Strelnikovskaya respiratory gymnastics is a selection of exercises that Strelnikova developed primarily for herself - she was a theater teacher and opera singer, suffered from a choking cough, and was looking for an opportunity to cope with her illness. The respiratory system according to the Strelnikova method has no analogues and no restrictions whatsoever - people of any age can do it, regardless of their state of health.
The breathing system that Strelnikova developed (and patented) can be used to relieve stress, and is also easy to combine with walking. It is not always necessary to do gymnastic exercises (I will give a set of breathing exercises below), you can walk in a park or outside the city at an average pace to perform breathing movements - eight breaths, rest for about three to five seconds and then eight breaths, in half an hour the body will be saturated with oxygen, and also you will learn how to breathe correctly.
Strelnikova's paradoxical breathing exercises are recommended for use at any time, but the author of the technique, Alexandra Nikolaevna, recommended training in the morning, then the benefits of breathing exercises will be as high as possible.
Results and benefits for the body
What are the benefits of constant breathing exercises Strelnikova?
- The blood supply to the pulmonary alveoli and vessels improves, which has a positive effect on metabolism.
- Nerve regulation is restored, the central nervous system works more smoothly.
- The drainage functionality of the bronchial system is restored.
- Nasal breathing stabilizes.
- Morphological lesions in the broncho-pulmonary system are minimized.
- Inflammations resolve, folded areas of the lungs straighten out, lymph and blood supply stabilizes, and stagnant manifestations disappear.
- The circulatory system is strengthened and lost or impaired functions of the cardiovascular apparatus are restored.
- Immunity and body tone increase.
- It should also be noted that the original function of the lungs is restored - in addition to the primitive respiratory movement The lungs are responsible for gas exchange in the alveoli.
Strelnikova's breathing exercises will help the body in general, but there are certain diseases in which this method recommended by doctors.
Diseases of the respiratory system
It can be a runny nose or chronic sinusitis, bronchitis or even bronchial asthma. The fact is that Strelnikova’s paradoxical gymnastics most of all loads the respiratory system, giving it the maximum load, which improves the condition of the pulmonary system and helps strengthen the respiratory system as a whole. In addition to improving overall membrane permeability, local blood supply is also enhanced.
Skin diseases
Many people suffer from neurodermatitis, psoriasis and diathesis, they know how hard it is to fight these diseases. When you train active breathing, the body is enriched with oxygen at the membrane level, and oxygenated blood enhances regeneration. By the way, it also helps to restore the breathing of the skin - blood microcirculation improves, connective tissues are modernized, excess sebum is removed, acne disappears.
Nervous disorders and diseases of the central nervous system
Often, diseases of the central nervous system are associated, among other things, with a low level of oxygen in the blood, and with insufficiently active blood supply - the body functions at “low speed”, and the person feels some depression. Breathing exercises A. N. Strelnikova will help to normalize well-being literally from the first lesson.
Diseases of the vascular system
If you often have a headache, feel unwell, have had a stroke or suffer from epilepsy, then the Strelnikova breathing technique will help minimize painful conditions.
In addition to all of the above breathing exercises according to the Strelnikova method, they allow you to fight stuttering, diseases of the spine, and also overweight and bad habits.
Gymnastics rules
Before doing a set of breathing exercises, you first need to figure out how to properly perform gymnastics for weight loss. By the way, at the very beginning it is quite acceptable to use hints for exercises in pictures - this simplifies the process.
- For each lesson, you need to do 1200 "breaths" - inhalations and exhalations.
- One lesson should take about half an hour.
- All exercises should be done in three sets, 32 repetitions in each approach. After each "thirty" you can rest 3-10 seconds. If it is difficult to perform 32 breaths in a row, then you can take breaks after each eight, and perform eights 12 times.
- After a month of daily classes, each exercise can be done not 8 times, but 16 or 32 times.
- For each lesson, you need to perform the entire set of exercises. Strelnikova recommended performing the complex twice a day with normal health, and several times a day if you feel unwell.
- Breathing exercises are done before meals. In some cases, you can do the exercises one and a half hours after lunch or dinner, but in the morning it is best to do it on an empty stomach.
- When there is clearly not enough time, you can perform not 3 sets of 32 breaths for each exercise, but one set of 32 breaths. In this case, Strelnikova's gymnastics will take you 7 minutes.
- A month later daily exercise the effect is felt.
- Do not give up gymnastics, it is best to do it all your life.
Introductory lesson
Naturally, you won’t be able to immediately complete a set of exercises; an active breathing technique requires an attentive and focused attitude.
So, first you need to do the exercise "Palms" - sharp loud breaths are performed, after which a few seconds of a break. 4 breaths are taken at a time, the exercise should be performed with Strelnikov's hundred - that is, 24 times 4 breaths each. After each inhalation, exhale through the mouth, imperceptibly. Otherwise, the benefits and harms will not be balanced and you can harm yourself, do not grimace.
With arrhythmia of the heart and problems with the vessels of the central nervous system, you can feel dizzy. This is not a bad sign, the main thing is not to be too nervous. In general, with arrhythmia, the heart can perform exercises, so do not be afraid and stop exercising.
The next exercise is "Shooters". Here you need to complete 12 eights (to get Strelnikov's hundred).
Another exercise that will help you master the technique is the “Pump”. Perform it according to a typical pattern - 12 eights, after every eight breaths - a break. By the way, this exercise has some limitations, I will talk about them later.
This is a basic lesson, it is repeated twice a day, adding a new exercise every day. Once you have mastered the breathing technique, you can begin to increase the number of breaths in one approach.
Full complex
You need to stand up straight, bend your arms at the elbow joints and show your palms (vertically, on the line of the shoulder joints). Sharp breaths are taken, at the same moment the hands are clenched into fists. You can do this exercise in any position of the body.
You need to stand up straight, clench your hands into fists and press them to the abdominal part of the body, near the waist. When you inhale, the fists are pulled down towards the floor, then you need to return your hands to initial position. Hands are not recommended to be raised above the waist.
Pump
It is necessary to stand up straight, the legs are somewhat narrower than the shoulders, the arms are freely extended along the body. First, a tilt is made - with your hands you need to reach for your socks, but do not touch them, and in the second half of the tilt you need to take a noisy breath (strictly with the help of the nose, not the mouth). Inhalation ends simultaneously with the inclination. Then you need to slightly rise, but do not rise completely, and repeat. The back should be rounded, the head facing down. Exercise is done standing and sitting.
This exercise has some limitations. It must be carefully performed for various head injuries and diseases of the spine, as well as if there are problems with pressure. Do not lean too deeply, just bend slightly. This exercise is very effective, helps to overcome bronchial asthma.
Cat
You need to stand up straight, and perform a dance squat, turn the body to the right and take a short breath, then return to the starting position and do the same squat with a turn to the left. Do not squat too deep, just bend your knees slightly. During the exercise, you need to make a grasping movement in the direction of rotation. The back should be straight, the turn is carried out only in the area of \u200b\u200bthe belt.
We get up with a straight back, bend our elbows and raise them at shoulder level. As you inhale, you need to cross your arms deeply, hugging yourself by the shoulders. Hands should go parallel to each other, you should not spread them, while inhaling, the head leans back slightly.
If a person has diseases of the cardiovascular system, then in the first couple of weeks you should not perform this exercise. For women who are in position, after the end of the second trimester, you should not tilt your head - gymnastic exercise performed with a strictly vertical spinal column.
Stand up straight, put your heels a little narrower than shoulder width. Then you need to lean forward, stretch your arms towards the floor, inhale and exhale, then lean back without interruption (it is permissible to bend slightly in the lower back), wrap your arms around your shoulders. You can also do the exercise while sitting.
You need to master these exercises before moving on to the rest.
turns
Stand up straight, take breaths at the same time as turning your head, you do not need to pull your neck, do not stop your head in the process of movement - to the left - inhale, exhale, to the right - inhale, exhale.
Ears (Chinese dummy)
The starting position is classic - straight. The head alternately leans with the ear to the shoulder and inhales, do not lower the chin, exhale in a timely manner.
Stand straight, feet shoulder-width apart or slightly narrower, then alternate “inhale from the floor” and “inhale from the ceiling”, while only one head moves.
Restrictions: "Ears", "Turns" and "Pendulum head" should be performed smoothly, especially if there are diseases of the neck, spine or head vessels.
rifts
Stand up straight, put your left foot forward, right back, transfer the center of gravity to your left foot. Then a light dance squat is done on the left leg along with a noisy breath, after which the weight is transferred to the back (right) leg, also inhaling.
You need to squat and inhale at the same time, the center of gravity is on the leg that squats, after the squat you need to straighten up, and only then “roll” the center of gravity to the other leg.
After the complex is completed, you need to swap legs (now right forward, left back), and repeat.
Steps (rock and roll)
Front step - we get up to the starting position, raise the left leg, bending at the knee (pull the toe), the center of gravity on right leg. In this position, a light squat and a noisy breath are made, then we take the starting position for a moment, and perform the exercise for the right leg.
The back step is done in the same way, but instead of lifting the knee forward, the knee should simply be bent so that the heel is lifted towards the buttock.
You need to inhale and perform the movement at the same time.
Look in detail at the video of how Strelnikova's gymnastics is done in unison in 8 minutes, there are also videos with a full set of exercises, designed for 12 minutes and 26 minutes. But this video will clearly show how to properly perform all the exercises of the complex:
A few more benefits. For preventive purposes, you can use any exercises of Strelnikova's gymnastics, but if there are certain specific ailments, then it is better to clarify which specific exercises will help overcome diseases. For example, Strelnikova's breathing exercises for children preschool age implies simple exercises for children who help fight children's colds - they relieve nasal congestion, reduce sore throats, and generally improve well-being.
Also useful in case of a cold are exercises for children recommended by Strelnikova for bronchial asthma or emphysema. Strelnikova's therapeutic breathing exercises for asthma will help both large and small ones - the sooner you start exercising, the higher the likelihood of remission.
Try to take care of the whole family - initially, Strelnikova's gymnastics helped my mother with hypertension, but literally a week later, my mother and I realized that breathing exercises also help with stress. In stressful situations, simple breathing exercises of the Strelnikova exercise can help to perform not always enough strength and endurance, but breathing a little according to her method is very useful.
Strelnikova's breathing exercises for weight loss also give incredible results!
Helped me start exercising regularly a book about the technique that Shchetinin wrote. I recommend reading it to anyone who cares about the health of their family.
With arrhythmia of the heart, the "Pump" helps well. Also, with arrhythmia of the heart, it is recommended to perform the exercise "Pendulum". In general, the main thing with heart arrhythmia is to perform the entire set of exercises correctly, and approach the use of gymnastics by gradually increasing the load, in no case overstraining. The same applies to hypertension.
Strelnikova's breathing exercises for bronchitis are the first three exercises, they help to keep the bronchi in order and form the basis of daily gymnastics.
When stuttering in children, it is very important to pay attention to the correct execution of “Hug your shoulders”. So the child gets rid of the muscle clamp in shoulder girdle and relaxes. Strelnikova's vocal exercises and breathing exercises for stuttering give very good results, when the child is engaged not only individually, but also with other children.
Very often people are interested in what are the indications and contraindications. As for the indications, I wrote above, but contraindications ... In general, the gymnastics complex according to Strelnikova practically does not imply contraindications - this is the correct breathing technique, originally developed for vocalists, and then modified not only to improve the functioning of the speech apparatus, but also for health in general, thanks to which many people do without medication. For people with serious illnesses, I can only advise discussing gymnastics with your doctor so that you can find out if it is suitable for you personally.
The world-famous respiratory gymnastics of Strelnikova dates back to 30-40 years, and then it was positioned as a way to restore the voice (A.N. Strelnikova was a singer). It was officially registered in 1972 and received a patent examination: the author, Alexandra Nikolaevna, was issued a special certificate recognizing the method as therapeutic.
The respiratory organs are responsible for 4 functions / capabilities of a person: breathing, speech, screaming and singing. The hardest part is singing. And this means that if breathing exercises are able to restore the voice, then for simpler functions, to which, incl. breath, will have an even greater positive effect. The guess was proven in practice - thanks to this method, the student and follower of Strelnikova, Mikhail Shchetkin, got rid of bronchial asthma, which had tormented him for many years.
The essence and positive impact of gymnastics
Gymnastics is one of a kind in terms of execution technique and gives really amazing results.
- Inhale - with all exercises short, sharp, noisy breath through the nose(3 breaths in 2 seconds), which is performed at the peak of movements (exercises) that compress the chest.
- Exhale - you need to exhale voluntarily, through the mouth. Exhalation is passive, or rather, you cannot concentrate on it at all: it is believed that the body itself will throw out excess air.
During classes, all parts of the body are included in the work, which causes a general, pronounced physiological reaction of the body and, accordingly, an increased need for oxygen.
- All exercises are performed in parallel with breathing. This leads to increased tissue respiration and helps all tissues of the body to better absorb oxygen and activate all metabolic processes.
- A special breath leads to irritation of an extensive zone of receptors located on the nasal mucosa. The receptor zone provides reflex connections of the nasal cavity with almost all organs. This determines the widest range of exercise effects, helps in the treatment of various diseases of almost all organs and systems, but the strongest effect is on the respiratory system and is especially relevant for bronchitis, asthma, SARS.
- Inhalation “sends” the inhaled air into the deepest sections of the bronchi, due to which the lungs are completely filled with air. The vital capacity of the lungs after the 1st session increases by 0.1-0.3 liters. The gas composition of the blood is normalized, arterial blood contains more oxygen. Since the breaths are parallel to the active movements, the diaphragm is also included in the work in full. As you know, this is the most strong muscle, which is involved in both respiration and sound production. The so-called diaphragmatic massage of almost all abdominal organs is also implemented.
- In parallel, the cerebral cortex is also saturated with oxygen, which leads to an improvement in the work of all centers that regulate body functions.
- The process of self-regulation of metabolic processes is being implemented.
Mechanism of action
The most important feature of the exercises is the use of forced inspiration with the involvement of the diaphragm. During training, concentration is obligatory on the breaths: you need to think about them, you should concentrate on them, and they must be counted.
A large number of repetitions (1-5 thousand breaths-movements in 60 minutes) and regular, daily training (twice a day, morning and evening) already in 12-15 sessions guarantee the strengthening of the respiratory muscles, the restoration of respiratory function, the strengthening of the muscles of the chest, and the beginning of the elimination of spinal deformities (it will take more time to fully normalize).
A significant load does not lead to the accumulation of lactic acid in the muscles, which means that there is no pain during and after exercise.
Let us dwell in more detail on the benefits of exercise in diseases of the bronchopulmonary system. An increase in chest excursion leads to an increase in its suction action. It improves lymph and blood circulation. Hyperventilation of the lungs leads to mechanical stretching of the broncho-alveolar link and activates the resorption of exudate. The development of the adhesive process is suspended, atelectasis is straightened out. Regular classes can significantly reduce the amount of drug therapy, and in some cases completely abandon it (for bronchial asthma, chronic bronchitis).
Advantages of the method
- Lack of material costs and special conditions for classes.
- The almost complete absence of contraindications, which we will mention below, including age. The exception is severe, bedridden patients, patients in a coma, very young children who, due to their age, are not able to understand the execution technique.
- In addition to direct therapeutic effect, classes relieve fatigue, increase vitality, give a great mood, invigorate, improve memory. These "bonuses" are especially important for students, schoolchildren, people employed in stressful professions.
- Combination with the usual cyclic exercises such as running, walking, swimming.
- Possibility of carrying out in parallel with drug treatment.
- Restoration of altered organs and systems and disease prevention.
- Breathing that occurs during movement allows you to restore the energy balance of the body.
- Preventive use of the method in schoolchildren can reduce the frequency of acute respiratory viral infections by 2-4 times.
- In just 10-15 minutes of the most uncomplicated activities, a completely different state of health appears: a person feels light, cheerful and in a great mood. And this means that for the minimum period, absolutely free of charge, you can get the maximum result. And with the current pace of life, this is very important!
Indications
"Paradoxical gymnastics" (namely, that's what they call it) is indicated for almost all diseases and any health problems. The main indications for breathing exercises:
- neurotic states and chronic depression;
- stuttering;
- myopia;
- inflammation of the lungs and bronchi;
- bronchial asthma, COPD;
- vasomotor rhinitis in acute and chronic forms;
- SARS;
- diseases of an allergic nature, incl.,;
- pulmonary tuberculosis;
- heart diseases;
- hypertension;
- vegetovascular dystonia;
- history of heart attacks and strokes;
- violation heart rate;
- headache;
- epilepsy;
- diseases of the musculoskeletal system, including scoliosis;
- disorders of the thyroid gland;
- diabetes;
- inflammatory skin diseases;
- period of pregnancy;
- obesity. It is also recommended for weight loss with a slight excess of body weight;
- smoking.
In addition to improving the condition in various respiratory diseases: bronchial asthma, COPD, chronic bronchitis, etc., gymnastics helps:
- For the spine- training helps to eliminate stoop, helps to create a springy, easy gait, makes the body plastic and flexible. With regular and constant exercises, Strelnikova's gymnastics for children and adolescents with scoliosis and postural disorders gives very good results.
- Restoration of nasal breathing even in those patients who were not helped by surgery - one of the many positive effects. Even with free nasal passages, patients continue to habitually breathe through their mouths due to the fact that they have formed a complex of conditioned reflex connections, in which the higher parts of the central nervous system take part. To consolidate the once lost skill of nasal breathing, it takes time and perseverance of the patient. It is in this case that a special breathing technique is simply irreplaceable and helps to significantly shorten the recovery period.
- Vision - classes stop the fall in vision, and in a good scenario, they can improve it by 2-3 diopters. This allows children and adults with myopia to maintain their vision and improve its sharpness.
- Stuttering - breathing exercises change the pattern of breathing, producing an extremely deep breath. If, in parallel with this, special sound exercises are also carried out, then it is possible to achieve good results when stuttering.
- Smell - stimulation of an extensive reflexogenic area of the nasal mucosa provides a reflex connection with the olfactory center. This allows for an improvement in the sense of smell.
- genitourinary system- Strelnikova's gymnastics exercises have an excellent tonic and strengthening effect on the genitourinary system:
- Eliminate enuresis, help normalize the menstrual cycle and eliminate pain during menstruation.
- Training has an excellent therapeutic effect on varicocele in adolescents and young men. Exercises from the "Urological Complex" and a special massage can eliminate phimosis and cryptorchidism.
- In most cases, deep breathing helps to normalize sexual function, increase potency, especially in young men.
- With regular use of the same "Urological Complex" it is possible to get rid of such a diagnosis as chronic prostatitis.
- The so-called "Gynecological Complex" helps in the treatment of female diseases - uterine fibroids, tubal obstruction, endometriosis, ovarian cysts.
- Numerous positive examples of the use of training during pregnancy allow it to be used in this population as well.
- Postoperative period— for a certain time, this technique was actively used in the surgical departments of City Clinical Hospital No. 50 in Moscow. All patients had a high healing effect after excision interventions. inguinal hernias. In general, training in the early postoperative period after gastric resection, removal of the gallbladder, hysterectomy, appendectomy helped the fastest and complete healing of postoperative sutures.
- In tuberculosis - at the Central Research Institute of Tuberculosis of the Russian Academy of Medical Sciences in early 1992, a scientific experiment was conducted to introduce the Strelnikov breathing technique into the complex of treatment and rehabilitation of adolescents suffering from pulmonary tuberculosis. There was a significant improvement in ECG, hemodynamics and function external respiration. There was a rapid resorption of infiltrative foci and the period of healing of decay cavities was shortened. Until now, this method is officially used in the complex treatment of pulmonary tuberculosis in children and adolescents.
The positive reviews of doctors about Strelnikova's gymnastics and the official recognition of the method as a medical one are the best guarantee of the effectiveness of training. But like any other treatment method, training requires regularity and compliance with the execution technique.
Training can be done simultaneously with the use of drug therapy. Completely healthy people can use the Strelnikova method for prevention.
Contraindications
- Acute conditions with elevated body temperature;
- Severe pathologies and general unsatisfactory condition;
- Acute thrombophlebitis;
- Internal bleeding.
In any case, if there is a chronic or acute pathology, without prior consultation with the attending physician, prescribe yourself this workout Not recommended.
Features of exercises and what is necessary for their implementation
How to learn to breathe according to Strelnikova?
To learn a special breathing technique and exercises, it is best to watch Strelnikova's gymnastics on the video: the proverb is relevant here that it is better to see once than hear 100 times. Plus it's free. The technique is simple, it is easily mastered by both children and the elderly.
The main condition for exercise is access to fresh air, that is, it is best to conduct training on fresh air or on the balcony, in extreme cases with open vents or windows.
What is the paradox of the method? During inhalation rib cage is in a compressed state, and not in the usual, expanded. Despite this, training does not cause fatigue, and ventilation of the lungs increases fivefold.
- Breathing technique: vigorous inhalation - passive exhalation.
- Air is inhaled through the nose noisily and quickly, like sniffing, exhalation occurs through the half-open mouth without effort.
- All movements are performed synchronously with breaths.
How often do breathing exercises
As a treatment method workouts are held twice a day, 1500 breaths each, in the morning and evening, before meals or an hour after they ate.
As a method of prevention, "breathe" in the morning, replacing the generally accepted morning exercises, or in the evening to eliminate the fatigue that has accumulated during the day. Simple and accessible exercises perfectly train the whole body, from head to toe, providing a rush of blood to the internal organs. This determines a wide list of indications for Strelnikova's breathing exercises.
Timetable of classes:
- It is better to start with the first 3 exercises and perform them 2 times a day.
- Every day you need to add one exercise from the complex until all 11 tricks are connected.
- Rest between movements should first be 10-15 seconds, by the end of the development of the complex, this break should be 3-5 seconds.
- Training is carried out throughout life: they replace traditional morning exercises, fitness and other sports.
A set of exercises according to Strelnikova in pictures
In just 8 minutes a day, you can gradually recover from diseases that for a long time deprived a person of a normal and fulfilling life and required serious drug therapy (or at least significantly improve their health). Below we will describe all the exercises, however, it is better to look at the video for a clearer and more understandable technique. You can also see Strelnikova's gymnastics in pictures.
In no case can you independently cancel medical appointments and refuse drugs that are prescribed for treatment. Also, the possibility of using the Strelnikova method should be discussed with the attending physician.
Remember: you need to inhale strongly, sharply, through the nose, and exhale through the mouth, arbitrarily. The frequency of movements is 100-120 per minute, the duration of the lesson is half an hour. Movements (exercises) from 2 to 10 are done in 12 sets of 8 breaths (total 96).
1. HandsStand straight, bend your arms at the elbows and place them with your palms up. Take 4 rhythmic breaths, clenching your hands into a fist. Lower your arms, rest 4 seconds. Exhale freely through your mouth. Do 24 sets. |
2. Shoulder straps
Stand straight, clench your hands into fists and press to your stomach. As you inhale, push your fists down, straining your shoulders. Then return your hands back and relax them as you exhale. 8 breaths followed by 4 seconds rest. |
3. Pump
Stand straight, feet shoulder-width apart, arms along the body. Lean forward and pull your hands to the floor, but do not reach it. Inhale simultaneously with the tilt, and you need to exhale when straightening, but you should not straighten up completely. Bend over 100 times in 1 minute. |
4. Cat
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5. Embracing shoulders
In a standing position, bend your elbows and raise them to shoulder level. Take a sharp breath, hugging yourself by the shoulders, but without crossing your arms. If it's hard, do 4 movements. |
6. Large pendulum
Become straight, put your legs already shoulders. Lean forward, pull your hands to the floor, while inhaling. Then come back, hug your shoulders with your hands and inhale again. |
7. Head turns
Become straight, legs already shoulders. Turn your head to the right - inhale, turn your head to the left - inhale. Exhale between breaths. |
8. Ears
Become straight, legs already shoulders. Tilt your head to the right, touch your shoulder with your ear, inhale, head to the left - inhale. Exhale between breaths. |
9. Pendulum head
Become straight, put your legs already shoulders. Tilt your head forward and look at the floor, inhale. Back, stroking up, inhale again. Exhale between breaths. |
10. Rolls
Stand straight, put your left foot forward, and take your right foot back. Transfer the body weight to the left leg, and bend the right leg and put it on the toe. Squat on the left leg at the same time with a strong breath. Straighten your leg and shift your weight to your right leg. Sit on your right leg, inhaling. |
11. Steps
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Such a simple complex is a real storehouse of health for the patient and persistent. We will be glad to hear your feedback on Strelnikova's breathing in the comments to the article and the results that have been achieved with this or that disease.
Video set of gymnastic exercises Strelnikova
Breathing gymnastics by Strelnikova is a non-drug healing method created at the turn of the 30s and 40s as a way to restore a singing voice.
To date, everything more people come to the conclusion that no drugs, pills, plastic surgery and other unnatural interventions in the nature of our bodies, are not able to influence them so beneficially as leading a healthy lifestyle. And this is proper nutrition, and sports, and the use of various health-restoring techniques and gymnastics. One of these is Strelnikova's breathing exercises.
This is an independent system of exercises, which at one time enjoyed dizzying popularity among artists and pop stars. Trained on it: Alla Pugacheva, Sofia Rotaru, Margarita Terekhova, Laima Vaikule, Andrey Mironov. And this is not a complete list!
If you are the type of person who actively practices healthy habits, or if you want to give your voice a new pleasant tone, then after reading this article, you may be inspired and want to try a new experience for yourself. Or if you are faced with unpleasant respiratory diseases and are looking for a practice that can return you to a high energy state, vigor of body and spirit in a short time, then the classes that will be discussed will suit you perfectly!
A little about the author A. Strelnikova
Alexandra Nikolaevna began her career as an opera diva in the first half of the last century, and after the 2nd World War she became a well-known vocal teacher in the USSR.
The impetus for the development of unique gymnastics was the loss of voice. The way to restore the ligaments with the help of breathing exercises was suggested to the singer by her mother. Gradually, the individual elements of the methodology formed a whole system, which turned out to be unusually effective.
In 1972, Strelnikova officially registered her invention with the All-Union Research Institute of State Patent Examination, having received a copyright certificate for it.
Currently, the Center for Respiratory Gymnastics, named after its founder, operates in the capital. The application of this technique has been repeatedly tested in medical institutions of various types, and studies each time confirmed its effectiveness.
Exercise rules
Before doing the exercises, you need to familiarize yourself with certain rules.
- Think only about the breath. It is not necessary to type as much as possible - this is the main mistake. It is necessary to inhale shortly, noisily and sharply.
- Exhalation is not the main thing in exercises. Breathe out through your mouth, not your nose. No extra stress needed. Feel your breath.
- Try to keep pace.
- Don't force yourself. You don't have to do the exercise just because you have to. If the body is not ready yet, give it time, do not rush.
Complex basic and additional
For effective workouts Strelnikova developed a special complex. It consists of a main part and an additional part. The first includes the following tasks:
- palms
- Shoulder straps
- Pump
- head turns
- small pendulum
- Cat
- Embrace your shoulders
- big pendulum
- rifts
Additional exercises include:
- Sit down - get up
- Spring
- Raising the pelvis
- Metronome
- wiggle
When performing exercises, it is important to follow all the rules, clearly follow the instructions. When you exercise constantly, the body will get used to such a volume of oxygen and it will be easier to work. It is more expedient to first learn the first 3 exercises - basic. Then add 1 new per day. The technique for performing all exercises is covered in the video.
11 breathing exercises Strelnikova
1. Exercise "palms"
I.p. (starting position) - standing:
Stand up straight, arms bent at the elbows (elbows down), and palms forward - “psychic pose”.
Standing in this position, you should take short, rhythmic, noisy breaths through your nose while clenching your palms into fists (the so-called grasping movements.
Without a pause, take 4 rhythmic, sharp breaths through the nose.
Then lower your hands and rest for 4-5 seconds. Then take 4 more noisy, short breaths and pause again.
Normally, you need to take 4 breaths 24 times.
At the beginning of the lesson, you may experience dizziness, that's okay! You can sit down and continue sitting, increasing the pause to 10 seconds.
2. Exercise "chauffeurs"
I.p. - standing, hands clenched into fists and pressed to the stomach at waist level.
When inhaling, it is necessary to sharply push the fists down to the floor (do not strain your shoulders, straighten your arms to the end, reaching for the floor).
Then return the brushes to the level of the belt in ip.
Make 8 breaths in a row. Normally 12 times 8.
3. Exercise "pump" ("inflating the tire")
I.p. - standing, legs slightly narrower than shoulder width, arms below (o.s. - main stance).
Make a slight tilt (reach your hands to the floor, but do not touch) while in the second half of the tilt, take a short and noisy breath through the nose.
The breath ends with the inclination. Rise a little, but not completely, and tilt + inhale again. You can imagine that you are inflating a tire in a car.
Tilts are performed easily and rhythmically, it is not worth bending low, it is enough to bend down to the level of the belt.
Round your back, lower your head. Important!! "Inflate the tire" in the rhythm of the drill step.
Normally, the exercise is performed 12 times.
Restrictions:
Injuries of the spine and head, perennial osteochondrosis and radiculitis, increased intracranial, arterial and intraocular pressure, stones in the liver, bladder, kidneys - you should not bend low. The slope is slightly noticeable, but short and noisy breaths are required. Exhalation is passive after inhalation through the mouth, while not opening the mouth wide.
This exercise is quite effective, it can stop a heart attack, an attack of the liver and bronchial asthma.
4. Exercise "cat" (half squat with turn)
I.p. – o.s. (during the exercise, the feet do not come off the floor).
Make a dance squat with a turn of the torso to the right and at the same time a short, sharp breath.
Then do the same with a left turn.
Exhalations are performed spontaneously.
The knees are slightly bent and straightened (do not squat much, but lightly and springy).
Hands on the left and right are grasping movements.
The back is straight, turn at the waist.
Normally ex. performed 12 times.
5. Exercise "Hug your shoulders"
I.p. - standing, arms bent and raised to shoulder level.
It is necessary to throw your arms very strongly, as if you would like to hug yourself by your shoulders.
And with every movement, a breath is taken.
Hands during the "hug" should be parallel to each other; it is not necessary to breed very widely to the side.
Normally, the exercise is performed 12p - 8 breaths-movement.
Can be performed in different starting positions.
Restrictions:
Ischemic heart disease, myocardial infarction, congenital heart disease - with these diseases, it is not recommended to do this exercise.
It should start from 2 weeks of classes.
If the condition is severe, then you need to perform half as many breaths (4, or even 2).
Pregnant women from about 6 months (pregnancy) do not tilt their heads back in this exercise, only the hands perform the exercise, stand straight and look forward.
6. Exercise "big pendulum"
I.p. - standing, legs already shoulders. Lean forward, reach for the floor with your hands - inhale.
Immediately, without stopping (slightly bend in the lower back), lean back - hug your shoulders with your hands. Also, inhale.
Exhale voluntarily between inhalations.
Normal: 12 times. The exercise can be performed while sitting.
Restrictions:
Osteochondrosis, spinal injuries, displacement of intervertebral discs.
With these diseases, you should limit movement, lean forward a little and bend a little while bending back.
Only after a good mastery of the first 6 exercises, you should proceed to the rest.
You can add one exercise every day from the second part of the complex, before mastering all the others.
7. Exercise "head turns"
I.p. - standing, legs already shoulders.
Turning the head to the right - a short, noisy breath through the nose.
Same thing to the left.
The head does not stop in the middle, the neck is not tense.
Important to remember!
Exhalation must be done through the mouth after each inhalation.
Normal: 12 times.
8. Exercise "ears"
I.p. - standing, legs already shoulders.
Slight tilt of the head to the right, ear to the right shoulder - inhale through the nose. Same thing to the left.
Shake your head slightly, looking forward.
The exercise is similar to the "Chinese dummy".
Inhalations are performed along with movements.
Exhaling, do not open your mouth wide!
Normal: 12 times.
9. Exercise "pendulum head" (down and up)
I.p. - standing, legs already shoulders.
Lower your head down (look at the floor) - a short, sharp breath.
Raise your head up (look at the ceiling) - inhale.
I remind you that exhalations should be between breaths and through the mouth.
Normal: 12 times.
Restrictions:
Head injuries, vegetovascular dystonia, epilepsy, increased intracranial, intraocular, arterial pressure, osteochondrosis of the cervicothoracic region.
With these diseases, you should not make sudden movements with your head in such exercises as “Ears”, “Turns with your head”, “Pendulum with your head”.
Perform a small turn of the head, but the breath is noisy and short.
You can do the exercises while sitting.
10. Exercise "rolls"
1) I.p. - standing, left foot forward, right foot back. Transfer the weight of the body to the left leg.
Body and legs are straight.
Bend your right leg and put it on your toe for balance (but don't lean on it).
Squat a little on the left leg, while inhaling through the nose (left leg after squatting should immediately be straightened).
Immediately shift the center of gravity to the other leg (leave the body straight) and also squat a little with inhalation (we do not lean on the left leg).
Important to remember:
- squats are done with inhalation;
- transfer the center of gravity to the leg on which the squat is performed;
- after squatting, the leg should immediately be straightened, and then a roll from foot to foot is performed.
Normal: 12 times.
2) The exercise is performed in the same way as described above, only it is necessary to change the legs.
This exercise is done only in a standing position.
11. Exercise "steps"
I.p. - standing, legs already shoulders.
Raise the bent left leg up to the level of the abdomen (straighten the leg from the knee, pull the toe). At the same time, sit down a little on the right leg and take a short, noisy breath.
After squatting, the legs must be returned to their original position.
Do the same, lifting the other leg forward. The body must be straight.
Normal: 8 times - 8 breaths.
This exercise can be done in any starting position.
Restrictions:
Ischemic heart disease, diseases of the cardiovascular system, myocardial infarction, congenital malformations.
In the presence of leg injuries and thrombophlebitis, you need to perform the exercise while sitting and lying down, very carefully. The pause can be extended up to 10 seconds. With such a disease, a consultation with a surgeon is necessary!
During pregnancy and urolithiasis, do not raise the knee high!
2) Back step.
I.p. - Same. The left leg, bent at the knee, is retracted, while crouching a little on the right leg and taking a breath. Return the legs to their original position - exhale. Do the same on the other leg. This exercise is done while standing.
Normal: 4 times - 8 breaths.
Indications for the use of Strelnikova's technique
Doctors still do not have a clear opinion about the unusual approach. Despite this, they recognize its effectiveness and clear positive changes in the condition of patients and healthy people. First of all, they note the fact that Strelnikova's breathing exercises stimulate the immune system and have a general strengthening effect on the body. Experts believe that the program can be carried out even in the absence of health complaints, but still there are several indications for breathing exercises:
- Neurotic states and depressions that have passed into a chronic phase.
- Pregnancy period (subject to the normal course of the natural process).
- Bronchial asthma, inflammatory processes in the bronchi and lungs.
- Diseases of the heart and blood vessels, including hypertonic disease and vegetative dystonia.
- Cardiac arrhythmia, myocardial infarction.
- The recovery period after a stroke, epileptic seizures, frequent headaches and migraines.
- Diseases caused by metabolic disorders.
- Pathology of the thyroid gland and diabetes mellitus.
- Some infectious and viral diseases, dermatitis.
- Smoking.
- Problems with potency in men.
- Overweight and a tendency to gain weight.
- Studies have shown that correct and regular breathing exercises help to cure anemia, get rid of snoring and stuttering, problems in the urogenital area.
The benefits and harms of the sessions are based on stimulating metabolic processes in the body, improving the blood supply to organs and systems. The approach strengthens blood vessels, restores lost functions, reduces the risk of complications due to various pathologies.
Strelnikova's breathing exercises can be combined with other therapeutic measures, taking medicines. In the absence of obvious indications for sessions, they can be carried out for preventive purposes. In any case, positive changes in the state will not keep you waiting.
Contraindications for breathing exercises
According to experts, Strelnikova's breathing exercises with right approach unable to cause any damage to the human body. But in the presence of acute or chronic conditions, the introduction of the technique into the regimen must be approached with increased caution. First of all, this step should be agreed with the doctor.
Deep and active breathing can be harmful if you practice according to the system against the background of such conditions:
- Osteochondrosis, especially in the upper spine.
- Acute thrombophlebitis.
- Internal bleeding or suspicion of these conditions.
- Injuries of the spine or head of any etiology and severity.
- Increased arterial, intracranial or ocular pressure.
- Fever.
- It is also important to remember that during the exercise it is forbidden to smoke.
In order not to risk, you need to start classes with a minimum degree of intensity. Loads must be increased gradually. The process should not cause discomfort or be accompanied by difficulties. Until the body gets used to it, you need to rest often during the session, gradually transferring it to a new rhythm.
Current page: 1 (total book has 26 pages) [accessible reading excerpt: 6 pages]
M.N. Shchetinin
Breathing gymnastics A.N. Strelnikova
Editor-in-chief's word
Review
Breathing exercises - traditional and Strelnikovskaya
Mechanisms of action of respiratory gymnastics A.N. Strelnikova and its therapeutic efficacy
The main set of breathing exercises
Exercise "Palms"
Exercise "Carriers"
Exercise "Pump"
Exercise "Cat"
Exercise "Hug your shoulders"
Exercise "Big Pendulum"
Exercise "Turning the head"
Exercise "Ears"
Exercise "Pendulum head" or "Small pendulum"
Exercise "Rolls"
Exercise "Steps"
How to master Strelnikov's gymnastics
Auxiliary set of exercises
Hand exercises
Exercise "Rise Forward"
Exercise "Rise forward with a crouch"
Exercise "Rise forward with steps"
Exercise "Rise back"
Exercise "Takeoff back with a crouch"
Exercise "Take off back with steps"
Exercise "Scissors in front of you"
Exercise "Scissors at the top"
Exercise "Squatting scissors"
Exercise "Scissors with steps"
Exercise "Scales"
Tilt scale exercise
Exercise "Pinwheel"
Exercise "Squat Forward Spinner" and "Squat Back Spinner"
Exercise "Roll forward with steps" and "Turn back with steps"
Exercise "Push-ups from the wall"
Exercise "Push-ups from the floor"
Leg exercises
Exercise "Socks"
Exercise "Circular movements of socks"
Exercise "Prancing feet"
Exercise "Knees Prancing"
Exercise "Carroting the hips"
Exercise "Circular movements of the knees"
Exercise "Hala hoop with straight legs" (standing) or "Circular movements with straight legs"
Hala hoop with knees (bending down)
Exercise "Twist"
Exercise "Charleston"
Exercise "Big Batman"
Exercise "Batman with a crouch"
Exercise "Batman with a hug"
Exercise "Complex batman"
Exercise "Steps on your haunches forward"
Exercise "Steps on your haunches back"
Exercise for the head and spine
Exercise "Sideways"
Exercise "Triple Gimlet"
Exercise "Circular movements of the head"
Exercise "Circular movements of the body"
Exercise "Circular movements of the hips"
Exercise "Gypsy"
A special set of exercises for the treatment of diseases of the genital organs (urological set of exercises)
Exercise "Spring"
Exercise "Raising the pelvis"
Exercise "Metronome"
Exercise "Sit-Rise"
Exercise "Swing"
Exercise "Pull-up"
Exercise "Steps with the buttocks"
Gymnastics of extreme conditions
Help with exacerbations and acute conditions
How to stop an asthma attack
Acute Conditions: Double Slope Pumping
How to cough
What you need to do to catch your breath faster
Strelnikova breathing exercises for bedridden patients
Exercise "Palms" for bedridden patients
Exercise "Pogonchiki" for bedridden patients
Exercise "Hug your shoulders" for bedridden patients
Exercise "Turning the head" for bedridden patients
Exercise "Worm" for bedridden patients
Strelnikova gymnastics on the go
Exercise "Steps"
Exercise "Cat" on the go
Indications for the use of the auxiliary complex
Restrictions
Mistakes when performing Strelnikova breathing exercises
Inspiration quality
Passive exhalation
Correct tempo-rhythm
Features of performing Strelnikova gymnastics for various diseases
Chronic runny nose, adenoids, sinusitis
If you have a stuffy nose
About the order of the exercises
Adenoids
Sinusitis
Bronchial asthma and bronchitis
Cardiovascular and nervous diseases
Cardiac ischemia
Hypertension
Vegetovascular dystonia
Neurosis, neuritis, depression
Diseases of the endocrine system
Diabetes
Thyroid dysfunction
Diseases of the musculoskeletal system
Osteochondrosis
Joint diseases
Osteoporosis
Injuries in the elderly
Hip fracture
Restrictions
Diseases of the male genital area
Prostatitis
Prostate adenoma
Impotence
Varicocele
cryptorchidism
Infertility
Strelnikovy gymnastics and vision
Snoring exercises
Insomnia
Friends, Enemies and Plagiarizers
Do not torment Strelnikova, gentlemen!
And yet I hope!
Letters from patients
Memories of friends and favorite artists
Anastasia Ivanovna Tsvetaeva, writer
Lev Ivanovich Vodolazov (Doctor of Technical Sciences, Professor, Laureate of the State Prize, Honored Worker of Culture)
Alexander Mikhailovich Lomonosov (soloist of the State Academic Bolshoi Theatre, People's Artist of Russia)
Anatoly Mikhailovich Mishchevsky (soloist of the Moscow musical theater named after K.S. Stanislavsky and V.I. Nemirovich-Danchenko)
Alexander Anatolyevich Vasiliev (singer)
Tatyana Viktorovna Ovchinnikova
Irina Dmitrievna Dunaeva (Ph.D. in Pedagogics, Associate Professor, Department of Orchestral Conducting, Moscow State University of Culture and Arts)
Boris Grigoryevich Tevlin (Laureate of the State Prize of the USSR, the Lenin Komsomol Prize and the Glinka State Prize of the RSFSR, Honored Artist of the RSFSR, People's Artist of Russia, Professor of Art History, Head of the Department of Choral Conducting at the Moscow State P.I. Tchaikovsky Conservatory)
Lyudmila Ivanovna Kasatkina (People's Artist of the USSR, laureate of the State Prize of the USSR and the RSFSR)
Margarita Borisovna Terekhova (actress, People's Artist of Russia)
Anna Savovna Terekhova (actress)
Larisa Ivanovna Golubkina (actress, People's Artist of Russia)
Olga Borisovna Voronets (singer, People's Artist of Russia)
Maksim Maksimovich Shtraukh (People's Artist of the USSR, laureate of the Lenin and State Prizes)
Expert opinions
Interview with an otorhinolaryngologist, phoniatrist, doctor of medical sciences, professor V.A. Zagoryanskoy-Feldman
Feedback from the archpriest of the Kazan Cathedral on Red Square Father Valentin
The conclusion of a phthisiopulmonologist of the highest category, candidate of medical sciences, honored doctor of Russia N.D. Egorkina
Conclusion of a physiotherapist of the highest category Z.P. Melikhova
Conclusion of a doctor of the highest category, Honored Doctor of Russia, Head of the Children's and Adolescent Department of the Central Research Institute of Tuberculosis of the Russian Academy of Medical Sciences Z V. Evfimyevskaya
Conclusion of the Head of the Department of Children's Diseases of the Russian University of Peoples' Friendship, Doctor of Medical Sciences, Professor L.G. Kuzmenko
The conclusion of the therapist of the highest category L.A. Moiseeva
Conclusions of medical institutions
Parting words to those who hold this book in their hands
Editor-in-chief's word
Alexandra Nikolaevna Strelnikova, the creator of therapeutic breathing exercises, went, like many other inventors, a difficult path from the rejection of her method by official medicine to nationwide popularity. In September 1989, an absurd tragic accident ended the life of this brilliant healer. She left, leaving us, her compatriots, what she lived and fought for - unique breathing exercises. She handed over the work of her life and bequeathed it to her student, Mikhail Nikolaevich Shchetinin.
Mikhail Shchetinin came to Alexandra Nikolaevna as a student of the directing department. He came with his misfortune - he completely lost his voice. With the help of Strelnikov's gymnastics, he not only regained his lost voice, but also restored nasal breathing, got rid of bronchial asthma. Amazing gymnastics won him over with its truly ingenious simplicity and efficiency. Since then, he has become a follower of Strelnikova, her devoted student and assistant.
When one day at a press conference A.N. Strelnikova was asked if she had students, she said: “The only thing I have in life is my gymnastics and my Misha!” M.N. Shchetinin was next to his teacher for the last 12 years of her life. Alexandra Nikolaevna taught him how to stop an attack in a choking asthmatic, how to help the heart, how to deal with the most seriously ill bedridden patients, how to make a stutterer's speech smooth, to improve the sound of an actor's or singer's voice.
Currently, Mikhail Nikolaevich Shchetinin is actively popularizing Strelnikova's method in the press, on radio and television, and successfully introducing it into the practice of medical institutions. At M.N. Shchetinin, the richest archive of Alexandra Nikolaevna has been preserved: her notes, photographs, joint sketches and development of new exercises. She could have done a lot more, but she didn’t have time ...
On the pages of this book, Dr. Shchetinin shares the secrets of the unique technique of "paradoxical breathing", gives specific recommendations for its implementation in various diseases, based on his 25-year experience in treating patients with Strelnikov's breathing exercises. Mikhail Shchetinin's book is a real help to anyone who wants to escape from the captivity of their illnesses.
Mikhail Shchetinin is a spiritually generous and selfless person. He does not skimp on kindness: he has numerous free lectures for the elderly and disabled, gratuitous classes with seriously ill children in tuberculosis clinics, emergency telephone consultations for critically ill patients. There is no such area in Moscow where M.N. Shchetinin did not give free lectures in social service centers (SSC), children's centers, centers for disabled children, kindergartens and schools, military units.
Mikhail Nikolayevich says that he is a happy person: he has cured himself, he saves others. Taking this opportunity, I would like to say a huge thank you to him from all of us - those whom he helped, for whom he lives!
Olga Kopylova
Chief Editor
Publishing house "Metaphor"
Review
on the book by Mikhail Shchetinin
“Respiratory gymnastics A.N. Strelnikova"
Chief Specialist in Functional Diagnostics in Moscow, Pulmonologist, Doctor of Medical Sciences, Professor of the Department of Children's Diseases of the Moscow Medical Academy. THEM. Sechenova M.I. Anokhin
Thousands of patients have confirmed the high effectiveness of Strelnikova's gymnastics.
With regard to the physiological justification of the methodology, the following can be said: there are many different systems of breathing exercises, and, obviously, all of them are useful, because otherwise they would not be practiced. A positive factor common to all of them is movement. The necessity and usefulness of the movement are undeniable.
THEM. Sechenov in his last work "On the question of the influence of stimulation of sensory nerves on muscle work human" showed the importance of impulses arising in working muscles for the state of the nervous system. I.P. Pavlov wrote about "muscular joy". "Kinesophilia", "aerobics", "hypokinesia" are just some of the physiological terms related to the study muscle activity. For their part, psychologists emphasize the role of movement in the development of mental functions, and M.N. Shchetinin writes that sometimes a diagnosis can be made by the way a patient performs an exercise. This observation is comparable to the famous actor M.A. Chekhov that in order to enter into the image of a character, it is important to understand how he holds his head. The relationship of the psyche with movement in French medical schools is devoted to a special course called "psychomotrise".
Intense physical activity created during breathing exercises is important to dose correctly. It is better and safer when the patient is engaged with a methodologist. He counts the pulse so that arrhythmia does not occur and the heart rate does not exceed the permissible value, controls blood pressure (an experienced methodologist can roughly estimate it by pulse) and monitors general condition sick. Ideally, electrocardiogram registration, measurement of oxygen consumption and much more are necessary, although even the most complex measurements do not fully solve the issue of load optimization.
Movement is good for everyone. In Strelnikov's gymnastics, it is cyclic, repetitive, which is most adequate for vegetovascular dystonia.
A specific element of Strelnikova's gymnastics is a change in the breathing pattern. It is shown that any training has a trophic strengthening effect on nervous system. Leonardo da Vinci compared the brain to a razor that rusts from disuse. Trophic action can be explained even at the level of the nerve cell. It has several degenerative short processes and one long, working one. The long shoot is the one that has overtaken the others in the competition. By transmitting nerve impulses, it is fed from the cell that it innervates. So it is almost equally good for health to learn both astronomy and astrology. Another example: if a schizophrenic is forced to speak a foreign language (no matter how badly he knows it), his delirium is weakened. By analogy, a change in the stereotype of breathing can be a pathogenetic therapy for logoneurosis (stuttering), bronchial asthma (because it disrupts the coordination of the respiratory muscles and, in particular, diaphragmatic spasm sets in) and cases of voice loss.
The third element of Strelnikova's gymnastics is psychotherapeutic (in medicine it is called the placebo effect). This is the effect of faith in healing (remember the gospel “your faith has saved you”). The psychotherapeutic factor was present when people were treated at temples in ancient times, and it still takes place now in any treatment, including medication and surgery. In itself, going to the doctor already often provides a psychotherapeutic effect, although the doctor usually does not realize it. Why is it difficult to treat doctors themselves? Because they are distrustful, or even deep down they "almost do not believe in medicine", i.e. scientifically placebo-negative. There is a significant confession in the book. The surgeon, directing the patient to M.N. Shchetinin, says: "Only without fanaticism." To which Shchetinin replies: “If I study without fanaticism, you will not send your patients to me. Because then they won’t recover so quickly!”
The psychotherapeutic factor is extremely important in eliminating the sensation of shortness of breath, headache and other unpleasant sensations. Shortness of breath manages to "speak" in the same way as "speak" a toothache. This explains the well-known fact that asthma patients receiving non-drug treatment (according to Buteyko, homeopathy, reflexology, etc.) feel well, while bronchospasm persists according to spirography data. In severe forms of bronchial asthma, it is by no means possible to exclude drug treatment against the background of non-drug treatment. In general, any asthma treatment should be controlled by functional methods (the simplest of them is peak flowmetry).
The book is also a document reflecting the eternal struggle of talent with the mediocrity surrounding it. This struggle was, to paraphrase the saying, “not for death, but for life.” I remember the scene of the siege of the healer's apartment, when she, in defiance of the judicial and security authorities, opens the door and lets in the sick. And of course, the portrait of the author of the technique, Alexandra Nikolaevna Strelnikova, is remarkable - an unusually gifted artistic woman who, thanks to her gymnastics, has preserved her youth at 77 years old!
“Inspiration leading to ecstasy” - this is the headline of one of the newspaper publications about Strelnikova’s gymnastics. The mother of Alexandra Nikolaevna studied with a student of Pauline Viardot. “If you,” said the great singer, “when preparing to sing, took a breath and did not go into ecstasy, you took it wrong. Seek!"
Among the reviews given in the book, the laryngologist professor says: “We still see, but Strelnikov still!” And he shows the first time to the base of the neck, and the second time to the waist. It would be correct to show below the waist and above the neck, especially since gymnastics helps not only with the pathology of the respiratory system.
Touching upon the most difficult issues of the treatment of chronic diseases, the author reminds the reader that the disease is not limited to the obviously affected organ, that the state of the nervous system, and sexual function, etc. are also important. This position corresponds to the Hippocratic "treat the patient, not the disease." The "holistic" approach, as it is now called (from the English whole - whole) is perhaps the most impressive side of this book.
A.N. Strelnikova: I'm tired of kneeling!
On the threshold of winter I want
Get carried away for an hour, getting drunk ...
Without haggling - I'll pay for everything!
And I will never regret anything!
A.N. Strelnikova
About the childhood of Alexandra Nikolaevna, her sister Nina Nikolaevna told in a letter. Their mother Alexandra Severovna was very young in her youth. beautiful woman. Father Nikolai Dmitrievich Strelnikov was also remarkably handsome, but 17 or 20 years older than his mother. The last time the sisters saw their father was in 1919.
Since 1920, Shura Strelnikova, together with her two sisters and mother Alexandra Severovna, lived in Vladivostok with Aunt Lida, her mother's older sister. Then Aunt Lida left with one of Shura's sisters for Harbin. Alexandra Severovna left 2 daughters. The last time they saw their sister who had left was in 1924. They corresponded, but in 1934 repressions began, and it was better not to receive letters from white émigré Harbin. Correspondence was interrupted.
By chance, repression bypassed A.S. Strelnikov and her daughters. Alexandra Nikolaevna became an opera singer. Before the war, she sang in the troupe of the Musical Theater. K.S. Stanislavsky and V.I. Nemirovich-Danchenko, and her mother worked at the Novosibirsk Philharmonic as a vocal teacher.
How did the mother and daughter of the Strelnikovs create their gymnastics, how did it all begin? Even in the pre-war years, A.S. Strelnikova has already applied certain exercises of the future unique system. Looking through the old papers of Alexandra Nikolaevna, I found a document sent to A.S. Strelnikova from the People’s Commissariat of Health: “Your proposal, entitled “The method of treating asthma with breathing exercises,” was received by the Bureau of Inventions of the Technical Council of the People’s Commissariat of Health of the USSR on April 29, 1941, registered under No. 4268 and sent for conclusion ...” But the war began, and there was no to inventions.
A.N. Strelnikova returned to Novosibirsk and began to lead amateur art activities, traveling with the propaganda team around the Novosibirsk region. She returned to Moscow only in 1953 and brought three of her students. Two of them entered the Moscow Conservatory, the third - at the Gnessin School. Later, the mother also arrived. The daughter began to work as a vocal teacher in the Central House of Culture of Railway Workers, and her mother - in the Moscow State Stage. They lived in Sokolniki in an old one-story house, which once had a stable. Then the mother and daughter of the Strelnikovs were known only in a narrow circle of metropolitan singers, since their breathing exercises improved the beauty of the timbre, expanded the range of the voice of those for whom singing was a profession, and “made” the voice of those who wanted to sing, without having natural data for this. .
Strelnikova, the youngest, was very ill at that time. Due to severe and persistently repeated seizures, her heart had already begun to fail. And although the Strelnikovs had connections in the medical world of Moscow, none of the famous doctors could help Alexandra Nikolaevna. One autumn night, a sharp pain in the chest fettered the body and came up to the throat like a lump. "Mother! Alexandra Nikolaevna screamed, “I am suffocating!” There was no telephone in the house, the nearest machine was a whole block away. Alexandra Severovna opened all the windows so that her daughter could breathe easier, but it did not get any easier. And at that moment, the younger Strelnikova, convulsively catching air in her mouth, suddenly thought: Strelnikov's gymnastics! Not mine, not ours, but Strelnikov's, as if she had already left them and became the property of all people. Gathering the last of her strength, she began to sniff the air noisily, taking 4 short breaths. And immediately I realized that I would live until the morning.
In those moments, the mother and daughter of the Strelnikovs realized that they had created not only breathing exercises that returned voices to actors and singers, but something much more, something great that could make almost any person healthy.
Later, Alexandra Nikolaevna spoke about the invention of breathing exercises: “Being a young singer, I lost my voice. And my mother began to look for a way for me to restore it. Thus, gradually, gymnastics was invented.
The rumor about amazing gymnastics, after which the voice sounds clearer and louder, began to spread throughout Moscow. Famous singers and dramatic artists began to come to the Strelnikovs for singing lessons. People's Artist of the USSR Lyudmila Kasatkina, then already a well-known actress who starred in the film "Tiger Tamer", attended Strelnikova's lessons and convinced the management of the then Soviet Army Theater to hire unique teachers who eliminated her hemorrhage in a matter of days. vocal cords, which the clinic of the Bolshoi Theater could not cure for several months! Leading specialists of this polyclinic, surgeon-phoniatrist V.A. Zagoryanskaya-Feldman and otorhinolaryngologist D.A. Shakhov began to send singers and actors to the Strelnikovs. Foniatr V.L. Chaplin from the Institute. Gnessinykh sent students-vocalists, announcers, teachers with "torn" voices to them.
Inspired by success, Alexandra Nikolaevna decides to apply for an invention. By this time, the clinic of the Bolshoi Theater had been sending actors and singers to the Strelnikovs for 17 years, and the ENT room of the Gnessin Institute for 7 years. In the biological office of the Institute. Vishnevsky checked the results of Strelnikova's gymnastics on a spirograph and a capnograph. The spirograph showed an increase in the volume of inhalation, the capnograph showed an improvement in gas exchange in the very first lesson! Then people who have been doing this gymnastics for many years were examined. Everyone had great breath.
On September 28, 1973, the All-Union Research Institute of State Patent Examination for the first time registered the copyright of a singing teacher for the “Method of Treating Diseases Associated with Voice Loss”, establishing its priority dated March 14, 1972 (copyright No. 411865).
The list of diseases in which Strelnikovskaya breathing exercises help, began to expand every year. About unique gymnastics, curing many diseases, wrote the central press. But along with popular recognition, hatred from the then official medicine also intensified. High-ranking officials from the Ministry of Health did not want to put up with the fact that some “imposter”, who did not have not only medical, but also real pedagogical education, dared to achieve results in the area where they, having the titles of professors and doctors of medical sciences and using the latest medical equipment, were powerless.
Official medicine demanded from Alexandra Nikolaevna a scientific justification for the gymnastics she created. But people who came for help from all over the Soviet Union did not care about the scientific justification. It was important for them that breathing exercises really got rid of asthma attacks, headaches and epileptic seizures. And what scientific explanations could be required from my teacher if she did not work in a clinic and she did not have a laboratory? Alexandra Nikolaevna was a singer... But what a singer!
When many years ago she showed several of her student vocalists at the Moscow Conservatory, the teachers told her: “The fact that they all sing beautifully and have a good school does not prove the correctness of your methodology ... You have gathered the best amateur singers from all over Moscow! » And then Strelnikova got up and sang Kuma's arioso from P.I. Tchaikovsky "The Enchantress". The professors and teachers from the commission had a real shock! Frozen with delight, they looked at the woman whom a few minutes ago they hated only because she dared to tell them about some of her methods of voice production, which runs counter to all generally accepted recommendations traditional for singing schools in England, France and even Italy!
Hugo Natanovich Tietz, then the dean of the vocal faculty, applauded the singer, and the former soloist of the Bolshoi Theater Professor Elena Katulskaya could not stand it, broke away and, sobbing into her voice, shouted: “God! What a singer! I refuse to participate in this heinous persecution!” And ran out of the room.
A.N. Strelnikova had some kind of inner instinct: she could not explain why, but she definitely guessed the person’s illness - he just had to start doing our gymnastics in her presence. Only later, after several years of joint treatment of patients, I realized: she defined the disease by the way a person; moves, breathes and looks.
Once, having come in the evening from the Satire Theater, she said: “Mironov and Papanov have changed the way they play, and I don’t really like it.” And I realized that she did not like the new way of playing outstanding actors, but something new that suddenly appeared inside each of these great artists. Soon, returning from work late in the evening, in the hallway she informed me in some strange, unnaturally muffled voice: "Papanov died." And, leaning her back against the door, she quietly and doomedly said: “And it seems to me that Andryusha will be next ...” Soon Andrei Mironov also died.
The first in our country to talk about unusual breathing exercises was the magazine "Inventor and Rationalizer" (No. 7 for 1975), which placed a photograph of Andrei Mironov performing several exercises of Strelnikov's gymnastics, and in No. 8 for 1976 published a set of exercises.
In the same 1975, the magazine " Soviet Union”, which was also published in several countries in the West, published a short note about Strelnikova in the tenth issue. Why did the “main magazine of the country” suddenly need a mention of breathing exercises, which the USSR Ministry of Health accepted with hostility? The explanation turned out to be simple. A very famous pop singer at that time, Larisa Mondrus, at a press conference in Germany, said: “In the USSR there are no conditions for a creative person. Example? Please! My vocal teacher Alexandra Nikolaevna Strelnikova!” After that, literally the next day, the Soviet Union magazine wrote that A.N. Strelnikova is a well-known teacher and works in the best theaters in Moscow. Thus, a Western layman could assume that Strelnikova has at least a mansion in the center of the Russian capital and, in general, everything is in order in her life. And Mondrus is simply slandering Soviet reality.
Alexandra Nikolaevna Strelnikova for the rest of her life was grateful to Larisa Mondrus for this act.
At this very time, Strelnikova rushed from one clinic to another, asking, begging for research and thereby give her the opportunity to prove that the gymnastics she invented was very necessary for choking people, because people around the country die from asthma every day, whom official medicine is powerless to help! And everywhere there was the same answer: “You are not a doctor! You have no right to heal!" Fortunately, under Soviet law, due to the availability of a copyright certificate, she had the right to take patients at home, since no expensive equipment was required to put the invention into practice.
From a letter to A.N. Strelnikova to the Pravda newspaper:
The Frenchman, who accidentally observed the results of our gymnastics, said: “I don’t understand this country ... It could get rich by exploiting Strelnikova. Doesn't anyone need this?!"
Back in 1972, the Committee for Discoveries and Inventions explained to me that our method had data for a patent, that the patent was beneficial to the state, and I agreed out of patriotic motives. But the doctors from the Moscow Research Institute of the Ear, Throat and Nose persecuted me so much that I could not stand it and refused, although they persuaded me in the Committee.
One day, two gray-haired ladies, medical workers from foreign countries, came to Alexandra Nikolaevna. One said: “I wrote to you. You sent a description of the gymnastics and, despite the fact that I am 63 years old and my asthma is severe, I feel better ... Check if I am doing everything right?
Another said: “I am from Austria, MD. Check me out too. I believe that such extraordinary gymnastics should be immediately reported to the Minister of Health!”
Our compatriot, who was present at the conversation, also a physician, objected: “Yes, they will immediately strangle her! Let him sit and not rock the boat!” And Strelnikova sat and did not rock the boat ...
Another case that my teacher told me about. At one of the evenings in the Actor's House, the leading phoniatrist of the capital approached her and hissed right in her face: “You need to be strangled!” For ethical reasons, I will not name this doctor of medical sciences, I will only say that before I got to Alexandra Nikolaevna absolutely voiceless, I was also treated by this doctor. For several months he very conscientiously tried to return my voice to me by prescribing Prozerin tablets. Alas, to no avail.
While Alexandra Nikolaevna herself, tired of unsuccessful attempts to break into any medical institution, accepted patients only at home, the Soviet press, fortunately, continued to write about her successes! Following the magazine "Soviet Union" about Strelnikova's gymnastics in 1975-76. wrote "Evening Moscow", "Moskovskaya Pravda", "Soviet Culture" and "Socialist Industry".
In 1981, the Trud newspaper published two excellent articles on breathing exercises. The journalist Nikolai Gogol, who wrote them, was fired from his job for this. And to our house (at that time I lived with Alexandra Nikolaevna in her cramped two-room apartment on the Oktyabrsky field) literally began a pilgrimage! The queue of those wishing to get in for treatment was the entire width of the flight of stairs from the first floor to the fourth. Some neighbors, of course, began to call and write to the Housing Office, the police, the Executive Committee, demanding to evict the "healer" somewhere far away ... Complaints reached the district prosecutor's office. The young and energetic chief prosecutor of the Khoroshevsky (at that time Voroshilovsky) district arrived, put my teacher in an official car and brought him to his office, where he forced me to write a statement about refusing private practice ...
The crowd on the stairs pounded on the door, I periodically left the apartment and announced that Alexandra Nikolaevna was forbidden to receive patients. A district police officer, and sometimes a whole squad of policemen, burst into our apartment several times, even in the middle of the night, to see if we had a hangout! For several days, choking people, along with children, silently stood under our door. Sometimes one of the kids cried - he began to have an asthma attack. Finally, when it became unbearable to look at the suffocating children, Strelnikova could not stand it. She rushed to the door, flung it wide open and said: “Come in!”
Answers to frequently asked questions
1. Who is A.N. Strelnikov?
Alexandra Nikolaevna Strelnikova (1912-1989) - opera singer, theater teacher, author of the respiratory gymnastics that bears her name. In the 30s of the last century she was a soloist of the Opera House under the direction of K.S. Stanislavsky and V.I. Nemirovich-Danchenko. Having lost her singing voice, she developed (together with her mother - A.S. Strelnikova) a set of breathing exercises, which later turned into a slender health system, successfully used in the treatment of a number of different diseases of the respiratory and cardiovascular systems, musculoskeletal system, gastrointestinal tract, genitourinary system, central nervous system, etc., etc.
2. What diseases helps gymnastics A.N. Strelnikova?
Breathing gymnastics A.N. Strelnikova has a complex effect on the whole organism as a whole, that is, it is a method of natural healing of the whole organism. It helps with a number of diseases. Since breathing is the most important function of the human body, with which all metabolic processes are associated (a person can live without food for several weeks, and without air for several minutes), saturation of the body with oxygen activates the work of almost all internal organs, thereby helping the body to resist a variety of diseases. Strelnikova's breathing exercises are so popular because they are extremely effective! In Europe and America it is called "Russian National Gymnastics".
3. What is the difference between gymnastics A.N. Strelnikova from other breathing techniques?
The main difference between our gymnastics and all existing ones is that it is the only one of all that trains only the breath! Moreover, an unusual breath - noisy, short, active ... Like a prick, like a blow of a whip, like a shot from a pistol! ..
No wonder Alexandra Nikolaevna liked to say: “You need to attack the disease, and not defend yourself!”
4. What is the mechanism of action of Strelnikov's gymnastics?
The mechanism of action of the breathing exercises created by my teacher, unfortunately, has not yet been fully studied.
A short noisy breath through the nose goes to the maximum depth of the lungs. When inhaling, the lungs expand. Due to this, the vital capacity of the lungs (VC) increases. Uniformity of ventilation, gas exchange in lungs improve.
With a noisy short "Strelnikov's breath" the lungs are filled with air instantly from top to bottom. During Strelnikov's breathing exercises, there is an active rush of blood to all internal organs, they are "recharged". And if some organ “jumps”, then over time it starts to work much better.
5. What is the advantage of Strelnikov's gymnastics over the rest?
Strelnikova's gymnastics is extremely effective. And often my patients feel its healing effect literally after the very first treatment session. The nose begins to breathe better, cheerfulness appears, mood improves, pressure normalizes, headache and even lower temperatures.
Secondly, it is universal. It can be done not only standing, but also sitting, and in a serious condition even lying down! It can be performed on the go, between times, walking around the apartment, doing household chores. Or while walking in the park. It can be done by going up to the top floor. This gymnastics will help you climb the stairs without shortness of breath and without heart pain. Try to rise like this, “sniffing” at the same time as you put your foot on each subsequent step, and mentally counting 2 or 4. The result will pleasantly surprise you!
6. At what air temperature can you do gymnastics outside?
I recommend doing our gymnastics at +3 °C. Below - it is impossible, otherwise a person may become overcooled. Many people with weakened respiratory system there is a cold allergy, that is, an allergy to cold air. Therefore, do Strelnikov's gymnastics on the street at a temperature of +3 degrees and above.
7. How many times a day should Strelnikova do gymnastics?
You will find the answer to this question in all my books: twice a day, in the morning and in the evening. In the morning: before breakfast or 40 minutes after it. And in the evening: either before dinner, or after some time (30-40 minutes) after eating. If there is an opportunity to do gymnastics A.N. Strelnikova in the afternoon, please! It will be even better. Three times a day is more effective than two. One workout should take an average of 30-40 minutes. If it's a little more or less, don't worry. The main thing is to do the gymnastics correctly!
8. What mistakes do people most often make when doing Strelnikova's gymnastics?
Sometimes I receive such calls: “Mikhail Nikolaevich, I visited you 7 years ago, underwent a course of treatment, everything was fine. But recently I caught a bad cold. I started doing your gymnastics, but for some reason, as before, it doesn’t help me ... ”And when I call such a patient (or patient) for a“ control ”treatment session, I usually see two very common mistakes. These are: fast pace and excessive overexertion. The opposite situation is very rare - the patient begins to do gymnastics more slowly than necessary. So she stops helping him. These nuances are very important.
9. Does gymnastics have disadvantages?
I don’t know if this is a disadvantage or an advantage, but Strelnikova’s gymnastics is unusually specific. This is hidden behind seeming simplicity and accessibility. There are no trifles in Strelnikov’s gymnastics, everything is important in it: the technique of performing breathing exercises, and the tempo-rhythm (it can’t be faster or slower), and the dosage (you need to give each patient just as many breaths-movements necessary for the body of a particular person to go to " amendment"). After all, there are no two absolutely identical people in nature. That is why we need an individual approach to each patient, taking into account the diagnosis; history; age; physical condition for now; heredity; hormonal background; character and much more, which is noted by an experienced specialist only in personal communication with the patient. Therefore, only at a doctor's appointment, and in no case in absentia, the patient can receive the help necessary for recovery.
10. Are there any contraindications to doing gymnastics?
You can not do breathing exercises in a room with a freshly painted floor; in a dusty, very stuffy and heavily polluted room, as well as near the highway and in the immediate vicinity of the car's exhaust pipe. I do not recommend doing it in front of a fire with a suffocating pungent smell of smoke.
When performing Strelnikov's gymnastics, there are certain restrictions. They are listed in all my books: head injuries, spinal injuries, stones in the liver, kidneys, bladder, etc.
Special mention should be made of the "contraindications" indicated in the books of other authors writing about breathing exercises Alexandra Nikolaevna Strelnikova. I would like to ask these authors: “Gentlemen! And how do you know what contraindications our gymnastics have ?!. Do you treat your patients with it? .. You spent in the clinics where you work, Scientific research of this technique, in which these very “your” contraindications were revealed? .. When did you manage to do all this? In what year, in what clinic, what research methods of our gymnastics did you use?..
And you, gentlemen, without a twinge of conscience confidently give your recommendations to gullible readers? .. Yes, be afraid of God! .. What right do you have to a technique that has nothing to do with you ?!.
11. Does gymnastics have A.N. Strelnikova side effects?
From my 35 years of practice, I know that sometimes (not for everyone and not always) slight dizziness is possible at the beginning of a workout. But it usually goes away by the end of the treatment session. A slight muscular crepitus is possible (the neck, arms in the elbows and shoulder joints and legs below the knees). But after a couple of regular days daily workouts(if breathing exercises are performed correctly, without muscle strain), discomfort in the body disappears, and it becomes more mobile and obedient.
These "side effects" that I am writing about can sometimes occur in a person who has begun to engage in Strelnikov's gymnastics. I repeat: just starting to practice. And, as a rule, at the beginning of a workout, that is, in the first two or three sessions.
If a person is very tense, makes too sudden movements (bows low, turns sharply, etc., etc.), that is, in fact, he does not know correct technique performing Strelnikov's breathing exercises, his arms, legs, neck, lower back and even his head may ache.
That is why any practical method is best performed under the supervision of a specialist.
1 2. At what age can a child be taught Strelnikov's gymnastics?
I take children from the age of 4 for treatment. Sometimes I make an exception for those kids whose parents managed to teach them to “sniff” their noses correctly even after 3 years.
In general, Alexandra Nikolaevna and I have always had and still have such an “unshakable” rule for children up to 7 years old inclusive: one of the parents comes to the first treatment session alone, without a child. And he receives a full-fledged treatment session, at the end of which the parent is explained how to deal with the baby at home.
Firstly, there are practically no healthy people now, so our gymnastics will be useful for the parent himself. Secondly, he will know the specifics of classes with young children (it is described in detail in my manual book "Strelnikov's breathing exercises for children").
At home, such an adult will be able to independently educate his child. A baby is brought to me already prepared, trained. And he, as a rule, already performs our breathing exercises without any whims. The effectiveness of treatment from this is undeniably higher.
13. What exercises do you need to start mastering Strelnikov's gymnastics?
From the very beginning, that is, from the first three exercises: "Palms", "Shoulders" and "Pump". This initial exercises The main complex of Strelnikov's breathing exercises, which is described in all my books. These first three exercises are not only possible, but also necessary to be done with any, I repeat: absolutely any diseases, because breathing, and even more so, breathing correctly, has never been contraindicated to anyone!
14. When can I start doing exercises from the auxiliary complex?
You can start mastering the exercises of the so-called Auxiliary complex only after you have worked out all the exercises of the Main one, starting with the “Palms” and ending with the “Steps”. Only after you perfectly, absolutely correctly in technique will perform the entire Main complex, when our gymnastics begins to really invigorate you, and your body begins to receive physical pleasure from performing breathing exercises, only then can you add additional breathing exercises to the basic breathing exercises. But this is already three or four months after the daily, at least two-time performance of the entire Basic complex of Strelnikov's breathing exercises.
You need to conduct training only in this way: first, you did the entire Main complex, starting with the “Palms” and ending with the “Steps”, and after the “Steps”, do the exercises from the Auxiliary complex.
15. After what time can you feel the therapeutic effect of gymnastics, when will the result be?
The result of treatment depends on many factors. First of all, three factors are important:
1. What makes a person sick.
2. How old is he.
3. How correctly and seriously he is engaged in Strelnikov's breathing exercises.
On average, it takes one month of daily classes twice a day (in the morning and in the evening for 30 minutes) in order to feel the effectiveness of our gymnastics. Although there are improvements not only after a few days regular classes, but even after the very first treatment session in the clinic where I receive my patients. Breathing improves, shortness of breath is relieved, pressure normalizes, cheerfulness appears, mood improves, excitement goes away, cough decreases and even stops, the head may stop hurting and the temperature drops. That is why I recommend doing our gymnastics when you feel unwell not twice a day, but several times a day (every 2-3 hours). And you will definitely feel better.
16. Is it possible to take medications in parallel with gymnastics?
You can, because they were prescribed to you by the doctor who treated you. How can a type 1 diabetic manage without insulin? Or a severe hormone-dependent asthmatic without steroids? He can simply suffocate during the next attack of suffocation, because an ordinary inhaler no longer helps.
I do not treat with drugs, I get rid of drugs. Any patient who comes to me - a heart patient, an asthmatic, a hypertensive patient, who takes medications - is my task to get rid of medications. Which is what I do in the vast majority of cases.
But it is impossible to immediately cancel all the medicines that the doctor has prescribed and that the patient has been taking for several or even many years! It is necessary to gradually reduce the dosage against the background of daily correct execution breathing exercises of Strelnikovskaya gymnastics under the supervision of a doctor.
I tell my patients this: “The human body is not a chemical factory for the processing of pharmaceutical industry products: we treat one thing, “heal” another!” – Considering that almost all drugs have side effects.
But I repeat once again: only a specialist should participate in any method of treatment!
1 7. Is it necessary to do the entire basic complex or is it more correct to give preference to some individual exercises depending on the disease?
It is imperative to do the entire Main Complex of Strelnikov's breathing exercises, and not to "procrastinate" some two or three exercises. It harmoniously affects all internal organs. IN human body there is no such organ that would function separately (autonomously) from the whole organism. The human body consists of many organs and systems, on the "well-coordinated work" of which his well-being, his health, his life expectancy depend. Therefore, it is impossible to influence only one organ or one part of the body (it is not advisable to train only the arms or only the legs). must happen harmonious development of all parts of the body, all internal organs of the human body.
18. Is it possible to include in the complex dumbbell gymnastics and additional strength training?
In fact, our gymnastics does not need "improvement", it is unusually effective without this. My teacher passed away twenty-four years ago, and all these years I have been fighting for the authenticity of performing Strelnikov’s breathing exercises, fighting plagiarists who “tear apart” a unique technique, disfiguring its description, emasculating the unique, purely Strelnikov’s manner of explaining natural physiological processes occurring in the human body, thereby reducing the phenomenal effectiveness of the "national heritage" of Russia.
As a student and the only creative heir of Alexandra Nikolaevna Strelnikova, I recommend doing our gymnastics in exactly the unique version in which it was performed during the life of Alexandra Nikolaevna, as it is described in my books and how it helps my patients in those medical institutions where I work.
Many times at meetings with readers of my books, I heard, for example, such words: “Working in the country, I get very tired: my blood pressure jumps, my heart aches. But the dacha feeds me, because you can’t live on one pension ... I began to attend your classes at the clinic. I took several treatment sessions, went to the dacha to plant a garden. I had to dig a bed for onions. Before that, I “breathed” for about 20 minutes, as you taught me. I started to dig. I came to my senses when I dug up almost half of the site. And no fatigue, no shortness of breath - nothing! .. "
First, do our gymnastics, and then you can run cross-country, skiing, swimming, wrestling, any sports games and so on. After any physical activity do a couple of "hundreds" of the "Pump" exercise and your breathing will quickly recover.
As for exercises with dumbbells, the load is selected strictly individually. The only recommendation that I can give, without seeing a young man who wants to “pump up” the muscles in his arms (biceps): first do our entire Main complex for 3 “thirty” (i.e., “hundred” of each exercise) from the beginning to end. And only after that do 96 (“hundred”) exercises “Hug your shoulders” with dumbbells of 0.5 kg (i.e. 500 grams in weight), resting after every 16 or even after every “eight” breaths-movements.
19. What are "sound exercises" and when should they be done?
When actors and singers come to me for treatment with “torn” voices (with singing nodules on the vocal folds, with hemorrhage, with “lack of connection”, etc.), then in addition to breathing exercises at the end of the treatment session, I give them additionally special "sound" exercises for "staging" the voice. I give the same exercises to stutterers. Thus, laryngospasm of any severity is eliminated. That is, our gymnastics, together with "sound" exercises, cures diseases of the vocal apparatus, including stuttering.
I make not only singers and actors, but also stutterers, sing in my treatment sessions. In general, singing is good for health, singing heals. It strengthens not only the nervous system, but also the psyche, increases emotional and vitality.
People who love to sing and often sing (not necessarily professionally, but “for themselves”, in everyday life) are more durable. And after all, Strelnikov's breathing exercises were originally invented specifically for singers who lost their voices. That is why the voice improves even from one breathing exercise. Before a concert or before a performance, it is enough for a singer or actor to “breathe along Strelnikova” for 10-15 minutes - and his voice sounds louder, cleaner, louder. So sing, gentlemen, sing to your health!
20. What is the "Urological complex" of Strelnikova's breathing exercises?
Alexandra Nikolaevna and I always had men and women with problems “below the belt” come to us for treatment. Strelnikovskaya breathing exercises cause a sharp rush of blood to the pelvic organs, thereby eliminating congestion in them and relieving inflammation.
At the doctor’s appointment, a confidential conversation with the patient is very important, since the sphere is intimate, the topic is sensitive, there are many complexes, there are few hopes ...
My first patients, whom Alexandra Nikolaevna gave me “for practice”, were precisely men who had urological problems. Therefore, in almost every book of mine there is a chapter on "Sexual Disorders" in both men and women. Even the brochures "Urological Diseases" and "Sexual Attraction" were published, in which there is a so-called "Urological Complex" for men with diseases such as prostatitis, impotence, varicocele, phimosis, etc., and a "Gynecological Complex" for women with uterine fibroids, tubal obstruction, ovarian cysts, endometriosis and other diseases of the genitourinary system. By performing special breathing exercises, you can not only postpone menopause and extend the reproductive period of a woman, but also make her intimate life brighter and more fulfilling.
After all, the health of a woman largely depends on the man walking with her through life.
And the health of a man and the duration of his life depend on the state of his sexual sphere. With the fading of sexual function in men, working capacity decreases, character traits that were previously unusual for him intensify and even appear: suspicion, suspiciousness, irritability, anger. According to many psychologists and sexologists, men with a sharply reduced potency often fall into depression, from which it is almost impossible to get them out.
And since Strelnikov’s breathing exercises make all hormone-producing organs work actively, the production of male sex hormones also normalizes. Men of all ages, do Strelnikov's gymnastics and you will be happy not only in intimate life!
21. Can Strelnikova do breathing exercises while walking?
Can. First of all, you can do it by moving from room to room, around the apartment. For each step, “sniff” with your nose, mentally counting the breaths with steps: one, two, one, two (these are 2 breaths-steps). Or one, two, three, four. And again: one, two, three, four. Step - inhale, step - inhale. You don’t need to count 8 breaths-steps, because the apartments of most Russian citizens are not very large, you won’t run away. Therefore, it is better to count 2 or 4 steps-inspiration. And like this, “sneak”, walking around the apartment, moving from room to room. You can squat slightly with each step, do a light, dancing squat. Walk around the apartment and dance, briefly and noisily “sniffing” with your nose at every step, sit down.
In the same way, you can “walk” along the boulevard, along the square, along the street. But I remind you that the temperature in the open air must be at least 3 degrees above zero.
22. Is it possible to combine Strelnikova's breathing exercises with Buteyko breathing? How do you feel about this radically opposite system?
Normal attitude, positive. Even before Alexandra Nikolaevna Strelnikova, I attended the classes of Konstantin Pavlovich Buteyko, hoping to recover from bronchial asthma. That was a long time ago. Konstantin Pavlovich then still lived in Novosibirsk and visited Moscow on short visits. I "caught" him on every visit, working with other asthmatics in different parts of Moscow. Konstantin Pavlovich told me: “You breathe deeply! ..” And I was perplexed: how can I breathe deeply if I don’t have enough air at the same time ?!
I studied very hard and persistently for a year, but it didn’t make me feel better. On the contrary, fear also increased - he tried to control his every breath, he began to sleep badly at night. On one of his visits to Moscow, Konstantin Pavlovich, seeing my deteriorating condition, advised me to start taking hormones. Hormonal preparations were also offered to me by other doctors, to whom I had previously addressed. But I tried to grasp at any straw - just to avoid taking hormones. So I left K.P. Buteyko. He went to Alexandra Nikolaevna Strelnikova.
And for 35 years now I have been thanking the Lord every day for bringing me to Strelnikova! If this had not happened, it is terrible to imagine what would have happened to me.
Of course, if Konstantin Pavlovich Buteyko could cure me, I would be his devoted student (my parents taught me to say “thank you” for everything good in life).
But it was not Buteyko who saved me, it was A.N. Strelnikov. Therefore, I treat patients not with Buteyko breathing, but with breathing exercises by A.N. Strelnikova.
I have seen patients benefit from Buteyko breathing. Therefore, each person has the right to choose the method that, in his opinion, is more effective, which helps him. Buteyko or Strelnikov - the right to choose is for everyone.
However, these two methods are completely incompatible. Try both. And, of course, leave and do only the method that helps you personally.
23. Is it possible to do gymnastics A.N. Strelnikova based on books by other authors?
You can, but you don't have to! For the task of other authors is not to cure, but to earn! Thanks, of course, to all other authors who write books about Strelnikov's gymnastics, but she does not need such advertising. I lost count of the patients I had to retrain (and this is always more difficult), who got worse, who because of this stopped doing our gymnastics. But in many cases it is the only salvation from pain, from suffocation, from bad mood. Therefore, do not do our gymnastics according to the books of other authors, you risk harming your health!
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