You may have heard about the non-drug method of respiratory gymnastics Strelnikova, which was created in the 40s. Initially, it was recommended to restore the singing voice.
After almost thirty years (1973), the pedagogue-phonitor (author of the method) Alexandra Nikolaevna Strelnikova received a copyright certificate for her unique development, which passed the registration procedure of the Patent Examination Institute.
What is the essence of the technique?
Unlike traditional breathing exercises, which focus on holding the breath and exhaling, breathing according to Strelnikova (exercises) is a simple and affordable method, which is based on a powerful, forced inspiration through the nose and slow and smooth exhalation.
Moreover, this therapeutic gymnastics forbids holding air or expelling it from the lungs when exhaling. An active and powerful breath is combined with compression of the chest. This allows oxygen to additionally enter the tissues of the body and contributes to the improvement of 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 every 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. When performed correctly, your breathing will become easier, there will be lightness, a surge of strength, working capacity, your mood will significantly improve.
Contraindications
Despite the benefits proven and recognized by traditional medicine, breathing according to Strelnikova (exercises) also has contraindications. These include:
- pathology of internal organs;
- fever and fever;
- brain contusion and spinal injury;
- cervical osteochondrosis (chronic);
- various bleeding;
- hypertension
- increased eye or intracranial pressure;
- myopia;
- thrombophlebitis;
- glaucoma;
- gallstones or kidney stones;
- heart and vascular diseases.
To the question whether Strelnikova’s technique (short breathing exercises) is right for you, only your doctor can give an answer after additional studies. There are cases when this gymnastics, which was performed in a gentle mode, significantly facilitated the condition even in patients bedridden.
What you need to know before class
Beginners who are only familiar with Strelnikova’s method need to learn the basic rules:
- First of all, you need to learn an active and noisy breath. At this time, the wings of the nose are pressed against the septum (involuntarily). A vigorous breath should be reminiscent of a clap.
- According to those who have already mastered this technique, Strelnikova’s technique is not at all complicated. Short breathing exercises suggest a smooth, natural exhalation. Residual air is discharged through the mouth. The exhalation should be without any effort. The desire to exhale actively can cause not only a malfunction of the respiratory rhythm, but also lead to hyperventilation of the lungs.
- Exercises that are aimed at restoring proper breathing should be performed on the account. In this case, all the elements of this technique are correctly performed, and this will help you (especially at the beginning of classes) to eliminate rhythm malfunctions.
- Movement and inhalation are a single element of breathing exercises. They need to be performed simultaneously. You cannot do this one at a time. In this case, it does not matter at all whether the patient is standing, lying or sitting. This largely depends on the severity of the disease.
- The amount of any exercise should be a multiple of 4. This is a musical size that can easily help calculate the load. On the fourth day, the number of exercises increases to 16, and then to 24 and 32. The rhythm, which is composed 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 of no more than ten seconds is allowed. In this case, the lesson looks like this:
- first two days: 24 sets of 4 breaths (pauses of 10 seconds);
- the next two days: 12 sets of 8 breaths (the same pauses);
- fifth and sixth day: 6 repetitions of 16 breaths (pauses ten seconds);
- from the seventh day: 3 sets of 32 breaths (pauses remain).
In addition to rhythm, it is necessary to maintain a good mood and good spirits by performing exercises. So you will achieve a greater effect in healing the body.
This is a very effective breathing gymnastics. Strelnikova developed the exercises with the expectation that they will be performed regularly. Skipping classes are not allowed. After 30 days of exercise, rest pauses should be gradually reduced to 5, and then to 3 seconds, provided that you feel good.
You should not be bothered by slight tiredness or dizziness. This can be caused by temporary oversaturation of the brain with oxygen.
Core exercises
All exercises of the Strelnikova complex at the beginning of classes do not need to be performed. Even the base 12 episodes should be split up first. Master the first three exercises, only after that daily add one at a time until you master the entire complex.
"Palms"
A very simple breathing exercise. Strelnikova designed it so that very young children could perform it. Turn your open palms away from you. The elbows are bent vertically downward. We make 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.
"Pogonchiki"
Feet shoulder width apart. Relax your shoulders, raise your head. Hands fist at waist level. With a breath, sharply throw your hands down, unclench 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 consists of 8 breaths-exhalations (3 seconds pause). The number of episodes is 12.
"Pump"
Shoulders lowered, arms along the torso. Lean 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 transgress to the study of the rest of the complex, adding something new to your workouts every day.
"Cat"
Feet should be slightly narrower than shoulder width. The shoulders are relaxed, hands lower on the sides of the body. Take a sharp breath and sit down shallowly. Turn the housing to the right. Bend your elbows at the same time, squeeze your palms into fists. Exhale slowly and you can return to the starting position. After this, the exercise is repeated to the left. 12 sets of 8 exercises in both directions.
“Hug your shoulders”
We continue to study breathing according to Strelnikova. Asthma exercises necessarily 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 breath, hug yourself without changing hands or crossing them. One hand hugs the shoulder, the second will be in the armpit. We return to the starting position with a slow exhale. The series has 8 movements, breaths, approaches - 12.
"Head Turns"
Another exercise effective in asthma. Perform alternating turns of the head left-right - without delays, accompanying movements with sharp breaths. Exhalation occurs through an ajar mouth involuntarily. 12 sets of 8 movements (4 second break).
The Big Pendulum
This exercise includes the two previous ones. First, we perform 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 each movement, a noisy sharp breath. Shoulders should not be lifted; body and neck are relaxed. Exercises included in the basic cycle: "Rolls", "Steps", "Pendulum 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) to most people. Even pregnant women are shown breathing exercises Strelnikova. Exercises for children, as well as for pregnant women, should be carried out under the supervision of a doctor. To prevent disease, classes are held in the mornings or in the evenings. After a busy day, they will help get rid of fatigue.
Strelnikova breathing: 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 better sputum discharge, it stops coughing fits, giving rest to the ligaments and bronchi. Everyone who is prone to frequent bronchitis, we recommend to master breathing on Strelnikova. The exercises are simple, but do 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. Neck muscles relax completely. Place your palms on your stomach on either side of your belly button. When coughing and exhaling, push the stomach up and down. This way you help the diaphragm. As a result, sputum moves away easier.
Slimming exercises
We continue to tell you about breathing on Strelnikova. Weight loss exercises are likely to interest many of our readers. To achieve maximum effect, you should follow some rules:
- The main emphasis is on inhalation. It should be short, noisy, sharp, like a clap or a shot.
- The exhalation is natural, subtle. Do not hold your breath as you exhale.
Do not forget about the basic rule on which breathing is based on Strelnikova. Exercises begin to be performed on inspiration. The main complex is performed four times in eight breaths. You can gradually increase the number of approaches.
Today, breathing by Strelnikova is becoming very popular. 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 used for weight loss. They can be started after long preparation. Start your exercises with basic breathing exercises. They will allow you to achieve excellent results with regular and proper implementation.
Initially, “Ladoshki”, “Pogonchiki”, and “Cat” are performed. Then they are gradually added the "Big Pendulum", "Hug the shoulders." A simple scheme is strictly observed - 4 sets of 8 breaths with a break of 3 seconds.
It has been experimentally proven that breathing according to Strelnikova is quite effective (exercises). The 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. The diaphragm in this case is much more tensed, its muscles are strengthened, and therefore the blood flow in the organs improves. This cleans 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:
- hunger is noticeably dull;
- gastrointestinal tract function improves;
- fat cells are actively split;
- immunity is strengthened;
- the work of the nervous system is normalized.
Strelnikova breathing exercises: exercises for children
This unique technique is suitable for classes with children from the age of 3 years. These simple exercises can be performed by ill teenagers. Many note that the advantage of this complex is the ability to deal with it with the whole family. At the beginning (the first lesson with the child) three exercises will be quite enough. It should be done twice a day - before breakfast and after dinner.
Having mastered this simple gymnastics by breathing, with regular classes, you can get rid of various ailments that often affect children aged 3-7 years. They often turn into a chronic form - tonsillitis, bronchitis, frequent colds.
So, with what movements does Strelnikova recommend breathing exercises? You already know the exercises - Ladoshki, Pump, Pogonchiki. 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 serious diseases such as bronchitis and asthma. It is better if the first lesson is conducted by a doctor.
Stuttering treatment
The most effective exercises for the treatment of this pathology are “Hug shoulders” and “Pump”. With stuttering children they are carried out twice a day. These exercises are basic, but you can add others to the complex.
Speech therapists note that Strelnikova breathing exercises (exercises for children), for example, “Hug your shoulders” helps to ensure that the vocal cords in the larynx make an oncoming movement. Toddler helps them close up in class. After two months of regular training, the child's breathing changes. It becomes deeper, the diaphragm and lung tissue train, the muscles of the nasopharynx strengthen. A stream of air passing through the larynx during exhalation vibrates and massages the vocal cords, forcing them to close when pronouncing sounds.
Strelnikova’s breathing (exercises for children) should be supplemented with exercises with a speech therapist. In this case, the solution will be faster.
Reviews of parents and specialists
The popularity of this technique has long gone beyond the borders of our country. Abroad, the complex was called "Russian national gymnastics." Foreign experts note its simplicity and ease of execution, a competent basis - a noisy and sharp breath, which children especially like and is an additional game element of classes.
Many parents note that during the seasonal epidemics of influenza, when the majority of children in schools are ill, those who studied using this method remained healthy. Scientists, pediatricians have recorded that after classes using this unique technique, children change their breathing. It becomes saturated, deep. And as you know, the saturation of organs and systems of the body with oxygen helps to activate metabolic processes, strengthen immunity. This is what improves the condition of an asthma patient, prone to colds, a stuttering child.
Who continues the business of A. N. Strelnikova?
In September 1989, the author of brilliant respiratory gymnastics did not become. She passed away, leaving her compatriots a unique technique. Alexandra Nikolaevna bequeathed her own work to which she devoted most of her life to her best and most talented student, M. N. Shchetinin. Student of the directing department Mikhail Shchetinin came to Alexandra Nikolaevna with his misfortune - his voice disappeared.
Thanks to breathing exercises, the voice returned. In addition, nasal breathing was restored, bronchial asthma was defeated. From that moment he became a follower of Alexandra Nikolaevna, her assistant and student.
Mikhail Nikolaevich was with his teacher for twelve years, until her death. The author of a unique method taught him how to stop an asthmatic attack, how to help the core, how to conduct classes with the most severely bedridden patients, how to stutter a smooth speech, how to improve the sound of a singer or actor's voice.
Today, Mikhail Nikolaevich is actively promoting breathing along Strelnikova. Shchetinin's exercises (expanded and supplemented) are successfully introduced into the practice of medical institutions. Shchetinin kept the priceless archive of Alexandra Nikolaevna: her personal notes, photos, developments and sketches of new exercises.
Patient Reviews
Today, Strelnikova breathing exercises are becoming very popular. Exercises (reviews confirm this) can be performed only in the absence of contraindications. Each organism has individual characteristics. Therefore, you should not thoughtlessly follow advertising - it can be dangerous to health.
Many patients with asthma, note a significant improvement in their condition. They say that breathing exercises normalize all life processes in the body. Classes take very little time. – , , .
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