Natalya Zavarokhina
Breathing exercises 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 be carried out in the course of direct-organized activities for physical culture 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 starting 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 in the complex this exercise.

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 talk: “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 - 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 every squat and lift 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 difficult to perform or occur muscle pain, shortness of breath, weakness, dizziness, 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".

Exercise "Pump" gymnastics Strelnikova

Continuation of acquaintance with gymnastics according to Strelnikova, begun in the articles: Basic rules for performing exercises according to Strelnikova and Exercise "Cat" of Strelnikova's gymnastics. Today we will consider one of their main (main) exercises - the exercise "Pump".

Place your feet slightly narrower than shoulder width, lower your arms slightly in front of you. Imagine you have a flat tire. Pick up the "pump handle" (it will perfectly replace a rolled-up newspaper or a stick) and inflate the tire as quickly as possible to go further. Do frequent and rhythmic torso forward. The pump piston is well lubricated, so the hands can easily and freely fall to the floor, but do not touch it. Start inhaling through your nose in the final phase of the tilt: the tilt of the body has ended - the breath has ended. The breath should be very noisy and very short. Do not forget to observe the simultaneity of inclinations and inhalations, forget about exhalation. It will happen by itself, just open your mouth a little. When you straighten up, do not raise your head up, but carefully examine an imaginary flat tire lying on the floor.

Inhalation and tilt must be performed either in a measured rhythm of walking in place.
It is recommended to do at least 96 breath movements in one lesson. You can start with four breaths in a row, gradually increasing the rate to 8, 16, 32, doing 24 sets of 4 breaths, 12 to 8, then 6 to 16 and 3 to 32. Alexandra Nikolaevna advised not to be limited to "hundred" movements, but do 3. 4 and even 5 sets of 96 breaths-tilts in one lesson.
Pregnant women are only allowed to slightly tilt the body.

For the most minor spinal injuries, be sure to consult a surgeon!

If you feel unwell - Exercise "Hug your shoulders"

Place your feet shoulder-width apart, bend your arms at the elbows and raise them at shoulder level. The hands of both hands should be turned with the palms facing you and fixed in front of the chest, slightly below the neck. Throw your arms towards each other, where the left hand "hugging" the right shoulder, and the right - the left armpit.

It is necessary that the hands go parallel to each other. Inhalation through the nose is done at the moment when the hands close most closely: the “hug” is over - the inhalation is over. Inhalation, as usual, is very noisy and very short. You can not take your hands away from the body and you can not unbend your elbows. Do not think about exhalation, it will happen by itself, but preferably through the mouth. A.N. Strelnikova advised, when performing this movement, to give yourself a mental attitude: “I am clamping where the disease has expanded!”.

Restrictions: in no case should you inhale while squeezing chest people with birth defects and ischemic disease hearts. After suffering a heart attack, even those who can already return to training according to the Strelnikova method should exclude this exercise from the program of the initial week of classes. If you feel unwell, the “Hug your shoulders” exercise can be performed while sitting and even lying down, while it is recommended to do not 4 breaths in a row, but 2 breaths with a three to five second rest between each set. Your goal is Strelnikov's "hundred", but be careful and stop doing the exercises immediately.

Any exercise is more effective using a simulator. Especially exercise for weight loss. One of these simulators is AB Rocket. You can buy an AB rocket trainer in Minsk at the A-shop.by TV store.

Further -

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.

Today, 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 to appoint basic complex exercise therapy.

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, the following exercises are suitable for children to perform to correct scoliosis of the 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. Left leg straight, the right one is bent at the knee and its toe touches the popliteal fossa of the left lower limb. The left hand touches the bent knee of the right leg, and the right hand 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 best results, simple exercises can be performed almost immediately after a joint replacement, that is, as soon as the person has fully recovered 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 the stairs, you should first place the healthy leg on the step, and then the operated one,
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 exercise therapy exercises 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 hip arthroplasty 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.

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 involves arms and legs, head, neck, lumbar, abdomen, hips, shoulders and spine, allows you to strengthen the 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 perform 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.

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 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

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.