You may have heard about a non-drug method that was created in the 40s. It was originally recommended for restoring a singing voice.
Almost thirty years later (1973), the teacher-phoniator (the author of the method) Alexandra Nikolaevna Strelnikova received a copyright certificate for her unique development, which passed the registration procedure by the Institute of Patent Examination.
What is the essence of the technique?
Unlike traditional breathing exercises, which focus on time and exhalation, Strelnikova breathing (exercises) is a simple and affordable method that is based on a powerful, forced inhalation through the nose and a slow and smooth exhalation.
Moreover, this forbids holding air or expelling it from the lungs when exhaling. Active and powerful inhalation is combined with chest compression. This allows oxygen to additionally enter the tissues of the body and helps to improve well-being. Due to the inverse coordination of breathing and movements, the development of muscles that are associated with breathing is stimulated.
It should be noted that each breathing exercise gives a very quick effect. Strelnikova was able to develop a complex whose beneficial effect on the body can be felt after 15 minutes. If it is performed correctly, your breathing will become easier, lightness will appear, a surge of strength, efficiency, and your mood will improve significantly.
Contraindications
Despite the benefits proven and recognized by traditional medicine, breathing according to Strelnikova (exercises) also has contraindications. These should include:
- pathology of internal organs;
- fever and high temperature;
- brain injury and spinal injury;
- cervical osteochondrosis (old);
- various bleeding;
- hypertension;
- increased ocular or intracranial pressure;
- myopia;
- thrombophlebitis;
- glaucoma;
- stones in the gallbladder or kidneys;
- diseases of the heart and blood vessels.
When asked if Strelnikova’s technique (short breathing exercises) is right for you, only your attending physician can answer after additional research. Cases have been recorded when it was performed in a sparing mode, significantly facilitating the condition even in bedridden patients.
What do you need to know before starting classes?
Beginners who are just getting acquainted with the Strelnikova method need to learn the basic rules:
- First of all, you need to learn how to actively and noisily inhale. At this time, the wings of the nose are pressed against the septum (involuntarily). Energetic breath should be reminiscent of clapping your hands.
- According to those who have already mastered this technique, Strelnikova's technique is not at all complicated. Short breathing exercises involve a smooth, natural exhalation. Remaining air is expelled through the mouth. Exhalation should be effortless. The desire to exhale actively can cause not only a failure of the respiratory rhythm, but also lead to
- Exercises that are aimed at restoring proper breathing should be performed on the count. In this case, all elements of this technique are performed correctly, and this will help you (especially at the beginning of classes) to eliminate disruptions in rhythm.
- Movement and inhalation are a single element of respiratory gymnastics. They need to be done at the same time. You cannot do this in sequence. In this case, it does not matter at all whether the patient is standing, lying or sitting. It largely depends on the severity of the disease.
- The number of any exercises should be a multiple of 4. This is a musical size that will easily help you calculate the load. On the fourth day, the number of exercises increases to 16, and then to 24 and 32. The rhythm, which is made up of odd values (for example, 3, 5), according to the followers of this gymnastics, requires skills and physical endurance.
Between series of exercises, a pause for rest is allowed for no more than ten seconds. In this case, the activity looks like this:
- the first two days: 24 sets of 4 breaths (pauses of 10 seconds);
- the next two days: 12 sets of 8 breaths (same pauses);
- fifth and sixth day: 6 repetitions of 16 breaths (pauses ten seconds);
- from the seventh day: 3 sets of 32 breaths (pauses are preserved).
In addition to the rhythm, it is necessary to maintain a good mood and good spirits while doing the exercises. So you will achieve a greater effect in healing the body.
This is a very effective breathing exercise. Strelnikova developed the exercises with the expectation that they would be performed regularly. Class breaks are not allowed. After 30 days of training, pauses for rest should be gradually reduced to 5, and then to 3 seconds, provided that you feel good.
You should not be bothered by slight fatigue or dizziness. This can be caused by a temporary oversaturation of the brain with oxygen.
Basic exercises
All exercises of the Strelnikova complex at the beginning of classes do not need to be performed. Even the base 12 episodes need to be split up first. Master the first three exercises, only after that add one daily until you master the whole complex.
"Palms"
A very simple breathing exercise. Strelnikova designed it so that even very young children could perform it. Turn your open palms away from you. Elbows in a bent state are directed vertically down. We take noisy, powerful breaths, sharply clenching our palms into fists at this time. Repeat the exercise 4 times, exhaling slowly. After four repetitions, pause for 4 seconds.
"Leaders"
Legs shoulder width apart. Relax your shoulders, raise your head. Squeeze your hands into fists at waist level. With an inhalation, sharply throw your hands down, open your fists and spread your fingers. The muscles of the shoulders, forearms ("shoulder straps"), as well as the hands at this time should experience a slight tension. The initial series is 8 breaths (3 seconds pause). Number of episodes - 12.
"Pump"
Shoulders down, arms along the body. Bend over (slowly) imagining that you have a pump in your hands, inhale noisily and sharply. Then exhale slowly. The exercise is repeated 12 times. Pause - 3 seconds.
We complicate classes
Having mastered the basic exercises, you can proceed to study the rest of the complex, adding something new to your workouts every day.
"Cat"
Place your feet slightly narrower than shoulder width. Shoulders are relaxed, lower your arms to the sides of your body. Taking a sharp breath, sit down shallowly. Turn the body to the right. Bend your elbows at the same time, clench your palms into fists. Slow exhalation, and you can return to the starting position. After this, the exercise is repeated on the left side. 12 sets of 8 exercises in both directions.
"Hug your shoulders"
We continue to study breathing according to Strelnikova. Asthma exercises are sure to include this series. Bend your elbows, raising them to shoulder level so that the left hand is above the right elbow and, accordingly, the right hand is above the left elbow. With a sharp inhalation, hug yourself without changing hands or crossing them. One hand will hug the shoulder, the second will be in the armpit. We return to the starting position with a slow exhalation. The series consists of 8 breath movements, approaches - 12.
"Head Turns"
Another exercise that is effective for asthma. Perform alternate turns of the head left and right - without delay, accompanying the movements with sharp breaths. Exhalation occurs through the open mouth involuntarily. 12 sets of 8 movements (break 4 seconds).
"Big Pendulum"
This exercise includes the previous two. First, we perform the movements from the “Pump”, after that, without taking a break, we perform the exercise “Hug your shoulders”. The exercise consists of 12 sets of 8 movements.
"Ears"
We begin to shake our heads: to the right - we reach the right shoulder, to the left - to the left. With every movement, a noisy sharp breath. Shoulders should not be raised, the body and neck are relaxed. The exercises included in the basic cycle: “Rolls”, “Steps”, “Pendulum with the head”, can be performed only after a good mastery of the first 8 exercises. This complex is shown as an effective method of treatment and prevention (in the absence of contraindications) for most people. Even pregnant women are shown to Strelnikova. Exercises for children, as well as for pregnant women, should be carried out under the supervision of a physician. For the prevention of diseases, classes are held in the mornings or in the evenings. After a busy day, they will help get rid of fatigue.
Breathing according to Strelnikova: exercises for bronchitis
Three main exercises are used to treat and prevent this serious disease: “Hug your shoulders”; "Eights"; "Pump". Such a complex contributes to a better sputum discharge, it stops coughing attacks, giving peace to the ligaments and bronchi. For everyone who is prone to frequent bronchitis, we recommend mastering breathing according to Strelnikova. The exercises are simple, but perform them strictly in accordance with the recommendations of the author of the complex.
What to do during a coughing fit with bronchitis? You should tilt your head down. Relax your neck muscles completely. Place your palms on your stomach on either side of your navel. When coughing and exhaling, push the stomach from top to bottom with a push. In this way you will help the diaphragm. As a result, mucus will come off easier.
Exercises for weight loss
We continue to tell you about breathing according to Strelnikova. Exercise for weight loss is likely to interest many of our readers. To achieve maximum effect, you should follow some rules:
- The main focus is on the breath. It should be short, noisy, sharp, like a clap or a shot.
- Exhalation - natural, hardly noticeable. Don't hold your breath as you exhale.
Do not forget about the basic rule on which Strelnikova's breathing is based. Exercises begin to be performed on inspiration. The main complex is performed four times for eight breaths. You can gradually increase the number of approaches.
Strelnikova's breathing is becoming very popular today. Weight loss exercises are a basic set of simple but effective movements. They can be performed by people with different levels of physical fitness. In addition, more complex exercises are also used for weight loss. They can be started after a long preparation. Start classes with the basics. They will allow you to achieve excellent results with regular and correct implementation.
At first, “Palms”, “Poles”, “Cat” are performed. Then “Big Pendulum”, “Hug Your Shoulders” are gradually added to them. A simple scheme is strictly observed - 4 sets of 8 breaths with a break of 3 seconds.
It has been empirically proven that breathing according to Strelnikova (exercises) is quite effective. Reviews of people who have mastered this technique suggest that regular exercise for weight loss helps to cure various diseases. The main principle of this technique is the use of abdominal breathing, while chest breathing is inhibited. In this case, the diaphragm is much more strained, its muscles are strengthened, and therefore the blood flow in the organs improves. This cleanses them of toxins and toxins. In addition, abdominal breathing increases lung capacity. After several months of constant exercise, it can be increased by 0.3 liters.
This gymnastics activates the following processes:
- noticeably dulls the feeling of hunger;
- improves the work of the digestive tract;
- fat cells are actively split;
- immunity is strengthened;
- the work of the nervous system is normalized.
Breathing exercises according to Strelnikova: exercises for children
This unique technique is suitable for classes with children aged 3 years and older. These simple exercises can be performed by sick teenagers. Many note that the advantage of this complex is the ability to deal with it with the whole family. In the beginning (the first lesson with a child), three exercises will be enough. You should do it twice a day - before breakfast and after dinner.
Having mastered this simple breathing exercise, with regular exercises, you can get rid of various ailments that often affect children aged 3-7 years. It is they who often turn into a chronic form - tonsillitis, bronchitis, frequent colds.
So, with what movements does Strelnikova's breathing exercises recommend starting classes? The exercises are already familiar to you - “Palms”, “Pump”, “Purples”. This is the basis of the complex, to which more complex elements are gradually added. Having mastered them, you can conduct classes on the treatment and prevention of such serious diseases as bronchitis and asthma. It is better if the doctor conducts the first lesson.
Treatment for stuttering
The most effective exercises for the treatment of this pathology are "Hug your shoulders" and "Pump". With stuttering children they are carried out twice a day. These exercises are basic, but others can be added to the complex.
Speech therapists note that Strelnikova’s breathing exercises (exercises for children), for example, “Hug your shoulders”, contribute to the fact that the vocal cords in the larynx make an oncoming movement. The kid with classes helps them to close more closely. After two months of regular training, the child's breathing changes. It becomes deeper, the diaphragm and lung tissue are trained, the muscles of the nasopharynx are strengthened. A jet of air, passing through the larynx during exhalation, vibrates and massages the vocal cords, forcing them to close when pronouncing sounds.
Breathing according to Strelnikova (exercises for children) should be supplemented with classes with a speech therapist. In this case, the problem will be solved faster.
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.
Do not think about where the air will go, 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 take 4 more noisy, short breaths and pause again.
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 sides.
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 a good mastery of 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 the cardiovascular 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. The 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;
Coronary artery disease;
Cardiopsychoneurosis;
Hypertension;
Hypotension;
Tachycardia;
Myocarditis;
rheumatic heart disease;
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!
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 Strelnikova breathing exercises, leave comments or reviews below. Someone will find this very useful!
Natalya Zavarokhina
Breathing exercises by A. N. Strelnikova
Gymnastics A. N. Strelnikova- the only one in the world in which a short and sharp breath through the nose is combined with movements that compress the chest. This causes a general physiological reaction of the whole organism, providing an unusually wide range of positive effects.
Breathing exercises has a positive effect on the entire human body.
Principles breathing
When performing exercises, it is necessary to observe certain regulations:
1. INHALE - "loud", short, active (just sniff the whole room noisily, as if sniffing the smell) .
2. EXHALE - absolutely passive, leaves through the nose or through the mouth. It is better if it is exhalation through the nose. It is forbidden to think about exhalation. If you think about exhaling, you will go astray! An exhalation is an outgoing inhalation.
3. In breathing exercises A. N. Strelnikova short noisy breaths through the nose are made only simultaneously with movements ( "inhale - movements"): we grab - we sniff, we bow - we sniff, we squat - we sniff, we turn - we sniff, etc.
Mastering a set of exercises breathing exercises A. N. Strelnikova recommended to start with exercise "Palms", "Leaders", "Pump".
When using the complex respiratory exercises, a certain sequence of performing the main set of exercises is necessary. gymnastics start with warm-ups exercises: "Hands", "Shoulders", "Pump" etc. After the exercise "Cat" should include exercise "grab your shoulders", then "Big Pendulum", "Head Turns", "Ears", "Pendulum Head", "Rolls" and lastly "Forward Step" and "Back step".
Breathing exercises according to Strelnikova we work both individually and with a group of children, and at different times of the day and in any place.
Respiratory exercises are performed during different regime moments. On a walk breathing exercises we carry out at an air temperature above 10-12 degrees of heat without sudden gusts of wind.
Outdoor activities with children are better than indoors;
There is time and opportunity to study individually, in subgroups, with the whole group;
The need of children to move is realized;
After graduation gymnastics attention of children still"collected", they listen and hear the words of the educator.
In order for the exercises to be performed to be effective, it is necessary to perform breaths with a certain frequency - 3 times in 2 seconds. Exhalation, unlike inhalation, should be done without additional effort. It can be performed through the mouth or nose.
gymnastics can also be carried out in the course of direct-organized physical culture activities after a long run, jump.
Main complex breathing exercises
An exercise "Palms"
Starting position: stand up straight, bend your arms at the elbows, while the elbows are lowered down. Palms pointing towards "spectator". Take noisy, short, rhythmic breaths through your nose and at the same time clench your palms into fists, making grasping movements. At the same time, the hands should remain motionless, only the palms are compressed. After an active inhalation, exhalation is freely carried out through the nose or mouth, the fists are unclenched at this time. You should not spread your fingers when exhaling, they relax just as freely after contraction, as exhalation occurs freely after each breath.
After taking 4 sharp noisy breaths through the nose, lower the arms and rest for 3–4 s. Take 4 more short noisy breaths and again stop at respiratory pause.
Norm: 24 times 4 breaths through the nose, or 12 times 8 breaths, or 3 times 32 breaths.
An exercise "Palms" performed standing.
An exercise "Leaders"
Starting position: stand up straight, clench your hands into fists and press them to your stomach at waist level. When inhaling, sharply push your fists to the floor, as if pushing up from it. During the push, the fists are unclenched. At the same time, the shoulders should be tense, arms straight, stretching to the floor, fingers spread wide.
On exhalation, return the hands to their original position (on the belt, clench your fingers into fists, relax your shoulders. Do not raise your hands above the belt.
Make 8 breaths-movements in a row, then rest for 3-4 s and again take 8 breaths-movements.
Norm: 12 times 8 breaths-movements, or 6 times 16 breaths-movements, or 3 times 32 breaths-movements.
An exercise "Leaders" can be done sitting, standing or lying down.
An exercise "Pump"
Starting position: stand up straight, lower your arms, legs slightly narrower than shoulder width. Slightly bend down to the floor, rounding your back, lower your head, do not pull or strain your neck, lower your arms down. Take a short noisy breath at the end point of the slope. The inhalation should end with the inclination. Slightly rise, but do not straighten up, and bend again with a short noisy breath.
Make 8 tilt-breaths in a row, then stop, rest for 4–5 s and perform 8 exercises again.
This exercise is performed while standing.
An exercise "Cat"
Starting position: stand up straight, lower your arms, legs slightly narrower than shoulder width. When performing the exercise, it is necessary to ensure that the feet do not come off the floor.
The exercise resembles a cat stalking a sparrow. Make a light springy dance squat and at the same time turn to the right with a sharp and short breath. Then perform the same squat with a turn to the left. Keep your hands at waist level. When turning to the right and left, with a simultaneous short noisy breath, make a grasping movement with your hands.
The hands should not be taken far from the belt so that the body does not "skidded" on the turns. When turning to the right, crouch slightly - inhale, straighten your knees - exhale. Turn to the left, sit down slightly, make a slight dropping movement with your hands - inhale. Immediately after this, straighten your knees - passive exhalation. When performing the exercise, make sure that the back is absolutely straight, the turn is only in the waist area.
An exercise "Cat" performed standing.
An exercise "grab your shoulders"
Starting position: stand straight, bend your arms at the elbows and raise them to shoulder level with the hands facing each other. At the moment of active noisy inhalation through the nose, throw out the hands towards each other as if hugging his shoulders. It is necessary that the arms move in parallel, and not crosswise. In this case, one hand is one above the other, and it does not matter which one is over which. You should not change the position of the hands, as well as widely spread them to the sides and strain.
Immediately after a short breath, the arms should slightly diverge to the sides, without reaching the starting position. At the moment of inhalation, the elbows converge at chest level, forming, as it were, a triangle, then the arms slightly diverge - a square is obtained. At this point, on exhalation, the air should leave absolutely passively. Thus, simultaneously with each girth, it is necessary "dart" nose.
After several weeks of training, when performing an exercise at the moment oncoming hand movements can slightly tilt the head back.
At the beginning of development Strelnikovskaya breathing exercises not recommended to exercise "grab your shoulders" within 2-3 weeks, you should train without it. When all other exercises have already been mastered and performed without difficulty, you can include this exercise in the complex.
An exercise "grab your shoulders" performed standing.
An exercise "Big Pendulum"
This exercise is a combination of exercises "Pump" and "grab your shoulders", each of which is done 2 times in a row, passing into each other.
Starting position: stand straight, feet slightly narrower than shoulder width. Slightly bend down to the floor, while pulling your hands to your knees, but do not lower them lower - inhale. And immediately, without stopping, slightly bending in the lower back, tilt back, grab your shoulders with your hands - inhale. Lean forward - inhale, lean back - inhale. Exhalation occurs in the interval between breaths, while it should not be delayed or "push out".
An exercise "Head Turns"
Starting position: stand straight, feet slightly narrower than shoulder width. Turn your head to the right and take a short noisy breath through your nose. Then immediately turn your head to the left, again take a short noisy breath. When performing the exercise in the middle, do not stop your head, do not strain your neck, take a short breath.
Norm
An exercise "Ears"
Starting position: stand straight, feet slightly narrower than shoulder width. Tilt your head slightly to the right - the right ear goes to the right shoulder, take a short noisy breath through the nose. Then slightly tilt your head to the left, the left ear goes to the left shoulder, again take a short noisy breath through the nose.
Attention!
When performing exercises according to the method Strelnikova exhalation should be done after each breath independently, through the mouth.
When performing the exercise, you should stand straight and look straight ahead and, as if mentally, someone speak: “Ai-ai! What a shame!”. In this case, you must try to keep your shoulders in an absolutely motionless state (this exercise resembles "Chinese dummy"). The exhalation should go passively in the interval between breaths, but the head should not be stopped in the middle.
An exercise "Pendulum Head" ("Small pendulum")
Starting position: stand straight, feet slightly narrower than shoulder width.
Lower your head down, look at the floor - a sharp short breath. Raise your head up, look at the ceiling - a sharp short breath. The exhalation leaves passively in the intervals between breaths, while the head does not stop in the middle. In no case should you strain your neck.
An exercise "Rolls"
Starting position: stand in such a way that the right leg is in front, and the left one is one step behind. Distribute the weight of the body on both legs. Transfer the weight of the body to the right leg standing in front, while the left one is bent at the knee and set back on the toe for balance (do not rely on it). Perform a light dance squat on the right leg - a noisy short breath. Then straighten the right knee and transfer the weight of the body to the left leg standing behind. Now the left leg is straight, the whole weight of the body falls on it. The right leg bent at the knee is in front on the toe to maintain balance and bent at the knee (do not rely on it). Squatting on the left leg, at the same time take a short noisy breath through the nose. Again, transfer the weight to the right leg in front.
Change the position of the legs (rearrange them) follows either after each "thirty"(in this case, the exercise is performed 6 times for 32 breaths-movements, or after every 8 or 16 breaths-movements. In total, you need to dial two "hundreds" breaths, movements "hundred" on each leg.
When doing the exercise "Rolls" the following regulations:
- squatting and inhaling are done strictly simultaneously;
- all the weight falls only on the leg on which the squat is performed;
- after each squat, the leg instantly straightens, and only after that the weight of the body is transferred to the other leg;
- Squats should be light, springy. You can't do low squats!
Norm: 12 times for 8 breaths-movements.
An exercise "Rolls" can only be done while standing.
An exercise "Forward Step" (rock'n'roll)
Starting position: stand straight, legs slightly narrower than shoulder width, arms lowered along the body. Raise the right leg bent at the knee to the level of the abdomen, on the left leg at this moment do a light dance squat - a short noisy breath through the nose.
After squatting, both legs should take their original position for a moment. Raise up the left leg bent at the knee, and on the right at this moment slightly crouch - inhale. After that, both legs straighten for a moment - passive exhalation.
In this exercise, you should not just march, but squat slightly, then the other leg, bent at the knee, easily rises up to the level of the abdomen. The body is straight.
Simultaneously with each squat and lifting the bent knee up, you can do free counter movement of brushes to the level of the belt.
Performing an exercise "Forward Step" should resemble a rock and roll dance. An exercise "Forward Step" can be done standing, sitting or lying down.
An exercise "Back step"
Starting position: stand straight, feet slightly narrower than shoulder width. Take the right leg bent at the knee back, as if hitting the buttock with the heel. On the left leg at this moment, crouch slightly, at the same time noisily inhaling through the nose. Then return both legs for a moment to their original position - the exhalation leaves immediately after each breath.
During the exercise, the arms either hang along the body, or with the hands make a light counter movement at waist level.
main complex
If exercise breathing exercises A. N. Strelnikova it is difficult to perform or muscle pain, shortness of breath, weakness, dizziness occur, then the exercises are performed incorrectly. Most often it is pursuit breathe in more air, which should not be done.
When shortness of breath occurs at the beginning of the lesson (after about 15–20 minutes) recommended to do exercises "Cat", "Head Turns", "Pump".
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 chest and abdominal cavities. 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:
- Enhanced mucus secretion.
- Providing a general strengthening effect on every organ and system of the body.
- Accelerated rate of inflammation resorption processes.
- Improved external respiratory function.
- Less pronounced manifestations of bronchial spasms.
- Reduction of intoxication, stimulation of processes associated with the immune system.
- Improved circulatory work.
It should be noted that physiotherapy exercises for respiratory diseases are 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:
- Providing maximum impact on healthy lung tissue in order to include them in the breathing process;
- Strengthening lymph and blood circulation in the damaged part of the organ;
- Prevention of atelectasis.
Patients suffering from diseases associated with the respiratory system, who are assigned to bed rest, are 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
- 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.
- 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.
- At the next stage, the arms should be bent at the elbows, taking a deep breath, spread them to the sides, lowering, exhale.
- 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:
- 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.
- Having laid his palm in the region of the lower ribs, while inhaling, the patient presses on the ribs, thereby creating a resistance effect.
- Grasping the back of the neck with a hand (which is necessary to create a statistical tension of the muscles located in the 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:
- Raising one hand up and leaning to the opposite side, you should take a deep breath, returning to its original position - exhale.
- Further, while inhaling, the arms bent at the elbows are retracted, while exhaling, the patient returns to its original position.
- 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.
- 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:
- 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.
- The next therapeutic exercise is called the "rake", it implies the execution of circular movements with the hands.
- 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.
- While inhaling, hands should be raised up, exhaling sit down, resting your hands on the floor.
- To perform the following exercise, you will need the gymnastic stick already mentioned above. The patient winds it up by the elbows and, while inhaling, bends back, exhaling, leans forward.
Such a complex ends in a sitting position.
Exercise "Pump" ("Inflating a tire")
Stand up straight, hands down. Lean slightly towards the floor: round your back, lower your head, relax your whole body. Then bend down to the floor as sharply as possible, and at the lowest point take the same sharp breath.
Return to starting position; at this point, exhalation occurs. You can exhale through the nose and through the mouth. Pay no attention to it. Strelnikova said: “Why train both cause and effect, when you can train only the cause, and the effect will correct itself.”
We bend down again and at the same time take a new breath - noisy and active. One might even say aggressive. Get angry at your illness. Then we straighten up again, accompanying this movement with an exhalation. But we do not straighten up to the end, but to the starting position. Imagine that you are inflating a tire or a ball with a car pump, only the air comes out not from the pump, but from your body.
I advise you to use your imagination. Imagine that the ball you are pumping up is your illness. When the ball is inflated too much, it will burst. Or "play" with the disease "match": after the ball is inflated, you can hit the goal and score a goal. If it seems to you that such fantasies are nonsense, then you are mistaken. A lot of yoga exercises are built on "fantasy" thinking. Here, by the way, I can give a wonderful exercise "Wave". It does not apply to Strelnikova's gymnastics, but simply shows the possibilities of your imagination.
As a child, I was an "owl" and at night I could not fall asleep for a long time. I managed to do this only in the morning, and at half past seven I already had to get up and run to school. Of course, the state of constant sleep deprivation eventually affected academic performance. But there was nothing I could do about it. Mom, wanting to help me, told me about one yoga exercise (she has been doing yoga for quite a long time).
Imagine that you are lying on a golden beach, by the sea. There is no one around. The sun is warming up nicely. The sound of waves surrounds you from all sides. The sky is pure. Nothing worries you. You feel absolute peace.
Try to relax as much as possible. The body is both yours and not yours. Have you tried? Now imagine that the tide is coming in. The waves sparkle in the sun. They approach slowly, white crests rolling. The waves are getting closer and closer to you. There is nothing wrong with that. Here they touched your feet, here they softly touched your knees. Now the waves cover you up to your chest, and finally you disappear completely under them. And with that, your consciousness disappears. You fall asleep.
If it doesn't work the first time, try again. It's much better than counting sheep. It is much more difficult to imagine a herd of sheep jumping over a fence in turn with an unknown purpose. I assure you that the power of suggestion and fantasy will help you much faster than medication.
An incredible case confirming this was described by a doctor who worked in a high-security women's camp. He said that there were no medicines. Bandages - and then in limited quantities. The death rate was very high, and yet everyone wanted to wait for freedom. And then a woman came to him, it seems with tuberculosis. He understood that she would not survive here and he could not help her in any way. But she looked at him with such hope! He could not tell her the truth and went to the trick to somehow alleviate her suffering. He said they had recently been sent a supernova drug from Europe. It works miracles and lifts from the deathbed. He personally tried to be brought here, to the Trans-Baikal distance. Nobody else has it. In Moscow, it is still being tested by a group of scientists. The woman beamed. And the doctor
gave her an injection by drawing plain water into a syringe. This went on for some time, and the woman ... recovered! The doctor himself could not believe what had happened. When she thanked him, he could not answer anything, so as not to reveal his deceit. In the same year, an amnesty was declared.
I'm sorry to distract you from The Pump. I just wanted to say that a person without faith in himself, and therefore in his own fantasy, will not be able to get rid of the disease. You must be stronger than him!
After doing 8 breaths, stop, rest for a few seconds (3-5) and do the next "eight".
In total, we do 12 times for 8 breaths. Total - already familiar 96. Strelnikovskaya hundred. If you are confident in your abilities, you can perform 16 breaths-tilts at once without stopping. For example, I did it. Don't forget to rest. You should not test your abilities and do the whole hundred without stopping - this will not bring any benefit.
Feeling that your muscles have grown stronger, proceed to the next step: do 32 strokes per series. Can you imagine how fast your imaginary ball will inflate? You can easily score a disease goal.
When you start working, your body seems to pump itself up. The body becomes strong and elastic. Oxygen, which the body lacked so much, opens in it those paths that have long been clogged. Not only do you begin to breathe deeply, you also feel that you are filled with joy! After all, the centers responsible for
the production of “happiness hormones”, endrophins, is also stimulated.
But if you can't take a big load, stay on the initial 8 movements. After two weeks or even earlier, you will feel that your body is stronger and you can increase the load.
Don't stop training! Half an hour in the morning and half an hour in the evening is not much, especially when you remember that they will energize you for the whole day.
Don't be lazy. If you are lazy, then you retreat from yourself, and illness immediately joyfully comes to your rightful place. This is what she was waiting for. It happens that it is much more difficult to deal with laziness than with the most serious illness. And neither classical medicine nor traditional medicine has any means against it. Strelnikova hated lazy people. She preferred to work with the most critically ill. They have a completely different attitude to life, cherish every breath of it.
Not so long ago I witnessed how the lust for life changes a person. I sat in line to the gynecologist. The queue moved slowly - sometimes quartzing dragged on for forty minutes, then some strange fuss began with the cards. And I dutifully missed all pregnant and lactating women. The longer I sat, the more clearly I imagined what the sound engineer and everyone else who was waiting for me in the studio to sign a contract thought of me. Most of the mothers - held and future - were young women under thirty years old. It seems that they all believed that being a mother is in itself such an honor that you can
don't take care of yourself at all. They were casually dressed, with identical ponytails, talking lazily. The main theme was dinner, which had to be prepared. It seemed to me that everything that was happening around, the whole world, all life were indifferent to them. Especially compared to the upcoming dinner. How they looked alike! And only one person stood out from the crowd - the old woman. She looked to be well into her eighties. She sat at the very end, in front of me. A neat green suit, an intricate and even coquettish hairstyle were strikingly different from the same youthful fashion that surrounded us. But the most amazing were her eyes. They glowed like two sixty-watt bulbs. With a quick glance, she looked around with curiosity. Then she remembered something, jumped up, said: “I am now,” and ran to the reception desk. It's my turn. The doctor looked at me, then at the old woman, then back at me. “Let's let the veterans of the Great Patriotic War through,” she told me. I howled throughout the corridor: “My documents are on fire!” The old woman jumped up like a ball and rushed to the office: “I'm fast, my dear, I'm in an instant!” - she said, smiling radiantly at me. When I finally went to the studio, I thought about how I would like to be like this old woman in fifty years!
But back to the pump.
During the exercise, in no case should you strain. And the lower back and neck should be absolutely free. The “pump” with which you pump the ball is not tight, the air is pumped up easily.
If you are in a serious condition, you can perform this exercise while sitting - the effect will still be positive.
Attention! If you have suffered injuries of the spine or head, displacement of the intervertebral discs, vertebral hernia, if you suffer from perennial osteochondrosis or sciatica, if you have stones in the liver, kidneys or bladder, high blood pressure (whether arterial, ocular or intracranial), you are in no way you can't lean too low! Hands should not fall below the knees.
Try to hum some cheerful march while counting, and the exercise will only give you pleasure. Don't put in too much effort. The exercise is called "Pump", not "Hoe" or "Jackhammer".
Yes, one more important detail. The air that you pump and that will go throughout your body must be fresh! Practice in a ventilated room and preferably with an open window. And if you have an air ionizer, you are very lucky.
From the book Respiratory gymnastics by A.N. Strelnikova author Mikhail Nikolaevich Shchetinin From the book Respiratory gymnastics by A.N. Strelnikova author Mikhail Nikolaevich Shchetinin From the book Emergency Handbook author Elena Yurievna Khramova From the book The Art of Healing author Leonid Kononovich Rozlomy From the book Treatment of Prostatitis and Other Prostate Diseases in Traditional and Non-Traditional Ways author Daria Vladimirovna Nesterova