Relaxation exercises at school and in kindergarten are important for the formation of emotional stability of both children and the teaching staff. In other words, it is a deep muscle relaxation, due to which psychological stress is relieved.
About the relaxation exercise system
Most children lose their balance during the learning process. They also have motor anxiety and increased emotionality. Almost 78% of children suffer from various types of neurological diseases.
Therefore, teachers should ensure that children regularly perform relaxation exercises. For some children, such activities help to relax, while others concentrate. Thanks to special gaming techniques, you can distract children a bit and relieve stress. Games are not only relaxing, but also captivating. This is an important aspect for the further development of the child. He not only mechanically performs what the teacher shows, but also delves into a given image.
Mood for relaxation
This refers to a phased transition to a state of relaxation. This is similar to meditation, but served in a playful way and adapted for children. The mood consists of three stages:
- Pupils lie comfortably and try to relax.
- They close their eyes and mentally examine all parts of the body.
- After that, pleasure, comfort and relaxation should come.
Types of relaxation mood
Exercises for relaxation of students require a certain attitude, which will contribute to relaxation.
Among them, some teachers distinguish the following:
The teacher invites children to present beautiful and funny balloons: “You are these balls. You are inflated and you become easier. Then you lift higher and warmer. After you feel the breeze, count to three and open your eyes. ”
“A warm summer evening. You lie on the grass and you feel comfortable. With each breath, you rise higher and higher until you get closer to the clouds. You see the most fluffy and beautiful cloud and stroke it. " Children stroking each other. On account 3, everyone opens their eyes.
This exercise is for preschoolers. It is perfect at this age. Children should imagine that they are lazy and gracefully bask on a soft carpet. Preschoolers are calm, and with it the whole body is resting. Then the arms and legs embrace pleasant warmth. A feeling of pleasant peace fills the whole body. This exercise helps children recover energy. As in the previous exercises, the eyes open at the expense of 3.
“Imagine that you are standing near a beautiful and stormy waterfall. The bright sun fills you. Thanks to fresh air it is breathed easily and freely. You are filled with a gentle light that tirelessly flows throughout your body. He strokes your hands and fingers. Once you feel warm, open your eyes. ”
Kindergarten relaxation exercises
Absolutely all kids love games. For preschool children, this form of leisure is most acceptable. Exercises can be performed at any time without additional toys or other items. The techniques are completely different. The selection depends on what age category the guys are in.
One of these leisure activities is breathing exercises, which will help you fall asleep during a quiet hour. Exercises related to breathing calm the pupils. To maximize the effect, breathing exercises are performed in the fresh air. In winter, it is also useful to perform tasks on the street, but if there is severe frost, then it is better to stay indoors.
Invite preschoolers to clench their fists and tighten their bellies for 10 minutes. After time has elapsed, begin relaxation. Experts advise conducting such exercises in a sitting position.
Sound therapy will also help kids relax. Children will enjoy listening to the sound of the forest, rain and sea surf. They imagine the picture in their imagination and calm down, their mood improves.
For older preschool children, art therapy will be an urgent occupation. They will be interested in drawing, constructing something or sculpting figures from plasticine.
How to relax older children
Relaxation exercises for elementary school students help children to keep their emotional state in good shape. The bottom line is that a first grader should be able to calm down on their own after a stormy change. It is important that he learn to focus on getting new information. Autotraining and breathing exercises contribute to this in the best way.
A deep breath helps to relieve excitement and switch to an active learning process. Slow inhalation through the nose and exhale through the mouth will help you tune in to gaining new knowledge. After 3-5 minutes, the child will calm down and will behave adequately in the lesson.
So that children are always attentive in the classroom, such exercises must be carried out daily for 10-15 minutes.
Neuromuscular relaxation
This type of exercise was developed by Edmund Jacobson, who is a leading American neurologist. Muscle clamps occur as a result of constant stress and during a state of depression. The author of the technique claims that the emotional state and muscle tone are completely interconnected. Therefore, classes will help not only relax the muscles, but also bring the psychoemotional state back to normal.
This exercise is ideal for the relaxation of the teacher. Important conditions for complete relaxation are:
- each exercise is performed twice;
- on inspiration, muscle relaxation occurs, and at the output, tension;
- you must choose any comfortable position in advance.
A few Jacobson exercises for adults
For leg muscles:
- Gradually bend and strain your legs, and then relax. Next, you need to completely relax for a few seconds. The exercise is repeated 2 times.
- Pull the socks forward, strain them for a few seconds, and then relax.
- Tear off the legs from the floor by 10-15 cm, strain and relax.
For arm muscles:
- They squeeze the right hand into a fist, and then strain and relax. Then they carry out the exercise with their left hand, and then repeat with both at once.
- Squeeze the right arm at the elbow and strain the biceps. The process is repeated with the left hand and both at once, as in the previous exercise.
There are also exercises where they strain and then relax the stomach and back. This effect is achieved by raising the pelvis or thoracic spine above the floor. For convenience, you can lean on your elbows.
Children are suitable for such classes:
- "Wrinkled face" - children wrinkle all parts of the face in turn, imagining that they ate sour lemon.
- “Heels-socks” - children pull the heels to the knee, and then relax them.
- “Turtle” - children raise their shoulders to their ears, imagining that they are in a shell.
- “Butterfly” - children bring and spread their shoulder blades, imagining that they flutter like butterflies.
- “Reach the cloud” - the kids stretch their arms up trying to reach them as high as possible, and then relax them lower them.
- “Icicle” - hands are compressed as much as possible, and then relax.
Parents and teachers, carrying out these tasks with the children, must necessarily praise their young wards. Then they will start to work harder. These are special exercises for muscle relaxation.
Relaxation for aggressive children
Children with increased anxiety need to carry out relaxation procedures first. To do this, you should pre-select the place where such events will be held. An anxious child needs to be trained in a comfortable room with a colorful interior, where nothing will irritate him.
In this case, exercises are ideal for relaxing the muscular system. For example, you can offer your child to simulate a fight, where he allegedly quarreled with his friend and tries to lose steam. When performing such a task, the child’s hands should be clenched into fists as much as possible, and the jaw is tightly closed. The child needs to be asked to stand in a "combat" pose for about 5 minutes, and then offered to remember all the good moments that connect him with a friend and try to cool the ardor.
Also, an aggressive child will help relieve stress by a mental walk through the forest, or along the sea coast. To enhance the effect at this moment, you can put relaxing music that simulates the singing of birds or the sound of waves. You can just listen to your favorite music. Such relaxation will undoubtedly increase the mood of the ward.
Breathing exercises for relaxation will help him become much calmer, and the level of aggression will necessarily decrease. Deep breaths and exhalations will bring him peace.
Program for stuttering children
Scientists have proven that the psyche and speech are closely interconnected. Therefore, in order for the child to stop stuttering, going to a speech therapist is not enough, you still need to carry out exercises for relaxation. For this, it is necessary to achieve such an effect that the child can relieve not only physical, but also psycho-emotional stress associated with stress.
Anyone who stutters very strongly strains the muscles of the face and mountaineer. As a result, the whole organism does not stand up, and then the child begins to clearly pronounce the words. Therefore, it is first important to carry out exercises for muscle relaxation, and then engage in relaxation of the speech apparatus. In this great undertaking, learning the tongue twisters will be a great help. All work ends with breathing exercises.
For children suffering from cerebral palsy
For this category of children, there is a cycle of special exercises that can eliminate muscle tightness. Thanks to such exercises, children increase the level of self-control, as well as increase motor activity:
- One of these fascinating exercises is a special assignment called Let's Get Acquainted. The child here should sit on the mat and take a deep breath, and then hold his breath for several moments. After the end of the entertainment experiment, the child says his name and surname.
- The “Growing Flower" is a unique exercise where the student must present himself as a seed. According to the scenario, an adult gardener strokes a seed and gradually grows it. The child needs to be patted on the head or on the back. At this moment, the flower has stems and leaves (this is the baby’s body and hands), and then buds are added (here the hands should be clenched into fists). After that, the flower begins to bloom and expand (the child slowly gets up, spreads his arms, spreads his fingers).
- Another exercise is called "Annoying Fly." Here a situation appears when a fly landed on its forehead, and some measures need to be taken. To begin with, we try to move our eyebrows, but the fly remains. She just moved. What to do? They offer to blink their eyes or move their jaw if the fly has moved to the chin.
Relaxation exercises for teens
Adolescence is one of the most problematic at school, as puberty begins and there is an increased activity of children in all areas. Because of this, the guys get a lot of negative emotions, and this provokes their internal and external stress. To eliminate this condition or at least minimize its impact, a series of exercises for relaxation have been developed.
The problem is that often teenagers do not show aggression, but try to suppress it, close themselves, remaining alone with their fears. This behavior can cause serious mental illness.
For example, many adolescents feel insecure in front of public speaking or during their speech. Therefore, they are recommended to engage in relaxation, where the phrase “I am calm” is mentally pronounced. Some people try to smoke, drink or use drugs, arguing that this is the only way to help relieve stress. In fact, they are deeply mistaken, because the above habits adversely affect not only the nervous system, but also the body as a whole.
Therefore, adolescents sometimes need to relax for 10-15 minutes. This is enough to feel the stress die out. Also, teens are taught to critically evaluate their skills, which will help in the future to correctly determine the profession.
What gives relaxation
Relaxation exercises for preschoolers and older children are a great way to escape from sorrows and worries. Relaxing techniques quickly relieve physical pain and psychological fatigue. For children, relaxing exercises is very important.
And motor exercises play a key role here. During the lessons, the teacher forms a positive attitude in his students. The teacher or kindergarten teacher includes calm music and says soothing phrases: “You feel good, calm and pleasant. You feel comfortable basking in the warm sea sand. ” Texts can be completely different, the main thing is their message should cause positive emotions.
Conclusion
A set of exercises for relaxation is useful not only for children, but also for their parents and teachers. Regularly performing relaxing exercises, a person becomes more calm and resistant to stressful situations. This article discusses a variety of ways to relax children, from kindergarten to graduation. Correct and regular implementation of them will quickly bring the desired result, and students will be able to establish good relations not only with teachers, but also with their peers.
All exercises are aimed at the complete relaxation of the emotional system, as well as the body as a whole. The implementation of these techniques and increasing their effectiveness will require the participation of the entire teaching staff, as well as, possibly, the influence of parents.