Stressful situations that arise at work and in the family often lead a person to a bad mood and overstrain. The result of this condition is often depression. In order to avoid such a situation, psychologists advise learning to relax. It is recommended to use various means of meditation and relaxation. With adults everything is clear. What to do if you are overexcited and overstressed small child who finds it difficult to calm down after active communication and games?
One of the problems of childhood
A child’s nervous system is very far from perfect. This is especially true for children under three years of age. Children of this age find it difficult to control the processes of inhibition and excitation nervous system. This may explain the infant's restless sleep, as well as problems with calming down after active games. First of all, this applies to easily excitable children.
Maintaining a proper daily routine
There are various ways, allowing you to calm an easily excitable child. One of them is the organization of wakefulness and sleep. Active children can sometimes be difficult to put to bed on a regular schedule. In such a situation, it is important to create conditions for a certain daily rhythm for the baby. It is important to have all meals, as well as walks, at the same hours. In addition, in the period that precedes rest, there should be no active activities. Only then will the child get used to a certain regime.
Physical education and massage
Everyone knows about the benefits of these two components. However, apply in everyday life massage and physical exercise are often lazy or simply forgotten. Sports are especially important when raising an active child. Thanks to physical culture The baby is developing intellectually. Sport develops a personality in him. Young children benefit from alternating physical and intellectual exercises or their harmonious combination.
A relaxing massage is also important for a child. Knowing the technique of such manipulations, when influencing certain points, you can control the baby’s emotional state in a certain way. Foot massage has especially miraculous powers. They should be kneaded with little effort and “draw” eights on them. The main thing is to find the moment when the child is lying down, and not trying to run away in search of some activity.
Aromatherapy
Smells have enormous power. Some of them can inspire, others, on the contrary, can upset. Fragrances affect a child’s sense of smell in the same way as they do an adult’s body. However, not all sedatives are suitable for a little person. Chamomile, sage and roses are also used in children's practice. But even when using them, caution is required. So, you should not apply undiluted oils directly to a child’s skin, especially if he is under three years old. The most harmless way to use such products are aroma lamps.
Relaxation
The workload of modern preschoolers sometimes amazes the imagination. They attend kindergarten, various clubs and sports sections. Receiving large number information, children get tired both physically and emotionally. At the same time, they need to be on time everywhere. The stress that a child's body experiences negatively affects his health. This is why exercises like this are used when working with preschoolers?
Relaxation came to us from abroad. In the 30-40s of the last century, technology muscle relaxation was developed and applied by American psychologist E. Jacobson, as well as neurologist from Germany I. Schultz. This technique is based on the scientifically proven fact that there is a certain relationship between our body and mind. It is known that when a person is stressed, muscle tone increases. At the same time, there is feedback. Relieving mental stress is possible by reducing muscle tone. This is relaxation. It can be both involuntary and voluntary. The second type of relaxation is possible by performing certain exercises.
The meaning of relaxation
What is relaxation for children? This is the most best way relieving tension (nervous, physical and mental), as well as relaxation, which eliminates the irritation factor.
Relaxation is very useful for children. After execution special exercises the child becomes calm and balanced. He becomes more aware of his feelings. play a big role for children. Children begin to control their own actions and emotions, and also master their feelings. Relaxation allows the little person to concentrate and relieve excitement.
Muscle relaxation exercises are carried out by psychologists working with children. Such activities are an element of a wellness course. But at the same time, simple playful relaxation for children can be used by educators or parents. Relaxation in this case is caused by special gaming techniques, each of which, as a rule, has a figurative name (this can captivate children). Kids perform relaxation exercises, not only copying the movements of the teacher. Children are reincarnated and enter into the image given to them. New games can interest a child, which allows him to relax well. The effect of the lesson is immediately noticeable by the calm facial expression, rhythmic and even breathing etc.
Relaxation for children up to school age extremely important. Daily exercise, included in the daily routine, allow you to achieve a more calm and balanced state. In children, increased irritability and anger, excessive anxiety and fears, as well as tension are eliminated.
Principle of muscle relaxation
What is E. Jacobson's method based on? The principle of this relaxation is quite simple. It is based on the ability of muscles to relax after intense tension. Such relaxation for preschool children is available in the simplest play form. Exercises involve alternating tension various groups muscles. At the same time, relaxation of the whole body is very effectively achieved, which has a beneficial effect on the body.
Many sets of exercises have been developed with the help of which relaxation is carried out. You can relax the muscles of the face and shoulder girdle, body and neck. As a rule, they take one or two exercises from a certain block. It takes five to seven minutes to complete the entire complex.
Relaxation exercises
In order to emotionally release your child, offer him various games. Below you can find a description of some of them.
We were going for a walk. Hurry up, don't fall behind!
We all ran a little, our legs were tired.
We'll sit for a while, and then we'll see.
The relaxation texts used should help the child create the necessary image, which will allow him to relax most effectively.
Use of special equipment
From the very early age every child is familiar with the ball. This item serves him for games and entertainment. Currently, manufacturers offer a fairly wide selection of balls, varying in quality, size and color. Relatively recently, a new offer appeared on the consumer market - a fitball, the diameter of which can range from 45 to 70 centimeters. With its help, relaxation is carried out for preschool children. Children begin to play with a fitball at the age of four or five. In this case, programs that produce a healing effect can be used. The main purpose of the exercises performed is:
- strengthening the musculoskeletal system;
- improvement of motor function of joints;
- creating a strong muscle corset.
All this, in turn, allows for the development of the child’s emotional, volitional and intellectual sphere. The set of exercises used may also include those that promote relaxation and relaxation. For example, a child sits on the side of the ball, hugs it with his left or right hand and puts his head on it. This position should be fixed for ten to fifteen seconds.
Relaxation for preschool children can also be performed using alternating muscle tension and relaxation. The child should sit on the floor, pressing as much as possible, and also clasping the ball with his arms and legs. This position must be maintained for eight to ten seconds. Then the child should relax.
Relaxation and music
Currently, the number of children with various forms of psycho-emotional disorders has increased significantly. The reason for this is the limitation of the social circle of preschoolers and their concentration on computers and televisions. Music provides invaluable assistance in raising a child and improving his mental health. Even ancient healers noted its ability to cure a person from various ailments. For example, the sounds of a violin lift your spirits, a flute can help with a cough, and viola melodies eliminate neuroses.
Music has a truly fantastic ability to regulate the psycho-emotional state of a child. It helps to overcome feelings of discomfort, expressed by fear, uncertainty, confusion and apprehension. The music of nature also contributes to this. Relaxation is achieved by listening to the rustling of leaves and birdsong, the sound of rain and the babbling of a stream. These sounds relieve the baby of worries and fears. They give him confidence and good mood. Experts recommend combining calm melodies and sounds of nature. Relaxation is most effective in this case.
Relaxation before bed
Little children love to listen to fairy tales. Parents often read them before bed. However, this does not always help to quickly put the child to bed. The baby begins to make assumptions and ask a lot of questions. To prevent this from happening, we need special relaxing tales. Relaxation for preschool children before bedtime is carried out specifically with them. Such tales have no meaning. Their plot is quite simple and very understandable for a child. The fairy-tale character in such stories must always want to sleep and in the end fall asleep soundly. The narrator's voice is monotonous and smooth. This calms and relaxes the baby. He disconnects from his surroundings and falls asleep.
Coming up with a relaxation fairy tale is not at all difficult. You just need to follow some rules:
- the child should know the main character of the fairy tale well and love him;
- the text of the story is compiled using simple sentences;
- repetitions of words are important to promote peace and relaxation;
- at the end of the fairy tale main character must definitely fall asleep;
- The narrator's voice must be quiet.
If you tell the same relaxation story many times, the child will develop a conditioned reflex that allows him to quickly and peacefully fall asleep. Relaxation will be much more effective under a calming melody, as well as the sounds of nature.
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 your child with a good mood, raise his level of intelligence, and reduce the risk of a nervous breakdown. Children are not yet able to independently relieve accumulated stress, which gradually accumulates and requires release. If an active and friendly little one begins to get tired quickly, has lost interest in his favorite activities, suffers from insomnia and begins to be capricious for no reason, it is urgent to find the optimal relaxation option for him.
Features of muscle and breathing relaxation techniques
Regardless of the type of exercises used, for preschool children all activities should be conducted in a game format. Actions aimed at relaxing muscles are best carried out immediately before quiet time. This will allow you to pay off motor activity child and improve sleep quality. Breathing techniques can be used in any situation, whenever it seems that the child cannot calm down on his own after watching an interesting program or active game.
- Muscle relaxation. It may involve a massage or the baby’s own independent actions. Thanks to many years of observations, scientists were able to prove that muscle fibers those who are in good shape do not allow them to fully engage in mental activity. Simple and accessible exercises provide quick muscle relaxation, and the presence of special equipment is not always necessary. Good effect is achieved by clenching and unclenching the fists, tensing and relaxing the abdominal muscles.
Advice: It is better to carry out the full range of manipulations in a relaxed lying position for 10-15 minutes. To quickly achieve the desired result, it is necessary to provide the child with an appropriate environment. This means slightly dimmed light (curtained windows), quiet music.
- Breathing exercises. Proper implementation of a set of measures allows you to achieve a change in the blood composition of a preschool child, 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 excitement. As adrenaline levels decrease, complete relaxation and calm occur. The best option for carrying out the manipulation would be a quiet room, but if desired, the approach techniques can be used in a quiet park or on a deserted playground. Just 10 minutes simple exercises in a certain sequence will allow the child to return clarity of thinking, he will again be able to perceive new information. The same approach will allow you to quickly calm your child before bedtime or quiet time.
Arsenal effective exercises There are dozens of options in these areas. You just need to choose the appropriate ones and follow the technique for performing them.
Rules for sound relaxation, auto-training, art therapy
Adults subconsciously use acoustic or sound relaxation for your own peace of mind. They play your favorite tracks, which distract you from your problems, relax you, and put you in the right mood. Music affects preschool children no less pronouncedly, the main thing is to choose it correctly:
- These should not be electronic tracks.
- It is better to abandon the battery-powered musical toys that are so popular today. They make too harsh and irritating sounds, which negatively affect the state of the child’s psyche.
- The sounds made by forgotten whistles or metallophones are much more natural and children do not associate them with something aggressive.
- The best option for relaxation of preschoolers of any age are considered to be acoustic compositions that imitate the sound of waves rolling onto the shore, the sound of rain or forest with birdsong.
Contrary to popular belief, children perceive various auto-training very well. When actively involved in any game, they will gladly try to project a calm image onto themselves. Thus, through self-hypnosis, they quickly calm down and achieve the maximum degree of relaxation. The main thing is to use terms that are understandable and familiar to the child during the lesson (not “sea breeze”, but “light breeze”).
Art therapy is one of the most popular relaxation techniques among preschool children. They enjoy drawing, sculpting, and designing. In this case, several tasks are performed at once:
- The state of the nervous system is stabilized.
- The child develops creative abilities and necessary skills.
- It is possible to use not only the baby’s visual functions, but also tactile ones.
- If you want to achieve quick and maximum relaxation, you need to choose the right scenes to create and select non-aggressive colors. It is better to avoid black, scarlet and burgundy. Children are most quickly calmed by the creation of forest and winter landscapes and the seabed.
It is worth considering that if a child categorically refuses to perform exercises in one of the given areas, you need to make sure that nothing bothers him in physically.None of the relaxation techniques will help when the baby is simply not feeling well.
Specifics of relaxation exercises for infants
It is recommended to use sound technology during pregnancy, because it has been scientifically proven that children in the womb can hear everything perfectly from a certain period. It is necessary to take into account that infants begin to distinguish colors quite quickly, so the environment for them needs to be selected accordingly.
Pastel shades from a green or blue palette will quickly calm a fussy baby. But bright, vibrating or loud toys should be removed an hour before bedtime. Regarding physical activity, That muscle tension can be quickly removed with exercises on a fitball.
Most of all, children like the imitation of swimming, jumping, and swinging. They cause muscle contractions, allowing for their further relaxation. A massage of the feet and hands will complete the complex of actions, allowing you to quickly and without whims put the baby to bed.
Relaxation techniques for children under 5 years of age
At the age of 1 to 5 years, you can use all of the listed relaxation techniques. Combining them will only increase the effectiveness of the approach. For example, first you can draw while listening to melodic music or do auto-training while listening to the sound of rain. If the tension is too strong, then first try one of the following: physical exercise and breathing exercises. The main thing is not to forget that for a child all this should be a game. We structure the lesson something like this:
- We invite the child to imagine that someone has offended him and he must scare the enemy by making a scary face, clenching his fists, and standing firmly on his feet.
- After about a minute, you can “forgive” the enemy, smile at him, and wave your hand. For greater effect, a block of two exercises is repeated up to 3-4 times.
- After the “victory” you are supposed to relax on a forest lawn listening to the singing of birds. The more descriptions of the situation the baby hears, the better (the fire is burning, the fish soup is cooking, the smell of Christmas trees is).
At the same time, we need to understand what goal we are trying to achieve. If you just need to calm the child down and “work up” his appetite before lunch, then we include descriptions of the food. When you need to put your baby to sleep, choose the least active side effects, which evoke sleep (the sun has set, the animals have fallen asleep, the fire has gone out).
How to teach an older preschooler to relax?
At 5-6 years old, the child’s psycho-emotional state needs to be given increased attention, otherwise he will have problems controlling his behavior in a group. Having learned basic breathing exercises, he will be able to independently recover after a break and get into a learning mood. For greater effect, you need to connect auto-training to them.
- We take a deep and slow breath through the nose, and exhale completely through the mouth.
- We imagine a parachute jump, a slow and smooth descent, soaring 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 will you develop the habit necessary to consolidate the necessary skills and their consequences. This can take months, and children do not always repeat the same exercises with great willingness. On the part of parents, unlimited patience, wild imagination, a desire to communicate with the child, and the ability to devote at least 10-15 minutes a day to this area are required.
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 release of mental stress. Relaxation can be either involuntary or voluntary, achieved as a result of the use of special psychophysiological techniques.
As you know, emotions and feelings are difficult to regulate by will. Adults need to remember this when faced with unwanted or unexpected childhood emotions. It is better not to evaluate the child’s feelings in such acute situations, since this will only lead to misunderstanding or negativism. You cannot demand from a child not to experience what he experiences and feels; You can only limit the form of manifestation of his negative emotions. In addition, our task is not to suppress or eradicate emotions, but to teach children to feel their emotions, manage their behavior, and hear their body.
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 equally applies 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.
By relaxing, excited, restless children gradually become more balanced, attentive and patient. Children who are inhibited, constrained, lethargic and timid acquire confidence, cheerfulness, and freedom in expressing their feelings and thoughts.
Such systematic work allows the child’s body to relieve excess tension and restore balance, thereby maintaining mental health.
Features of performing relaxation exercises by children of senior preschool age:
The time to complete one exercise is no more than 4-5 minutes
- During one lesson, you can use exercises from different blocks, depending on the focus of the GCD
- Relaxation includes a set of 3-4 exercises on different groups muscles
- A session of complete relaxation is carried out with musical accompaniment and text aimed at calm and restoration of strength
- The main task of performing the exercises is to teach children recovery techniques for further independent use
- Ending relaxation only on a positive note
Training session (basics of relaxation)
Choose a place on the carpet or warm floor where you can sit with your child. You are close, but do not touch each other.
1. You need to lie on your back so that you can relax comfortably and pleasantly with me for a few minutes. We'll just talk and relax and 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 your fists, hold tight while I count to ten. Ten - release 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, press 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 how the tension (fatigue) leaves your shoulders.
3. Close your eyes again. Now we will relax the facial muscles, so open your mouth wide, as wide as possible, and I count - one, two, three - relax your mouth, close it. Is it really good? Lift the tongue in your mouth up and press it to the roof of your mouth, press it tightly and tense 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 eyebrows, purse your lips angrily! - One, two, three - Smile, you were just joking, right? All the muscles of your face have relaxed, do you feel how light your face has become?
4. Close your eyes again. Imagine that you need to run very quickly along a track. Your legs tensed, your tummy tightened, and you “ran”! I count to ten, and you keep your legs and tummy tense, as if you were still running. Ten - you've come running, end of the race, you're first! Now you can rest and relax, your legs have become warm and tired, your tummy is soft and heavy - rest, let your legs and tummy also rest and relax.
5. Your eyes are closed. Listen to what I’ll tell you: You and I now find ourselves in a sunny clearing, where grasshoppers quietly chirp, colorful butterflies fly and birds sing faintly. The breeze easily touches your face, arms and whole body. You are very warm and pleasant, you are resting, relaxing. (Quiet 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 presented several of the easiest-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, back straight and relaxed, hands folded on your chest so that your fingers meet. Take a deep breath in through your nose, imagine that your stomach is balloon. The deeper you inhale, the larger the ball.
Now exhale through your mouth so that the air flies out of the ball.
Take your time, repeat. Breathe and imagine how the ball fills with air and becomes bigger and bigger.
Exhale slowly through your mouth, as if air is coming out of a balloon.
Pause, count to five.
Inhale again and fill your lungs with air
Exhale, feel the air leaving through your lungs, throat, mouth.
Breathe and feel how you are filled with energy and good mood.
Relaxation “Flying high in the sky”
(Calm relaxing music sounds)
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 are the warm summer sun and 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 to the sides. From time to time she slowly flaps her wings. You hear the sound of wings energetically cutting through the air.
Now let each of you imagine that he is a bird. Imagine that you are slowly floating, floating in the air, and your wings cutting through the air. Enjoy the freedom and wonderful feeling of floating in the air
And now, slowly flapping your wings, you are approaching the ground.
Now you are already on earth. Open your eyes. You feel well rested, you have a cheerful mood and a wonderful feeling of flight that will last throughout the day.
Relaxation “Unusual Rainbow”
(The exercise is performed lying down)
Lie down comfortably, relax. Breathe evenly and deeply. Close your eyes. Imagine that there is an unusual rainbow before your eyes.
The first color is blue. Blue can be soft and calming, like flowing water. Blue is pleasantly caressing 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 soft 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 summer; if we are uneasy and insecure, green will help us feel better.
Take these colors with you for the whole day, be calm like water, joyful like the sun, kind like summer.
Place your palm on your stomach. Imagine that your stomach is the first floor of a house. A little higher is the stomach - this is the second floor of the house. Hold your palm there. Now place your palm on your chest and imagine that this is the third floor of a house.
Get ready, we are starting the “elevator ride”: Inhale through your mouth slowly and deeply so that the air reaches the first floor - to your 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 “take the elevator” up one more floor - up to your chest. Hold your breath. Exhale through your mouth.
As you exhale, you feel tension and anxiety leaving your body, as if from 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)
On the count of 1,2,3,4 - take a deep breath through your nose, on the count of 4,3,2,1 - exhale through your mouth. Execution time 2-3 minutes
3. "Slow Motion"
Children sit closer to the edge of the chair, lean on the back, place their hands loosely 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, and draw.
But not everyone knows how to relax and rest.
We have a game like this - very easy, simple.
Movement slows down and tension disappears.
And it becomes clear - relaxation is pleasant!
4. "Playing with sand"
Imagine that you are sitting on the seashore. Pick up sand in your hands (as you inhale). Clenching your fingers tightly into a fist, hold the sand in your hands (hold your breath). Sprinkle sand on your knees, gradually opening your hands and fingers.
Let your arms fall powerlessly along your body, too lazy to move your heavy arms (repeat 2-3 times).
5. "Ant"
Imagine that you are sitting in a clearing, the sun is gently warming you. An ant crawled onto my toes. Pull your socks towards yourself with force, keep your legs tense and straight. Let's listen to which finger the ant is sitting on (holding your breath). Let's throw the ant off our feet (as we exhale).
Socks go down - to the sides, relax your legs: rest your legs (repeat 2-3 times).
6. "Smile"
Imagine that you see in front of you in the picture a beautiful sun smiling at you. Smile back at the sun and feel how the smile goes into your hands, reaching your palms. Do it again and try to smile even more joyfully. Your lips stretch, your cheek muscles 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. Expose your face to the sun, your chin will also sunbathe (unclench your lips and teeth as you inhale). A bee is flying, about to land on someone's tongue. Close your mouth tightly (hold your breath). When chasing away a bee, you can vigorously move your lips. The bee flew away.
Open your mouth slightly and exhale lightly (repeat 2-3 times).
8. "Butterfly"
Imagine a warm, summer day. Your face is tanning, your nose is also tanning - expose your nose to the sun, your mouth is half open. A butterfly flies, chooses whose nose to sit on. Wrinkle your nose, raise your upper lip upward, leave your mouth half open (hold your breath). To chase away the butterfly, you can vigorously move your nose. The butterfly flew away.
Relax the muscles of the lips and nose (as you exhale) (repeat 2-3 times).
9. "Swing"
Imagine a warm, summer day. Your face sunbathes, the gentle sun caresses you (facial muscles are relaxed). But then a butterfly flies and lands 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 is warming (relaxation of the facial muscles) (repeat 2-3 times).
10. “Curious Varvara”
Starting position: standing, feet shoulder-width apart, arms down, head straight. Turn your head as far as possible to the left, then to the right. Inhale and exhale. The movement is repeated 2 times in each direction. Then return to starting position, relax the muscles:
Curious Varvara looks left, looks right.
And then forward again - here he will rest a little.
Raise your head up and look at the ceiling for as long as possible. Then return to the starting position, relax the muscles:
Slowly lower your head down, pressing your chin to your chest. Then return to the starting position, relax the muscles:
Now let's look down - the neck muscles have tensed!
Let's go back - relaxation is nice!
11. "Lemon"
Lower your hands down and imagine that in your right hand there is a lemon from which you need to squeeze the juice. Slowly clench your right hand into a fist as tightly as possible. Feel how tense right hand. Then throw the “lemon” and relax your hand:
I will take a lemon in my palm.
I feel like it's round.
I squeeze it slightly -
I squeeze out lemon juice.
Everything is fine, the juice is ready.
I throw in the lemon and relax my hand.
(Perform the same exercise with your left hand)
12. "Deck"
Imagine yourself on a ship. Rocks. To avoid falling, you need to spread your legs wider and press them to the floor. Clasp your hands behind your back. The deck rocked - transfer your body weight to your right leg, press it to the floor ( right leg tense, the left one is relaxed, slightly bent at the knee, with the toe touching the floor). Straighten up. Relax your leg. It swayed in the other direction - I pressed my left leg to the floor. Straighten up! Inhale-exhale!
The deck began to rock! Press your foot to the deck!
We press our leg tighter and relax the other.
Whims, fatigue, disturbed sleep, lack of appetite. Sometimes parents cannot understand what is happening to their little child. It's very simple: babies are almost always in a state of high psycho-emotional arousal. There are plenty of reasons for this: stressful situations, adaptation, crisis age, fatigue, overexertion. Throughout the day, the baby receives such a volume of information that it is not easy for his body to cope with it. Hence the severe stress, which affects the toddler’s behavior.
Special relaxation exercises for relieving stress in children help to get positive emotions, relieve tension and eliminate nervousness. After all, to develop a healthy psyche, a child needs to be able to relax.
Relaxation games in kindergarten
Which child doesn't like games? It is this form - play - that is actively used when conducting relaxation exercises for young children. The advantage of such exercises is that they can be performed at any time and they do not require additional equipment. The technique is selected taking into account the age and inclinations of the children.
For example, breathing exercises help relieve anxiety and calm children before quiet time. It is better to carry it out on fresh air so that the body, in addition to peace, also receives oxygen enrichment.
To relax your muscles, you can do a simple simple exercise. Invite the kids to clench their fists or tense their tummies for 10 minutes, and then “let go” of the state of tension. In order for the result to be maximum, relaxation should be carried out in a semi-recumbent position.
Sound therapy is an excellent way to relax. Children listen with interest and pleasure to the sound of the forest, sea surf or rain. In addition, they also try to imagine the picture in their imagination. It not only calms you down, but also perfectly lifts your spirits.
Children of older preschool age respond well to art therapy, or in other words, creative activities: drawing, designing, modeling. During such exercises, children’s psycho-emotional stress is relieved, and in addition, creative development also occurs.
Relaxation exercises for schoolchildren
It is necessary to teach your child to relax and control his emotional state before school age. A first grader should already be able to calm down on his own after a fun break and focus on receiving new information. For younger schoolchildren, breathing exercises or the auto-training method are most suitable.
Reduce excitement and switch to educational process Deep breathing helps. The child needs to inhale slowly through the nose, but exhale through the mouth. A few of these exercises - and the child is ready for the lesson!
As for auto-training, a mental parachute descent will help the student switch to mental activity even before the “imaginary” landing.
Relaxation is an important component of the full development of children. But the ability to relax does not come immediately. To do this, you need to conduct relaxation exercises daily. Just 10-15 minutes a day will help eliminate many of the problems that school-age children face.
Neuromuscular relaxation according to Jacobson for children
Edmund Jacobson, an American neurologist, developed a set of relaxation exercises for the muscular system. Constant stress and suppression of emotions lead to muscle tension. The author of the technique discovered that the emotional state and muscle tone are very closely interconnected, so his exercises help relax the muscular system and normalize the psycho-emotional state. And, importantly, Jacobson’s relaxation is useful not only for children, but also for their parents.
Before moving directly to the exercises, it is worth paying attention to the important conditions of relaxation:
- comfortable body position (lying or sitting);
- Muscle tension occurs as you inhale, and relaxation occurs as you exhale (no more than 5 seconds);
- each exercise must be performed twice.
And now we offer a set of relaxation exercises for children:
- "Icicle". Squeeze your hands as much as possible, then relax.
- "Reach for the cloud." You need to stretch your arms forward, as if you need to get something. Then we relax them and lower them as we exhale. After this, we raise the handles up and try to mentally reach the cloud and lower them again.
- "Butterfly". Just as a butterfly folds its wings, children should bring their shoulder blades together. After which they spread their “wings” again.
- "Turtle". Invite the children to feel like a turtle trying to hide its head in its shell (kids raise their shoulders to their ears), and then stick it out of its “house”.
- "Heels - toes." First, children try to pull their heels towards their knees, after which they relax their legs. Then they pull their toes and also relax while exhaling.
- "Wrinkled face." Kids wrinkle their nose, forehead, cheeks, and eyes, as if they had eaten a very sour lemon. As you exhale, children relax their facial muscles.
- "Smile". Encourage your child to smile as wide as possible. When exhaling, he should make a tube with his lips and make some sound.
It is advisable that parents perform such exercises with their children and do not forget to praise their child.
Relaxation exercises for aggressive children
It is important for all children to be able to relax, but for children with increased anxiety and aggressiveness it is simply necessary.
First, you should take care of the location of the classes. It is very important that an anxious child feels comfortable, so a cozy room with a gentle color scheme will create the right atmosphere and will not cause aggression in the baby.
As for relaxation exercises, for this category of kids, exercises to relax the muscular system will be useful. For example, "Fight". Invite your child to imagine a situation as if he had a quarrel with his friend. The child is preparing for the upcoming fight, while his hands should be clenched into fists as tightly as possible and his jaws should be closed. Ask him to fix this state for a few minutes, and then remember the good deeds of his friend - and let go of the tension.
Auto-training perfectly relieves aggression. After all, imagining ourselves to be a calm person, we ultimately become one. A mental walk through the forest or the sea coast will relieve unnecessary stress and give positive emotions.
Deep breathing exercises are simply necessary for children with increased aggressiveness. Therefore, a few deep breaths and exhalations will help the child become much calmer and more peaceful.
It is very important that there is physical contact during relaxation exercises. Aggressive children need to be taught to perceive other people normally and treat them without anger or mistrust.
Relaxation exercises for children who stutter
Scientists have proven that speech activity and the psyche are interconnected. Therefore, correction of stuttering in children includes not only the work of a speech therapist, but also relaxation exercises to relax muscle and psycho-emotional tension.
A stuttering child, trying to tell something, strains the muscles of his face and throat so much that as a result the whole body experiences tension. muscular system bodies. Therefore, it is very important to first carry out exercises that will help relieve general tension, and only then conduct classes to relax the speech apparatus. You need to complete the set of exercises breathing exercises. By the way, you can use Jacobson’s technique for correction.
Relaxation exercises for children with cerebral palsy
Children with cerebral palsy will benefit from relaxing and breathing exercises, the purpose of which is to reduce muscle tightness and relieve emotional tension. In addition, classes will help increase physical activity and increase the level of self-control in children.
Exercise “Let's get to know each other!”
Invite your child to sit on the mat. Then, taking a deep breath, the baby should slowly raise his arms up, clasp his palms over the headboard and hold his breath. We exhale through the mouth, while the child should lean forward and lower his arms to the floor. As you exhale, you need to say your name, or your last name.
Exercise “Growing Flower”
The gardening instructor invites the child to imagine himself as a small and wrinkled seed (the child shrinks into a ball, hides his head and covers it with his arms). The “adult gardener,” while caring for the grain, strokes the baby’s back and head—and the “flower child” begins to grow. First, a stem and leaves appear (the baby’s body and arms are slowly stretched forward), then buds appear (the hands are clenched into fists). And finally, the flower blooms (the fists unclench sharply).
Exercise “Annoying fly”
Invite your baby to lie down and close his eyes. Next, he should imagine that he is lying on the spring grass, and the sun is warming him. But suddenly a fly landed on my forehead. Invite the child to move his eyebrows and drive it away - the fly did not fly away, but moved to one cheek (the child inflates it), and then to the other (the baby inflates the other cheek). The annoying insect is circling around its eyes, ask it to blink them. A fly sits on his chin - suggest moving his jaw.
Breathing exercises “Artist”
The baby takes a deep breath and slowly raises his arms above his head. You need to hold your breath for a few seconds. Then we exhale, pronounce a long sound [a] and lower our arms.
We slowly raise our hands, only this time we fix them in front of us, and hold our breath. Exhaling, we pronounce a long sound [u] - and lower the arms.
Especially for - Marina Amiran
Relaxation exercises for children of primary and secondary preschool age. This material is intended for kindergarten teachers, which can be used in classes (physical education) and also after naps."Naughty cheeks."
Take in air, puffing out your cheeks strongly. Hold your breath and slowly exhale, as if blowing out a candle. Relax your cheeks. Then close your lips with a tube, inhale the air, sucking it in. The cheeks are drawn in. Then relax your cheeks and lips.
Exercise to relax the arm muscles.
"Vibration".
What a wonderful day today! We will drive away melancholy and laziness. They shook their hands. Here we are healthy and cheerful.
"Lazy cat"
Raise your arms up, then stretch them forward, stretching like a cat. Feel the body stretch. Then sharply lower your hands down, pronouncing the sound “a”.
Relaxation exercise focusing on breathing.
"Blow out the candle."
Take a deep breath, drawing as much air into your lungs as possible. Then, stretching out your lips with a tube, slowly exhale, as if blowing on a candle, while pronouncing the sound “u” for a long time.
Exercises to relax facial muscles.
"Mouth shut."
Purse your lips so that they are not visible at all. Close your mouth with a zipper, squeezing your lips very, very tightly. Then relax them:
I have my own secret
I won't tell it to you, no
(purse lips).
Oh how hard it is to resist
Without telling anything (4-5 s).
I will still relax my lips,
I'll leave the secret to myself.
exercise to relax the facial muscles.
"The evil one has calmed down."
Tighten your jaw, stretching your lips and exposing your teeth. Growl as much as you can. Then take a few deep breaths, stretch, smile and, opening your mouth wide, yawn:
And when I get really angry, I tense up, but I hold on.
I squeeze my jaw tightly and scare everyone with a growl (growl).
So that the anger flies away and the whole body relaxes,
You need to take a deep breath, stretch, smile,
Maybe even yawn (open your mouth wide and yawn).
"Deck".
Imagine yourself on a ship. Rocks. To avoid falling, you need to spread your legs wider and press them to the floor. Clasp your hands behind your back. The deck rocked - transfer your body weight to your right leg, press it to the floor (the right leg is tense, the left leg is relaxed, slightly bent at the knee, with the toe touching the floor). Straighten up. Relax your leg. It swayed in the other direction - I pressed my left leg to the floor. Straighten up! Inhale-exhale!
The deck began to rock!
Press your foot to the deck!
We press our legs tighter,
and relax the other.
Exercise to relax the leg muscles.
"Elephant".Place your feet firmly, then imagine yourself as an elephant. Slowly shift your body weight onto one leg, 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 the foot hitting the floor. As you exhale, say “Wow!”
Exercise to relax the leg muscles.
"Horses".
Our legs flashed
We'll gallop along the path.
But be careful
Don't forget what to do!
"Birds."
Children imagine that they are little birds. They fly through the fragrant summer forest, inhale its aromas and admire its beauty. So they sat down on a beautiful wildflower and inhaled its light aroma, and now they flew to the tallest linden tree, sat on its top and felt the sweet smell of a flowering tree. But a warm summer breeze blew, and the birds, along with its gust, rushed to the babbling forest stream. Sitting on the edge of the stream, they cleaned their feathers with their beaks, drank clean, cool water, splashed around and rose up again. Now let’s land in the coziest nest in a forest clearing.
An exercise to relax the whole body.
"Snow Woman"
Children imagine that each of them is a snow woman. Huge, beautiful, sculpted from 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. Now it starts to get hot, and the snow woman begins to melt. Next, the children depict how the snow woman melts. First the head melts, then one hand, then the other. Gradually, little by little, the torso begins to melt. The snow woman turns into a puddle that spreads across the ground.
An exercise to relax the whole body.
"Silence".Hush, hush, silence!
You can't talk!
We are tired - we need to sleep -
Let's lie quietly on the bed
And we will sleep quietly.
An exercise to relax the whole body.
"Summer Day"
Children lie on their backs, relaxing all muscles and closing their eyes. Relaxation takes place to the sound of calm music:
I'm lying in the sun
But I don't look at the sun.
We close our eyes,
the eyes are resting.
The sun strokes our faces
May we have a good dream.
Suddenly we hear:
bom-bom-bom!
Thunder came out for a walk.
Thunder rolls like a drum.
Exercises to relax the neck muscles.
"Curious Varvara"
Starting position: standing, feet shoulder-width apart, arms down, head straight. Turn your head as far as possible to the left, then to the right. Inhale - you exhale. The movement is repeated 2 times in each direction. Then return to the starting position, relax the muscles:
Curious Varvara
Looks left, looks right.
And then forward again -
Take a little rest here.
Raise your head up and look at the ceiling for as long as possible. Then return to the starting position, relax the muscles:
And Varvara looks up
Longest and farthest!
Coming back -
Relaxation is nice!
Slowly lower your head down, pressing your chin to your chest. Then return to the starting position, relax the muscles:
Now let's look down -
The neck muscles are tense!
Let's go back -
Relaxation is nice!
