Stressful situations that arise at work and in the family often lead a person to a bad mood and overstrain. This condition often results in 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. And 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
The nervous system of a child is very far from perfect. This is especially true for children under three years of age. It is difficult for children of this age to exercise control over the processes of inhibition and excitation. nervous system. This can explain restless infant sleep, as well as problems with calming down after active games. First of all, this applies to easily excitable children.
Maintaining the correct daily routine
Exist various ways to calm an excitable child. One of them is the organization of the mode of wakefulness and sleep. Active children can sometimes be difficult to get to bed on a set schedule. In such a situation, it is important to create conditions for a certain daily rhythm for the baby. It is important to carry out all meals, as well as walks, at the same hours. In addition, during the period that precedes the rest, there should not be active classes. Only then will the child get used to a certain regimen.
Physical education and massage
Everyone knows about the benefits of these two components. However, apply to Everyday life massage and physical education are often lazy or simply forgotten. Sport is especially important in raising an active child. Thanks to physical culture the baby is developing intellectually. Sport educates a person in him. For small children, alternation of physical and intellectual exercises or their harmonious combination is very useful.
Relaxing massage is also important for the child. Knowing the technique of such manipulations, with the impact on certain points, you can control the emotional state of the baby in a certain way. Especially miraculous power has a massage of the stacks. They should be kneaded with little effort and “draw” eights on them. The main thing is to find the moment when the child will lie, and not try to run away in search of some activity.
aromatherapy
Smells are very powerful. Some of them are able to inspire, others, on the contrary, upset. Aromas affect the sense of smell of a child in the same way as on the body of an adult. However, not all soothing substances are suitable for a little man. In children's practice, chamomile, sage and roses are also used. However, caution is required when using them. So, you should not apply undiluted oils directly to the skin of a child, especially if he is not yet three years old. The most harmless way to use such products are aroma lamps.
Relaxation
The workload of modern preschoolers is sometimes amazing. They attend kindergarten, various circles and sport sections. receiving a large number of information, children get tired both physically and emotionally. At the same time, they need to be in time everywhere. The loads that a child's body experiences negatively affect his health. That is why exercises for this are used in working with preschoolers?
Relaxation came to us from abroad. In the 30s and 40s of the last century, technology muscle relaxation developed and applied by a psychologist from America E. Jacobson, as well as a neurologist from Germany I. Schulz. This technique is based on the fact that science has long proven that there is a certain relationship between our body and mind. It is known that in a stressful state, a person's muscle tone increases. At the same time, there is Feedback. Removal of mental stress is possible with a decrease in muscle tone. This is relaxation. It is both involuntary and voluntary. The second type of relaxation is possible when performing certain exercises.
The meaning of relaxation
What is relaxation for children? This is the most The best way relieving tension (nervous, physical and mental), as well as relaxation, which allows you to eliminate the irritation factor.
Very useful relaxation for children. After doing special exercises the child becomes calm and balanced. He becomes more aware of his feelings. play a big role for children. Toddlers begin to control their own actions and emotions, and also master their feelings. Relaxation allows the little man to concentrate and relieve excitement.
Muscle relaxation exercises are carried out by psychologists working with children. Such classes are part of a wellness course. But at the same time, simple game relaxation for children can be used by educators or parents. Relaxation in this case is caused by special playing 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 the image given to them. New games are able to interest the child, which allows him to relax well. The effect of the lesson is noticeable immediately by the calm expression of the face, 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. Increased irritability and anger, excessive anxiety and fears, as well as tension are eliminated in children.
The 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 strong tension. Such relaxation for preschool children is available in the simplest form of play. 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 defuse the child, offer him various games. Below you can find a description of some of them.
We got together for a walk. Hurry, don't fall behind!
Everyone ran a little, our legs got tired.
We'll sit for a while, but then we'll see.
The texts used for relaxation should help the baby create the necessary image, which will allow him to relax most effectively.
Application of special equipment
From the 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, various in quality, size and color. Relatively recently, a new offer appeared on the consumer market - a fitball, the diameter of which can be from 45 to 70 centimeters. With its help, relaxation is carried out for preschool children. With a fitball, kids begin to practice from 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 the motor function of the joints;
- creation of a strong muscular corset.
All this, in turn, allows you to develop the emotional-volitional and intellectual sphere of the child. In the applied set of exercises, there may be those that contribute to 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 with the help of alternating muscle tension and relaxation. The child should sit on the floor, pressing as much as possible, as well as 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 significantly increased. The reason for this is the limitation of the social circle of preschoolers and their concentration on computers and televisions. Music is an invaluable help in raising a child and improving his mental health. Even ancient healers noted its ability to heal a person from various ailments. For example, the sounds of the violin cheer up, the flute can help with coughing, and the melodies of the viola eliminate neuroses.
Music has a truly fantastic ability to regulate the psycho-emotional state of the child. It helps to overcome feelings of discomfort, expressed by fear, insecurity, confusion and fear. The music of nature also contributes to this. Relaxation is achieved by listening to the rustle of leaves and the singing of birds, the sound of rain and the murmur of a stream. These sounds relieve the baby from worries and fears. They give him confidence and good mood. Experts recommend combining calm melodies and sounds of nature. Relaxation is the most effective.
Relax 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 kid begins to make assumptions and ask a lot of questions. In order to prevent this from happening, special relaxing tales are needed. Relaxation for preschool children before going to bed is carried out with them. These stories don't make any sense. Their plot is quite simple and very understandable for a child. A fairy-tale character in such stories should always want to sleep and fall asleep soundly at the end. The voice of the narrator is monotonous and smooth. It soothes and relaxes the baby. He disconnects from the environment 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 composed using simple sentences;
- repetition of words is important, contributing to peace and relaxation;
- at the end of the story main character must fall asleep;
- The speaker's voice must be quiet.
If the same relaxation tale is told many times, then the child will develop a conditioned reflex that allows him to quickly and calmly fall asleep. Much more effective relaxation will come to a soothing melody, as well as to 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 the baby with a good mood, raise his level of intelligence, and 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 basic breathing exercises, he will be able to independently recover after a 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.
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 groups muscles
- 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.
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 as far to the left as possible, 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.
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 right hand. 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. Rocked the deck - 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 relax the other.
Whims, fatigue, disturbed sleep, lack of appetite. Sometimes parents cannot understand what is happening to their little child. Everything is 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. During the day, the baby receives such a volume of information that it is not easy for his body to cope with it. Hence the strong stress, which is reflected in the behavior of the little one.
Special relaxation exercises to relieve stress in children help to get positive emotions, relieve tension and eliminate nervousness. After all, for the formation of a healthy psyche, the child needs to be able to relax.
Relaxation games in kindergarten
What child does not like games. It is this form - the game - 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 excitement and calm the children before a quiet hour. It's best to do it on fresh air so that the body, in addition to resting, also receives oxygen enrichment.
To relax the muscles, you can do simple and simple exercise. Invite the kids to clench their fists or tighten 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-lying position.
A great way to relax is sound therapy. Children with interest and pleasure listen to the sound of the forest, the surf or the rain. In addition, they also try to imagine the picture in their imagination. It is not only calming, but perfectly uplifting.
Children of senior preschool age perceive art therapy very well, or in other words, creative activities: drawing, designing, modeling. During such exercises, the psycho-emotional stress is removed from the kids, in addition, creative development also occurs.
Relaxation exercises for schoolchildren
It is necessary to teach the baby to relax and control his emotional state before school age. A first grader should already be able to calm down on their own after a fun break and focus on getting new information. For younger students, breathing exercises or the auto-training method are most suitable.
Remove excitement and switch to educational process deep breathing helps. The child needs to take a slow breath 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 clamps. The author of the methodology found that the emotional state and muscle tone are very closely interconnected, so his exercises help to 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 proceeding directly to the exercises, you should pay attention to the important conditions for relaxation:
- comfortable body position (lying or sitting);
- muscle tension occurs on inhalation, and relaxation occurs on exhalation (no more than 5 seconds);
- each exercise must be performed twice.
And now we offer a set of relaxation exercises for children:
- "Icicle". We squeeze the hands as much as possible, then relax.
- "Reach for the cloud." You need to pull the handles forward, as if you need to get something. Then we relax them and lower them on the exhale. After that, we raise the handles up and try to mentally reach out to the cloud and lower them again.
- "Butterfly". Just as a butterfly folds its wings, so the children should bring their shoulder blades together. Then they spread their "wings" again.
- "Turtle". Invite the children to feel like a turtle that is trying to hide its head in its shell (the kids raise their shoulders to their ears), and then stick it out of their “house”.
- "Heels - socks." First, children try to pull their heels to their knees, after which they relax their legs. Then they pull the socks and also relax as they exhale.
- "Shriveled Face" Kids wrinkle their nose, forehead, cheeks, eyes, as if they ate a very sour lemon. On exhalation, the children relax the muscles of the face.
- "Smile". Encourage your child to smile as widely as possible. Exhaling, he should make sponges a tube and make some kind of sound.
It is desirable that parents perform such exercises with their children and do not forget to praise their child at the same time.
Relaxation exercises for aggressive children
It is important for all kids to be able to relax, but for children with increased anxiety and aggressiveness, this is simply necessary.
To begin with, you should take care of the location of the classes. It is very important that an anxious child feel comfortable, so a cozy room with delicate colors will create the right atmosphere and will not cause aggressiveness in the baby.
As for relaxation exercises, for this category of kids, classes to relax the muscular system will be useful. For example, "Fight". Invite the child to imagine the situation as if he had a fight 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 a friend - and let go of tension.
Perfectly removes aggression auto-training. After all, imagining ourselves a calm person, we eventually 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 body contact is present during relaxation exercises. Aggressive kids need to be taught to perceive other people normally and treat them without anger and distrust.
Relaxation exercises for children with stuttering
Scientists have proven that speech activity and the psyche are interconnected. Therefore, the 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 baby, trying to tell something, strains the muscles of the face and throat so much that, as a result, the whole body experiences tension. muscular system body. 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. Complete the set of exercises breathing exercises. By the way, for correction, you can use the Jacobson technique.
Relaxation exercises for children with cerebral palsy
Children with cerebral palsy will be helped by relaxing and breathing exercises, the purpose of which is to reduce muscle stiffness and relieve emotional stress. In addition, classes will help increase motor activity and increase the level of self-control in children.
Exercise "Let's get to know each other!"
Have your child sit on the mat. Then, taking a deep breath, the baby should slowly raise the arms up, close the palms over the headboard and hold the breath. We exhale through the mouth, while the child should lean forward and lower the handles to the floor. On the exhale, you need to pronounce your name, you can also surname.
Exercise "Growing flower"
The gardening instructor invites the child to imagine himself as a small and shriveled seed (the child shrinks into a ball, hides his head and covers it with his hands). The “adult gardener”, taking care of the grain, strokes the baby on the back, on the head - and the “flower child” begins to grow. First, a stalk and leaves appear in it (the body and arms of the baby slowly stretch forward), then buds appear (brushes clench into fists). And, finally, the flower blooms (the fists open sharply).
Exercise "Annoying Fly"
Have your child lie down and close their eyes. Then he must imagine that he is lying on the spring grass, and the sun is warming him. But suddenly a fly landed on his 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 puffs it up), and then to the other (the kid puffs up the second cheek). A pesky insect is circling around the eyes, ask him to blink them. The fly sat on its chin - offer to move your 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 the handles.
We slowly raise our hands, only this time we fix them in front of us, hold our breath. Exhaling, we pronounce a long sound [y] - and lower the handles.
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 the classroom (physical education) as well as after daytime sleep."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.
Exercise to relax the muscles of the hands.
"Vibration".
What a wonderful day today! We will drive away boredom and laziness. They shook their hands. Here we are healthy and strong.
"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".
Relaxation exercise focusing on the breath.
"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.
Exercises to relax the muscles of the face.
"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 own secret
I won't tell you, no
(purse lips).
Oh how hard it is to keep
Saying nothing (4-5 s).
I will still relax my lips,
I'll keep a secret for myself.
exercise to relax the muscles of the face.
"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 strongly and scare everyone with a growl (growl).
For anger to fly away and relax the whole body,
Take a deep breath, stretch, smile,
Maybe even yawn (open mouth wide, yawn).
"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.
Exercise to relax the muscles of the legs.
"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!"
Exercise to relax the muscles of the legs.
"Horses".
Our legs wobbled
We will run along the path.
But be careful
Don't forget what to do!
"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 top 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.
Relaxation exercise 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.
Relaxation exercise for the whole body.
"Silence".Hush, hush, hush!
You can't talk!
We are tired - we need to sleep -
Lie quietly on the bed
And we will sleep quietly.
Relaxation exercise for the whole body.
"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,
But I don't look at the sun.
We close our eyes
the eyes are resting.
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.
Exercises to relax the muscles of the neck.
"Curious Barabara".
Starting position: standing, feet shoulder-width apart, arms down, head straight. Turn your head as far to the left as possible, 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 Barabara
Looking left, looking right.
And then forward again -
Get some rest here.
Raise your head up, look at the ceiling as long as possible. Then return to the starting position, relax the muscles:
And Barbara looks up
Longest and farthest!
Coming back -
Relaxation is nice!
Slowly lower your head down, press your chin to your chest. Then return to the starting position, relax the muscles:
Now look down -
Neck muscles tensed!
Coming back -
Relaxation is nice!
