Breathing gymnastics by Strelnikova is a non-drug healing method created at the turn of the 30s and 40s as a way to restore a singing voice. In 1972, the author of the method, teacher-phoniator Alexandra Nikolaevna Strelnikova, received a copyright certificate for her development, which passed 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 a 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 immunity, 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;
- violations of the musculoskeletal system (injuries of the spine, scoliosis, kyphosis);
- disorders and defects of the genitourinary system (enuresis, phimosis, etc.);
- stuttering and diseases of the vocal apparatus;
- Various neuroses.
Exercises (classes for various diseases)
Breathing gymnastics A.N. Strelnikova includes a lot of exercises, but the basic ones are three - “Palms”, “Pogonchiki” and “Pump”. These exercises are present in all specialized complexes aimed at the treatment of certain diseases.
1. Exercise "Palms".
Starting position - standing or sitting straight, arms bent at the elbows, palms directed 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 "Carriers".
Starting position - standing or sitting straight, legs slightly narrower than shoulder width, hands at waist level, palms clenched into fists. As you inhale, lower your arms sharply, unclenching your fists and spreading your fingers, and at this moment try to strain your hands and shoulders with maximum force. Do 8 sets of 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 initial position as if you were a pump. Do 8 sets of 8 times.
Gymnastics Strelnikova with bronchitis
With this disease physiotherapy Strelnikova helps facilitate coughing and stimulates the excretion of sputum. You should do 2 times a day for 30 minutes, performing 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 wrap your arms around your shoulders. As you exhale, spread your arms slightly apart. For greater effect, it is recommended to alternate breaths through the nose and breaths through the mouth - both of them should be performed 16 times.
3. Exercise "Eight".
Starting position - standing straight, feet shoulder-width apart. Lean forward, inhale quickly 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 Strelnikova for weight loss
Breathing exercises according to the Strelnikova method will also help people suffering from overweight. Along with exercise "Palms", "Leaders" And "Pump" the main complex includes an exercise "Cat":
Starting position - standing straight, legs slightly narrower than shoulder width, arms lowered along the body, and the body is relaxed. Inhale through your nose and slowly squat down while turning your torso to the left. During the turn, the arms should be slightly bent at the elbows, and the palms clenched into fists. After completing the turn, exhale and repeat the exercise with a turn to the right. In total, perform the exercise 12 times for 8 squats.
The complex ends with the exercise "Hug your shoulders".
Gymnastics Strelnikova with asthma
Performing gymnastics according to 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 how 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 to your chest, while exhaling for a long time through your mouth. Repeat the movement as many times as you can.
2. Put 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 the left nostril with your fingers, inhale, then close the 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 to your stomach with your hands. Repeat the exercise, this time pulling your right knee up.
5. Sharply, jerkily inhale through the nose at the expense of "one-two-three", then exhale through the teeth, pronouncing the sounds "z", "sh".
6. Exercise "Lumberjack". Starting position: standing, hands clasped in the castle. While inhaling, raise your hands up, and then, as you exhale, sharply lower them down with the sound “uh” or “uh”.
Gymnastics Strelnikova with sinusitis
To get rid of the disease as soon as possible, exercises should be done in 4 sets, making a small 5-second break between them. The most effective for sinusitis are exercises such as “Palms”, “Crosses”, “Pump”, “Cat”, “Hug Your Shoulders” and “Big Pendulum”. The last exercise is a combination of the “Pump” and “Hug Your Shoulders” exercises: from a standing position, feet shoulder-width apart, on an inhale, lean forward as if working with a pump, and on the next inhale, straighten up and wrap your arms around your shoulders.
Breathing exercises Strelnikova with stuttering
For the treatment of stuttering, it is necessary, first of all, to perform the exercises "Pump" and "Hug your shoulders", which allow you to improve ventilation of the lungs and develop extremely deep breathing.
As a result of the regular performance of these and other exercises from the Strelnikova gymnastics complex, a person suffering from laryngospasm changes the stereotype of breathing and speech, which helps to get rid of the disease. For achievement best results gymnastics should be performed daily 2 times a day before meals or 1.5-2 hours after meals.
Breathing exercises Strelnikova for children
Breathing exercises according to Strelnikova can be performed from 3-4 years old. Such gymnastics allows you to increase immunity, so it is especially recommended for children who often suffer from colds. In addition, exercises contribute to the development of flexibility and plasticity, help eliminate postural disorders and, in general, optimize the work of a growing organism.
Before learning gymnastics according to Strelnikova, teach your child to breathe in the air correctly: the breath must be jerky and short, only with the nose. Together with your baby, smell the flower, inhale the aroma of an apple or freshly cut grass, and only then proceed to mastering the three basic exercises: "Palms", "Shoulders" and "Pump". Exercises must be done in rhythm front step(imitating the soldiers on the march, walk 2-3 minutes in place and then you will feel the rhythm).
Contraindications
Breathing exercises according to the Strelnikova method are contraindicated at very high blood pressure, a heart attack, a 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 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 rules:
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.
On fresh air working with children is 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
Exercise "Palms"
Initial 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.
Exercise "Palms" performed standing.
Exercise "Leaders"
Initial position: stand up straight, clench your hands into fists and press them to your stomach at waist level. When inhaling, sharply push your fists to the floor, as if pushing up from it. During the push, the fists are unclenched. At the same time, the shoulders should be tense, arms straight, stretching to the floor, fingers spread wide.
On exhalation, return the hands to their original position (on the belt, clench your fingers into fists, relax your shoulders. Do not raise your hands above the belt.
Make 8 breaths-movements in a row, then rest for 3-4 s and again take 8 breaths-movements.
Norm: 12 times for 8 breaths-movements, or 6 times for 16 breaths-movements, or 3 times for 32 breaths-movements.
Exercise "Leaders" can be done sitting, standing or lying down.
Exercise "Pump"
Initial 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.
Exercise "Cat"
Initial 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.
Exercise "Cat" performed standing.
Exercise "grab your shoulders"
Initial 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.
Exercise "grab your shoulders" performed standing.
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.
Initial 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".
Exercise "Head Turns"
Initial 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
Exercise "Ears"
Initial position: stand straight, feet slightly narrower than shoulder width. Tilt your head slightly to the right - the right ear goes to the right shoulder, take a short noisy breath through the nose. Then slightly tilt your head to the left, the left ear goes to the left shoulder, again take a short noisy breath through the nose.
Attention!
When performing exercises according to the method Strelnikova exhalation should be done after each breath independently, through the mouth.
When performing the exercise, you should stand straight and look straight ahead and, as if mentally, someone speak: “Ai-ai! What a shame!”. In this case, you must try to keep your shoulders in an absolutely motionless state (this exercise resembles "Chinese dummy"). The exhalation should go passively in the interval between breaths, but the head should not be stopped in the middle.
Exercise "Pendulum Head" ("Small pendulum")
Initial position: stand straight, feet slightly narrower than shoulder width.
Lower your head down, look at the floor - a sharp short breath. Raise your head up, look at the ceiling - a sharp short breath. The exhalation leaves passively in the intervals between breaths, while the head does not stop in the middle. In no case should you strain your neck.
Exercise "Rolls"
Initial 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 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 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.
Exercise "Rolls" can only be done while standing.
Exercise "Forward Step" (rock'n'roll)
Initial 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. Exercise "Forward Step" can be done standing, sitting or lying down.
Exercise "Back step"
Initial 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 session (after about 15–20 minutes) recommended to do 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 methods in Russia is Strelnikova's breathing exercises.
At first, gymnastics was based on exercises aimed at developing vocal abilities in people. But, applying this method on her own daughter, who suffered from a heart disease, Strelnikova saw that the child's condition 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 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 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 of the 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.
- 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.
- 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.
- It implies a combination of inhalation and exhalation with special exercises. This combination engages the arms and legs, head, neck, lumbar, abdomen, hips, shoulders and spine, and helps to strengthen muscles and tone the body.
- 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.
- 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:
- diseases of the 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 increased tone uterus, oxygenates the body 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 take a quick breath of 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 Pump and Hug Your Shoulders exercises. 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 "Grap 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 condition.
Correct breathing in combination with physical exercises also brings effective help to 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 skin problems characteristic of adolescence.
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
Don't underestimate the value physiotherapy exercises with it 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 children preschool age conduct classes in a playful way 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.
To stretch the spinal column, it is better to practice on a 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:
- Stretching of the spine. Lying on your stomach, pull the lower and upper limbs. Do the exercise 4 times for 15 seconds.
- "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.
- 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.
- 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:
- Hand rotation. Stand straight, spread your elbows to the sides, place the fingertips on your shoulders. Make rotational movements with your hands back. It is important that the range of motion is not too large.
- 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.
Can be done at home simple exercises, which will strengthen the muscles and prepare it for further physical exertion:
- 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.
- 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.
- Lying on back, lower limbs flexed knee joints. Knees need to get the forehead.
- 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, 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, such exercises for correcting scoliosis are suitable for children to perform. lumbar spine:
- Starting position, sitting on your knees, heels pressed to the buttocks, hands are on your knees. Taking a breath, bend at the waist, thoracic region should be immobile. As you exhale, exhale and bend.
- 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 dimple of the left lower limb. The left hand touches the bent knee of the right leg, and right hand taken aside. Then inhale and turn your head to the right as much as possible. Stay in this position for a few seconds.
- 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: 
- Take the right upper limb back, and raise the left up.
- Pump exercise. 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 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:
- When curvature of the spine should avoid asymmetric physical activity such as boxing, tennis and fencing.
- Some sports, for example, wrestling, high jump, weightlifting, involve excessive loads on the spinal column.
- Badminton, tennis, golf are contraindicated due to sharp turns.
- Cycling can provoke the development of kyphosis, as the back will be constantly bent due to the low handlebars.
- Artistic gymnastics, rugby, football, hockey are dangerous in terms of spinal injuries.
And here 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.
aim rehabilitation period after surgery of the knee or hip joint is repeated training of 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 is observed for quite a long time pain. 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:
- physiotherapy,
- medical treatment,
- therapeutic exercises. One of important elements rehabilitation process after endoprosthetics is exercise therapy, that is, therapeutic exercises. 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:
- "Foot Pump" Repeated foot movements up and down. Exercise is done throughout the rehabilitation process,
- Prolonged tension in the anterior thigh muscle
- Contraction of the buttocks for 5 seconds,
- Bending the leg at the knee, supporting the heel,
- Elevate the operated leg for a few seconds,
- Taking the leg to the side and returning it to its previous position,
- 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 preventive measures vascular disorders, doctors advise to bandage 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:
- Walking does not take more than half an hour at a time,
- To climb the stairs, you should first place the healthy leg on the step, and then the operated one,
- 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.
At the initial 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 a 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 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.
You may have heard about a non-drug method that was created in the 40s. It was originally recommended for restoring a singing voice.
Almost thirty years later (1973), the teacher-phoniator (the author of the method) Alexandra Nikolaevna Strelnikova received a copyright certificate for her unique development, which went through the registration procedure with the Institute of Patent Examination.
What is the essence of the methodology?
Unlike traditional breathing exercises, which focus on time and exhalation, Strelnikova breathing (exercises) is a simple and affordable method that is based on a powerful, forced inhalation through the nose and a slow and smooth exhalation.
Moreover, this forbids holding air or expelling it from the lungs when exhaling. Active and powerful inhalation combined with contraction chest. This allows oxygen to additionally enter the tissues of the body and helps to improve well-being. Due to the inverse coordination of breathing and movements, the development of muscles that are associated with breathing is stimulated.
It should be noted that each breathing exercise gives a very quick effect. Strelnikova was able to develop a complex whose beneficial effect on the body can be felt after 15 minutes. If it is performed correctly, your breathing will become easier, lightness will appear, a surge of strength, efficiency, and your mood will improve significantly.
Contraindications
Despite the benefits proven and recognized by traditional medicine, breathing according to Strelnikova (exercises) also has contraindications. These should include:
- pathology of internal organs;
- fever and high temperature;
- brain contusion and spinal injury;
- cervical osteochondrosis (old);
- various bleeding;
- hypertension;
- increased ocular or intracranial pressure;
- myopia;
- thrombophlebitis;
- glaucoma;
- stones in the gallbladder or kidneys;
- diseases of the heart and blood vessels.
When asked if Strelnikova’s technique (short breathing exercises) is right for you, only your attending physician can answer after additional research. Cases have been recorded when it was performed in a sparing mode, significantly facilitating the condition even in bedridden patients.
What do you need to know before starting classes?
Beginners who are just getting acquainted with the Strelnikova method need to learn the basic rules:
- First of all, you need to learn how to actively and noisily inhale. At this time, the wings of the nose are pressed against the septum (involuntarily). Energetic breath should be reminiscent of clapping your hands.
- According to those who have already mastered this technique, Strelnikova's technique is not at all complicated. Short breathing exercises involve a smooth, natural exhalation. Remaining air is expelled through the mouth. Exhalation should be effortless. The desire to exhale actively can cause not only a failure of the respiratory rhythm, but also lead to
- Recovery exercises correct breathing, should be performed on the account. In this case, all elements of this technique are correctly performed, 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 respiratory gymnastics. They need to be done at the same time. You cannot do this in sequence. In this case, it does not matter at all whether the patient is standing, lying or sitting. It largely depends on the severity of the disease.
- The number of any exercises should be a multiple of 4. This is a musical size that will easily help you calculate the load. On the fourth day, the number of exercises increases to 16, and then to 24 and 32. The rhythm, which is made up of odd values (for example, 3, 5), according to the followers of this gymnastics, requires skills and physical endurance.
Between series of exercises, a pause for rest is allowed for no more than ten seconds. In this case, the activity looks like this:
- the first two days: 24 sets of 4 breaths (pauses of 10 seconds);
- the next two days: 12 sets of 8 breaths (same pauses);
- fifth and sixth day: 6 repetitions of 16 breaths (pauses ten seconds);
- from the seventh day: 3 sets of 32 breaths (pauses are preserved).
In addition to the rhythm, it is necessary to maintain good mood and good spirits by doing the exercises. So you will achieve a greater effect in healing the body.
This is very effective gymnastics breathing. Strelnikova developed the exercises with the expectation that they would be performed regularly. Class breaks are not allowed. After 30 days of training, pauses for rest should be gradually reduced to 5, and then to 3 seconds, provided that you feel good.
You should not be bothered by slight fatigue or dizziness. This can be caused by a temporary oversaturation of the brain with oxygen.
Basic exercises
All exercises of the Strelnikova complex at the beginning of classes do not need to be performed. Even the base 12 episodes need to be split up first. Master the first three exercises, only after that add one daily until you master the whole complex.
"Palms"
A very simple breathing exercise. Strelnikova designed it so that even very young children could perform it. Turn your open palms away from you. Elbows in bent state directed vertically down. We take noisy, powerful breaths, sharply clenching our palms into fists at this time. Repeat the exercise 4 times, exhaling slowly. After four repetitions, pause for 4 seconds.
"Leaders"
Legs shoulder width apart. Relax your shoulders, raise your head. Squeeze your hands into fists at waist level. With an inhalation, sharply throw your hands down, open your fists and spread your fingers. The muscles of the shoulders, forearms ("shoulder straps"), as well as the hands at this time should experience a slight tension. The initial series is 8 breaths (3 seconds pause). Number of episodes - 12.
"Pump"
Shoulders down, arms along the body. Bend over (slowly) imagining that you have a pump in your hands, inhale noisily and sharply. Then exhale slowly. The exercise is repeated 12 times. Pause - 3 seconds.
We complicate classes
Having mastered the basic exercises, you can proceed to study the rest of the complex, adding something new to your workouts every day.
"Cat"
Place your feet slightly narrower than shoulder width. Shoulders are relaxed, lower your arms to the sides of your body. Taking a sharp breath, sit down shallowly. Turn the body to the right. Bend your elbows at the same time, clench your palms into fists. Slow exhalation, and you can return to the starting position. The exercise is then repeated for left side. 12 sets of 8 exercises in both directions.
"Hug your shoulders"
We continue to study breathing according to Strelnikova. Asthma exercises are sure to include this series. Bend your elbows, raising them to shoulder level so that the left hand is above the right elbow and, accordingly, the right hand is above the left elbow. With a sharp inhalation, hug yourself without changing hands or crossing them. One hand will hug the shoulder, the second will be in the armpit. We return to the starting position with a slow exhalation. The series consists of 8 breath movements, approaches - 12.
"Head Turns"
Another exercise that is effective for asthma. Fulfill alternating turns heads left and right - without delay, accompanying the movements with sharp breaths. Exhalation occurs through the open mouth involuntarily. 12 sets of 8 movements (break 4 seconds).
"Big Pendulum"
This exercise includes the previous two. First, we perform the movements from the “Pump”, after that, without taking a break, we perform the exercise “Hug your shoulders”. The exercise consists of 12 sets of 8 movements.
"Ears"
We begin to shake our heads: to the right - we reach the right shoulder, to the left - to the left. With every movement, a noisy sharp breath. Shoulders should not be raised, the body and neck are relaxed. The exercises included in the basic cycle: “Rolls”, “Steps”, “Pendulum with the head”, can be performed only after a good mastery of the first 8 exercises. This complex is shown as effective method treatment and prevention (in the absence of contraindications) for most people. Even pregnant women are shown to Strelnikova. Exercises for children, as well as for pregnant women, should be carried out under the supervision of a physician. For the prevention of diseases, classes are held in the mornings or in the evenings. After a busy day, they will help get rid of fatigue.
Breathing according to Strelnikova: exercises for bronchitis
Three main exercises are used to treat and prevent this serious disease: “Hug your shoulders”; "Eights"; "Pump". Such a complex contributes to a better sputum discharge, it stops coughing attacks, giving peace to the ligaments and bronchi. For everyone who is prone to frequent bronchitis, we recommend mastering breathing according to Strelnikova. The exercises are simple, but perform them strictly in accordance with the recommendations of the author of the complex.
What to do during a coughing fit with bronchitis? You should tilt your head down. Relax your neck muscles completely. Place your palms on your stomach on either side of your navel. When coughing and exhaling, push the stomach from top to bottom with a push. In this way you will help the diaphragm. As a result, mucus will come off easier.
Exercises for weight loss
We continue to tell you about breathing according to Strelnikova. Exercise for weight loss is likely to interest many of our readers. To achieve maximum effect, some rules must be observed:
- The main focus is on the breath. It should be short, noisy, sharp, like a clap or a shot.
- Exhalation - natural, hardly noticeable. Don't hold your breath as you exhale.
Do not forget about the basic rule on which Strelnikova's breathing is based. Exercises begin to be performed on inspiration. The main complex is performed four times for eight breaths. You can gradually increase the number of approaches.
Strelnikova's breathing is becoming very popular today. Weight loss exercises are a basic set of simple but effective movements. They can be performed by people with different levels physical training. In addition, more complex exercises are also used for weight loss. They can be started after a long preparation. Start classes with the basics They will allow you to achieve excellent results with regular and correct implementation.
At first, “Palms”, “Poles”, “Cat” are performed. Then “Big Pendulum”, “Hug Your Shoulders” are gradually added to them. A simple scheme is strictly observed - 4 sets of 8 breaths with a break of 3 seconds.
It has been empirically proven that breathing according to Strelnikova (exercises) is quite effective. Reviews of people who have mastered this technique suggest that regular exercise for weight loss helps to cure various diseases. Main principle of this technique - the use of abdominal breathing, while chest breathing is inhibited. In this case, the diaphragm is much more strained, its muscles are strengthened, and therefore the blood flow in the organs improves. This cleanses them of toxins and toxins. In addition, abdominal breathing increases lung capacity. After several months of constant exercise, it can be increased by 0.3 liters.
This gymnastics activates the following processes:
- noticeably dulls the feeling of hunger;
- improves the work of the digestive tract;
- fat cells are actively split;
- immunity is strengthened;
- the work of the nervous system is normalized.
Breathing exercises according to Strelnikova: exercises for children
This unique technique Suitable for kids ages 3 and up. These simple exercises can be performed by sick teenagers. Many note that the advantage of this complex is the ability to deal with it with the whole family. In the beginning (the first lesson with a child), three exercises will be enough. You should do it twice a day - before breakfast and after dinner.
Having mastered this simple gymnastics for breathing, regular classes you can get rid of various ailments that often affect children aged 3-7 years. It is they who often turn into a chronic form - tonsillitis, bronchitis, frequent colds.
So, with what movements does Strelnikova's breathing exercises recommend starting classes? The exercises are already familiar to you - “Palms”, “Pump”, “Purples”. This is the basis of the complex, to which more complex elements are gradually added. Having mastered them, you can conduct classes on the treatment and prevention of such serious diseases as bronchitis and asthma. It is better if the doctor conducts the first lesson.
Treatment for stuttering
Most effective exercises for the treatment of this pathology are "Hug your shoulders" and "Pump". With stuttering children they are carried out twice a day. These exercises are basic, but others can be added to the complex.
Speech therapists note that Strelnikova's breathing exercises (exercises for children), for example, "Hug your shoulders" contribute to the fact that vocal cords in the larynx make an oncoming movement. The kid with classes helps them to close more closely. After two months of regular training, the child's breathing changes. It becomes deeper, the diaphragm and lung tissue are trained, the muscles of the nasopharynx are strengthened. A jet of air, passing through the larynx during exhalation, vibrates and massages the vocal cords, forcing them to close when pronouncing sounds.
Breathing according to Strelnikova (exercises for children) should be supplemented with classes with a speech therapist. In this case, the problem will be solved faster.
