Breathing on Strelnikova: exercises, contraindications, reviews

You may have heard about Strelnikova 's non-medicament method of breathing exercises, which was created in the 1940s. Initially, it was recommended for the restoration of the singing voice.

After almost thirty years (1973), the pedagogue-phoniatrist (author of the method) Alexandra N. Strelnikova received for her unique development the author's certificate, which was registered by the Institute of Patent Examination.

What is the essence of the methodology?

Unlike traditional breathing exercises, which focus on the time of delay in breathing and exhalation, Strelnikova's breathing (exercises) is a simple and accessible method that is based on a powerful, forced inhalation through the nose and a slow and smooth exhalation.

Moreover, this therapeutic gymnastics forbids to keep air or at an exhalation to push out it from lungs. An active and powerful breath is combined with chest compressions. This allows oxygen to further enter the tissues of the body and improves well-being. Due to the reverse consistency of breathing and movements, the development of muscles that are associated with breathing is stimulated.

It should be noted that every exercise gives a very quick effect on breathing. Strelnikova was able to develop a complex, the beneficial effect of which on the body can be felt after 15 minutes. When it is properly done, your breathing will become easier, lightness, energy, efficiency, and mood will improve significantly.

Contraindications

Despite the proven and recognized traditional medicine benefits, breathing Strelnikova (exercise) contraindications, too, has. These include:

• Pathology of internal organs;
• Febrile state and high fever;
• Brain contusion and spine trauma;
• Cervical osteochondrosis (chronic);
• Various bleeding;
• Hypertension;
• Increased eye or intracranial pressure;
• myopia;
• Thrombophlebitis;
• Glaucoma;
• Stones in the gallbladder or kidneys;
• Heart and vascular disease.

When asked if the Strelnikova technique (short breathing exercises) is suitable for you, only your doctor can answer after additional studies. There are cases when this gymnastics, which was performed in a sparing mode, made the condition much easier even for patients who were bedridden.

What do I need to know before starting classes?

Beginners, who are only getting acquainted with the Strelnikova method, it is necessary to learn the basic rules:

1. First of all, you need to learn how to breathe actively and noisily. At this time, the wings of the nose are pressed against the septum (involuntarily). A vigorous breath should be reminiscent of clapping your hands.
2. According to those who have already mastered this technique, the technique of Strelnikova is not at all complicated. Exercises of short breathing suggest a smooth, natural exhalation. Remains of air are discharged through the mouth. Exhale should be without any effort. The desire to breathe out actively can cause not only the failure of the respiratory rhythm, but also lead to hyperventilation of the lungs.
3. Exercises that are aimed at restoring proper breathing should be performed on the account. In this case, all the elements of this technique are correctly executed, and this will help you (especially at the beginning of the session) to exclude failures in the rhythm.
4. Movement and inhalation are a single element of respiratory gymnastics. They need to be performed simultaneously. You can not do this one by one. In this case it does not matter at all whether the patient is standing or lying or sitting. In many respects it depends on the severity of the disease.
5. The number of any exercises should be a multiple of 4. This is a musical size that will easily help to calculate the load. On the fourth day, the number of exercises increases to 16, and then to 24 and 32. The rhythm, which is composed of odd values (for example, 3, 5), according to the followers of this gymnastics, requires skills and physical endurance.

Between the series of exercises, a pause for rest is allowed for not more than ten seconds. In this case, the lesson looks like this:

• The first two days: 24 sets of 4 breaths (pauses of 10 seconds);
• The next two days: 12 approaches for 8 breaths (pauses are the same);
• The fifth and sixth day: 6 repetitions of 16 breaths (pause ten seconds);
• From the seventh day: 3 sets of 32 breaths (pauses are saved).

In addition to rhythm, you need to maintain a good mood and cheerfulness of the spirit, performing exercises. So you will achieve greater effect in improving the body.

This is a very effective breathing gym. Strelnikova exercises developed with the expectation that they will be performed regularly. Gaps in the class are not allowed. After 30 days of classes, rest pauses should be smoothly reduced to 5, and then to 3 seconds, provided that the state of health is good.

You should not be bothered by slight fatigue or dizziness. This can be caused by a temporary supersaturation of the brain with oxygen.

Basic Exercises

Strelnikova complex does not need to perform any exercises at the beginning of classes. Even the basic 12 episodes should be divided first. Master the first three exercises, then add one each day until you master the whole complex.

"Ladoshki"

A very simple exercise on breathing. Strelnikova developed it so that it could be performed by very young children. Turn away your open palms. Elbows in a bent state are directed vertically downwards. We make noisy, powerful breaths, sharply compressing at that time palms into fists. Exercise repeat 4 times, slowly exhaling. After four repetitions, pause for 4 seconds.

"Pogonchiki"

Legs shoulder width apart. Relax your shoulders, lift your head. Hands tighten into fists at the waist level. With an inspiration, throw your hands down, unclench your fists and spread your fingers. The muscles of the shoulders, forearms ("shoulder straps"), and also the hands should feel a little tension at this time. The initial series is 8 breaths-exhalations (3 seconds pause). The number of episodes is 12.

"Pump"

Shoulders lowered, hands along the trunk. Lean (slowly), imagining that in your hands the pump, noisy and abruptly inhale. Then exhale slowly. The exercise is repeated 12 times. Pause - 3 seconds.

Complicating lessons

Having mastered the basic exercises, you can break into the study of the rest of the complex, adding something new every day to your workouts.

"Cat"

Put your feet a little narrower than your shoulders. The shoulders are relaxed, hands drop on the sides of the trunk. Take a sharp breath, sit down for a while. Turn the housing to the right. At the same time, bend your arms in the elbows, compress your hands into fists. Slow exhalation, and you can return to the starting position. After that, the exercise is repeated to the left. 12 sets of 8 exercises in both directions.

"Hug your shoulders"

We continue to study breathing according to Strelnikova. Exercises for asthma necessarily include this series. Bend your arms in the elbows, lifting them to the level of the shoulders so that the left hand is above the right elbow and, accordingly, the right hand - above the left elbow. Together with a sharp inspiration, embrace yourself, without changing hands and crossing them. One brush will embrace the shoulder, the second will be in the armpit. We return to the starting position with a slow exhalation. The series consists of 8 movements-breaths, approaches - 12.

"Turns of the head"

Another exercise that is effective for asthma. Perform alternate turns of the head to the left and right - without delay, accompanying the movement with sharp breaths. Exhalation occurs through a half-open mouth involuntarily. 12 approaches for 8 movements (break 4 seconds).

"The Big Pendulum"

This exercise includes the two previous ones. First we perform the movements from the "Pump", then, without taking a break, we perform the exercise "Hug the shoulders". The exercise consists of 12 sets of 8 movements.

"Ears"

Begin to shake his head: to the right - we get to the right shoulder, to the left - to the left. With each movement, a loud, sharp breath. Shoulders should not be lifted, the body and neck are relaxed. Exercises included in the basic cycle: "Rounds", "Steps", "Pendulum head", can be performed only after a good mastery of the first 8 exercises. This complex is shown as an effective method of treatment and prevention (in the absence of contraindications) to most people. Even pregnant women are shown breathing exercises Strelnikova. Exercises for children, as for pregnant women, should be carried out under the supervision of a doctor. To prevent diseases, classes are held in the mornings or in the evenings. After a busy day they will help get rid of fatigue.

Breathing on Strelnikova: exercises with bronchitis

Three main exercises are used to treat and prevent this serious disease: "Hold your shoulders"; The Eight; "Pump". Such a complex promotes a better escape of phlegm, it stops coughing attacks, giving rest to ligaments and bronchi. To all who are prone to frequent bronchitis, we recommend breathing in Strelnikova. Exercises are simple, but perform them strictly in accordance with the recommendations of the author of the complex.

What to do during a bout of coughing with bronchitis? You should tilt your head down. Neck muscles relax completely. Put your palms on your stomach on either side of the navel. When coughing and exhaling, push on the stomach from top to bottom. This way you will help the diaphragm. As a result, sputum will go away easier.

Exercises for weight loss

We continue to tell you about breathing by Strelnikova. Exercises for weight loss, most likely, will interest many of our readers. To achieve maximum effect, you should follow some rules:

• The main emphasis is on inhaling. It should be short, noisy, sharp, clap-like or shot.
• Exhalation is natural, hardly noticeable. Do not hold your breath while exhaling.

Do not forget about the basic rule on which breathing is based on Strelnikova. Exercises begin to perform on inspiration. The main complex is performed four times for eight breaths. You can gradually increase the number of approaches.

Today, breathing on Strelnikova becomes very popular. Exercises for weight loss are a basic complex of simple but effective movements. They can be performed by people with different levels of physical fitness. In addition, more complex exercises are used for weight loss. They can be started after long preparation. Begin classes with basic breathing exercises. They will allow you to achieve excellent results with regular and correct execution of them.

In the beginning, "Ladoshki", "Pogonchiki", "Cat" are performed. Then to them gradually add "Big pendulum", "Hold your shoulders". Strictly observed a simple scheme - 4 sets of 8 breaths with a break of 3 seconds.

It has been proven by experience that breathing according to Strelnikova (exercises) is quite effective. Feedback from people who have mastered this technique, suggest that regular exercise of weight loss helps to cure various diseases. The main principle of this technique is the use of abdominal breathing, while chest breathing is suppressed. The diaphragm in this case is much more strained, its muscles are strengthened, in connection with which the blood flow in the organs improves. This clears them of toxins and toxins. In addition, abdominal breathing increases the volume of the lungs. After several months of continuous exercise, it can be increased by 0.3 liters.

This gymnastics activates the following processes:

• Noticeably dulls the sensation of hunger;
• Improves the work of the digestive tract;
• Fat cells are actively cleaved;
• Immunity is strengthened;
• The work of the nervous system is normalized.

Respiratory gymnastics in Strelnikova: exercises for children

This unique technique is suitable for classes with kids aged 3 years. These simple exercises can be performed by sick teenagers. Many people say that the advantage of this complex is the opportunity to engage the whole family. At the beginning (the first lesson with the child), three exercises will suffice. Do this twice a day - before breakfast and after dinner.

Having mastered this simple gymnastics for breathing, regular exercises can get rid of various ailments, which often affect children aged 3-7 years. They quite often pass in the chronic form - tonsillitis, bronchitis, frequent catarrhal diseases.

So, with what movements is it recommended to start breathing exercises Strelnikova? Exercises you already know - "Ladoshki", "Pump", "Pogonchiki." This is the basis of the complex, to which gradually more complex elements are added. Having mastered them, it is possible to conduct classes on the treatment and prevention of such serious diseases as bronchitis and asthma. It is better if the first session is conducted by a doctor.

Treatment of stuttering

The most effective exercises for treating this pathology are "Hug the shoulders" and "Pump". With stuttering children they are held twice a day. These exercises are basic, but you can add others to the complex.

Speech therapists note that Strelnikova's breathing gymnastics (exercises for children), for example, "Hug the shoulders", helps the vocal cords in the larynx to counter-move. A little exercise helps them to close together. After two months of regular training, the child's breathing changes. It becomes deeper, the diaphragm and lung tissue are trained, the muscles of the nasopharynx are strengthened. A stream of air, passing through the larynx with exhalation, vibrates and massages the vocal cords, forcing them to close off when the sounds are pronounced.

Breathing Strelnikova (exercises for children) should be supplemented with exercises with a speech therapist. In this case, the problem will be solved faster.

Feedback from parents and professionals

The popularity of this method has long exceeded the boundaries of our country. Abroad, the complex was named "Russian National Gymnastics". Foreign experts note its simplicity and ease of implementation, a competent basis - a noisy and sharp breath, which is especially pleasing to children and is an additional playing element of the class.

Many parents note that during seasonal flu epidemics, when the majority of children are sick in schools, those engaged in this method remained healthy. Scientists, pediatricians have recorded that after the lessons of this unique technique in children, breathing changes. It becomes saturated, deep. And as you know, saturation of organs and body systems with oxygen promotes the activation of metabolic processes, strengthening of immunity. This is what improves a patient's asthma, a cold-prone, stuttering child.

Who continues the work of AN Strelnikova?

In September 1989, he did not become the author of genius breathing exercises. She passed away, leaving her compatriots with a unique technique. Her business, to which she devoted most of her life, Alexandra Nikolaevna bequeathed her best and most talented student - MN Shchetinin. Mikhail Shchetinin, the student of the director's department, came to Alexander Nikolaevna with his misfortune - his voice was gone.

Thanks to breathing exercises, the voice returned. In addition, nasal breathing was restored, bronchial asthma was defeated. From that moment he became a follower of Alexandra Nikolaevna, her assistant and student.

Mikhail Nikolayevich was next to his teacher for twelve years, until her death. The author of a unique method taught him how to stop an asthmatic attack, how to help the heart, how to conduct exercises with the heaviest sick, bedridden, how speech stuttering to make smooth, how to improve the sound of the voice of the singer or actor.

Today, Mikhail Nikolayevich actively promotes breathing according to Strelnikova. Schetinin's exercises (extended and supplemented) are successfully introduced into the practice of medical institutions. Shchetinin preserved an invaluable archive of Alexandra Nikolaevna: her personal notes, photos, designs and sketches of new exercises.

Patient Reviews

Today is becoming very popular breathing exercises Strelnikova. Exercise (feedback is confirmed) can be performed only in the absence of contraindications. Each organism has its own individual characteristics. Therefore, do not mindlessly follow the advertisement - it can be dangerous to health.

Many patients suffering from bronchial asthma note a significant improvement in their condition. They say that inspiration exercises normalize all life processes in the body. Classes take quite a bit of time. The result does not make you wait - there is a great mood, in the winter there is no rhinitis, unpleasant sensations disappear.

Many women, even those for whom it was not the goal of losing weight, notice how their figure has changed - the waist has become thin, muscle tone has strengthened.