Breath according to Strelnikova

A unique system of exercises known throughout the world as breathing exercises Strelnikova, was created by a person who has nothing to do with medicine. Alexandra Strelnikova, a talented vocal teacher, former opera singer, developed it specifically for her students - vocalists and actors. Initially - to help in the production of voice. However, later it turned out that with the help of breathing according to Strelnikova you can not only strengthen the ligaments, but also completely restore the lost voice.

Lyudmila Kasatkina, Margarita Terekhova, Armen Dzhigarkhanyan - a list of famous artists who have experienced a beneficial effect Strelnikovskaya gymnastics, you can go on and on. Their voices, recognizable and loved by the whole country, have been sounding clear and loud for many years, thanks to a simple set of exercises.

Tragic case reveals healing effect breathing exercises Strelnikova not only on vocal cords. Trying to relieve spasm during a severe heart attack, Alexandra Nikolaevna began to sharply inhale air through her nose. The pain subsided, the attack passed, and many years of painstaking research began. Their result was the development of the author's set of exercises, which helped and helps people with a variety of diseases.

Simple movements are the way to healing

The technique of performing gymnastics is simple: simultaneously with the exercise, a short, sharp inhalation of air is done through the nose, followed by a free, passive exhalation. Eleven simple movements - exercises with funny names ("Cat", "Palms", "Rolls", etc.) involve all parts of the body: spine, neck, arms and legs. In a full cycle, each exercise is performed 12 times for eight movements and breaths (96 in total). At the same time, gas exchange in the alveoli of the lungs increases, which leads to an increase in the amount of oxygen in the blood and an improvement in the supply of oxygen to each cell of the body. As a result, metabolic processes improve, which leads to the restoration of normal blood circulation and lymph formation.

Having a beneficial effect on the lung tissue, gymnastics eliminates inflammatory processes in the lungs, and contributes to the normalization of nasal breathing. Systematic execution of movements eliminates deformations of the spine and chest, normalizes work of cardio-vascular system, and, in addition, positively affects the mental state of people.

It is especially valuable that in order to fulfill breathing according to Strelnikova there are practically no contraindications. A sparing regimen for people with chronic diseases and problems is quite acceptable. You can limit yourself to a smaller number of breaths-movements, and perform part of the exercises while sitting.

Even the “lite” version will bring undoubted health benefits. The main thing is not to be lazy and do Strelnikova's exercises systematically, preferably twice a day - in the morning and in the evening. The result will not be long in coming.

What does Strelnikova's breathing exercises treat?

Bronchitis and bronchial asthma are among the most severe lung diseases. They affect people of all ages. Very often, drug treatment of the disease only “muffles” its symptoms, and the acute form becomes chronic, often lasting for years. Breathing exercises according to Strelnikova eliminate the swelling of the mucous membrane of the lungs and allow you to successfully deal with these diseases.

• B sore nose and throat — sinusitis (inflammation of the maxillary sinuses), sinusitis (inflammation of the paranasal sinuses).
• X chronic runny nose, adenoids: violation of nasal breathing leads to depletion of the lungs with oxygen and, as a result, to a deterioration in the supply of oxygen to the cells of the body. Breath according to Strelnikova allows very fast recovery nasal breathing, chronic runny nose recedes. At regular classes inflammation of the sinuses is cured, adenoids are reduced.
• Cardiovascular diseases arrhythmia, angina pectoris, hypertonic disease: These diseases are usually caused by poor blood supply to the heart muscles. By improving the blood circulation of the vessels of all parts of the body, as well as contributing to a better absorption of oxygen by the cells of the body, gymnastics can make life easier for the “cores” and minimize the use of vital drugs.

This is not a complete list of ailments with which he successfully copes. Strelnikovskaya gymnastics. It also helps in the treatment of skin diseases, vegetovascular dystonia, allows you to fight neurosis and depression, as well as get rid of headaches. By using breathing according to Strelnikova treat scoliosis, osteochondrosis and other diseases of the spine. In addition, due to the improvement of the work of all centers of the brain, gymnastics allows you to fight smoking and overweight. With regular practice, you can even get rid of stuttering!

The exercises do not require any monetary costs, and they do not take so much time - from 20 minutes to half an hour. So it's worth a try - perseverance and patience in doing the exercises will bear fruit very soon.

A nice bonus for those who decide to get rid of diseases with the help of Strelnikovskaya gymnastics: even if your voice was rather weak, then after several months of classes, you will not be equal in karaoke! And this is not at all surprising: after all, it was with exercises for setting up the voice many years ago that the development of unique system exercises breathing according to Strelnikova.

If you are interested, take a look gymnastics Strelnikova video.

Try it, it's really very easy! Remember, your health is in your hands!

Classes should start from the first 3 exercises of the complex.

INTRODUCTORY LESSON

First exercise « palms» - warm-up. All exercises are described in the main complex, see below).

During execution, it is necessary to do 4 noisy nasal breaths. Then (3-5 seconds) pause and again in a row without stopping 4 noisy nasal breaths.

This needs to be done about 24 times (4 breaths), in total about 96 movements (“hundred” by Strelnikova) come out. Exhalation (invisible and inaudible) occurs through the mouth after inhalation through the nose. Exhalations should not be pushed out and delayed! Inhalation is very active, exhalation is rather passive. Think only about the breath, noisy, for the whole room. Forget about exhalation.

When inhaling, slightly close your lips.

A short, noisy breath through the nose in Strelnikova's gymnastics is performed with closed lips. It is not necessary to compress the lips strongly when inhaling, they are closed slightly, naturally and freely.

After a noisy, short breath through the nose, the lips open a little - and the exhalation occurs by itself through the mouth (and is not audible). Grimacing while inhaling is absolutely impossible !!! And raise the palatine curtain, sticking out the stomach.

Don't think where will he go air, think that you are sniffing the air very briefly and noisily (like clapping your hands).

Shoulders are not involved in breathing, so you should not raise them. This needs to be monitored!

At the beginning of the workout, you may feel a little dizzy. Don't be afraid! You can do exercises "palms" while sitting (you need to think about the recommendations for VGDM (vegetative-vascular dystonia).

The second exercise "Shooters" 8 breaths are taken without stopping (“eight”). Then 4-5 seconds rest and again 8 breaths. And in this way 12 times (also a “hundred” of 96 movements.

The third exercise "Pump" you need to do 12 times - 8 breaths, rest after each "8" 4-5 seconds. (When performing this exercise, there are certain restrictions that are described in the main complex).

These three exercises take about 10-20 minutes. This lesson is repeated twice a day (morning, evening). And in the evening, doing "Palms" do 8 breaths of movements.

On the second day add exercises "Cat“, 12 times for 8 movements.

"Hug your shoulders"
"Big Pendulum"
"Head Turns"
"Ears",
"Pendulum Head"
"rolls",
"Steps".

When the exercises are well mastered, their performance should be increased from 8 to 16 breaths, then 32. Rest is maintained for 3-4-5 seconds, but not after the "eights", but after "16" and "32" breaths-movements.

If the exercise is done in 16 breaths, then it is performed 6 times; if 32 breaths, then 3 times. If necessary, the pause can be increased to 10 seconds, but no more.

In the case when you easily take 32 breaths in a row and you are able to do 96 breaths (“hundred”), it is still recommended to rest 3-4-5 seconds after 32 breaths. Otherwise, you can "go too far", and Strelnikova's breathing exercises will stop helping you.

Main complex

Consider the main complex. It is worth repeating the rules that must be observed when performing the first three exercises.

Rules:

1. Think only about inhaling through your nose. Train only breath. Inhale - sharp, short, noisy (clap hands).
2. Exhalation occurs after inhalation independently (through the mouth). Do not delay or exhale exhalation. Inhalation - very active through the nose, exhalation - through the mouth, inaudible and passive. Noise during exhalation should not be!
3. Simultaneously with the breath, movements are made, and nothing else!
4. In breathing exercises Strelnikova movement - breaths are performed in the rhythm of a step step.
5. The count is performed mentally, and only by 8.
6. Exercises are allowed to be performed in any position - standing, lying, sitting.

Breathing exercises Strelnikova

1. Exercise "palms"

I.p. ( initial 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!! "pump a tire" in rhythm front 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 quite effective, able to 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 sides.

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 cervicothoracic.

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:

1 - squats are done along with inhalation;

2 - transfer the center of gravity to the leg on which the squat is performed;

3 - 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"

1) "Forward step".

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 cardio-vascular 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.

Breathing exercises Strelnikova, video lesson

The list of the main diseases in which breathing exercises by A.N. Strelnikova are used

(Breathing exercises A.N. Strelnikova has ONLY ONE CONTRAINDICATION: internal bleeding.)

Diseases of the upper respiratory tract, bronchi and lungs
Rhinitis vasomotor and allergic;
sinusitis;
Adenoids I and II degree;
Deviated septum;
Acute respiratory diseases (ARI and ARVI);
Rhinosinusitis;
Snore;
cysts;
Polyps of the nose and larynx;
Fibroids;
Angiofibroma;
papillomas;
Angiomas;
Paresis or paralysis;
Angina;
Laryngitis and laryngotracheitis;
Otitis;
Frontit;
Chronic pharyngitis;
Eustachitis;
Quincke's edema;
Edema of the larynx;
Tracheotomy;
Flu;
Bronchitis;
Whooping cough;
bronchiectasis;
Pneumonia;
Pleurisy;
pneumosclerosis;
Atelectasis of the lungs;
Pneumothorax;
Emphysema of the lungs;
Bronchial asthma;
Pulmonary edema;
Pulmonary tuberculosis;
Sarcoidosis;
Benign tumors of the respiratory organs.

Respiratory gymnastics by A.N. Strelnikova is indicated for ANY respiratory disease, even during an exacerbation of the disease (but only with a strictly INDIVIDUAL approach).

Respiratory gymnastics by A.N. Strelnikova is indicated for ANY violations of sound production and diseases of the vocal apparatus.

Diseases of the cardiovascular system
angina;
Atrial fibrillation;
Cardiac ischemia;
Cardiopsychoneurosis;
Hypertension;
Hypotension;
Tachycardia;
Myocarditis;
rheumatic carditis;
Rheumatism;
pericarditis;
Atherosclerotic cardiosclerosis;
Circulatory failure;
Atherosclerosis;
Lymphadenitis;
Lymphogranulomatosis;
thrombophlebitis;
Migraine;
migraine neuralgia;
Stroke.

Blood diseases
Anemia;
Leukemia;
Radiation sickness.

Diseases of the digestive system
Chronic gastritis;
Peptic ulcer of the stomach and duodenum;
Enterocolitis;
Chronic pancreatitis;
Constipation.

Diseases of the liver and kidneys
Hepatitis;
Cirrhosis of the liver;
Botkin's disease (jaundice);
kidney cyst;
Polycystic kidney disease;
Wandering kidney;
Pyelonephritis;
Glomerulonephritis.

Diseases of the endocrine system
Diabetes;
Autoimmune thyroiditis;
Obesity;
exhaustion;
Mastopathy;
Hypothyroidism;
Diffuse toxic goiter;
Growth retardation (lag in physical development);
Gynecomastia.

Diseases of the genitourinary system
Haemorrhoids;
Inguinal hernia;
Enuresis (bedwetting);
Cystitis;
Climacteric neurosis;
Polyp of the cervix;
Cervical erosion;
Salpingoophoritis (inflammation of the uterine appendages);
Metritis;
endometriosis;
Algomenorrhea (painful menstruation);
Ovarian cyst;
The prolapse of the walls of the vagina;
Chronic prostatitis;
Prostate adenoma;
Impotence;
Orchitis;
Cryptorchidism;
phimosis;
micropenis;
Varicose veins of the spermatic cord;
Rapid ejaculation;
Infertility;
Delayed sexual development.

Nervous and mental illnesses
Alcohol intoxication;
chronic alcoholism;
Epilepsy;
Substance abuse;
Neuritis;
Neurasthenia;
neuroses;
neuralgia;
Insomnia.
Strelnikovskaya respiratory gymnastics strengthens the immune system, increases vitality and efficiency, heals the psyche, improves mood, and removes depression!

Skin diseases
Diathesis;
Eczema;
Dermatitis;
Neurodermatitis;
Psoriasis;
Vitiligo (foci of depigmentation decrease)

Musculoskeletal disorder
Osteochondrosis;
Arthritis;
arthrosis;
Radiculitis;
Various posture disorders;
scoliosis;
Kyphosis;
Lordosis;
Polyarthritis;
fractures;
dislocations;
bruises;
Vertebral hernias.
Various injuries to the upper and lower extremities, shoulder girdle and hips.

Dear readers, if you have performed a set of Strelnikova breathing exercises, leave comments or reviews below. Someone will find this very useful!

1. "Palms". I.P. stand up straight, bend your elbows and "show your palms to the viewer." Take noisy, short breaths through your nose and at the same time clench your palms into fists.

Remember! Inhalation through the nose is active, exhalation through the mouth is absolutely passive, inaudible.

Exercise "Palms" can be done standing, sitting and lying down.

2. "Shoulders". I.P. stand up straight, clench your hands into fists and press to your stomach at waist level. At the moment of inhalation, sharply push your fists down to the floor. Then the hands return to the sp. Do not raise the brushes above the waist.

Exercise "Carriers" can be done standing, sitting and lying down.


3. "Pump"("Inflating a tire"). I.P. stand straight, feet slightly narrower than shoulder width, arms along the body. Make a slight bow (with your hands reach for the floor, but do not touch it) and at the same time - a noisy and short breath through your nose (in the second half of the bow). The breath must end with the bow. Rise slightly, but do not straighten up, and again bow and short, noisy breath "from the floor." Bows are done rhythmically and easily, do not bow low, a bow to the waist is enough. The back is round, not straight, the head is lowered.

Remember! "Pump up the tire" must be in the rhythm of the front step.

Exercise "Pump" can be done standing and sitting.

Restrictions: with head and spine injuries; with perennial radiculitis and osteochondrosis; with increased arterial, intracranial and intraocular pressure; with stones in the liver, kidneys and bladder - do not bow low. The bow is made barely noticeable, but always with a noisy and short breath through the nose. Exhalation is done after each breath (passively) through the mouth, but do not open it wide.

Exercise "Pump" is very effective, often stops asthma attacks, cardiac and liver attacks.

4. "Cat". I.P. stand straight, feet slightly narrower than shoulder width (feet should not come off the floor). Do a dance squat and at the same time turn your torso to the right - a sharp, short breath. Then the same squat with a turn to the left and also a short, noisy breath. Exhalations occur between breaths themselves, involuntarily. Bend and straighten your knees slightly (squat is light, springy, do not squat deeply). Make grasping movements with your hands to the right and left at waist level. The back is absolutely straight, the turn is only at the waist.

Exercise "Cat" can be done sitting and lying down (in serious condition).

5. "Hug your shoulders"(inhale on chest compression). I.P. stand straight, arms bent at the elbows and raised to shoulder level. Throw your hands towards each other to failure, as if hugging your shoulders. And at the same time with each "hug" sharply "sniff" your nose. The hands at the moment of the “hug” go parallel to each other, and not crosswise, in no case do not change them (it doesn’t matter which hand is on top - right or left). Do not spread wide to the sides and do not strain. Having mastered this exercise, at the moment of the oncoming movement of the hands, you can slightly tilt your head back - “inhale from the ceiling”.

Exercise "Hug your shoulders" can be done standing, sitting and lying down.

Restrictions: cores with coronary heart disease (CHD), congenital malformations, suffered a heart attack - do not do the “Hug your shoulders” exercise in the first week of training. You need to start it from the second week, along with other exercises of Strelnikova's gymnastics. In a serious condition, it is necessary to do not 8 breaths-movements, but 4 or even 2 each, then rest for 3-5 seconds and again 2 or 4 breaths-movements.

For women, starting from the sixth month of pregnancy, in the “Hug your shoulders” exercise, do not recline your head back, perform the exercise only with your hands, standing straight and looking straight ahead.

6. "Big pendulum"("Pump" + "Hug your shoulders"). I.P. stand straight, feet slightly narrower than shoulder width. Tilt forward, hands reach for the floor - inhale. And immediately without stopping, slightly bending in the lower back, tilting back - hands hugging the shoulders - and also inhaling. Bow forward - lean back, inhale "from the floor" - inhale "from the ceiling." Exhalation occurs in the interval between breaths by itself, do not hold or push the exhalation out.

Exercise "Big Pendulum" can also be done while sitting.

Restrictions: in case of osteochondrosis, spinal injuries and displacements of the intervertebral discs, do the “Big Pendulum” exercise, limiting movements: bowing slightly forward and almost not bending when leaning back.

Only having mastered the first six exercises well, you can move on to the rest.

7. "Turns of the head". I.P. stand straight, feet slightly narrower than shoulder width. Turn your head to the right - take a noisy, short breath with right side. Then turn your head to the left - "sniff" your nose on the left side. Do not stop the head in the middle, do not strain the neck, do not pull the breath.

Remember! Exhalation should be performed after each breath independently, through the mouth.


8. "Ears". I.P. stand straight, feet slightly narrower than shoulder width. Slightly tilt your head to the right, the right ear goes to the right shoulder - a noisy, short breath. Then slightly tilt your head to the left, the left ear goes to the left shoulder - also inhale. You have to look straight ahead.

Remember! Breaths are taken simultaneously with movements. Exhalation should occur after each breath (do not open your mouth wide).


9. "Pendulum head". I.P. stand straight, feet slightly narrower than shoulder width. Lower your head down (look at the floor) - a sharp, short breath. Raise your head up (look at the ceiling) - also inhale. The exhalation should have time to "leave" after each breath. Do not delay or push out the exhalation (it should go through the mouth, not seen or heard, in extreme cases, also through the nose).

Restrictions: with head injuries, vegetovascular dystonia, epilepsy; with increased arterial, intracranial and intraocular pressure; osteochondrosis of the cervicothoracic spine - do not make sudden movements of the head in the exercises - "Turns the head", "Ears", "Pendulum head". Turn your head a little, but be sure to sniff noisily. Do these exercises while sitting, and you can even do the “Head Turns” and “Ears” while lying down.

10. "Rolls".
A. I.P. left foot in front, right behind. The whole weight of the body is on the left leg, the leg is straight, the body too. The right leg is bent at the knee and set back on the toe so as not to lose balance (but do not lean on it). Perform a light dance squat on the left leg (the leg at the knee is slightly bent), while taking a short breath through the nose (after the squat, the left leg instantly straightens). Then immediately transfer the weight of the body to the right leg set back (straight body), and also sit down on it, at the same time sharply “sniffing” with your nose (the left leg on the toe, to maintain balance, is bent at the knee, but do not lean on it). Transfer the weight of the body back to the front left leg.

Remember:
1) squatting and inhalation are done strictly simultaneously.
2) the entire weight of the body is only on the leg on which we squat slightly.
3) after each squat, the leg instantly straightens, and only after that does the body weight transfer (roll) to the other leg.

B. I.P. right foot in front, left behind. Repeat the exercise with the other leg.
Exercise "Rolls" can only be done while standing.

11. "Steps".
A. "Forward step". I.P. stand straight, feet slightly narrower than shoulder width. Raise the left leg, bent at the knee, up to the level of the abdomen (from the knee, the leg is straight, pull the toe down, as in ballet). On the right leg at this moment, do a light dance squat and a short, noisy breath. After squatting, both legs must take sp for a moment. Then lift your right leg, bent at the knee, and sit down slightly on your left, and noisily "sniff" your nose. It is necessary to sit down slightly, then the other leg will easily rise up to the level of the abdomen. The body is straight.
Can be done simultaneously with every squat and lift bent knee, make a slight oncoming movement of the hands at the level of the belt.

The Front Step exercise can be done standing, sitting, and even lying down.

Restrictions: in diseases of the cardiovascular system (IHD, congenital malformations, a previous heart attack), it is not recommended to raise the legs high (to the level of the abdomen). With leg injuries and thrombophlebitis, perform this exercise only while sitting and even lying (on your back), very carefully, slightly raising your knee up with a noisy breath. Pause - 3-4 seconds after every 8 breaths-movements, can be extended up to 10 seconds.
With thrombophlebitis, be sure to consult a surgeon!
In case of urolithiasis and pregnancy (starting from the 6th month), do not raise your knees high in the “Forward Step” exercise!

B. Back step. I.P. Same. Take your left leg, bent at the knee, back, as if slapping your buttocks with your heel. On the right leg at this moment, sit down slightly and noisily “sniff” with your nose. Then return both legs for a moment to the SP. exhalation done. After that, take the right leg bent at the knee back, and on the left do a light dance squat.

This exercise is only done while standing.
Remember! Breaths and movements are done strictly simultaneously.

Rules of breathing exercises Strelnikova

1. Introductory lesson. Start gymnastics with the first three exercises.
- "Palms" perform 4 noisy, short breaths through the nose. Then rest (pause) for 3-5 seconds and again 4 noisy breaths through the nose. So do 24 times for 4 breaths-movements. It will turn out 96 breaths-movements, the so-called "Strelnikov's hundred".
- "Pogonchiki" to do already 8 breaths-movements ("eight"). Then rest for 3-5 seconds and again 8 breaths-movements. So 12 times 8, that is, 96 breaths-movements ("hundred").
- "Pump" 12 times for 8 breaths-movements, resting 3-5 seconds after each "eight".

This concludes the introductory lesson (3 exercises). It must be repeated 2 times - in the morning and in the evening. Repeating the lesson in the evening, do the first exercise not for 4, but for 8 breaths-movements, i.e. 12 times 8. The next day, add another exercise - "Cat", also 12 times 8 breaths-movements. In the evening, repeat the lesson (4 exercises). So, every day you need to add one exercise.

2. "Hundreds". At first, do 12 times for 8 breaths-movements (“hundred”). Then you can perform 6 times for 16 breaths-movements ("hundred") or 3 times for 32 breaths-movements ("hundred"). Rest and after 16 and after 32 breaths-movements 3-5 seconds. If this is not enough for you, you can extend the rest to 10 seconds, but no longer.
- If you are already doing not 8, but 32 breaths-movements, then still mentally count eight. Numbers 9, 10 ... 15, etc. there is no Strelnikova in gymnastics, the score goes only by 8.
- If you are already well trained and easily do 32 breaths-movements, and you want to perform 96 (“hundred”) in a row, then it is still recommended to do 32 breaths-movements. Otherwise, there is a danger of "going too far", and then Strelnikova's gymnastics will stop helping you.

3. Breath. Inhalation through the nose is short, noisy. Exhalation should be carried out through the mouth after each breath (not seen or heard). In no case do not hold or push out the exhalation! Inhalation is extremely active, exhalation is absolutely passive.
- A noisy, short breath through the nose is done with closed lips. It is impossible to specifically compress the lips at the moment of inhalation, they close slightly, absolutely freely and naturally. After inhalation, the lips (on their own, without help) open the fledgling - and exhalation takes place through the mouth. To help inhale with the muscles of the face (grimacing) is strictly prohibited! It is also forbidden at the moment of inhalation to raise the palatine curtain, to send air into the depths of the body, while protruding the stomach. Don't think about where the air goes, think only about the noisy and short breath.
- Shoulders, at the moment of inhalation, cannot be raised! If your shoulders are still rising and your chest is sticking out, stand in front of a mirror and try to forcibly keep your shoulders calm.

4 . Do the whole complex in one lesson, and not several "hundreds" of one exercise. Exercise in the morning (30 minutes) and in the evening (30 minutes). If you feel unwell, do Strelnikova's breathing exercises several times a day. And you will feel better.

5 . Do breathing exercises in the morning - before meals, and in the evening - either before meals, or an hour and a half after. People suffering from gastritis, colitis, gastric and duodenal ulcers are advised to do Strelnikova's gymnastics only before meals.

6 . If you have little time, do the whole complex of gymnastics not in three “thirty” (96), but one (32 breaths-movements) of each exercise, starting with “Palms” and ending with “Steps”. This will take 5-6 minutes.

7 . Gymnastics can be practiced by children (from 3-4 years old) and very old people. Age is not limited. It can be done standing, sitting, and in a serious condition - even lying down.

8 . On average, it takes a month of daily classes twice a day to feel healing effect for any disease.

9 . Do not give up breathing exercises Strelnikova. Do it all your life, at least once a day (30 or at least 15 minutes), and you may not need medication. This gymnastics can be both therapeutic and preventive.

Good afternoon, dear readers! Breathing according to Strelnikova is based on an ancient technique, originating in antiquity. There are scientific and philosophical teachings of that time, practicing breathing exercises.

But only by the middle of the last century, methods were developed correct breathing available to everyone. All of them are good in their own way, today in an article about the most popular technique in our country - breathing according to the Strelnikova exercise.

It so happened in our society that from the first days we teach young children to pronounce certain sounds correctly, to concentrate on objects, to think and think logically ... But rarely does anyone think that it would be useful to teach children and correct breathing.

It turns out that many of us breathe incorrectly, which is why various diseases appear. The yogis from whom we learn wisdom breathe in a very different way and they like to repeat the expression that says that one who "breathes correctly will live happily ever after."

Breathing techniques are also interesting because they can be used even by sick people, they do not require much physical energy and strength, but the use of breathing techniques allows you to heal not only your body, but also your soul.

Paradoxical breathing according to Strelnikova

In the reviews of doctors, to this day there is no consensus about the breathing technique developed by Strelnikova, but despite this, they recognize it and consider it an effective means of getting rid of many diseases, such as: cardiac and vascular, diseases nervous system and respiratory. It is also important that gymnastics directs the entire body to recovery.

Now this gymnastics is promoted by a student of Alexandra Nikolaevna - Mikhail Shchetinin, who assures that breathing according to the Strelnikova method treats the body in a complex way, in addition to the above diseases, it normalizes metabolic processes, restores immunity, and prevents osteochondrosis and other spinal deformities from developing.

What are the advantages of a unique method

Having their own views on the treatment of diseases with breathing exercises, scientists are unanimous in their opinion that the technique has a number of features that are expressed:

• in a positive effect in general, on the whole body, including the muscular system;
• in the restoration of organs of all lost functions that were violated by diseases;
• combined with exercises different types motor activity(running, walking, swimming);
• in the positive impact of gymnastics on people of all ages, including children and the elderly;

Breathing exercises are universal and convenient because they do not require a special place for training, additional equipment, special clothing and shoes. Watch the video, Strelnikova's breathing exercises.

It brings benefits and health not only to sick people, but is also an excellent prevention for healthy people, allowing you to maintain the health of your body and slow down the early aging of the body.

Gives effective results by increasing muscle mass, lung capacity, strengthening the heart muscle. Promotes removal congestion in the blood and lymph, restores the regulatory functions of organs and systems.

What diseases does it treat

The breathing technique restores immune system and activates all human mechanisms for independent forcing and overcoming all ailments, stress, addictions that a person could not cope with.

Exercise seems to be an additional opportunity for recovery in the treatment of traditional methods, especially for healing:

• chronic diseases of the lungs and bronchi;
• useful in asthma;
• pneumonia, bronchitis and sinusitis;
• chronic runny nose and rhinitis;
• neurosis and nervous diseases;
• diabetes mellitus and its associated diseases;
• angina pectoris and asthenoneurosis;
• hypertension and hypotension;
• peptic ulcer disease (in remission);
• loss of voice and stuttering;
• ischemic heart disease.

It is curious that the exercises involve all parts of the body: legs and arms, abdominal muscles and spine pelvic muscles and head, causing a positive response in the whole organism and enhancing cellular respiration. That is why it gives excellent preventive results for children and adolescents, making them physically developed and flexible, eliminating stoop and stagnant processes.

Even stuttering, which is difficult to treat by speech therapists and hypnotists, cures these unique exercises on breathing, but they are prescribed individually for each child.

Breathing exercises according to Strelnikova

The breathing technique is built in such a way that all attention is focused only on inhalation, and exhalation is passive. With inhalation, physical exercise is simultaneously performed. The exercises are simple and easy, so they do not lead to overexertion, do not cause either shortness of breath or fatigue.

Sharp breaths increase the ventilation of the lungs up to 6 times, while carbon dioxide is incomprehensibly kept inside the body at the level of the physiological norm, and most importantly, the energy potential of the body increases.

And these are not just words, all positive results have been repeatedly confirmed by measurements of devices: a spirometer, a Genche test, blood composition studies, electrocardiography, x-rays, pressure measurements ...

The vessels of the brain receive several times more oxygen, spasms are relieved and, as a result, headaches go away, and memory improves.

The technique has contraindications

• during acute exacerbations of the disease,
• with high body temperature.

Exercise is prohibited for people prone to thrombosis. They are contraindicated in concussion, aortic aneurysm, spinal injuries and hypertensive crisis.

Exercise technique

You need to learn the exercises gradually, usually the first three are mastered, the full complex consists of 1200 breaths-movements. If it is difficult right away, then you can slightly increase the rest break. Not as usual, but instead of five seconds, rest - ten.

Important to remember : Mastering breathing according to Strelnikova, you need to control only the breath, which is made sharply and noisily by the nose. Exhalation occurs passively, as if on its own, it is desirable to release air through the open mouth. During inhalation, the mouth should be closed.

Breaths are performed at a frequency of up to 120 times per minute. Total time, spent on the implementation of all movements does not exceed 30 minutes. In the ideal solution, the exercises are performed in the morning and in the evening, from a preventive point of view, you can do it once.

The first day, start with the exercises Palms, Shoulders and Pump, and after every day, you will supplement one exercise. It's not worth rushing. Your body needs to get used to new system breathing. Gradually, your body will master the rhythm of breathing, you will remember all the movements and you will perform breathing exercises easily and naturally.

Exercise 1. Palms

Your arms are lowered down, bend them at the elbows, keep your palms at chest level, turning them away from you. You begin to clench your fingers into a fist, as if you are grabbing air with them and at the same time take sharp and noisy breaths through your nose, without stopping four times (this is one approach). After lowering your hands down, rest for 3-4 seconds and the exercise is repeated. There should be 24 such repetitions.

Follow only the inhalation, the exhalations should be silent. If in the first days of classes you feel a slight dizziness, this indicates a strong saturation of small capillaries with oxygen. You can slightly increase the rest time, not 4 seconds, but 6-10 seconds. exercise clears energy channels and soon these symptoms will pass. This exercise can be done sitting or even lying down.

Exercise 2. Shoulder straps

Keep your hands in fists at the level of your stomach. When inhaling, sharply straighten your arms towards the floor and open your fists, as if shaking water from your fingers. Take 8 breaths, return your hands to your waist and rest for 4 seconds. This is one approach, there should be 12 such approaches.

Exercise 3. Pump

Stand in the starting position with your feet slightly wider than shoulder width apart. Imagine that you are holding a pump handle in your hands and you need to inflate a tire. Leaning your torso forward, stretch your arms down to the floor. The slope is easy. When tilting, take a short and sharp breath through your nose. Remember that you must keep the rhythm of movements and breaths - 120 times per minute.

Perform 8 breaths with inclinations, then straighten up and rest for 4 seconds. Do 12 sets of 8 reps. Perform a slight inclination, a sharp inhalation, and exhalation through the partly open mouth quietly and silently.

The respiratory system helps to relieve a heart attack, asthmatic, reduces hepatic colic and helps in curing stuttering.

Exercise 4. Turns

After mastering the first three exercises, add the rest, one every day. To perform the Turning exercise, place your feet slightly wider than shoulder level. Turn your head left and right, you need to do this at the pace of steps (I remind you, up to 120 times per minute).

With each turn of the head, remembering to inhale through the nose. Turn left - inhale, turn right - inhale again. Control only for inhalations, exhalations occur through the mouth, spontaneously. Keep your neck and head straight. Eight turns with breaths and rest 4 seconds. Such approaches should be done 12 times.

Therapeutic breathing with head turns is useful for the cervical vertebrae, inhibits the development of osteochondrosis.

Contraindications in this case, existing concussions or hypertension with high blood pressure may become, if in cervical region displaced vertebrae.

Exercise 5. Ears

Place your feet shoulder-width apart or much narrower. We perform tilts of the head to the left - to the right, not even tilts, but swaying, as if you are saying "ay-ya-yay." Breathe in through your nose with each tilt. Another video where the exercises are performed by the whole family.

Keep your shoulders and body straight, only your head moves. Perform 8 head movements with breaths, followed by a break of 4 seconds. Only 12 approaches.

Contraindication to perform the exercise will be a concussion, hypertension or epilepsy.

Caution must be observed with increased intracranial and intraocular pressure, chest osteochondrosis, and cervical. In these cases, turn the head lightly, without sudden movements. And breathing, as usual, is sharp and noisy. Exercise can be performed while sitting and even lying down.

Exercise 6. Small pendulum

Place your legs, as in the Ears exercise. It is necessary to perform a nod of the head up and down. They nodded, looked at the floor and at the same time took a sharp and quick breath through their nose.

Raise your head up and look at the ceiling, do not forget about a short breath through your nose. Try not to hold your exhalations, let the air escape voluntarily through your open mouth. Also do 12 sets of 8 reps with a 4 second break between sets.

Contraindications and restrictions the same as for the Ears and Turns of the Head exercises. Do not try to tilt your head up, make nods freely so that they do not cause discomfort.

Exercise 7. Cat

Spread your legs slightly wider than your shoulders, place your hands on your belt. Squatting slightly at the knees, make a slight turn to the right and at the same time transfer the weight of the body to the right leg as well, when turning, take a sharp, short breath through your nose. Straighten up.

Now, sit down again, turn the body to the left, at the same time transferring the weight to the left leg and breathing in through the nose. Don't lift your feet off the floor. The movements of the knees are springy and light, there is no need to squat deeply, keep your back straight, and the rotation of the body occurs at the waist. Perform 12 sets of 8 rotations with breaths.

Exercise 8. Hug your shoulders

Stand up straight, spread your arms to the sides. Bend your elbows, turn your palms towards your chest. Continue to bring your hands together, while clasping the shoulder with the right palm, and the right axillary region with the left.

The elbows should move parallel to each other, and it does not matter at all which elbow is up and which is down. Bring and spread your elbows at the pace of steps, not forgetting to take a breath with each movement.

After mastering the movement and breathing, the exercise can be slightly complicated. When bringing your hands together, slightly raise your head up, as if grabbing air from the ceiling. Perform 12 sets of 8 movements, not forgetting about short breaks. It is allowed to perform the exercise lying down or sitting on a chair.

Contraindications: after suffering a heart attack, this exercise can be done only after 2 weeks. If it is difficult to immediately perform 8 movements, then they are reduced to 4, after a rest of 5 seconds - repeat.

Caution is necessary for pregnant women, especially after 6 months, and they are not allowed to raise their heads up. You need to work only with your hands, directing your gaze forward. With ischemic disease and heart disease, restrictions are also needed.

Exercise 9. Large pendulum

The exercise combines the two learned above: Pump and Hug Shoulders. Feet should be slightly wider than shoulder width apart. Performing the tilt from the Pump exercise, stretching your arms to the floor. As you straighten up, raise your head up and hug yourself, as in the exercise Hug your shoulders. When tilting and straightening the body, inhale, exhale freely, do not forget about the rhythm of movement. It is allowed to perform the exercise in other positions of the body (sitting).

The limitations for this exercise are all diseases of the spine. Everything must be done with great care, without sudden movements. The slopes are light and incomplete.

Exercise 10

Step your right foot forward a little. We carry out the transfer of the body to the right leg, slightly bending it at the knee. Then we transfer the body to the left leg, not forgetting the springy movements of the knees. With each movement, inhale, exhale arbitrarily.

Now switch legs, put the left forward and repeat 12 sets of 8 breaths.

Exercise 11 Steps

From an arbitrary stance, raise your right leg, bending it at the knee, the toe of the foot stretches to the floor, while slightly squatting on your left leg, inhale.

Raise your left leg, crouching in a slightly springy motion on your right. In the Steps exercise, you can perform 8 sets of 8 movements each. For injuries and diseases associated with blood clots, the exercise is performed lying down.

Exercise 12

From an arbitrary stance, bend your right leg at the knee, as if you want to slap your buttocks with your heel, while doing a light squat on your left leg.

Now bend your left leg at the knee, moving the foot back and doing a springy squat. right foot. Remember to breathe in with every squat. Do 4 sets of 8 breaths each. The exercise is performed rhythmically, you can turn on the music.

Restrictions: If it is hard or you are sick, do not try to raise your legs high, this applies especially to vascular and cardiac diseases, as well as during pregnancy.

According to Strelnikova, breathing includes all organs and systems in motion, which receives a positive response from the body. The exchange of oxygen at the cellular level is enhanced, which leads to a general recovery.

Learn breathing exercises and be healthy!

☀ ☀ ☀

The blog articles use pictures from open sources on the Internet. If you suddenly see your author's photo, report it to the blog editor through the form. The photo will be removed, or a link to your resource will be placed. Thanks for understanding!

Who is Strelnikov I.V. Read here >>>

This technique is known to a wide range of people and, first of all, because of its simplicity, effectiveness in the treatment of many diseases, such as bronchial asthma, skin diseases, diseases of the genitourinary system, cardiovascular diseases, including widespread essential hypertension. The essence of this unique breathing exercise comes down to a short, noisy breath through the nose with a frequency of three breaths in two seconds and then a passive exhalation through the nose or mouth.

It is not recommended to think about exhalation, but only about inhalation. Along with inhalation, it is desirable to perform movements conducive to compression of the chest. It is believed that with the regular practice of this breathing exercises, the cerebral cortex is more saturated with oxygen, and all metabolic processes in the body proceed in qualitatively better conditions.

With Strelnikova's gymnastics, it is necessary to practice up to five thousand breaths per hour twice a day. With intense breaths, the reflexogenic zone of the nose is activated, providing a reflex connection with the olfactory center. This gymnastics promotes active massage of the organs and systems of the abdominal cavity, improves lymph and blood circulation.

Gymnastics Strelnikova is widely used in the treatment of pulmonary tuberculosis, pneumonia, qualitatively improves the drainage function of the bronchi, restores nasal breathing, improves the functioning of the cardiovascular system, and normalizes blood pressure. So, the basic rules for training will be the following:

1. Think only about inhaling through the nose. Remember that a short and noisy breath is the basis of the proposed gymnastics.

2. Exhalation - passive, quiet, imperceptible, preferably through the mouth.

3. Inhalation is done in combination with movement.

4. Exercises can be performed in any position: standing, sitting, lying down.

It cannot be overlooked that this gymnastics helps to cope with many diseases without resorting to medications. With regular training, many hypertensive patients reduce and even normalize blood pressure. The lack of effect from gymnastics suggests that the patient did not take the exercises very seriously, hoping for a quick result.

But, unfortunately, to return the lost health in a moment is possible only in a good children's fairy tale. Therefore, when starting Strelnikova’s gymnastics, one must carefully assess one’s capabilities and never rush the result. He will definitely come, but only when a person shows a certain patience and perseverance.

Recommended books on Strelnikova's breathing exercises:

The teacher-vocalist Alexandra Nikolaevna Strelnikova developed her respiratory gymnastics with the aim of staging the voice of opera singers. But it turned out unexpectedly that they not only strengthen the vocal cords of singers, artists, announcers and lecturers, but also treat a variety of diseases.

Strelnikov's gymnastics is called paradoxical. Why? The fact is that in ordinary breathing exercises, attention is paid to holding the breath and exhaling, and in paradoxical exercises, to a meek and noisy inhalation through the nose (sniffing), while exhalation, on the contrary, is passive, arbitrary. In this case, breaths are combined with active movements that compress chest: active inhalation upon returning to the starting position - passive exhalation, and not vice versa, as practiced in the usual exercise. In other words, there is an inverse coordination of movements with breathing, due to which accelerated development of the muscles involved in the breathing process is achieved. The effect is felt immediately - after 10 minutes of training, cheerfulness and lightness appear in the body, breathing becomes easier, efficiency increases, mood improves. In the shortest time - the maximum result! Just what is needed for a modern, busy person who always complains about the lack of time.

The benefits of breathing exercises Strelnikova

Fulfill breathing exercises according to Strelnikova recommended for healthy people (even athletes to improve performance), but this technique is especially useful for those who suffer from chronic diseases, or those who are weakened after an illness. There are practically no age restrictions, you can do everything from the age of two or three to old age.

The benefits of breathing exercises Strelnikova:

• strengthens the immune system;
• improves metabolism in the body;
• facilitates breathing;
• improves the functioning of the cardiovascular system, relieves the effects of stroke and heart attack;
• stimulates blood circulation;
• promotes the resorption of inflammatory foci;
• helps with vegetovascular dystonia;
• promotes recuperation after illness;
• effective in dealing with stress. depression, fatigue;
• helps with bronchitis, pneumonia, asthma, chronic tonsillitis, runny nose, viral infections;
• with inflammation of the triple nerve and various nervoses;
• with diseases of the female genital area;
• with impotence;
• with headaches;
• promotes weight loss;
• helps to quit smoking.

Having told to whom Strelnikova's gymnastics is shown, one cannot but say about the contraindications of this technique.

Strelnikova breathing exercises contraindications:

• high blood pressure;
• high intracranial pressure;
• high eye pressure;
• severe myopia;
• glaucoma;
• spinal and brain injuries;
• acute thrombophlebitis;
• various bleeding;
• fever;
• stones in the gallbladder and kidneys;
• violation of cardiac activity;
• chronic cervical osteochondrosis

If you have any doubts about whether this gymnastics is suitable for you personally or not, be sure to consult your doctor.

How to breathe according to Strelnikova?

• Breaths - extremely active, sharp, noisy (sniffing), short as a prick, excited (you kind of sniff: doesn't it smell like fire?). You need to try to connect the nostrils at the moment of inhalation. In no case should you pull the breath, trying to get more air. Inhalations are made simultaneously with movements, at the extreme point of each of them. Exhalations are automatic, spontaneous, passive, imperceptible, attention should not be fixed on them. Exhalation is a consequence and result of inhalation: the more active the inhalation, the easier, longer and freer the exhalation will be.
• During the exercises, you need to keep the same rhythm and pace: about 1 breath-movement per second or a little faster.
• You need to do 4, 8, 16 or 32 breaths in a row, trying (which is very important!) Not to lose count. After that, you should rest for a few seconds, then continue execution new series breaths-movements and so to reach Strelnikov’s hundred - 96 breaths, and then “thousands” - 960 breaths.
• It is desirable to perform exercises 2 times a day, in the morning and in the evening, but more often. The worse the state of health, the emotional state, the more often you should train, just rest longer between series of breaths, be careful and the principle of gradualness.
• If necessary, you can do both sitting and lying down. These breathing exercises work well with traditional health practices such as running. swimming, skiing, auto-training, but not with breathing exercises according to the iot system - pranayama.

Breathing exercises according to Strelnikova

To get a healing effect, it is enough to perform two main exercises.

1. "Pump". Imagine that you are inflating a car tire with a hand pump. Lean forward slightly (arms hanging freely) and at the lowest point of the inclination, inhale through the nose, ending with the inclination. Slightly rise, but do not straighten up, then again bend and inhale, etc. Exhalations are free, arbitrary (see above). The slopes should be light, springy and rhythmic - in the tempo of a drill step. "Pump" is the most effective exercise, which can, in particular, relieve pain in the liver, stop an asthmatic or heart attack, and cheer you up.
2. "Hug your shoulders." We perform by bringing our hands together in front of the chest. Standing straight, raise your hands, they should be at shoulder level, bending your elbows, mark one above the other (hands should be directly in front of the chest). As you inhale, bring your hands together, as if hugging yourself. So, the right palm stretches to the left shoulder, and the left palm to the right armpit (you can not touch the armpits or shoulders with the palms). The main thing is not to strain - you do not need to put your hands far behind your back or scatter them wide to the sides.

Strelnikova's gymnastics is called universal, in addition to treating the diseases listed above, it helps to cope with stuttering and increase resistance to colds. which is very important in anticipation of autumn and winter. And in general, in general, it increases efficiency, improves the health of any person who masters the breathing technique according to Strelnikova.

Your highlight offers to watch the whole set of exercises according to Strelnikova on the video, which, in particular, shows two main breathing exercises"pump" and "grab your shoulders".

The second video is about why Strelnikova's gymnastics is useful and whether it can be performed by those suffering from hypertension. Happy viewing.

Breathing exercises Strelnikova (list of diseases)

Strelnikova's breathing exercises help the body cope with many diseases without drugs.

1. Runny nose, adenoids, sinusitis

To treat diseases of the nose, you should master the whole complex of gymnastics well.

2. Bronchitis and bronchial asthma

Strelnikova's breathing exercises restore atrophied bronchial mucosa and relieve inflammation.

3. Skin diseases (diathesis, neurodermatitis, psoriasis)

By training only an active breath, the body is saturated with oxygen at the cellular level, thereby contributing to the regeneration of the skin. Due to this, skin respiration is also activated, which has a positive effect on the entire body, including the endocrine system. Daily activities activate blood circulation in the connective tissue, blockage of the mouths of the sebaceous glands is eliminated, sebum is removed from the ducts. Acne, a chronic skin disease that is especially common in adolescents and young men during puberty, may disappear.

4. Neurosis, neuritis, depression

Breathing exercises can improve your condition and mood half an hour after the start of a workout. Exercises cause a lot of positive emotions and a surge of strength. Along with this, general well-being improves (see morning exercises).

5. Diseases of the cardiovascular system

Strelnikova's gymnastics improves blood circulation and saturates the vessels of the arms and legs with oxygen. Useful for many patients, especially in the early stages of the disease.

6. Headaches, epilepsy, stroke

7. Hypertension, hypotension and vegetovascular dystonia

The most effective for hypertension are the first 5 exercises - “Palms”, “Erosters”, “Pump” (in no case bow low!), “Cat” and “Hug your shoulders”. In just one lesson, you get 5 "hundreds" of breaths-movements.

8. Stuttering

A stuttering child needs to change the stereotype of breathing and speech. This can be achieved with the help of breathing exercises by A.N. Strelnikova. You need to take two exercises from the complex: “Pump” and “Hug your shoulders” - do them daily with stuttering children 2 times a day (morning and evening) before meals or one and a half to two hours after (it is advisable to do other exercises of the complex).

9. Osteochondrosis, scoliosis, head and spine injuries

Breathing exercises affect the spine from the inside. Intervertebral discs get the opportunity to recover quickly, freeing themselves from compression by the vertebrae. Gymnastics eliminates compression of the vertebral arteries and sympathetic nerve trunks (pain and swelling disappear). "Pump", "Big pendulum" and exercises with the head, must be performed especially carefully, without sudden movements.

10. Excess weight and smoking

Strelnikova's gymnastics improves the work of all centers of the brain, including the food one, which leads to its self-regulation. Gymnastics activates metabolic processes at the cellular level, as a result of which the number of fat cells does not increase, and the existing ones quickly “burn out”. The whole complex must be performed three times a day (morning, afternoon and evening).

Gymnastics helps not only to quit smoking, but also to clear the vocal cords, trachea and bronchi from nicotine plaque, it is rejected by the body along with mucus and sputum.

* This is just a list of diseases. For detailed recommendations on the treatment of these diseases, see the book by M.N. Shchetinin “Respiratory gymnastics Strelnikova”.