Strelnikova’s breathing exercises are a non-drug healing method, created at the turn of the 30s and 40s as a way to restore the singing voice. In 1972, the author of the method, phonation teacher Alexandra Nikolaevna Strelnikova, received an author's certificate for her development, which went through the registration procedure by the State Institute of Patent Examination.
Since singing is the most complex function of the respiratory organs, gymnastic exercises, restoring even the singing voice, on the way to achieving the goal, they restore simpler functions, and first of all, normal breathing. As a result daily activities help stop asthma attacks, relieve headaches and heart pain, normalize blood pressure, strengthen the immune system, and also increase mental and physical performance.
Indications for the use of exercises are:
- pneumonia and bronchitis;
- bronchial asthma;
- vasomotor rhinitis and sinusitis;
- skin diseases;
- disorders of the musculoskeletal system (spinal injuries, scoliosis, kyphosis);
- disorders and defects of the genitourinary system (enuresis, phimosis, etc.);
- stuttering and diseases of the vocal apparatus;
- various neuroses.
Exercises (exercises for various diseases)
Breathing gymnastics A.N. Strelnikova includes many exercises, but the basic ones are three – “Palms”, “Pogoniki” and “Pump”. These exercises are present in all specialized complexes aimed at treating certain diseases.
1. Exercise “Palms”.
Starting position – standing or sitting straight, arms bent at the elbows, palms facing away from you. Clench your palms into fists while taking sharp and noisy breaths. After completing a series of 8 breaths, take a short break and repeat the exercise (20 series of 8 breaths in total).
2. Exercise “Epaulettes”.
Starting position - standing or sitting straight, legs slightly narrower than shoulder width, hands at waist level, palms clenched into fists. As you inhale, sharply lower your arms, unclenching your fists and spreading your fingers, and at this moment try to strain your hands and shoulders with maximum force. Do 8 series 8 times.
3. Exercise “Pump”.
Starting position – standing or sitting straight, legs slightly narrower than shoulder width. Inhale loudly and slowly bend over, and then just as slowly return to starting position, as if you were working with a pump. Do 8 series 8 times.
Strelnikova’s gymnastics for bronchitis
With this disease therapeutic exercises Strelnikova helps ease coughing and stimulates the removal of sputum. You should exercise 2 times a day for 30 minutes, doing the following exercises:
1. Exercise “Pump”.
2. Exercise “Hug your shoulders.”
Starting position – standing or sitting, arms bent at the elbows and raised to shoulder level. Inhale sharply and at the same time move your hands towards each other, as if trying to grab yourself by the shoulders. As you exhale, spread your arms slightly. For greater effect, it is recommended to alternate inhalations through the nose and inhalations through the mouth - both should be performed 16 times.
3. Exercise "Eights".
Starting position – standing straight, feet shoulder-width apart. Lean forward, quickly inhale through your nose and hold your breath, and then, while holding your breath, count out loud to 8 over and over again, trying to get as many eights as possible.
Breathing exercises by Strelnikova for weight loss
Breathing exercises using the Strelnikova method will also help people who are overweight. Along with exercises "Palms", "Epaulettes" And "Pump" the main complex includes an exercise "Cat":
Starting position - standing straight, legs slightly narrower than shoulder width, arms down along the body, and body relaxed. Inhale through your nose and slowly squat down while turning your body to the left. During the turn, your arms should be slightly bent at the elbows and your palms clenched into fists. After completing the turn, exhale and repeat the exercise with a turn to the right. Complete the exercise 12 times, 8 squats each.
The complex ends with the exercise "Hug your shoulders".
Strelnikova’s gymnastics for asthma
Performing gymnastics using the Strelnikova method is also indicated for patients with bronchial asthma. With the help of special breathing exercises, you can reduce the dosage of medications and learn to prevent asthma attacks. Here are just some of the exercises recommended for this disease:
1. Performed in bed, after waking up. Lying on your back, pull your legs bent at the knees towards your chest while exhaling for a long time through your mouth. Repeat the movement as many times as you can.
2. Place your hands on your waist. While inhaling through your nose, inflate your stomach as much as possible, and then exhale sharply, drawing in your stomach.
3. Breathe alternately through the right and left nostrils. Close your left nostril with your fingers, inhale, then close your right nostril and exhale, then repeat the exercise in reverse order.
4. Sitting, hands on knees. As you inhale, spread your arms to the sides, and as you exhale, pull your left knee towards your stomach with your hands. Repeat the exercise, this time pulling up your right knee.
5. Inhale sharply and jerkily through your nose to the count of “one-two-three”, then exhale through your teeth, pronouncing the sounds “z”, “sh”.
6. Exercise “Lumberjack”. Starting position: standing, hands clasped. As you inhale, raise your arms up, and then, as you exhale, lower them sharply down with the sound “oof” or “uh.”
Strelnikova’s gymnastics for sinusitis
To quickly get rid of the disease, exercises must be done in 4 approaches, taking a short 5-second break between them. The most effective exercises for sinusitis are “Palms”, “Shoulders”, “Pump”, “Cat”, “Hug your shoulders” and “Big Pendulum”. The last exercise is a combination of the Pump and Shoulder Hug exercises: from a standing position with your feet shoulder-width apart, inhale and bend forward as if pumping, and on the next inhale, straighten up and hug your shoulders.
Breathing exercises by Strelnikova for stuttering
To treat stuttering, it is necessary, first of all, to perform the “Pump” and “Hold Your Shoulders” exercises, which allow you to improve ventilation of the lungs and develop extremely deep breathing.
As a result of regular performance of these and other exercises from Strelnikova’s gymnastics complex, a person suffering from laryngospasm changes the pattern of breathing and speech, which helps to get rid of the disease. To achieve best results Gymnastics should be performed daily 2 times a day before meals or 1.5-2 hours after meals.
Breathing exercises by Strelnikova for children
Breathing exercises according to Strelnikova can be performed from 3-4 years of age. This exercise can improve immunity, so it is especially recommended for children who often suffer from colds. In addition, exercises promote the development of flexibility and plasticity, help eliminate postural disorders and generally optimize the functioning of a growing body.
Before learning gymnastics according to Strelnikova, teach your child to inhale air correctly: the inhalation must be abrupt and short, only through the nose. Together with your baby, smell a flower, inhale the aroma of an apple or freshly cut grass, and only then begin to master the three basic exercises: “Palms”, “Epaulettes” and “Pump”. Exercises must be done in rhythm marching step(imitating soldiers on the march, walk in place for 2-3 minutes and then you will feel the rhythm).
Contraindications
Breathing exercises using the Strelnikova method are contraindicated in very high blood pressure, previous heart attack, high degree of myopia, glaucoma.
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 entire body, providing an unusually wide range of positive effects.
Breathing exercises provides positive impact for the entire human body.
Principles breathing
When performing exercises, you must follow certain rules:
1. INHALE – "loud", short, active (just sniff noisily throughout the room, as if sniffing the smell) .
2. EXHALE – absolutely passive, leaves through the nose or mouth. It's better if you exhale through your nose. It is forbidden to think about exhalation. If you think about exhaling, you will get lost! Exhalation is an outgoing inhalation.
3. B breathing exercises A. N. Strelnikova short noisy breaths through the nose are taken only simultaneously with movements ( “inhale – movement”): grab - sniff, bow - sniff, crouch - sniff, turn - sniff, etc.
Mastering a set of exercises breathing exercises A. N. Strelnikova It is recommended to start with exercises "Palms", "Epaulettes", "Pump".
When using the complex respiratory exercises, a certain sequence of performing the main set of exercises is necessary. Gymnastics we start with warm-up exercises exercises: “Palms”, “Epaulettes”, "Pump" etc. After the exercise "Cat" exercise should be included "Hold your shoulders", then "Big Pendulum", "Head turns", "Ears", "Pendulum head", "Rolls" and lastly "Forward Step" And "Backward Step".
Breathing exercises according to Strelnikova We work both individually and with groups of children, at different times of the day and in any place.
Respiratory We perform exercises during different regime moments. On a walk breathing exercises We carry out at an air temperature above 10-12 degrees Celsius without sharp gusts of wind.
On fresh air working with children is better than indoors;
There is time and opportunity to study individually, in subgroups, with the whole group;
Children's need for movement is realized;
After graduation gymnastics, children's attention“collected”, they listen and hear the words of the teacher.
In order for the exercises to be performed to be effective, it is necessary to take breaths at 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 activities on physical culture after a long run or jump.
Main complex breathing exercises
Exercise "Palms"
Starting position: stand up straight, bend your elbows, with your elbows down. Palms facing "viewer". Take noisy, short, rhythmic breaths through your nose and at the same time clench your palms into fists, making grasping movements. The hands should remain motionless, only the palms are clenched. After active inhalation, exhalation is freely carried out through the nose or mouth, while the fists unclench. You should not spread your fingers when exhaling; they relax as freely after squeezing as you exhale freely after each inhalation.
After taking 4 sharp, noisy breaths through your nose, lower your arms and rest for 3–4 seconds. Take 4 more short noisy breaths and stop again breathing pause.
Norm: 24 times 4 breaths through the nose, or 12 times 8 breaths, or 3 times 32 breaths.
Exercise "Palms" performed standing.
Exercise "Epaulettes"
Starting position: stand up straight, clench your hands into fists and press them to your stomach at waist level. As you inhale, sharply push your fists towards the floor, as if doing push-ups from it. During the push, the fists unclench. At the same time, your shoulders should be tense, your arms straight, reaching towards the floor, your fingers spread wide.
As you exhale, return your hands to their original position (on the belt, clench your fingers into fists, relax your shoulders. Do not raise your hands above the belt.
Take 8 breaths-movements in a row, then rest for 3-4 seconds and take 8 breaths-movements again.
Norm: 12 times 8 breaths-movements, or 6 times 16 breaths-movements, or 3 times 32 breaths-movements.
Exercise "Epaulettes" can be done sitting, standing or lying down.
Exercise "Pump"
Starting position: stand up straight, lower your arms, legs slightly narrower than shoulder width. Bend slightly down towards 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 tilt. The inhalation should end with the bending. Raise yourself slightly, but do not straighten, and bend again with a short noisy inhalation.
Do 8 bending-inhalations in a row, then stop, rest for 4-5 seconds and perform 8 exercises again.
This exercise is performed standing.
Exercise "Cat"
Starting position: stand up straight, lower your arms, legs slightly narrower than shoulder width. When performing the exercise, you must ensure that your feet do not leave the floor.
The exercise is reminiscent of a cat sneaking after a sparrow. Do 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 left turn. Keep your hands at waist level. When turning right and left, with a simultaneous short noisy inhalation, make a grabbing movement with your hands.
The hands should not be moved far from the belt so that the body does not "skidded" on turns. When turning to the right, squat slightly - inhale, straighten your knees - exhale. Turn to the left, sit down slightly, make a slight release movement with your hands - inhale. Immediately after this, straighten your knees - passive exhalation. When performing the exercise, make sure that your back is absolutely straight, turning only at the waist.
Exercise "Cat" performed standing.
Exercise "Hold your shoulders"
Starting position: stand up straight, bend your arms at the elbows and raise them to shoulder level with your hands facing each other. At the moment of active noisy inhalation through the nose, throw out your hands towards each other, as if hugging himself by the shoulders. It is necessary that the arms move parallel, and not crosswise. In this case, one hand appears one above the other, and it does not matter which one is above which. You should not change the position of your arms, or spread them wide to the sides or strain them.
Immediately after a short inhalation, the arms should move slightly to the sides, without reaching the starting position. At the moment of inhalation, the elbows converge at chest level, forming a triangle, then the arms diverge slightly - a square is obtained. At this moment, as you exhale, the air should leave completely passively. Thus, simultaneously with each grasping it is necessary "dart" nose.
After several weeks of training while performing the exercise at the moment oncoming movements of the hands, you can slightly tilt your head back.
At the beginning of development Strelnikovsky breathing exercises It is not recommended to do the exercise "Hold your shoulders" for 2-3 weeks, you should train without it. When all other exercises have already been mastered and performed without difficulty, you can include them in the complex. this exercise.
Exercise "Hold your shoulders" performed standing.
Exercise "Big Pendulum"
This exercise is a combination of exercises "Pump" And "Hold your shoulders", each of which is done 2 times in a row, turning into each other.
Starting position: Stand straight, feet slightly narrower than shoulder width. Bend slightly towards the floor, while pulling your hands towards your knees, but not lowering them lower - inhale. And immediately, without stopping, slightly bending at the waist, bend back, clasp your shoulders with your hands - inhale. Lean forward - inhale, lean back - inhale. Exhalation occurs in the interval between inhalations, and you should not hold it or "push out".
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 in through your nose. Then immediately turn your head to the left and again take a short, noisy breath. When performing the exercise in the middle, do not stop your head, do not strain your neck, and take short breaths.
Norm
Exercise "Ears"
Starting position: Stand straight, feet slightly narrower than shoulder width. Slightly tilt your head to the right - your right ear goes to your right shoulder, take a short noisy breath in through your nose. Then tilt your head slightly to the left, your left ear goes to your left shoulder, and again take a short noisy breath in through your nose.
Attention!
When performing exercises according to the method Strelnikova exhalation should be done after each inhalation independently, through the mouth.
When performing the exercise, you should stand straight and look straight ahead and, as if mentally, to someone speak: “Ay-ay! Shame on you!”. In this case, you must try to keep your shoulders absolutely motionless (this exercise resembles "Chinese dummy"). The exhalation should go out passively in the interval between inhalations, but do not stop your head in the middle.
Exercise "Pendulum head" ("Small Pendulum")
Starting position: Stand straight, feet slightly narrower than shoulder width.
Lower your head down, look at the floor - take a sharp short breath. Raise your head up, look at the ceiling - take a sharp short breath. The exhalation goes out passively in the intervals between inhalations, while the head does not stop in the middle. Under no circumstances should you strain your neck.
Exercise "Rolls"
Starting position: Stand with your right foot in front and your left foot 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 placed back on the toe for balance. (do not rely on it). Perform a light dance squat on the right leg - 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 placed in front on the toe to maintain balance and is bent at the knee (do not rely on it). Squatting on your left leg, simultaneously take a short, noisy breath in through your nose. Shift the weight back to your front right leg.
Change the position of your legs (rearrange them) follows either after each "thirty"(in this case, the exercise is performed 6 times with 32 inhalation movements, or after every 8 or 16 inhalation movements. In total, you need to dial two "hundreds" breaths-movements, by "hundred" on each leg.
While doing the exercise "Rolls" the following should be observed rules:
– 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 immediately straightens, and only after this the weight of the body is transferred to the other leg;
– squats should be light and springy. You can't do low squats!
Norm: 12 times 8 breaths-movements.
Exercise "Rolls" can only be done while standing.
Exercise "Forward Step" (rock and roll)
Starting position: stand straight, feet slightly narrower than shoulder width, arms at your sides. Raise your right leg bent at the knee up to the level of your stomach, and at this moment do a light dance squat on your left leg - a short noisy breath in through your nose.
After squatting, both legs should return to their original position for an instant. Raise your left leg bent at the knee, and at this moment squat slightly on your right – inhale. After this, 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 lift bent knee up you can do freely counter movement of the hands to waist level.
Performing the exercise "Forward Step" should resemble rock and roll dancing. Exercise "Forward Step" can be done standing, sitting or lying down.
Exercise "Backward Step"
Starting position: Stand straight, feet slightly narrower than shoulder width. Take your right leg bent at the knee back, as if hitting yourself on the buttock with your heel. At this moment, sit down slightly on your left leg, making a noise at the same time inhaling through the nose. Then return both legs to their original position for one moment - the exhalation leaves immediately after each inhalation.
While performing the exercise, the arms either hang along the body, or the hands make a slight counter movement at waist level.
main complex
If the exercises breathing exercises A. N. Strelnikova difficult to perform or arise muscle pain, shortness of breath, weakness, dizziness, then the exercises are performed incorrectly. Most often this is pursuit breathe in more air, which you should not do.
If you experience shortness of breath at the beginning of class (after about 15–20 minutes) it is recommended to do the exercises "Cat", "Head turns", "Pump".
Proper breathing is one of the main principles of good health in oriental medicine. Breathing methods were mastered by people in Ancient India, China and Tibet. Today this practice is popular all over the world. One of the well-known techniques in Russia is Strelnikova’s breathing exercises.
At first, the basis of gymnastics included exercises aimed at developing vocal abilities in people. But, having used this method on her own daughter, who suffered from heart disease, Strelnikova saw that the child’s condition improved significantly. A set of breathing exercises helped 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 abilities, but also on the restoration of the entire body. 
The Strelnikovs also revealed a positive effect 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 the teacher. Many teaching aids have been published under his authorship.
The essence of Strelnikova’s gymnastics is exercises based on inhalation and exhalation. In this case, inhalations may differ from each other in depth, intensity and frequency, and exhalations are spontaneous. During these exercises, the whole body heals, waste and toxins are released.
Inhalation is of great importance. The fact is that on the nasal mucosa there are receptors that are connected to all organs of the human body. Abundant air entering through the nose saturates all these systems and has a positive effect on the entire body.
Basic principles and benefits of breathing exercises
The effectiveness of the respiratory system depends on its correct execution in compliance with the following recommendations.
- Exercises should be performed every day in the morning and evening for an hour. On average, a course of treatment includes 15 procedures.
- The correct exercises are in which the inhalation of air occurs very noisily and with tension in the diaphragms, and the exhalation is free.
- This means a combination of inhalation and exhalation with special exercises. This combination involves the arms and legs, head, neck, lumbar region, abdomen, hips, shoulders and spine, allowing you to strengthen muscles and tone the body.
- Inhalations are carried out comprehensively, up to 32 times per interval. Between complexes there are short pauses for rest, 3-5 seconds. The optimal option is 96 breaths, 4 per series with short intervals. Such a series of breaths is called the “Strelnikov hundred”. You can master them only after long training.
- One procedure includes at least 10 exercises.
Benefits of breathing exercises:
- strengthening the body's defense system;
- increased tone and energy;
- improving the functions of internal organs;
- stabilization of breathing and functioning of the respiratory organs;
- destruction of inflammatory infections;
- improvement of general well-being.
Indications for use
Strelnikova’s breathing exercises are recommended for the following diseases and conditions:
- organ diseases respiratory system– bronchitis, pneumonia, asthma;
- skin diseases;
- pathologies of male and female genitalia;
- inflammatory processes in the body;
- voice related problems.
Breathing exercises for expectant mothers are excellent preparation for childbirth. If you perform the Strelnikova complex during pregnancy, the body will prepare for childbirth and become resistant to infectious influences.
Proper breathing helps get rid of toxicosis, relieves increased tone uterus, saturates the body with oxygen in the last trimester of pregnancy.
Breathing exercises can be successfully combined with other physical exercise– running, fitness, swimming, horse riding. It is also useful to practice breathing exercises not only during treatment, but also for prevention.
Every evening approaches 30 times will increase energy tone, lift your spirits, relax and relieve fatigue and tension accumulated during the day. In this case, you only need to think about 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, renal failure,. People with heart disease should perform the exercises with caution (they are not direct contraindications, they just require a balanced approach).
In addition, contraindications for Strelnikova’s gymnastics include combination with other breathing techniques– yoga, oxysize or qigong.
Exercises according to Strelnikova
The basic gymnastics complex consists of 13 exercises (in addition, the author of the method advises repeating “Pump” to get 14 exercises), which are very easy to perform.
"Palms"
This exercise is a warm-up exercise. It is performed according to the following algorithm: standing, you need to bend your elbows and turn your palms away from you. As you inhale, you need to squeeze your palms tightly and relax while exhaling. You only need to work with your fingers.
"Epaulettes"
You need to stand up straight, straighten your arms parallel to your body. Then bend your elbows so that your fists are pressed to your stomach. Tighten your arms and shoulders, while inhaling, lower your arms sharply down, unclench your fists, spread your fingers.
As you exhale, you need to return your hands to your stomach.
"Pump"
To perform this exercise, you need to stand up straight, straighten your arms parallel to your body. Then, lowering your head and rounding your back, slowly bend towards the floor at an angle of no more than 90 degrees.
At the end point of the tilt, you need to take a quick breath of air and return to the starting position without straightening up completely.
"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 your elbows. The hands should be lowered and kept at chest level.
Inhaling, squat down slightly, turn to the side and seem to grab the air with your hands. Exhale when returning to the starting position. You need to alternate turns right and left.
"Ears"
This exercise can be performed either standing or sitting. When inhaling, you need to tilt your head to the right or left, as if reaching your shoulder with your ear. You need to exhale while returning to the starting position. You only need to use your neck.
"Hug your shoulders"
While performing 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 come together at one point.
"Big Pendulum"
This exercise is an alternation between the Pump and Shoulder Hug exercises. On one exhalation, you need to hug yourself by the shoulders, on the other, lean forward. You can perform the “Big Pendulum” either standing or sitting.
"Head turns"
The exercise is performed while standing, with the back straight and motionless. As you inhale vigorously, 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 “Ears”, only in this case you need to tilt your head forward and back.
“Rolls” with the right foot forward
You need to stand up straight, put your right leg forward a little. As you inhale, the entire weight should be placed on the right leg, which should squat.
“Rolls” with left foot forward
Performed in the same way as the previous exercise, with a change of leg.
"Forward Step"
This exercise is similar to walking in place. When inhaling, one leg, bent at the knee, rises to the stomach, and the other squats. On the next inhalation, the legs change.
"Backward Step"
It is performed in the same way as the previous exercise, with the legs pressed against the buttocks.
Breathing exercises for children
Strelnikova’s technique successfully helps treat respiratory diseases, heart disease, diabetes, neurological diseases, and 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 perform the exercises with children 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 body’s protective functions and strengthen the immune system without the use of drugs and pharmaceutical vitamins.
Another reason why babies are introduced to breathing exercises is their inability to breathe. Because of this, the body does not receive enough oxygen, hence colds, low immunity, 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 “Pump” and “Hold Your Shoulders” exercises. They improve lung ventilation and teach you to breathe deeply, which helps completely change your breathing technique. Several months of exercise twice a day effectively treat the disease.
Proper breathing in combination with physical exercise also provides effective help for adolescents. Gymnastics helps balance hormonal balance, relieves pain for girls and regulates the menstrual cycle. Boys performing breathing exercises, reduce the risk of phimosis and cryptorchidism.
Proper breathing will help combat skin problems typical of adolescence.
Nowadays, scoliosis in children and adolescents occurs quite often; 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 final result still depends on the age at which the curvature was diagnosed and how timely therapy was started.
Also, a lot depends on the patient himself, on how carefully he follows all the doctor’s recommendations.
The importance and goals of physical therapy
Don't underestimate the importance physical therapy with it you can:
- eliminate excessive stress on the spinal column;
- strengthen the back muscles;
- remove imbalance of the muscular-ligamentous apparatus;
- correct posture;
- improve the general well-being of the patient.
Features of exercises for children
A complex of exercise therapy for the back for scoliosis in children should differ from adult exercises, primarily in its simplicity. For children preschool age conduct classes in a playful way with musical accompaniment. 
Physical education classes should not be too long. Duration of one exercise therapy classes for children under 7 years old should not exceed 20 minutes.
All exercises to correct scoliosis must be performed slowly, while correctly and strongly straining all the muscles.
To stretch the spinal column, it is better to exercise on a fitball. You should not perform exercises on the horizontal bar for this purpose. The increase in load should be gradual.
It is better to practice in a well-ventilated area with mirrors. To perform exercises while lying down, you will need a mat.
Before starting classes, you need to consult a specialist. Even if the child has the first stage of scoliosis. In this case, a specialist will appoint basic complex Exercise therapy.
Basic set of exercises
The initial set of exercises for grade 1 scoliosis includes the following parts:
- warm-up;
- exercises, IP - lying on your back;
- exercises, initial position - lying on your 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 unloading the spinal column. Get into a knee-elbow position and walk for at least 2-3 minutes.
Exercises performed while lying on your back
These exercises help strengthen your abdominal muscles:
Exercises while lying on your stomach
Exercises lying on your stomach help strengthen your back muscles:
- Spinal traction. Lying on your stomach, stretch your lower and upper limbs. Do the exercise 4 times for 15 seconds.
- "Swimming". Lying on your stomach, lower limbs straight, head resting on the back of your palms. Bend at the waist, at the same time raise your head, top part torso, upper and lower limbs. In this position, perform movements reminiscent of breaststroke swimming.
- Lying on your stomach with your head on outside hands and lower limbs are extended. Make horizontal and vertical swings with them, while making sure that your hips are lifted off the floor.
- Hold. The starting position is the same as in the exercise above. Raise your head, upper torso and limbs at the same time. Bring the lower limbs together, spread the upper limbs to the sides, palms facing up. Stay in the position for a quarter of a minute. Do it 4 times. The break between exercises is 10 seconds.
Working in a standing position
Standing exercises:
- Rotation of hands. Stand straight, spread your elbows to the sides, place the pads of your fingers on your shoulders. Perform rotational movements with your arms backwards. It is important that the range of motion is not too large.
- Squats. Stand up straight, spread your upper limbs to the sides, palms facing up. Stand on your toes, then squat, then back on your toes and take the original position. Do 5-10 squats slowly.
Exercise therapy for stage 2 of the disease
Only a specialist should select exercises for grade 2 scoliosis.
You can do it at home simple exercises, which will strengthen the muscles and prepare them for further physical activity:
- Lean your back against the wall and slowly lower yourself until your knees form a right angle. Stay in this position for several seconds.
- Lying on your back. One leg is straight, lying on the floor, the second is raised up and forms a 90-degree angle with the body.
- Lying on your back, lower limbs bent in knee joints. You need to reach your forehead with your knees.
- Get on all fours, round your back, then return to the starting position. This exercise will help strengthen your back muscles.
- To stretch the muscles of the upper body: sit on your knees, pressing your heels towards your buttocks. Stretch your upper limbs forward and try to reach the floor surface with your chest and shoulder girdle.
Gymnastics for lumbar curvature
The following exercises for correcting scoliosis are suitable for children to perform at home: lumbar region spine:
- Starting position: sitting on your knees, heels pressed to your buttocks, hands on your knees. Taking a breath, bend at the waist, thoracic region must be motionless. As you exhale, exhale and bend over.
- Lying on your left side on the edge of the bed. The left leg is straight, the right leg is bent at the knee and its toe touches the popliteal dimple of the left lower limb. Left hand touches bent knee right leg, A right hand set aside. Then inhale and turn your head to the right as much as possible. Stay in this position for several seconds.
- To work the lower part of the lumbar region, place the upper leg not in the popliteal dimple, but at the heel tendon. Do everything else exactly as in the previous exercise.
Exercises for thoracic pathologies
For 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:
- tilting the head left and right;
- standing straight, lower your head forward and then throw it back;
- standing straight, raise and lower your shoulder girdle with your arms along your body.
How to stretch with right-sided scoliosis
You can do the following exercises at home: 
- Move the right upper limb back and lift the left one up.
- Exercise "pump". Standing straight, the right hand slides down the body, and the left moves in the opposite direction to the shoulder girdle.
- Lying on your stomach, arch your back while left hand lift up.
- You need a special slanted seat, with one edge lower than the other. Sitting on it, bend to the right.
For 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
Playing sports with scoliosis is permissible only after consulting a doctor.
In particular, the following are prohibited:
- If you have a curvature of the spine, you should avoid asymmetrical physical activity such as boxing, tennis and fencing.
- Certain sports, for example, wrestling, high jumping, and weightlifting, involve excessive stress on the spinal column.
- Badminton, tennis, and golf are contraindicated due to sharp turns.
- Cycling can provoke the development of kyphosis, since the low handlebars cause the back to be constantly bent.
- Gymnastics, rugby, football, and hockey are dangerous in terms of spinal injuries.
But the best views Skiing, running and swimming are considered sports. Especially breaststroke swimming. You can swim either on your back or on your stomach. It is useful to simply lie on the water; it relaxes the spine.
It must be remembered that with stage 3 curvature of the spine, a specialist may allow sports activities; with stage 4 pathology, sports are contraindicated.
Preventive measures
To prevent curvature of the spine, it is useful to exercise in the pool, ski, both with and without poles, run, and hike.
Basic exercises that are performed during the initial stage of scoliosis are also effective for its prevention.
When diagnosing scoliosis, it is advisable to consult a specialist and, under his supervision, perform a complex of exercise therapy. At home, you are allowed to perform the simplest exercises, but even if you do them constantly, the results will not be long in coming.
Exercises after hip replacement: exercise therapy complex
Until recently, almost all patients with hip fractures or arthrosis hip joint, were doomed to disability and a passive lifestyle. Such pathologies left no 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 previous active lives.
Exercise therapy plays an important role in the rehabilitation process of patients with joint diseases after hip replacement. A set of procedures is prescribed by a doctor.
Purpose rehabilitation period After surgery of the knee or hip joint, the patient is retrained to stand, walk, sit and stand.
The hip replacement procedure is an operation to replace the joint with an artificial prosthesis. This method became a salvation for those people who had every chance of remaining bedridden forever.
It is worth noting that the endoprosthetics operation will become effective if the rehabilitation process after endoprosthetics is carried out correctly. In this case, the success of the enterprise depends entirely on the responsibility and perseverance of the patient.
Hip replacement operations are quite complex in a technical sense and leave significant trauma for the patient.
After the operation, the patient is observed for quite a long time painful sensations. In addition, this happens:
- muscle atrophy increases
- blood clotting parameters may be changed,
- Elderly patients have frequent heart failures,
- intestinal motility becomes worse,
- Changes in blood pressure may be recorded.
The rehabilitation process should always be comprehensive. Rehabilitation implies:
- physiotherapy,
- drug treatment,
- therapeutic exercises. One of important elements The rehabilitation process after endoprosthetics is exercise therapy, that is, therapeutic exercises. Exercises return the 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.
To achieve the best results, simple exercises can be performed almost immediately after joint replacement, that is, as soon as the person has fully recovered from anesthesia.
The success of exercise therapy depends on the stages, sequential execution of exercises, divided into several approaches.
Zero phase
The time period of the phase is the first day after surgery. All movements are performed carefully, sex is not recommended. In the zero phase, you can perform a complex consisting of the following exercises:
- "Foot pump." Repeated movements of the foot up and down. The exercise is done throughout the entire rehabilitation process,
- Brief tension in the anterior thigh muscle
- Contraction of the buttocks for 5 seconds,
- Bend the leg at the knee, supporting the heel,
- Raising the operated leg for a few seconds,
- Taking the leg to the side and returning it to its previous position,
- Rotate the foot clockwise and counterclockwise.
All exercises are performed carefully and slowly. Each of them is performed approximately 10 times.
Not all exercises can be done right away. If performing is difficult, you can postpone this exercise until later.
An important factor in rehabilitation is exercise therapy after surgery.
As preventive measures for vascular disorders, doctors advise bandaging your legs elastic bandages after surgery. We must not forget about the healthy leg; it should be raised, lowered and moved 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 sit slowly on the bed. You cannot cross your legs or bend them at the hip joint. In addition, it is important to remember that it is undesirable to lie on the operated side.
When sitting, the hip joint should not be allowed to be lower than the knee. It is important to always sit on hard chairs with a cushion on them.
Doctors do not advise choosing soft chairs for sitting, since when standing up, the hip joint receives extra stress. While lying on the bed, you should move your leg to the side. It is forbidden to sit in a cross-legged position.
The next day after endoprosthetics, you can get up and walk slowly 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:
- moving the straight leg back,
- flexion of the limbs with the work of the hip and knee joints.
Second phase
The second phase is called the “deceptive possibilities” phase. It lasts from 5 to 21 days after endoprosthetics. At this time, motor loads should be increased.
Slow descent and ascent of the stairs is allowed; it is important to pay attention to walking, but subject to the following rules:
- Walking does not take more than half an hour at a time,
- To climb stairs, you should first place your healthy leg on the step, and then the operated leg.
- You can only walk with crutches or special walkers.
The phase is called “deceptive possibilities” because the pain almost goes away, the patient begins to feel that he can do much more than the doctor allows. For example, patients begin to walk too much and include sex in their daily routine.
Many patients are irresponsible about the rules that prevent joint dislocation, that is, they stop placing a pillow or bolster between their thighs. This leads to increased pain and dislocation of the operated joint.
The most effective physical therapy exercises that should be added in this phase:
- Lie on your stomach in this position and bend your knees so that your heel points toward your buttocks. Then you can raise your legs, tensing your gluteal muscles.
- Alternately move your legs to the sides,
- Bend your knees without lifting your feet off the floor.
Third phase
Exercises in the third phase of exercise therapy can be done when the ligaments and muscles are stronger and the joint has taken root. This usually occurs several months after hip surgery.
A set of exercises is performed at home. The load is gradually increased using weights. For these purposes, use an elastic bandage.
The “getting started” phase allows you to avoid using a roller between your thighs. Doctors freely allow patients to have sex.
The duration of walking during this phase should increase and amount to up to 4 hours a day. Despite the fact that the phase involves a significant increase in the load on the joint, if pain appears, you should immediately stop exercising.
At the initial stages, exercises can be performed under the supervision of a rehabilitation specialist.
The following exercises should help with recovery:
- moving the affected leg to the side with resistance,
- work of the hip joint with resistance.
This phase usually begins with exercise on an exercise bike. The seat should be adjusted so that, with your knees straight, your feet lightly reach the pedals.
Exercises should begin by rotating the pedals not forward, but backward. The first lessons are always short in time.
Late postoperative period
If hip replacement was done more than three months ago, but pain and discomfort still appear in the leg when walking, you should reduce the load on the limb with the help of a cane.
Hip replacement surgeries allow patients to return to normal life and work within three months. Driving as usual is also permitted.
But if the work involves active movements, you need to take a break and rest every 1-2 hours, hip replacement surgery will require a certain daily routine. Those who love sports should try skiing, swimming and cycling.
It must be remembered that self-treatment after hip replacement is unacceptable and will cause serious harm to health.
You may have heard about a non-drug method that was created in the 40s. It was originally recommended for restoring the singing voice.
Almost thirty years later (1973), phonation teacher (author of the method) Alexandra Nikolaevna Strelnikova received an author’s 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 accessible method that is based on a powerful, forced inhalation through the nose and a slow and smooth exhalation.
Moreover, this prohibits holding air or expelling it from the lungs when exhaling. An active and powerful breath is combined with compression of the chest. This allows additional oxygen to enter the body’s tissues and improves well-being. Thanks 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 effects on the body can be felt within 15 minutes. If you do it correctly, your breathing will become easier, there will be lightness, a surge of strength, efficiency, and your mood will significantly improve.
Contraindications
Despite the proven and recognized benefits of traditional medicine, breathing according to Strelnikova (exercises) also has contraindications. These include:
- pathologies of internal organs;
- feverish condition and high temperature;
- brain contusion and spinal injuries;
- cervical osteochondrosis (old);
- various bleedings;
- hypertension;
- increased ocular or intracranial pressure;
- myopia;
- thrombophlebitis;
- glaucoma;
- gallstones or kidney stones;
- diseases of the heart and blood vessels.
The question of whether Strelnikova’s technique (short breathing exercises) is right for you can only be answered by your attending physician after additional research. Cases have been recorded where, when performed in a gentle manner, it significantly alleviated the condition even in patients confined to bed.
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 breathe actively and noisily. At this time, the wings of the nose are pressed against the septum (involuntarily). The energetic inhalation should resemble 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 removed through the mouth. Exhalation should be without any effort. The desire to exhale actively can cause not only a disruption in the respiratory rhythm, but also lead to
- Exercises that are aimed at recovery correct 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 the rhythm.
- Movement and inhalation are a single element of breathing exercises. They need to be done simultaneously. You can't do this one by one. 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 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 numbers (for example, 3, 5), according to the followers of this gymnastics, requires skill 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 (same pauses);
- fifth and sixth days: 6 repetitions of 16 breaths (pauses ten seconds);
- from the seventh day: 3 sets of 32 breaths (pauses remain).
In addition to the rhythm, it is necessary to maintain good mood and good spirits while doing the exercises. This way you will achieve greater results in healing your body.
This is very effective gymnastics breathing. Strelnikova developed the exercises with the expectation that they would be performed regularly. Absences from classes are not allowed. After 30 days of training, rest breaks 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 may be caused by a temporary oversaturation of the brain with oxygen.
Basic exercises
All exercises of the Strelnikova complex do not need to be performed at the beginning of classes. Even the basic 12 episodes should be split up first. Master the first three exercises, only after that add one every day until you master the entire complex.
"Palms"
A very simple breathing exercise. Strelnikova developed it so that even very young children could perform it. Turn your open palms away from you. Elbows in bent state directed vertically downwards. 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.
"Epaulettes"
Feet shoulder width apart. Relax your shoulders, raise your head. Clench your hands into fists at waist level. As you inhale, sharply throw your arms down, unclench your fists and spread your fingers. The muscles of the shoulders, forearms (“shoulder straps”), as well as the hands should experience slight tension at this time. The initial series consists of 8 inhalations and exhalations (3 seconds pause). Number of episodes - 12.
"Pump"
Shoulders down, arms along the body. Bend over (slowly), imagining that you are holding a pump, and inhale loudly and sharply. Then exhale slowly. The exercise is repeated 12 times. Pause - 3 seconds.
Making classes more difficult
Having mastered the basic exercises, you can begin 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, arms are at the sides of the body. Taking a sharp breath, squat down shallowly. Turn your body to the right. At the same time, bend your elbows and clench your palms into fists. Exhale slowly and you can return to the starting position. After this, the exercise is repeated in left side. 12 sets of 8 exercises in both directions.
"Hug your shoulders"
We continue to study breathing according to Strelnikova. Exercises for asthma necessarily include this series. Bend your elbows, raising them to shoulder level so that your left hand is above your right elbow and, accordingly, your right hand is above your left elbow. Along with a sharp breath, hug yourself without changing your arms 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 inhalation movements, 12 approaches.
"Head turns"
Another exercise that is effective for asthma. Follow alternate turns head left and right - without delay, accompanying the movements with sharp breaths. Exhalation occurs through an 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 “Hug your shoulders” exercise. 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 there is a noisy sharp breath. Shoulders should not be raised; the body and neck should be 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 effective method treatment and prevention (in the absence of contraindications) for most people. Even pregnant women are shown Strelnikova. Exercises for children, as well as for pregnant women, should be carried out under the supervision of a doctor. To prevent diseases, classes are held in the mornings or evenings. After a busy day, they will help get rid of fatigue.
Breathing according to Strelnikova: exercises for bronchitis
Three basic exercises are used to treat and prevent this serious disease: “Hug your shoulders”; "Eight"; "Pump". This complex promotes better mucus removal, it stops coughing attacks, giving rest to the ligaments and bronchi. We recommend that everyone who is susceptible to frequent bronchitis master 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 attack due to 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 you cough and exhale, push your stomach from top to bottom. This way you will help the diaphragm. As a result, the phlegm will come out easier.
Exercises for weight loss
We continue to tell you about breathing according to Strelnikova. Exercises for weight loss will likely be of interest to 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, similar to a clap or a shot.
- Exhalation is natural, unnoticeable. Don't hold your breath as you exhale.
Do not forget about the basic rule on which breathing according to Strelnikova is based. The exercises begin while inhaling. The main complex is performed four times, eight breaths each. You can gradually increase the number of approaches.
Today Strelnikova breathing is becoming very popular. Exercises for weight loss are a basic set of simple but effective movements. They can be performed by people with different levels physical training. In addition, more complex exercises are used to lose weight. They can be started after lengthy preparation. Start with the basics. They will allow you to achieve excellent results when performed regularly and correctly.
First, “Palms”, “Epaulettes”, “Cat” are performed. Then, “Big Pendulum” and “Hug Your Shoulders” are gradually added to them. Strictly observed simple circuit- 4 sets of 8 breaths with a break of 3 seconds.
It has been experimentally proven that Strelnikova breathing (exercises) is quite effective. Reviews from people who have mastered this technique indicate that regular exercise to lose weight helps cure various diseases. Main principle This technique involves the use of abdominal breathing, while thoracic breathing is suppressed. In this case, the diaphragm becomes much more tense, its muscles are strengthened, and therefore blood flow in the organs improves. This cleanses them of waste 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:
- the feeling of hunger is noticeably dulled;
- the functioning of the gastrointestinal tract improves;
- fat cells are actively broken down;
- immunity is strengthened;
- the functioning 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 also be performed by sick teenagers. Many note that the advantage of this complex is that the whole family can do it. At the beginning (the first lesson with the child), three exercises will be quite enough. You should exercise twice a day - before breakfast and after dinner.
Having mastered this simple gymnastics for breathing, with regular classes you can get rid of various ailments that often affect children aged 3-7 years. They often become chronic - tonsillitis, bronchitis, frequent colds.
So, what movements does Strelnikova’s breathing exercises recommend starting with? The exercises are already familiar to you - “Palms”, “Pump”, “Epaulettes”. 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.
Treatment for stuttering
Most effective exercises for the treatment of this pathology are “Hug your shoulders” and “Pump”. With children who stutter, 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 vocal cords in the larynx they make a counter movement. The baby, through activities, helps them to close closer together. After two months of regular training, the child’s breathing changes. It becomes deeper, the diaphragm and lung tissue are trained, and the muscles of the nasopharynx are strengthened. A stream 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) is advisable to supplement with classes with a speech therapist. In this case, the problem will be resolved faster.
