing, the consistent execution of exercises, divided into several approaches.

Zero phase

The time period of the phase is the first day after the operation. All movements are performed carefully, sex is not recommended. In the zero phase, you can perform a complex consisting of the following exercises:

1. "Foot Pump" Repeated foot movements up and down. Exercise is done throughout the rehabilitation process,
2. Prolonged tension in the anterior thigh muscle
3. Contraction of the buttocks for 5 seconds,
4. Bending the leg at the knee, supporting the heel,
5. Elevate the operated leg for a few seconds,
6. Taking the leg to the side and returning it to its previous position,
7. Rotation of the foot clockwise and counterclockwise.

All exercises are performed carefully and slowly. Each of them is performed approximately 10 times.

Not all exercises can work right away. If the implementation causes difficulties, then you can postpone this exercise for later.

An important factor in rehabilitation is exercise therapy after surgery

As a preventive measure for vascular disorders, doctors advise bandaging the legs. elastic bandages after operation. We must not forget about a healthy leg, it should be raised, lowered and taken to the side.

First phase

The first phase is called the "strict care" phase. It lasts from 1 to 4 days after the operation. The patient is allowed to slowly sit down on the bed. You cannot cross your legs and bend them at the hip joint. In addition, it is important to remember that it is undesirable to lie on the operated side.

In a sitting position, the hip joint should not be allowed to be below the knee. It is important to always sit on hard chairs with a pillow on them.

Doctors do not advise choosing soft chairs for sitting, because when standing up, the hip joint receives an extra load. While lying on the bed, you should move your leg to the side. It is forbidden to sit in a cross-legged position.

On the next day after arthroplasty, you can get up and slowly walk with the help of crutches.

The exercises of the zero phase are supplemented with new ones, which should be performed with support in a standing position:

• abduction of a straight leg back,
• flexion of the limbs with the work of the hip and knee joint.

Second phase

The second phase is called the “deceptive opportunity” phase. It lasts from 5 to 21 days after arthroplasty. At this time, motor loads should be increased.

Slow descent and ascent of stairs is allowed, it is important to pay attention to walking, but subject to the following rules:

1. Walking does not take more than half an hour at a time,
2. To climb stairs, you must first place on the step good leg, and then operated on,
3. You can only walk with crutches or special walkers.

The phase is called "deceptive possibilities" because the pain almost disappears, the patient begins to think that he can do much more than the doctor allows. For example, patients begin to walk too much and include sex in their usual routine.

Many patients are irresponsible about the rules that prevent dislocation of the joint, that is, stop putting a pillow or roller between the thighs. This leads to increased pain and dislocation of the operated joint.

Most effective exercises Exercise therapy to be added in this phase:

• Lie on your stomach in this position and bend your knees so that the heel is directed towards the buttocks. Then you can raise your legs, straining the gluteal muscles.
• Alternately take your legs to the sides,
• Bend your knees without lifting your feet from the floor.

Third phase

Exercises of the third phase of exercise therapy can be done when the ligaments and muscles get stronger and the joint takes root. This usually happens a few months after hip surgery.

A set of exercises is performed at home. The load is gradually increased with the help of weighting. For this purpose, an elastic bandage is used.

The “getting started” phase eliminates the use of a roller between the thighs. Doctors freely allow the patient to have sex.

The duration of walking during this phase should increase to 4 hours per day. Despite the fact that the phase involves a significant increase in the load on the joint, if pain occurs, you should immediately stop exercising.

On the early stages exercises can be performed under the supervision of a rehabilitation therapist.

The following exercises should help recovery:

• abduction of a sore leg to the side with resistance,
• work of the hip joint with resistance.

This phase, as a rule, begins with classes on a stationary bike. The seat should be adjusted so that with a straight knee, the feet slightly reach the pedals.

Exercises should begin with pedaling not forward, but backward. The first classes are always short in time.

Late postoperative period

If a hip replacement was done more than three months ago, but pain and discomfort still appear in the leg when walking, you should reduce the load on the limb with a cane.

Hip arthroplasty operations allow patients to return to normal life and work after three months. Normal driving is also allowed.

But if the work involves active movements, you need to take a break and rest every 1-2 hours, the hip replacement surgery will require a certain daily routine. For those who love sports, it is better to try skiing, swimming and cycling.

It must be remembered that self-treatment after hip replacement is unacceptable and will cause serious harm to health.

How to perform exercise therapy for respiratory diseases? What exercises are available for people who have to stay in bed?

As a rule, diseases associated with the lungs lead to a violation of such a function as external respiration. This is due to the fact that the tissues of these organs lose their elasticity. The causes of the last of these factors are bronchial spasm, thickening of the walls of organs, as well as mechanical blockage caused by excessive sputum production.

The normal physiological process of respiration occurs both due to the participation of the thoracic and abdominal cavity. Breathing is divided into: a) upper chest, b) lower chest c) diaphragmatic types. By mastering a special breathing technique, the patient learns all types of breathing.

What is useful exercise exercise

Exercise therapy for respiratory diseases assists:

1. Enhanced mucus secretion.
2. Providing a general strengthening effect on every organ and system of the body.
3. Accelerated rate of inflammation resorption processes.
4. Improved external respiratory function.
5. Less pronounced manifestations of bronchial spasms.
6. Reduction of intoxication, stimulation of processes associated with the immune system.
7. Improved circulatory work.

It is worth noting that physiotherapy in diseases of the respiratory system is not prescribed for all patients. So, this method of treatment is contraindicated in patients who have been diagnosed with respiratory failure (grade 3), lung abscess, asthma, complete lung atelectasis, etc.

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More about the technique

The exercise therapy course in this case is primarily aimed at several main factors, these are:

1. Providing maximum impact on healthy lung tissue in order to include them in the breathing process;
2. Strengthening lymph and blood circulation in the damaged part of the organ;
3. Prevention of atelectasis.

Patients suffering from diseases associated with the respiratory organs, who are assigned to bed rest, it is recommended to perform special exercises. The course of exercise therapy can usually begin as early as 3-5 days of treatment. The starting position in this case can be sitting and lying down. The pace is slow or medium, the range of motion is maximum, on average, each exercise should be repeated 5 times. For each session, you must devote at least 10 minutes three times a day.

On the 5th-7th day of the ward half-bed rest, the exercises and the initial position do not change, they only increase the number of their implementation (7-10 times, the pace is average). Sometimes exercises aimed at large muscle groups are added to them, often special items are used for this. The duration of each lesson should be at least 15 minutes, plus time for walking. The patient can perform a set of exercises selected by a specialist on his own.

On the 7th-10th day of therapy, the patient is ready for a general regimen. Exercise therapy during this period implies an increase in loads and duration of classes (up to 40 minutes). Exercises and walking are added to classes on special simulators.

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Classes for patients requiring bed rest

1. The patient lies on his back, puts one hand on his chest, the other on his stomach (breathing should be diaphragmatic). On raising your hands up, you need to take a deep breath, lowering your hands - exhale.
2. Next, the straight leg is moved to the side, during which a breath is taken, exhaling, the patient returns the leg to its original position.
3. At the next stage, the arms should be bent at the elbows, taking a deep breath, spread them to the sides, lowering, exhale.
4. Hands spread apart, while the patient takes a deep breath, clasping his knees. You should pull them to the stomach, during which exhalation is made.

To perform the following exercises, the patient should lie on his side:

1. Taking a deep breath, the hand should be taken behind the back, while the body also turns back. Exhaling, the patient returns to the starting position.
2. Having laid his palm in the region of the lower ribs, while inhaling, the patient presses on the ribs, thereby creating a resistance effect.
3. Grasping the back of the neck with your hand (which is necessary to create a statistical tension of the muscles located in shoulder girdle), the patient takes a deep breath. In this case, the entire load goes to the lower lobe.

After completing the above exercises, the patient should lie on his back for about 15 minutes (diaphragmatic breathing).

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A set of exercises for patients with a ward regimen

The patient sits on a chair, puts his hands in the chest and abdomen, makes sure that breathing is diaphragmatic:

1. Raising one hand up and leaning to the opposite side, you should take a deep breath, returning to its original position - exhale.
2. Further, while inhaling, the arms bent at the elbows are retracted, while exhaling, the patient returns to its original position.
3. Sitting on a chair in the same position (while the back should be as even as possible), the patient begins to perform movements reminiscent of breaststroke swimming. Returning the hands to their original position, a breath is taken, then the arms are spread apart to the sides, and an exhalation is made.
4. Taking a deep breath, the patient spreads his arms to the sides, exhaling "hugging" his shoulders.

The following set of exercises is performed while standing:

1. Picking up a gymnastic stick, the patient takes a deep breath and raises his hands up, after which he bends, takes his leg back and puts it on his toe.
2. Following therapeutic exercise called the "rake", it implies the execution circular motions hands.
3. Taking the clubs in hand, the patient spreads them to the sides, taking a deep breath. Exhaling, he bends down and places his maces on the floor.
4. While inhaling, hands should be raised up, exhaling sit down, resting your hands on the floor.
5. For execution next exercise will need the above gymnastic stick. The patient winds it up by the elbows and, while inhaling, bends back, exhaling, leans forward.

Such a complex ends in a sitting position.