Using relaxation exercises with children.
Modern preschoolers are sometimes loaded no less than adults. Visiting kindergarten, various circles and sport sections, they receive a large number of information, get tired physically and emotionally. After all, you need to be in time everywhere!
Such loads adversely affect the health of children. Therefore, it is so important to use relaxation exercises when working with preschoolers.
For some reason, it is generally accepted that relaxation and meditation methods are shown only to adults. In fact, this is not entirely true. Yes, frankly, it is difficult to explain to a three-year-old child what meditation is. Therefore, the relaxation of children before school age requires a special look and approach. The main thing is to use it correctly and skillfully.
The nervous system of a preschool child is far from perfect. It is difficult for children to control the processes of excitation and inhibition nervous system. This explains restless sleep or problems with falling asleep after active games. First of all, this applies to active children. But, despite this, there are many ways by which you can calm the "loosened" child.
For the formation of emotional stability of the child, it is important to teach him to control his body. In the process of development, education and training, children receive a huge amount of information that they need to learn. Active mental activity and the accompanying emotional experiences create excessive excitation in the nervous system, which, accumulating, leads to tension in the muscles of the body. The ability to relax allows you to eliminate anxiety, agitation, stiffness, restores strength, increases energy.
Having learned to relax, each child receives what he previously lacked. This applies equally to any mental processes: cognitive, emotional or volitional. In the process of relaxation, the body redistributes energy in the best possible way and tries to bring the body to balance and harmony.
Children very quickly learn this difficult ability to relax. Even we adults have a lot to learn from them!
Relaxing, excited, restless children gradually become more balanced, attentive and patient. Children who are inhibited, constrained, lethargic and timid acquire confidence, vigor, freedom in expressing their feelings and thoughts.
If we purposefully teach children to relieve excess stress and restore balance, we will contribute to the preservation of the health of our children!
Relaxation exercises with focus on breathing | |
"Lazy cat" Raise your hands up, then stretch forward, stretch like a cat. Feel how the body stretches. Then sharply lower your hands down, pronouncing the sound “a”. | "Blow out the candle." Inhale deeply, drawing as much air into the lungs as possible. Then, stretching out your lips with a tube, exhale slowly, as if blowing on a candle, while pronouncing the sound “u” for a long time. |
Facial relaxation exercises | "Naughty cheeks". Take in air by puffing out your cheeks. Hold your breath, slowly exhale the air, as if blowing out a candle. Relax your cheeks. Then close your lips with a tube, inhale the air, drawing it in. The cheeks are retracted. Then relax your cheeks and lips. |
"Evil has calmed down." Tighten your jaw, stretching your lips and exposing your teeth. Roar with all your might. Then take a few deep breaths, stretch, smile and, opening your mouth wide, yawn: And when I get very angry, I tense up, but I hold on. | "Locked mouth". Purse your lips so that they are not visible at all. Close your mouth with a “lock”, tightly squeezing your lips. Then relax them: I have a secret, I won't tell you, no (purse your lips). |
Neck relaxation exercise | "Curious Barabara". Starting position: standing, feet shoulder-width apart, arms down, head straight. Turn your head to the left, then to the right. Inhale-exhale. The movement is repeated 2 times in each direction. Then return to initial position relax muscles: Curious Varvara looks to the left, looks to the right. |
Arm muscle relaxation exercises | "Lemon". Lower your hands down and imagine that there is a lemon in your right hand, from which you need to squeeze the juice. Slowly clench your right hand as tightly as possible into a fist. Feel how tense right hand. Then throw the "lemon" and relax your hand: I will take a lemon in my hand. |
"Pair" (alternating movement with tension and relaxation of the arms). Standing opposite each other and touching the partner's forward palms, straighten your right arm with tension, thereby bending the partner's left arm at the elbow. Left hand while bending at the elbow, while the partner straightens. | "Vibration". What a wonderful day today! |
Leg muscle relaxation exercises | "Deck". Imagine yourself on a ship. Shakes. In order not to fall, you need to spread your legs wider and press them to the floor. Clasp your hands behind your back. The deck rocked - transfer the body weight to the right leg, press it to the floor ( right leg tense, left relaxed, slightly bent at the knee, toe touches the floor). Straighten up. Relax your leg. It swung in the other direction - to press the left leg to the floor. Straighten up! Inhale-exhale! It began to rock the deck! Press your foot to the deck! We press the leg tighter, And we relax the other. |
"Horses". Our legs wobbled | "Elephant". Put your feet firmly, then imagine yourself as an elephant. Slowly transfer the body weight to one leg, and raise the other high and lower it to the floor with a “roar”. Move around the room, alternately raising each leg and lowering it with a kick of the foot on the floor. Breathe out "Wow!" |
Relaxation exercises for the whole body | "Snow Woman" Children imagine that each of them is a snowman. Huge, beautiful, which was fashioned from the snow. She has a head, a torso, two arms sticking out to the sides, and she stands on strong legs. Beautiful morning, the sun is shining. Here it begins to bake, and the snowman begins to melt. Next, the children depict how the snowman melts. First the head melts, then one hand, then the other. Gradually, little by little, the body begins to melt. The snowman turns into a puddle that spreads on the ground. |
"Birds". Children imagine that they are small birds. They fly through the fragrant summer forest, inhale its aromas and admire its beauty. So they sat down on a beautiful wild flower and breathed in its light aroma, and now they flew to the highest linden, sat on its crown and felt the sweet smell of a flowering tree. But a warm summer breeze blew, and the birds, along with its impulse, rushed to the murmuring forest stream. Sitting on the edge of the stream, they cleaned their feathers with their beaks, drank clean, cool water, splashed and again rose up. And now we will land in the most comfortable nest in a forest clearing. | "Bell". Children lie on their backs. They close their eyes and relax to the sound of the lullaby “Fluffy Clouds”. “Awakening” takes place to the sound of a bell. |
"Summer day". Children lie on their backs, relaxing all the muscles and closing their eyes. Relaxation to the sound of calm music: I'm lying in the sun, | "Slow motion". Children sit closer to the edge of the chair, lean against the back, put their hands freely on their knees, legs slightly apart, close their eyes and sit quietly for a while, listening to slow, quiet music:
|
"Silence". Hush, hush, hush! |
Irina Dylgyrova
Relaxation exercises for working with preschool children
Usage relaxation exercises with children.
Modern preschoolers sometimes loaded no less than adults. Visiting a kindergarten, various clubs and sports sections, they get a lot of information, get tired physically and emotionally. After all, you need to be in time everywhere!
Such loads adversely affect the health of children. That is why it is so important in work with preschoolers to use relaxation exercises.
Active lifestyle, frequent stress in the family and on work often lead to overstrain, bad mood, and as a result - to depression. You need to learn how to relax and use the means relaxation and meditation to combat "overload". But what to do if Small child overstressed, overexcited and difficult to calm down after active games and communication? How to defeat children's hyperexcitability?
For some reason, it is believed that the methods relaxation and meditations are shown only to adults. In fact, this is not entirely true. Yes, frankly, it is difficult to explain to a three-year-old child what meditation is. That's why, relaxation of preschool children requires a special look and approach. The main thing is to use it correctly and skillfully.
Nervous system of a child preschool age far from being perfect. It is difficult for children to control the processes of excitation and inhibition of the nervous system. This explains restless sleep or problems with falling asleep after active games. First of all, this applies to active children. But despite this, there are many ways in which you can calm down "running around" child.
For the formation of emotional stability of the child, it is important to teach him control your body. In the process of development, education and training, children receive a huge amount of information that they need to learn. Active mental activity and accompanying emotional experiences create excessive excitation in the nervous system, which, accumulating, leads to tension in the muscles of the body. The ability to relax allows you to eliminate anxiety, agitation, stiffness, restores strength, increases energy.
Relaxation(from lat. relaxation - weakening, relaxation)- deep muscle relaxation, accompanied by the removal of mental stress. Relaxation can be both involuntary and voluntary, achieved as a result of the use of special psychophysiological techniques.
Relaxation exerciseswith focus on breathing:
"Blow out the candle."
Inhale deeply, drawing as much air into the lungs as possible. Then, stretching out your lips with a tube, exhale slowly, as if blowing on a candle, while pronouncing the sound “u” for a long time.
"Lazy cat"
Raise your hands up, then stretch forward, stretch like a cat. Feel how the body stretches. Then sharply lower your hands down, pronouncing the sound “a”.
Exercisesto relax facial muscles:
"Naughty cheeks".
Take in air by puffing out your cheeks. Hold your breath, slowly exhale the air, as if blowing out a candle. Relax your cheeks. Then close your lips with a tube, inhale the air, drawing it in. The cheeks are retracted. Then relax your cheeks and lips.
"Locked mouth".
Purse your lips so that they are not visible at all. Close your mouth with a “lock”, tightly squeezing your lips. Then relax them:
I have my secret, won't tell you, no (purse lips).
Oh how hard it is to resist without saying anything (4–5 s).
Nevertheless, I will relax my lips, and I will leave the secret to myself.
"Evil has calmed down."
Tighten your jaw, stretching your lips and exposing your teeth. Roar with all your might. Then take a few deep breaths, stretch, smile and, opening your mouth wide, yawn:
And when I get very angry, I tense up, but I hold on.
I squeeze my jaw tightly and scare everyone with a growl (growl).
For anger to fly away and the whole body to relax,
Take a deep breath, stretch, smile,
Maybe even yawn (mouth wide open, yawn).
Exercisesto relax the neck muscles:
"Curious Barabara".
Initial position: standing, feet shoulder-width apart, arms down, head straight. Turn your head to the left, then to the right. Inhale-exhale. The movement is repeated 2 times in each direction. Then return to starting position relax your muscles:
Curious Varvara looks to the left, looks to the right.
And then again forward - here a little rest.
Raise your head up, look at the ceiling as long as possible. Then return to starting position relax your muscles:
Comes back - relaxation is nice!
Slowly lower your head down, press your chin to your chest. Then return to starting position relax your muscles:
And now let's look down - the muscles of the neck have tensed!
Coming back - relaxing is nice!
Exercisesto relax the muscles of the hands:
"Lemon".
Lower your hands down and imagine that there is a lemon in your right hand, from which you need to squeeze the juice. Slowly clench your right hand as tightly as possible into a fist. Feel how tense your right hand is. Then throw a "lemon" and relax your hand:
I will take a lemon in my hand.
I feel like it's round.
I squeeze it a little -
I squeeze lemon juice.
All right, juice is ready.
I throw a lemon, relax my hand.
Run the same left hand exercise.
"Pair" (alternate movement with tension and relaxation of the arms).
Standing opposite each other and touching the partner's forward palms, straighten your right arm with tension, thereby bending the partner's left arm at the elbow. At the same time, the left hand bends at the elbow, and the partner straightens.
"Vibration".
What a wonderful day today!
We will drive away boredom and laziness.
They shook their hands.
Here we are healthy and strong.
Exercisesto relax leg muscles:
"Deck".
Imagine yourself on a ship. Shakes. In order not to fall, you need to spread your legs wider and press them to the floor. Clasp your hands behind your back. The deck rocked - transfer the body weight to the right leg, press it to the floor (the right leg is tense, the left is relaxed, slightly bent at the knee, the toe touches the floor). Straighten up. Relax your leg. It swung in the other direction - to press the left leg to the floor. Straighten up! Inhale-exhale!
It began to rock the deck! Press your foot to the deck!
We press the leg tighter, and relax the other.
"Horses".
Our legs wobbled
We will run along the path.
But be careful
Don't forget what to do!
Put your feet firmly, then imagine yourself as an elephant. Slowly transfer the body weight to one leg, and raise the other high and lower it to the floor with a “roar”. Move around the room, alternately raising each leg and lowering it with a kick of the foot on the floor. Breathe out "Wow!"
Exercisesto relax the whole body:
"Snow Woman"
Children imagine that each of them is a snowman. Huge, beautiful, which was fashioned from the snow. She has a head, a torso, two arms sticking out to the sides, and she stands on strong legs. Beautiful morning, the sun is shining. Here it begins to bake, and the snowman begins to melt. Next, the children depict how the snowman melts. First the head melts, then one hand, then the other. Gradually, little by little, the body begins to melt. The snowman turns into a puddle that spreads on the ground.
"Birds".
Children imagine that they are small birds. They fly through the fragrant summer forest, inhale its aromas and admire its beauty. So they sat down on a beautiful wild flower and breathed in its light aroma, and now they flew to the highest linden, sat on its crown and felt the sweet smell of a flowering tree. But a warm summer breeze blew, and the birds, along with its impulse, rushed to the murmuring forest stream. Sitting on the edge of the stream, they cleaned their feathers with their beaks, drank clean, cool water, splashed and again rose up. And now we will land in the most comfortable nest in a forest clearing.
"Bell".
Children lie on their backs. They close their eyes and relax to the sound of the lullaby “Fluffy Clouds”. “Awakening” takes place to the sound of a bell.
"Summer day".
Children lie on their backs, relaxing all the muscles and closing their eyes. passes relaxationto the sound of calm music:
I'm lying in the sun,
But I don't look at the sun.
We close our eyes, our eyes rest.
The sun caresses our faces
May we have a good dream.
Suddenly we hear: bom-bom-bom!
Thunder came out for a walk.
Thunder rumbles like a drum.
"Slow motion".
Children sit closer to the edge of the chair, lean against the back, put their hands freely on their knees, legs slightly apart, close their eyes and sit quietly for a while, listening to a slow, soft music:
Everyone can dance, jump, run, draw.
But not everyone knows how to relax, to rest.
We have a game like this - very easy, simple.
The movement slows down, tension disappears.
And it becomes clear - relaxation is pleasant!
"Silence".
Hush, hush, hush!
You can't talk!
We are tired - we need to sleep - we will lie down quietly on the bed,
And we will sleep quietly.
Implementation of such exercises children like it very much, because they have an element of the game. They quickly learn this difficult ability to relax.
Having learned to relax, each child receives what he previously lacked. This applies equally to any mental processes.: cognitive, emotional or volitional. In the process of relaxation, the body redistributes energy in the best possible way and tries to bring the body to balance and harmony.
Relaxing, excited, restless children gradually become more balanced, attentive and patient. Children who are inhibited, constrained, lethargic and timid acquire confidence, vigor, freedom in expressing their feelings and thoughts.
Such a systemic Job allows the child's body to relieve excess stress and restore balance, thereby maintaining health.
Adults who consider the life of preschool children simple and cloudless seriously underestimate the level of stress that falls on the child's body physically and emotionally. The amount of information received in just one day can provoke serious stress, which is why proper relaxation for children is one of the mandatory items in the daily routine.
Just a few minutes of interesting, simple and effective activities will provide the baby good mood, raise the level of his intelligence, reduce the risk of a nervous breakdown. Children are not yet able to independently remove the accumulated stress, which gradually accumulates and requires an exit. If an active and friendly toddler began to get tired quickly, lost interest in his favorite activities, suffers from insomnia and begins to act up for no reason, it is urgent to find the best relaxation option for him.
Features of muscular and respiratory relaxation techniques
Regardless of the type of exercises used, for preschool children, all classes should be conducted in the format of a game. Actions aimed at relaxing the muscles are best done immediately before a quiet hour. This will pay off motor activity baby and improve the quality of sleep. The breathing technique can be used in any environment, whenever it seems that the child cannot calm down on his own after watching an interesting program or an active game.
- Muscle relaxation. It may involve a massage or directly independent actions of the baby. Through many years of observation, scientists have been able to prove that muscle fibers, being in good shape, do not allow to fully engage in mental activity. Simple and affordable exercises provide a quick relaxation of the muscles, while the presence of special equipment is not always necessary. good effect is achieved by squeezing and unclenching the fists, tension and relaxation of the abdominal muscles.
Tip: A full range of manipulations is best done in a relaxed lying position, for 10-15 minutes. In order to achieve the desired result faster, it is necessary to provide the child with an appropriate environment. This implies a slightly dimmed light (curtained windows), quiet music.
- Breathing exercises. The correct implementation of a set of measures allows you to achieve a change in the composition of the blood in a child of preschool age, which leads to his calm. A deep breath not only saturates the blood with oxygen, but also helps to distract the baby from disturbing thoughts, the object of excitation. Against the background of a decrease in the level of adrenaline, complete relaxation and tranquility occur. The best option for manipulation would be a quiet room, but if desired, approach techniques can be used in a calm park, on a deserted playground. Only 10 minutes simple exercises in a certain sequence will allow the child to return the clarity of thinking, he will again be able to perceive new information. The same approach will allow you to quickly calm the child before bedtime or a quiet hour.
Arsenal effective exercises There are dozens of options in these areas. You just need to choose the right ones and follow the technique for their implementation.
Rules for conducting sound relaxation, auto-training, art therapy
Adults subconsciously use acoustic or sound relaxation to soothe themselves. They put on their favorite tracks, which distract from problems, relax, tune in the right way. Music affects preschool children no less pronounced, the main thing is to choose it correctly:
- It doesn't have to be electronic tracks.
- It is better to abandon the battery-powered musical toys that are so popular today. They make too harsh and annoying sounds that negatively affect the state of the child's psyche.
- The sounds made by all forgotten whistles or a metallophone are much more natural and are not associated with something aggressive in children.
- The best option for relaxing preschoolers of any age are acoustic compositions that imitate the sound of waves rolling on the shore, the sound of rain or forest with birdsong.
Contrary to popular belief, children perceive various auto-trainings very well. Actively involved in any game, they will gladly try to project a calm image onto themselves. So, by self-hypnosis, they quickly calm down and reach the maximum degree of relaxation. The main thing is to use terms that are understandable and familiar to the baby at the time of the lesson (not “sea breeze”, but “light breeze”).
Art therapy is one of the most popular relaxation techniques among preschool children. They are happy to draw, sculpt, design. This performs several tasks at once:
- The state of the nervous system is stabilized.
- The child develops creative abilities and the necessary skills.
- It is possible to use not only the visual functions of the baby, but also tactile ones.
- If you want to achieve quick and maximum relaxation, you need to choose the right plots to create, choose non-aggressive colors. It is better to refuse black, scarlet and burgundy. Children are most quickly calmed by the creation of forest and winter landscapes, the seabed.
It is worth considering that if a child categorically refuses to perform exercises in one of the above directions, you need to make sure that nothing bothers him in physical plane.None of the relaxation techniques will help when the baby is just not feeling well.
The specifics of relaxation exercises for infants
It is recommended to use sound technology even during pregnancy, because it has been scientifically proven that children in the womb hear everything perfectly from a certain period of time. It should be noted that babies quickly begin to distinguish colors, so the environment for them must be selected appropriately.
Pastel shades from a green or blue palette will quickly calm a fussy baby. But bright, vibrating or loud toys need to be removed an hour before bedtime. Concerning physical activity, That muscle tension can be quickly removed with fitball exercises.
Most of all, children like imitation of swimming, jumping, rocking. They cause muscle contractions, providing for their further relaxation. Massage of the feet and hands will complete the complex of actions, allowing you to put the baby to bed quickly and without whims.
Relaxation techniques for children under the age of 5
At the age of 1 to 5 years, all of the above relaxation techniques can be used. Their combination will only increase the effectiveness of the approach. For example, at first you can draw to melodic music or do auto-training to the sound of rain. If the voltage is too strong, then you should first try something from exercise And breathing exercises. The main thing is not to forget that for the child all this should be a game. We build the lesson like this:
- We invite the child to imagine that someone offended him and he must scare the enemy by making a terrible face, clenching his fists, standing firmly on his feet.
- After about a minute, you can “forgive” the enemy, smile at him, wave your hand. For greater effect, a block of two exercises is repeated up to 3-4 times.
- After the "victory" it is supposed to rest on the forest lawn listening to the birds singing. The more descriptions of the situation the baby hears, the better (the fire burns, the fish soup is cooked, it smells like Christmas trees).
At the same time, we need to understand what goal we are trying to achieve. If you just need to calm the child and “work up” his appetite before dinner, then we include food descriptions. When you want to euthanize the baby, choose the least active side effects that inspire sleep (the sun has set, the animals have fallen asleep, the fire has gone out).
How to teach an older preschooler to relax?
At the age of 5-6, the psycho-emotional state of the child needs to be given increased attention, otherwise he will have problems controlling his behavior in the team. Having learned the basic breathing exercises, he will be able to independently recover after the change and tune in to the learning mood. For greater effect, you need to connect auto-training to them.
- We take a deep and slow breath through the nose, exhale completely through the mouth.
- Introducing parachute jumping, slow and smooth descent, hovering in the air.
- By the time the feet “touch” the ground, the baby should completely calm down.
In all cases, you need to work regularly and consistently, only in this case the habit necessary to consolidate the necessary skills and their consequences will be developed. This can take months, and children do not always repeat the same exercises with great pleasure. On the part of parents, unlimited patience, wild imagination, a desire to communicate with the child, the ability to devote at least 10-15 minutes a day to this direction are required.
METHODOLOGICAL DEVELOPMENT
GAME RELAXATION EXERCISES FOR SENIOR PRESCHOOL CHILDREN
Korobova Tatyana Vladimirovna,
teacher of the highest qualification category
GBDOU kindergarten №118
Vyborgsky district St. Petersburg
Introduction.
Specialists working with preschool children, of course, will agree with me that in the conditions of the modern world with huge information flows that have fallen on our children, most of them are characterized by an imbalance and mobility between the processes of excitation and inhibition, increased emotionality, motor restlessness. In the process of development, education and training, preschoolers receive a huge amount of information that they need to learn. Active mental activity and the experiences accompanying it create excessive excitement in the nervous system, which, accumulating, leads to emotional overload. As a result, preschoolers develop fears, inappropriate behavior, anxiety, and self-doubt. How can you help kids avoid this?
It is known that during emotional stress, when a child is very excited, agitated, depressed, there is an excessive tension in individual groups muscles. Children cannot get rid of this tension on their own, they begin to get nervous, which leads to the tension of new muscle groups. Children need to be taught to feel this tension, change its degree or remove it completely by relaxing certain muscle groups. When muscles relax, emotional tension weakens or disappears altogether. . - this is the most The best way learn to recognize existing tensions in the muscles and get rid of them.
This methodological development will help preschool teachers to understand the need for a systematic, systematic use of relaxation exercises in working with preschoolers.
It should be noted that the proposed methodological development relaxation exercises are among the health-saving technologies included in the list modern educational technologies . About how it is possible to use relaxation exercises and others in the Portfolio of the Professional Activities of the Educator of the Preschool Educational Establishment innovative technologies to successfully pass the certification, you can find out in article Korobova T.V. "Designing abstracts and presentations in the portfolio of professional activities of the educator of the preschool educational institution using modern educational technologies"
Relaxation technique "tension-relaxation"
Science has proven that the mind and body are interconnected. It is known that in a person in a state of stress, muscle tone increases. It is assumed that there is Feedback: with a decrease in muscle tone, mental stress also decreases. Consequently, the reduction of mental stress can be achieved by deep muscle relaxation.
Relaxation(from lat. relaxation - weakening, relaxation) - deep muscle relaxation, accompanied by the removal of mental stress.
Relaxation can be both involuntary and arbitrary, achieved as a result of the application special exercises. Regular performance of such exercises makes the child calm, balanced, allows you to better understand your feelings. As a result, the child controls himself, controls his emotions and actions. The ability to relax helps children relieve excitement, mental and muscle tension, eliminate anxiety, stiffness, and concentrate. Complete muscle relaxation (relaxation) has a positive effect on the child's psyche, on his mental balance. Relaxation exercises useful for everyone, but especially for frequently ill children, hyperactive, excitable, anxious.
Relaxation is a special method that appeared abroad in the 30s and 40s. of the twentieth century, it is aimed at relieving muscle and nervous tension with the help of specially selected techniques. The first specialists who applied the relaxation method in their activities and developed muscle relaxation techniques were the American psychologist E. Jacobson and the German neuropathologist I. Schultz. E. Jacobson proved that muscle relaxation helps to remove the state of hyperexcitation of the nervous system, helping it to rest and restore balance. E. Jacobson's method of muscle relaxation is based on the principle that after strong muscle tension, their strong relaxation occurs. That is, in order to relax a muscle, you must first strain it strongly. By tensing different muscle groups alternately, you can achieve maximum relaxation of the whole body. This type of muscle relaxation is the most accessible, in a playful way it is used even with the smallest children.
Typically, such muscle relaxation conducted by psychologists as an element of the health-improving technology "psychogymnastics". But it is quite possible for educators to use simple game relaxation exercises in the "tension-relaxation" technique when working with preschoolers. Relaxation is caused by specially selected game techniques. Each is given a figurative name, this captivates children. They perform relaxing exercises, not just imitating the teacher, but reincarnating, entering into a given image. Most children are interested new game”, they relax well, which is noticeable by their appearance: calm facial expression, even rhythmic breathing, etc. Experience shows that as a result of the dosed use of relaxation exercises in the daily routine, children become more balanced and calm, increased anger, irritability, tension, anxiety and fears are eliminated, which contributes to a favorable psychological environment in Group.
For educators who begin to use relaxation exercises in their work with preschoolers, I would like to give some simple tips:
1. Before doing the exercise with children, try to do it yourself.
2. Do not forget that tension should be short-term, and relaxation should be longer. Draw the children's attention to how pleasant the state of relaxation, calmness is.
3. Before each exercise, set up the children, find a way to interest them.
6. Repeat each exercise no more than 2 - 3 times. Do not use different exercises at the same time.
7. Learning new relaxation exercises with children should be systematic.
Planning game relaxation exercises is recommended to be placed in the "Prospective annual planning for educational areas» in the section «Physical development»
Advanced planning of relaxation exercises for older preschoolers (5-6 years old)
September
1 Week . "Sleeping Kitten" Imagine that you are funny, mischievous kittens. Kittens walk, arch their backs, wag their tails (tension). But now the kittens are tired...they start yawning, lie down on the rug and fall asleep. In kittens, the tummies rise and fall evenly, they breathe calmly (relaxation).
2 weeks . "Walk". Children sit on chairs. Muscle tension = walking and running with raised legs without touching the floor. Further - legs stand, arms hang down, relaxation.
We were going for a walk. Hurry up, keep up!
We ran a little, our legs got tired.
3 weeks."Smile - get angry." Children are sitting. Smile - the whole body is relaxed, everything around is good. But suddenly we got angry - eyebrows frowned, hands rest on the sides with fists, the whole body tenses. And again everything is fine, we smile.
4 weeks. "Fungus". Children squat, then rise slowly = "fungus grows". Straightened up (tension). What a beautiful mushroom! Then the fungus ages, slowly settles down = the children squat down relaxedly, lower their hands, bow their heads.
October.
1 a week."Cold - hot." It's cold outside, we cringed, froze (sat down on the floor, pulled up and hugged our knees, lowered our heads, muscles tense). The magic bell rings, it's summer again, it's hot, we're on the beach (lying on our backs, all muscles are relaxed).
2 weeks. "Autumn leaf".(Strong leaf = straight back, arms to the sides, muscle tension). The leaf on the branch is so beautiful, even, strong. But after all, this is autumn, a breeze blew, and the leaf smoothly broke away from the twig and, slowly circling, sank to the ground (relaxation). But then the wind blew again, from the other side - the leaf flew up above the ground, caught on a twig. Here he is so beautiful, turned around so that he could be seen from afar. But the wind blows again, again the leaf smoothly sank to the ground. But what is it? Clap! The magic is over, we are back in the group, and autumn is outside.
3 weeks."Path". We are taking big steps. We get on the bumps. You can’t stumble from bumps, we’ll get our feet wet in puddles. We reached a sunny meadow, lay down, relaxed, sunbathed. Then we got up and go back (again muscle tension). We came home, got tired, sat on the chairs and relaxed. Clap! Here we are again, the children in the group, sitting beautifully on the chairs.
4 weeks. "Springs". Children sit on chairs, socks rise, heels rest on the floor, hands press hard on their knees. Then complete relaxation.
What are those strange springs resting on the boots?
We will press them with our feet, we will squeeze them tighter, tighter!
We press hard! No springs, rest.
November.
1 Week."The flower has blossomed." I am a bud (the children sat on the floor, grabbed their knees pulled up to themselves, lowered their heads, their muscles were tense). The warm sun is shining, I am growing (they rise slowly, smile, wave their arms in a relaxed way). The sun has disappeared, it is dark, the night has come, my petals close (starting position), and the sun rises again .... etc.
2 weeks. "Hot-cold." We are sitting in the forest on a cold autumn evening. Cold! (muscle tension). But here our fire flared up. We are warm, hot ... (Relaxation). The fire gradually fades. It's cold again. Let's throw branches, it flared up again and we are warm, etc.
3 weeks. "Barbell". Children sit on chairs.
We are athletes anywhere, keep the bar up, one - two! (voltage)
Our handles are tired, we lower the bar down,
Let's sit quietly, sit down, look at the athletes. (relaxation)
4 weeks. "Butterfly". The butterfly flies slowly around the group, flapping its arms-wings (tension). At the signal of a bell, butterflies sit on a flower (stool). Hands-wings are lowered, the head is lowered, the body is relaxed. The bell rings again, the butterflies have flown, and so on.
December.
1 Week. "Blizzard and snowdrift". We are snowflakes. The blizzard sweeps, we fly to different sides(standing still, swinging forcefully from side to side with arms raised - all muscles are tense). The wind died down, and a large snowdrift turned out of the snowflakes. Snowflakes froze, relaxed (children sit on the floor, as it is convenient, relax their muscles).
2 weeks. "Balls". One child is the ball, the other inflates it. "Ball" - the legs are bent, the muscles are relaxed, the head is lowered, the arms are hanging. Another child inflates the ball - “Ssss ...” The ball gradually straightens, arms to the sides, cheeks puffed out, looks up, muscles are tense. We pull out the pump, the ball is deflated, as before. Then the children change places.
3 weeks. "Cold - warm." Imagine that you are playing in a sunny meadow. Suddenly a cold wind blew. You felt cold, you froze, wrapped your arms around yourself, pressed your head to your hands - you are warming up (tension). Warm up, relax. But then the cold wind blew again ...
4 weeks. "Aircraft". While reading the poem, the children spread their arms, the muscles are tense, the back is straightened. The parachutes dropped, sat on chairs and relaxed, hands down, head down.
Hands to the sides, we send the plane into flight.
Right wing forward, left wing forward,
The plane takes off. Ahead, the lights were lit
We went up to the clouds.
Here is the forest, we will prepare a parachute here.
Parachutes all opened
We landed lightly.
January.
1 Week. "Cones". Imagine that you are cubs and your mother bear is playing with you. She throws you cones. You catch them and squeeze them with force in your paws (tension). But now the cubs are tired and drop their paws along the body - the paws are resting. And the mother bear again throws cones to the cubs ...
2 weeks. "Cloth". We are clothes in the store on hangers - coat hangers. We hang beautifully, evenly (shoulders deployed, back straight, legs together, arms to the sides, muscles tense). Here we were noticed and bought. Carefully removed one sleeve (relaxed, lowered one arm), the second sleeve, neatly folded (We bend at the waist, arms hang freely). We were brought home, hung in a closet (Again muscle tension). Then gently removed (relaxation). Put on the baby. Clap! We are children in fancy clothes.
3 weeks."Balloon". The balls are folded (relaxed slope). We inflate them slowly (children straighten up, arms up), they straightened up, flew (we swing with raised arms, muscles are tense), and then deflated through a small hole (we slowly relax, lower our hands, bend over). We sealed the hole and again inflate the balloons.
4 weeks. "Blot". I am a blob, spreading across the floor, all my muscles relaxing. But now I'm starting to dry out, slowly the paint spot is decreasing, I'm slowly pulling up my arms, legs, sit down (on the floor). And again, I'm me, standing next to my friends.
February.
1 Week. "Fists". We are resting. Hands on knees. What is this? Magic power clenched her hands into fists, strong, even stronger ... Let's try to overpower her, move our fingers, blow. This is what light fingers have become
2 weeks. Icicle". On line 1 - muscle tension, arms above your head, stretch up. On line 2 - muscle relaxation, arms relaxed, hanging, head down.
We have an icicle hanging under our roof,
The sun will rise, the icicle will melt and fall.
3 weeks. "Ice Figures"(Muscular tension - figures, relaxation - puddles). Winter, night, ice figures in the yard. How beautiful, like crystal! Ding dong! (touching the children). In the morning the sun warmed up, the figures are slowly melting, puddles are spreading ... Again evening, again night, again the fabulous ice figures have risen. Ding dong! But the morning has come, the figures are slowly melting. There are puddles in the yard again. Clap! Everything is gone! We are children in the group again.
4 weeks. "Snowman". For the first part of the poem, the children “roll up” a snowball, then they depict a snowman: hands on the belt, back straight, muscles tense, smile . The snowman has melted, the muscles are relaxed, the arms are down, the head is down.
Come on, my friend, be bold, my friend, roll your snowball through the snow.
He will turn into a snowball and become a snowman.
His smile is so bright! Two eyes, a hat, a nose, a broom!
But the sun will bake a little - alas! And no snowman!
March.
1 Week. "Vacuum cleaner". Motes of dust dance merrily in a ray of sunshine, at the signal of a bell they spin more and more slowly, sit on the floor. The back and shoulders are relaxed, the arms are lowered, the head is tilted down. The vacuum cleaner has started, it collects dust particles. Whom the teacher has touched, he slowly goes to the chair.
2 weeks. "Deers". Hands - horns are very hard. We make our way through the thickets. The fingers are strongly splayed (the horns are branched).
Look, we are deer! The wind blows towards us!
The wind has died down, shoulders have weakened, hands are on their knees again,
Hands are not tense, relaxed.
Look, girls and boys, our fingers are resting.
3 weeks. "Geese". We go in single file, spread our wings, we hiss: “Shhhhh…”, we spread our wings, we get angry (the muscles are tense). But take a look! All around are familiar, smile at each other, relax, lower the wings - hands.
4 weeks. "Rubber toys". I am a pump and you are rubber toys, now you are deflated, your muscles are relaxed. With each stroke of the pump, the toys swell more and more, arms to the sides, cheeks puffed out, we look up, the muscles are tense. We pull out the pump, the toys are lowered, as before, the muscles relax.
April.
1 Week. "Bubble". They shook the bottle, unscrewed the cap (showing with gestures), slowly and for a long time blew into the ring (inhale through the nose, exhale through the mouth). Ah, what beautiful bubbles! Show how they fly. (The muscles tense up, the arms above are clasped in a circle and stretched up, the head is turned up, we look at the hands). Oh! Bubbles burst, only a soap puddle remained (muscles relaxed).
2 weeks. "Ball". We strain our muscles very quickly with the first lines of the poem: arms to the sides, cheeks puffed out, we look up, the muscles are tense. During the second part of the poem, the muscles relax, arms down, head down.
Inflate the balloon quickly, it becomes big.
Suddenly the balloon burst, the air came out, it became thin and thin.
3 weeks. "Divers". We swim in the sea, "dive" and swim under water. Tilt, look forward, make gestures of a swimmer with your hands, muscles are tense. We emerge (straighten up). We lie down to sunbathe, the sun is hot, warm, we relaxed. Hot. We are going to swim again, etc.
4 weeks. "Sun and cloud". Imagine that you are sunbathing. But then the sun went behind a cloud, it became cold - everyone huddled into a ball to warm up (muscle tension, hold their breath). The sun came out from behind the clouds, it became hot - everyone relaxed (on exhalation).
May.
1 Week. "Flowers and rain". What beautiful flowers! (children stand with their arms raised, hands showing “tulip” = muscle tension). It hasn't rained for a long time. The flowers withered. First the heads sank (children lowered their arms, bowed their heads, shoulders relaxed), then the leaves (relaxed lowered arms), then the whole stalk bent to the ground (tilt with relaxed arms). Suddenly it started to rain, the flowers began to slowly come to life (repeat movements in reverse order).
2 weeks. "We're on fire." Children lie on the floor on their backs.
We sunbathe beautifully, raise our legs higher.
We hold, we hold, we strain,
Tanned, lowered, legs are not tense and relaxed.
3 weeks. "Athletes". For the first part of the poem, all muscles tense up, the children stand on one leg, arms outstretched to the sides, for the second part - muscle relaxation.
You need to do sports, train every day,
Hands to the sides, do not fall, it is very difficult to stand like that,
Don't put your foot on the floor!
We strain all the muscles
Now let's relax them.
We lower our hands down. Come on, smile quickly!
4 weeks. " Clouds". The children lie on the carpet. The teacher says: “Imagine a warm summer evening. You lie on the grass and look at the clouds floating in the sky - such white, big, fluffy clouds in the blue sky. Everything around is quiet and calm, you are warm and comfortable. You begin to slowly and smoothly rise into the air, higher and higher, to the very clouds. Your arms are light, light, your legs are light, your whole body becomes light, like a cloud. Here you are swimming up to the biggest and fluffiest, to the most beautiful cloud in the sky. Closer and closer. And now you are already lying on this cloud, you feel how it gently hugs you, this fluffy and gentle cloud ... You feel good and pleasant. You are relaxed and calm. But then a cloud lowered you into a clearing. Smile at your cloud. Stretch and open your eyes. You had a good rest on the cloud. And now you are back to the kindergarten again.
List of used literature
- Korobova T.V. PIGGER OF KNOWLEDGE
Focus: Relaxation and its use for children 5-7 years old
Venue: Psychologist's office
Explanatory note
Relaxation (from Latin relaxation - weakening, relaxation) - deep muscle relaxation, accompanied by the removal of mental stress. Relaxation can be both involuntary and voluntary, achieved as a result of the use of special psychophysiological techniques.
As you know, emotions and feelings are difficult to volitional regulation. Adults need to keep this in mind when faced with unwanted or unexpected children's emotions. It is better not to evaluate the child's feelings in such acute situations, because this will only lead to misunderstanding or negativism. It is impossible to demand from a child not to experience what he experiences, feels; only the form of manifestation of his negative emotions can be limited. In addition, our task is not to suppress or eradicate emotions, but to teach children to feel their emotions, control their behavior, listen to their bodies.
Children really like doing relaxation exercises, because they have an element of play. They, unlike adults, quickly learn the difficult ability to relax.
Having learned to relax, each child receives what he previously lacked. This applies equally to any mental processes: cognitive, emotional or volitional. In the process of relaxation, the body redistributes energy in the best possible way and tries to bring the body to balance and harmony.
Relaxing, excited restless children gradually become more balanced, attentive and patient. Children who are inhibited, constrained, lethargic and timid acquire confidence, vigor, freedom in expressing their feelings and thoughts.
Such systematic work allows the child's body to relieve excess stress and restore balance, thereby maintaining mental health.
Features of the implementation of relaxation exercises by children of senior preschool age:
The time to complete one exercise is no more than 4-5 minutes
- In the course of one lesson, you can use exercises from different blocks, depending on the direction of GCD
- Relaxation includes a set of 3-4 exercises for different muscle groups
- A session of complete relaxation is carried out with musical accompaniment and text aimed at calm and recuperation
- The main task of performing the exercises is to teach children recovery techniques for further independent use
- Completion of relaxation only on the positive
Training session (basics of relaxation)
Choose a place on a carpet or warm floor where you can sit with your child. You are close, but not touching each other.
1. You need to lie on your back so that it is comfortable and pleasant to relax with me for a few minutes. We just talk and relax, rest. You see that I am also here, on the mat, with you. Close your eyes and imagine that you are holding heavy sand balls in your hands. Squeeze the “balls” tightly in fists, hold tight while I count to ten. Ten - let go of the "balls" from your hands. Do you feel how light your hands have become? Relax your hands, let your palm and fingers rest.
2. Imagine that your shoulders have become tiny, like Thumbelina's. Squeeze your shoulders, make them small, bring your shoulders as close to your neck as possible. I will count to ten, and at ten, straighten your shoulders, let them become free, like the wings of a bird. Feel the tension (fatigue) leave your shoulders.
3. Close your eyes again. Now we will relax the muscles of the face, so open your mouth wide, as wide as possible, and I count - one, two, three - relax your mouth, close it. Really, okay? Raise the tongue in your mouth up and press it to the sky, press firmly and tighten your jaw, hard! One-two-three - lower the tongue. The face became calm and relaxed. Now try to make a "scary face"! Wrinkle your nose, frown your brows, purse your lips angrily! - One, two, three - Smile, you're just joking, right? All the muscles of the face relaxed, do you feel how easy it became for your face?
4. Close your eyes again. Imagine that you need to quickly, quickly run along the track. Your legs tightened up, your tummy pulled up, and you "ran"! I count to ten, and you keep your legs and tummy in tension, as if you are still running. Ten - you ran, the end of the distance, you are the first! Now you can rest and relax, the legs have become warm and tired, the tummy is soft and heavy - rest, let the legs and tummy also rest and relax.
5. Your eyes are closed. Listen to what I'll tell you: You and I have now found ourselves in a sunny meadow, where grasshoppers chirp quietly, colorful butterflies fly and birds sing almost audibly. The breeze easily touches your face, arms and whole body. You are very warm and pleasant, you are resting, relaxing. (Soft relaxation music sounds - “Sounds of Nature”).
6. I will count from ten to one, and when “one” sounds, you will open your eyes, and all your strength will return to you, your mood will be joyful and cheerful.
Relaxation classes and relaxation exercises can be carried out not only by a psychologist, but also by educators kindergarten, parents of children. To do this, in the collection I have given some of the most easy-to-use exercises that can be used in any activity for rest and relaxation of preschool children.
Relaxation sessions
Relaxation "Balloon"
(Children sit on chairs)
Lean back in the chair with your back straight and relaxed, arms folded across your chest so that your fingers converge. Take a deep breath through your nose, imagine that your stomach is balloon. The deeper you inhale, the bigger the ball.
Now exhale through your mouth to push the air out of the balloon.
Don't rush, repeat. Breathe and imagine the balloon filling with air and getting bigger and bigger.
Exhale slowly through your mouth as if the air is coming out of a balloon.
Pause, count to five.
Inhale again and fill your lungs with air
Exhale, feel the air exit through the lungs, throat, mouth.
Breathe and feel how you are filled with energy and good mood.
Relaxation "Flying high in the sky"
(Soothing relaxing music plays)
Lie down in a comfortable position. Close your eyes and listen to my voice. Breathe slowly and easily. Imagine that you are in a fragrant summer meadow. Above you is a warm summer sun and a high blue sky. You feel absolutely calm and happy. High in the sky you see a bird soaring in the air. This is a large eagle with smooth and shiny feathers.
The bird soars freely in the sky, its wings spread out to the sides. From time to time she slowly flaps her wings. You hear the sound of wings cutting through the air vigorously.
Now let each of you imagine that he is a bird. Imagine that you are slowly floating, floating in the air, and your wings cut through the air. Enjoy the freedom and wonderful feeling of floating in the air
And now, slowly flapping your wings, you are approaching the earth.
Now you are on the ground. Open your eyes. You feel well rested, you have a cheerful mood and a wonderful feeling of flying, which will last all day.
Relaxation "Unusual rainbow"
(Exercise is performed lying down)
Lie down comfortably, relax. Breathe evenly and deeply. Close your eyes. Imagine that before your eyes an unusual rainbow.
The first color is blue. Blue can be soft and soothing, like flowing water. Blue pleasantly caresses you in the heat, it refreshes you like swimming in a lake. Feel this freshness.
The next one is yellow. Yellow brings us joy, it warms us like the sun, it reminds us of a tender fluffy chicken, and we smile. If we are sad and lonely, it cheers us up.
Green is the color of soft lawns, leaves and warm summers, if we feel uneasy and insecure, green will make us feel better.
Take these colors with you for the whole day, be calm like water, joyful like the sun, kind like summer.
Relaxation exercises
Place your palm on your stomach. Imagine that the stomach is the first floor of the house. A little higher is the stomach - this is the second floor of the house. Hold your hand there. Now put your palm on your chest and imagine that this is the third floor of the house.
Get ready, we're starting the "elevator ride": Inhale through your mouth slowly and deeply so that the air reaches the first floor - to the stomach. Hold your breath. Exhale through your mouth.
Inhale so that the air rises one floor higher - to the stomach. Hold your breath. Exhale through your mouth.
Inhale and "raise the elevator" one more floor - to the chest. Hold your breath. Exhale through your mouth.
As you exhale, you feel tension and excitement leaving your body, like an elevator door.
2. "Deep breathing"
(The exercise is done while sitting on chairs, the child's back rests on the back of the chair, relaxed)
At the expense of 1,2,3,4 - take a deep breath through your nose, at the expense of 4,3,2,1 - exhale through your mouth. Run time 2-3 minutes
3. "Slow Motion"
Children sit closer to the edge of the chair, lean against the back, put their hands freely on their knees, legs slightly apart, close their eyes and sit quietly for a while, listening to slow, quiet music:
Everyone can dance, jump, run, draw.
But not everyone knows how to relax, to rest.
We have a game like this - very easy, simple.
The movement slows down, tension disappears.
And it becomes clear - relaxation is pleasant!
4. "Playing with sand"
Imagine that you are sitting on the beach. Take sand in your hands (as you inhale). Strongly clenching your fingers into a fist, hold the sand in your hands (holding your breath). Sprinkle sand on your knees, gradually opening your hands and fingers.
Drop powerlessly hands along the body, too lazy to move heavy hands (repeat 2-3 times).
5. "Ant"
Imagine that you are sitting in a clearing, the sun is gently warming. An ant climbed on toes. With force, pull the socks over yourself, legs tense, straight. Let's listen to which finger the ant sits on (holding the breath). Let's throw the ant off its feet (on the exhale).
Socks go down - to the sides, relax your legs: legs rest (repeat 2-3 times).
6. "Smile"
Imagine that you see in front of you in the picture a beautiful sun that smiles at you. Smile in response to the sun and feel how the smile passes into your hands, reaches the palms. Do this again and try to smile even more joyfully. Your lips are stretched, the muscles of your cheeks are tense ...
Breathe and smile... your arms and hands are filled with the smiling power of the sun (repeat 2-3 times).
7. "Bee"
Imagine a warm, summer day. Substitute the sun for your face, your chin also tans (open your lips and teeth while inhaling). A bee is flying, going to sit on someone's tongue. Close your mouth tightly (hold your breath). Chasing the bee, you can vigorously move your lips. The bee flew away.
Slightly open your mouth, exhale with relief (repeat 2-3 times).
8. "Butterfly"
Imagine a warm, summer day. Your face is sunbathing, your nose is also sunbathing - expose your nose to the sun, your mouth is half open. A butterfly flies, chooses whose nose to sit on. Wrinkle the nose, lift the upper lip up, leave the mouth half open (holding the breath). When chasing a butterfly, you can vigorously move your nose. The butterfly has flown away.
Relax the muscles of the lips and nose (on the exhale) (repeat 2-3 times).
9. "Swing"
Imagine a warm, summer day. Your face is tanning, the gentle sun is stroking you (the muscles of the face are relaxed). But then a butterfly flies, sits on your eyebrows. She wants to swing like on a swing. Let the butterfly swing on the swing. Move your eyebrows up and down.
The butterfly has flown away, and the sun warms (relaxation of facial muscles) (repeat 2-3 times).
10. Curious Barbara
Starting position: standing, feet shoulder-width apart, arms down, head straight. Turn your head to the left, then to the right. Inhale-exhale. The movement is repeated 2 times in each direction. Then return to the starting position, relax the muscles:
Curious Varvara looks to the left, looks to the right.
And then again forward - here a little rest.
Raise your head up, look at the ceiling as long as possible. Then return to the starting position, relax the muscles:
Slowly lower your head down, press your chin to your chest. Then return to the starting position, relax the muscles:
Now let's look down - the muscles of the neck are tensed!
Coming back - relaxation is nice!
11. "Lemon"
Lower your hands down and imagine that there is a lemon in your right hand, from which you need to squeeze the juice. Slowly clench your right hand as tightly as possible into a fist. Feel how tense your right hand is. Then throw the "lemon" and relax your hand:
I will take a lemon in my hand.
I feel like it's round.
I squeeze it a little -
I squeeze lemon juice.
All right, juice is ready.
I throw a lemon, relax my hand.
(Perform the same exercise with your left hand)
12. "Deck"
Imagine yourself on a ship. Shakes. In order not to fall, you need to spread your legs wider and press them to the floor. Clasp your hands behind your back. The deck shook - transfer the body weight to the right leg, press it to the floor (the right leg is tense, the left is relaxed, slightly bent at the knee, the toe touches the floor). Straighten up. Relax your leg. It swung in the other direction - to press the left leg to the floor. Straighten up! Inhale-exhale!
It began to rock the deck! Press your foot to the deck!
We press the leg tighter, and relax the other.
