Strelnikova respiratory system. Breathing exercises Strelnikova exercise. Treatment with breathing exercises

The well-known breathing exercises by N.A. Strelnikova is often confused with other healing methods. It is they who spoil the reputation of this clinically tested method of restoring a singing voice and increasing lung capacity. Very often, this system is mentioned in the same row with various cleansing, fasting, treatment with enemas and similar manipulations that are not related to either health or medicine.

Fortunately, today Strelnikova’s breathing exercises have an official resource on the Internet, which directly states that it should not be equated with Semenova starvation or other controversial things. Forced breathing through the nose and free exhalations are the visiting card of the system. However, if you digress a little from therapeutic exercises, you can find something similar in the set of yoga pranayamas. But Strelnikova's gymnastics is significantly different, if only in that in the process of performing it, a person changes the position of the body, and does not sit still, concentrating on inhalations and exhalations.

Breathing exercises Strelnikova. If you try, you can find videos of all exercises on Youtube for free. There are only three basic exercises, the rest are movements of the second level and are mastered only after the practice of the first three has become a habit for a person.

The most important thing is to master a sharp breath through the nose. It is a bit similar to what is done in the “bodyflex” system, but it is required not to relax the stomach, but rather, to sniff with the nose and at the same time push the anterior abdominal wall inward. This is a feature of gymnastics - breaths are taken as if through the resistance of the diaphragm, there should be a feeling that the unfolding lungs overcome the obstacle.

Exhalations through the system are not forced, but calm. This is what distinguishes it from different gymnastics for weight loss.

The basic movements are:

"Palms". Stand up straight, bring your shoulders parallel to the floor and bend your elbows. Squeeze your fingers on the inhale and unclench them on the exhale. Perform 4 to 20 repetitions. Sometimes they write that the number of repetitions must always be a multiple of an even number.
"The chauffeurs". A similar stance, arms lowered, bent at the elbows, on inspiration - a sharp extension and return to the original stance on the exhale.
"Pump". Stand up straight, perform a soft bend in the hip joints. On inspiration, bend in the thoracic region, providing additional resistance to the respiratory movement. As you exhale, straighten your spine.

Repetitions in all three movements are similar to the mode of the first exercise. Gymnastics should be done in the morning on an empty stomach, and in the evening, an hour after a light meal.

The benefits of breathing exercises

Most people like to attribute properties to exercise that they don't actually have. ON THE. Strelnikova created her own gymnastics in order to regain her singing voice. The goal was to increase lung capacity, and nothing else. Later empirically it was found:

breathing exercises increase the useful capacity of the lungs. In children who were engaged in this system and, improvements were noted. Therefore, gymnastics began to be considered an auxiliary method of treating this disease;
in general, movement and deep breathing improve blood circulation. This allows you to better nourish the tissues with oxygen, and contributes to a better recovery and normalization of cellular metabolism;
deep breathing solves a number of psychosomatic problems. Positive dynamics was achieved in patients with bronchial asthma. Almost all people notice an improvement in well-being, mobility, and more harmonious sensations in the body;
gymnastics has shown effectiveness in the complex treatment of stuttering and speech disorders in children. Sometimes used as an independent method by speech therapists.

Myths about Strelnikova's gymnastics

For the layman, for some reason, this direction is associated with gymnastics for weight loss. It is generally accepted that at least some movement is already a great feat in the field of one's own health and a real way to lose weight. Entire articles have been written about how oxygen in cells burns fat. However, physiologically, the mechanism of lipolysis has nothing to do, for example, with burning a piece of cotton wool on a match with a large flow of air. The breakdown of the fat layer is a process triggered at the hormonal level. Therefore, it can hardly be caused by arbitrarily deep breathing. Gymnastics Strelnikova is not something that replaces a balanced diet and increased physical activity.

The exercises of the Strelnikova system are not so energy-consuming as to be considered an independent method of losing weight. Rather, 1 minute of such movements will help “burn” about 3 kcal, and not 7-8, such as running or walking uphill with a significant slope. Therefore, in the context of the "calorie equation" - this is not the best way.

However, as hygienic gymnastics, this complex can help overweight people to establish a routine and improve mobility. Gradually, you can move from simple to complex. Or do breathing exercises for vigor, for example, before a long walk.

Absolutely all the results in the treatment of diseases show us that this is a good auxiliary general strengthening method, but not an independent method of treating diseases, and even more so, not an alternative to traditional treatment. The same respiratory diseases are treated comprehensively, and medications are not canceled for the duration of the gymnastics.

In some sources, you can find very obvious exaggerations about this gymnastics. Many people write that it turns back time and stops aging. Unfortunately, there are no such tools in the arsenal of modern science at all. Regular performance of any physical exercise gives vigor, peace of mind, health and longevity, but is not able to change the fact that over time the body will age, and the appearance will change. In general, before starting classes, it is worth consulting with specialists in the profile of diseases, and do not cancel other treatment yourself if you are undergoing it.

There are many breathing techniques in the world that help restore and improve the body. Today we will talk about the well-known, but undeservedly forgotten breathing exercises of Strelnikova. Breathing is the main function of the body, if it is disturbed, all vital organs begin to suffer. Do the exercises with us, and you will regain your health and get rid of many diseases.

For what diseases is Strelnikova's breathing exercises useful?

Respiratory gymnastics is based on increasing air exchange in the alveoli of the lungs due to quick short breaths of air through the nose during passive exhalation. In addition, by performing these complex breathing exercises, you will use:

Legs and hands.
head.
Pelvic area.
Shoulders.

One of the main tasks of this gymnastics is the restoration of normal physiological breathing through the nose. She:

improves metabolic processes,
restores the central nervous system,
promotes bronchial drainage,
eliminates adhesions in the body,
improves blood circulation and lymph flow,
reduces inflammatory processes of various etiologies,
strengthens the cardiovascular system,
increases the tone and resistance of the body to respiratory diseases,
corrects posture and pathology of the chest.

Rules for performing gymnastics Strelnikova

Naturally, gymnastics has its own rules of execution. In order for the classes to be effective, adhere to the following execution technique:

One workout lasts no more than half an hour.
You need to divide the exercises into three parts: 32 breaths, then 3-6 seconds of rest, and so on 3 times. If it is difficult for beginners, then you can divide the breaths by 8 or 16 at a time.
After one month of training, you will already be able to perform a full set of exercises for 96 breaths for each exercise.
You need to do the whole set of exercises, even if not immediately for 96 breaths, but with high quality. If you are not feeling well, do the exercises several times a day.
Classes are best done in the morning before meals or after it, but with a break of 1.5 hours.
If you have little time, you can do basic exercises for 32 breaths. It only takes 10 minutes, but it will still bring benefits.
If you can’t count and you constantly get lost, then after every 8th breath, turn around the corners of the room: 1 corner - 8 breaths, turn to the next.
Gymnastics is performed in a position convenient for you: sitting, standing and even lying down. There are no age restrictions either. Children use it from 3 years of age.
The therapeutic effect is achieved after 1 month of training.

Do not quit classes if your condition has improved. Do exercises as a preventive measure and you will feel much better every day.

Strelnikova's respiratory gymnastics was developed in our country at the end of the 30s and is a unique author's method of treatment. Alexandra Strelnikova was an opera singer and, having lost her singing voice, together with her mother came up with a special system of exercises to restore it. Gymnastics according to the Strelnikova method is based on taking short and sharp nasal breaths with chest compressions. This set of exercises involves a large part of the body - therefore, it affects many organs and helps with a variety of diseases: bronchial asthma, hypertension, VSD, stuttering, etc. The benefit of this gymnastics also lies in the fact that with its help it is possible to restore nasal breathing in a situation where the patient, even in the absence of any obstructions in the nose, has developed a breathing reflex through the mouth.

Strelnikova's technique can be successfully used for the prevention and treatment of diseases both in adults and in children with adolescents. If gymnastics is a method of treatment, then it needs to be done twice a day. And if this is a prevention method, then you need to do it only once: in the morning, as an alternative to regular exercise, or in the evening to relieve stress after a working or school day.

By practicing this system, you can stop slouching and improve the flexibility of your body. Breathing exercises according to Strelnikova are effective in developing myopia - it is possible to stop visual impairment. "Gynecological Complex" Strelnikova has a therapeutic effect in some typical female diseases, such as polycystic ovaries and endometriosis.

Warm up

It is logical that Strelnikova’s breathing exercises for warm-up offer to master first of all. There are only three of them: "Palms", "Pogonchiki" and "Pump".

"Palms". You need to stand up straight and turn your palms away from you forward, without taking your hands far from the body. Then take 4 breaths through your nose at intervals of 3 to 5 seconds. In total, you need to do about 24 repetitions (i.e., in general, 96 movements come out). And to exhale, on the contrary, it is necessary with the mouth, quietly and effortlessly. Nasal breaths should be done without squeezing the lips too much. After inhaling, the lips should be slightly opened, then you will exhale as it should, spontaneously. Also, make sure that your shoulders do not heave during the exercise. Don't be alarmed if you feel a little dizzy at first - it will disappear in the process.

"The chauffeurs". Stand with a straight back and press your hands to your sides in fists. 8 breaths are taken without pauses, then a break for 4–5 s and a repeat. The norm of the exercise is 12 repetitions. While inhaling, forcefully push your hands down, as if throwing something. When you inhale, your shoulders should tense up, your arms should stretch to their full length, and their fingers should spread out.

"Pump". Stand with a straight back, and then slightly bend over. Your back should be round and your eyes should be directed to the floor. Breathe in at the bottom position. Raise yourself slightly, exhaling through your mouth. It is necessary to perform successively 8 inclinations with breaths, then interrupt for 3-5 seconds and do it again. In total, 12 repetitions are required, as in the second exercise. However, there are contraindications to the implementation:

injured spine,
traumatic brain injury,
old osteochondrosis,
significantly higher intracranial, arterial or ocular pressure,
kidney, liver stones, bladder stones.

Three warm-up exercises should take 15-20 minutes in the morning and evening. Then master one of the exercises offered by the "Basic Complex" per day.

Fundamentals of gymnastics

Strelnikova's gymnastics is divided into different complexes, but among them the most popular is the so-called main complex, consisting of 10 exercises, not counting the warm-up exercises. Following this method, it is important to remember a few basic rules and always follow them:

Inspiration is always jerky, short and noisy. During classes, you need to concentrate only on nasal breaths.
Exhalation should be done by itself, without tension, through the mouth. When you exhale, there should be no noise.
Each movement takes one breath.
The score is always only 8.

It is permissible to exercise standing, sitting, and lying down.

The first exercise will be "Cat". Without taking your feet off the ground, do a shallow, springy squat, at the same time turn to the right and inhale. Repeat this on the left side. Do not bend your back and use your hands to move as if you are grabbing something. A total of 12 repetitions of 8 breaths with movements are required.

"Hug your shoulders." Your starting position is standing, with your arms raised to your shoulders and elbows bent. Make a strong throw of hands, as if you want to hug yourself by the shoulders; inhale with all movements. Do not spread your arms too far apart, try to keep them parallel. You need to inhale 8 times for 12 repetitions. Contraindications for implementation:

history of heart attack
heart defects,
ischemic heart disease.

"Big Pendulum". Place your feet a little less than your shoulders apart. Lean forward with your arms outstretched to the floor with an inhalation. Without any pause, bend back and wrap your arms around your shoulders, also with an inhalation. Remember to exhale only passively. Perform 8 times 12 repetitions. Contraindications:

injured spine,
old osteochondrosis,
displaced intervertebral discs.

Only after the qualitative development of the three warm-up exercises and the first three basic exercises, you can begin to master the entire complex. Lengthen your sessions by one new exercise per day.

"Head Turns" Place your feet at a width less than your shoulders. Make head turns in different directions without stopping in the middle and inhale at all turns. Exhale through your mouth. It is necessary to perform 12 repetitions of 8 times.

"Ears". The starting position is the same. Make shallow tilts of the head to the left and right, directing the ear to the shoulder; inhale while bending over. And so 12 repetitions of 8 times.

"Pendulum head". The starting position does not change. With breaths, lower and raise your head, and so 12 repetitions. Contraindications for performance:

old cervical osteochondrosis,
traumatic brain injury,
epileptic seizures,
significantly higher intracranial, intraocular or arterial pressure.

"Transitions". Step your left foot forward and your right foot back. Bend your right knee and squat on your left leg while inhaling. Immediately change to the right leg, bending the left, also while inhaling. 12 repetitions of 8 breaths.

"Forward step". Stand with your feet a little less than shoulder-width apart and lift your left leg with a bent knee towards your stomach. Squat on your right leg with an inhalation and straighten back. Do the same with the other leg. 8 repetitions of 8 breaths. Contraindications:

ischemic heart disease,
history of heart attack
heart defects.

If your legs are injured in any way, do not perform this exercise while standing. Do not throw your legs too high during pregnancy.

"Back step". Put your left leg back, crouching a little on your right with a breath. Return to the starting position with an exhalation. Repeat with the other leg. In total, you need to perform 4 repetitions of 8 breaths.

How to study Strelnikova's program correctly

The breathing training methodology offered by Strelnikova's gymnastics program is studied in a certain order. At first, you do only three warm-up exercises - "Palms", "Crosses" and "Pump". On the second day, add "Cat" to them, on the third - "Hug your shoulders", on the fourth - "Big pendulum", then, if you feel the need for it, work out these six exercises. After practicing, add other exercises in turn: “Head Turns”, “Ears”, “Pendulum Head”, “Rolls” and “Steps”.

When you feel that you have mastered the technique of the exercise to a sufficient extent, do 16 breaths instead of 8, and then you can go up to a maximum of 32 breaths in a row. Start any new exercise with a minimum number of breaths. No matter how many times you inhale, your rest should last from 3 to 5 seconds, sometimes up to 10, but no longer. The best time for training is morning and evening, before meals or an hour and a half after.

The maximum benefit from training according to the Strelnikova method is possible only when you practice regularly. Dr. Shchetinin, a follower of Alexandra Strelnikova, advises practicing breathing exercises and all your life, making it a habit to keep in constant good shape. Gymnastics Strelnikova, however, has some general contraindications to classes:

arterial, intracranial or ocular pressure exceeding the norm,
a high degree of myopia,
spinal injury,
the presence of diseases of the cardiovascular system,
traumatic brain injury,
fever,
gallstones and kidney stones,
old cervical osteochondrosis,
glaucoma,
thrombophlebitis in acute form,
the presence of diseases with internal bleeding.

So be sure to consult a doctor before starting classes according to the Strelnikova method. The greatest benefit from this type of gymnastics is manifested precisely during classes on an individual approach, taking into account all contraindications and features. This technique also does not tolerate deviations from the order of exercises - they are built according to the principle “from simple to complex”, and therefore the sequence is so important.

Without breathing, of course, human life is unreal. And proper breathing is the basis of health and longevity. Full air exchange in the tissues makes every cell work. Therefore, it is not at all surprising that special techniques of inhalation and exhalation also contribute to the acquisition of harmony. Breathing exercises Strelnikova- this is just one of the many complexes that currently exist in the world. But its advantage is that it was created by a Russian-speaking singer and teacher. It means a lot when it comes to translating foreign methods. After all, in passing it is quite possible to admit inaccuracies associated with the originality of the language.

The benefits of breathing exercises Strelnikova

Initially, the exercises were selected as part of the task of contributing to the restoration and strengthening of the voice of singers. Alexandra Strelnikova regained her vocal abilities in this way. But along the way, it turned out that such a charge is also effective for curing various ailments of the respiratory system. Well, then the followers noticed that thanks to Strelnikova's breathing exercises, it turns out to strengthen the immune system, activate metabolism and lose weight.

Indeed, due to the greater provision of structures with oxygen, all reactions are accelerated, including the breakdown of fat, as well as the removal of various toxins. Punctual repetition of movements gives the result in the form of well-coordinated functioning of the nervous system. But it is psychological discomfort that is often declared the cause of a set of extra pounds.

To say that only Strelnikova's breathing exercises alone will help to lose weight would not be entirely true. Still, it is also advisable to follow the diet. But as a supplement or replacement for traditional physical exercises, breathing exercises will be ideal. This is also important for those who cannot afford traditional loads for various reasons.

Breathing exercises performed according to the Strelnikova method should be played twice a day and can take up to 15 minutes to half an hour at a time. It should be repeated daily. That is, this is not a very affordable way to lose weight, but knowing that along the way you can get rid of a considerable list of ailments, gain tone and lightness, you will want to try. Moreover, when the algorithms are mastered, it will become easy and not burdensome to implement them.

Rules for reproducing Strelnikova's breathing exercises

Focus solely on inhalation. It should be done loudly, through the nose. Air. Each breath is short, reproduced sharply, comparable to clapping your hands.
Exhalation is produced as if by itself. Silently and through a slightly open mouth. When inhaling, it is important to tightly clamp your mouth.
The enumerated movements are reproduced in parallel with the inhalation of air. Each breath is an action, each movement is exclusively at the stage of inhalation.
Be sure to keep the rhythm.
Strelnikova's breathing exercises are done at the expense of 8, but the numbers should not be voiced. The account is kept mentally.
If desired, the complex can be played not only standing, but also in a sitting, and even lying position.
Exercise is important only in a good mood, you should not take up gymnastics, forcing yourself.

Strelnikova's exercises for recovery and weight loss

"Palms". The position is upright. The arms are bent at the elbow. Open your palms away from yourself. The elbows are calmly lowered, not raised or tense. Perform 8 sharp and loud breaths, with each of them tightly clenching your hands into fists. Then rest for just a couple of seconds. Repeat everything exactly. And so only 12 approaches.
"Leaders". The subsequent exercise of Strelnikova's breathing exercises consists in a sharp lowering of the palms in parallel with inhalation. To begin with, you should straighten up, arms bent at the elbow joint, fists pressed to the stomach. Noisily draw in air and sharply straighten your arms and fingers, directing them to the floor. 8 breaths alternate with a pause. Like the previous one, to duplicate only 12 episodes.
"Pump". Straighten up, hands are freely located along the body. With breaths, bend (where? - forward), but do not sink too low, as a result, your hands should not even reach your knees. Rhythmic inclinations to do 8. Pause. And again slopes. Total 12 episodes.
"Cat". Strelnikova's breathing exercises continue with an exercise where both squat and turn the body are required at the same time. To begin, straighten up, set your legs already at shoulder level. The arms are slightly bent at the elbows, relaxed. Inhale with a turn of the torso at the waist, the palms are easily compressed, and the knees produce a shallow springy squat. The next breath is accompanied by a turn in the opposite direction. Exhalation is carried out between turns. 8 breaths-turns, a pause for a couple of minutes and again a series of similar ones. Duplicate for a total of 12 sets.
"Hug your shoulders". Elbows are bent, looking to the sides and raised to shoulder level. During inhalation, the hands find each other, a hug is obtained. The hands are not tense. After squeezing the hands, do not forcibly spread them, allow only inertial movements. 8 doubles, 12 rows.
"Big Pendulum". This exercise of Strelnikova's breathing exercises combines the previous one and the "Pump". Starting position as with "Pump". On the first breath, tilt, then raise the body and inhale with a hug. Down again. 8 breaths. 12 doubles.
"Head Turns". Having straightened up, turn your head around, looking over your right shoulder and take a loud breath, turn to the left and inhale again. Do not allow a pause between turns, do not strain your neck.
"Ears". Straighten the body, easily tilt the head to the sides, imitating a bobblehead from China. To the right with inhalation. Likewise to the left. 8 doubles. Brief rest. 12 sets.
"Pendulum Head". Straighten up. Tilt your head and look down, inhale in parallel. Unbend your neck and look up, inhale. Exhale should be silent, imperceptible.
"Steps". The final exercise of Strelnikova's breathing exercises. Stand straight. When inhaling, raise any knee, and sit down a little on the second. Change legs. The result should be rhythmic rock and roll. As before, 8 repetitions. And 12 sets.

On this half-dance exercise, Strelnikova completes breathing exercises. Only the main general complex is described here. But it is he who is suitable for healing and gaining a slender, toned body.

By the way, such gymnastics is not prohibited for children. Therefore, mothers with slightly older children can do it together. Noisy breaths will surely please them very much. And finally, an important recommendation. It is preferable to play exercises before eating. After that, not sooner than an hour later.

The desire to strengthen her voice and singing data by the singer A.N. Strelnikova brought unexpected results - the technology developed by the author turned out to have healing properties. Strelnikova's set of exercises is easy to perform and effective from the first lesson.

Basic principles of gymnastics

Breathing gymnastics by Strelnikova is recognized as a unique technology of its kind and has a quick beneficial effect due to inhalations and exhalations. The correct breathing technique according to A.N. Strelnikova with every movement is a prerequisite. In case of erroneous execution, the efficiency decreases several times.

Inhalation is done with chest compressions. In Strelnikova's techniques, this moment is the peak of activity. The correct breath is performed for 2 seconds, during which the air is drawn in three times with jerky, sharp, short and noisy actions.

Exhalation is carried out uncontrollably, it is not necessary to focus on it. The body voluntarily performs this movement. The only restriction is the rule: it is necessary to exhale through the mouth.

Respiratory gymnastics according to the author's method of Strelnikova implies the active inclusion in the work of all systems and parts of the body. Including the diaphragm is activated, which is actively used during singing. Health-improving exercise technology is suitable for most people, even without sports experience and not accustomed to physical activity.

System efficiency

The beneficial effect of Strelnikova's breathing exercises was confirmed by a patent issued to the author in 1972. However, Strelnikova's technique became popular as early as 1930-1940. Each movement and basic breathing technique has a number of features that bring a beneficial healing effect on the body:

all sets of movements are accompanied on the same parallel with breathing. At this moment, all tissues of the body are activated, metabolic processes are intensified, including oxygen saturation of body cells;
a correctly performed triple breath affects the receptors of the nasal mucosa, as a result of which all groups of organs directly or indirectly connected with the respiratory system are involved in a chain. The immune system is activated and the process of a person’s recovery from respiratory diseases is accelerated;
triple inhalation completely fills the lungs with oxygen, straightening the folds and saturating the blood. The volume of each lung increases, and therefore the depth of breathing increases and the person can exhale longer. This property improves the quality of the voice, the purity and length of the sound emitted, which is simply necessary for correct and beautiful singing;
the work of the diaphragm during inhalation has a massage effect on the organs in contact with it, thereby stimulating their work;
deep dovodhi according to the method saturate the cerebral cortex with oxygen. This has a beneficial effect on thought processes and improves the functioning of the central nervous system;
during exercise, stimulation and self-regulation of the metabolic processes of the human organism occur.

Strelnikova's regular gymnastics launches the healing system of the body as a whole, and from the first minutes of the exercise, the work and condition of the respiratory organs improves.

Therapeutic exercise for breathing in diseases

Strelnikova's technique for the therapeutic and preventive effect is used as physical education. With diseases of the respiratory tract and curvature of the spine, such exercises will be doubly useful. It is performed daily, 2 times a day for 30 minutes. The mechanism of action of physiotherapy exercises:

concentrated attention only on breaths, in combination with their counting, will ensure the required number of movements. This will allow you to get the maximum effect from the load;
regularity and a high number of repetitions of breaths, ranging from 1 to 5 thousand per hour, guarantees the strengthening of the respiratory system in the first one and a half weeks of exercise. At the same time, the elimination of deformity and the changed position of the spine will start. For the full effect, a longer period of time is required;
this type of physical activity eliminates the accumulation of lactic acid in muscle tissues, which fully guarantees the absence of pain before, during and after exercise.

In the presence of diseases of the bronchi and pulmonary system, this technique is indispensable as a complex treatment. Increased blood circulation and lymph movement allows you to remove toxins, and hyperventilation of the lungs activates the process of self-elimination of exudate. Such breathing in most cases can significantly reduce the treatment with medications. In the initial stages of the disease, in agreement with the attending physician, you can completely change the pills for this exercise therapy Strelnikova. Patients with respiratory diseases note the high efficiency of the technique according to A.N. Strelnikova.

Advantages and disadvantages

Gymnastics according to the Strelnikova method has a wide range of advantages:

gymnastics does not require financial costs and specialized equipment;
a low number of contraindications to gymnastics allows almost every person to introduce a respiratory load into their daily routine;
gymnastics can be combined with other types of physical education: jogging, walking, stretching, swimming;
the effect of classes relieves physical and moral fatigue, allows you to cheer up, improves memory and raises the overall tone of the body;
technology can be combined with other methods and drug treatment;
during Strelnikova's gymnastics, damaged and altered tissues, organs and their systems are restored, a preventive effect occurs;
during the process of breathing, energy is replenished and regulated;
the use of gymnastics for the prevention of colds in elementary school students avoids infection during epidemics;
a short duration of the lesson, a total of 1 hour a day, will allow not only not to feel tired, but also to feel cheerfulness and a surge of strength.

The disadvantages of Strelnikova's breathing exercises are:

difficulty in performance for children under 6-7 years old;
the presence of contraindications;
prolonged use of breathing exercises increases the risk of tissue atherosclerosis. However, this negative effect is smoothed out by a combination of Strelnikova's technique with Frolov's exercises;
a clear control of the technology and the number of breaths is necessary, as well as their reproduction at a certain moment of the gymnastics.

If you follow the rules for the execution of movements, breathing and taking into account contraindications on an individual basis, you can only feel the benefits of the technique, avoiding its shortcomings.

How to study Strelnikova's program correctly

Alexandra Strelnikova developed not only a set of exercises, but also the rules and procedure for their implementation. The sequence is as follows:

Warm-up, in which 8 breaths are performed for each type: “Palms”, “Cartridges”, “Pump”. Each subsequent day of classes, accordingly, one more is added: “Cat”, “Hug your shoulders”, “Big pendulum”. If necessary, each of the movements can be worked out in advance.
At this stage, “Turn the head”, “Ears”, “Pendulum with the head”, “Rolls”, “Steps” are added to the previous exercises in turn.
After fully mastering these elements of gymnastics, the number of breaths doubles and equals 16. When you feel that this level of complexity has been passed and the elements are given easily, the number of breaths doubles again. But you need to be careful not to overdo it.
The duration of inspiration should be within a strict range of 3 to 5 seconds.
The maximum beneficial effect from classes can be obtained if the complex is performed twice a day: in the morning and in the evening.

Regular breathing exercises should become a habit and be comfortable. If there is a negative reaction of the body to Strelnikova's exercises, you should temporarily stop classes and consult a specialist for advice.

Indications for carrying out

The range of indications for doing Strelnikova's breathing exercises is wide. It includes the presence of diseases and dysfunctions:

depression in a chronic form;
neurotic deviations;
speech disorder in the form of stuttering;
myopia;
bronchial and pulmonary inflammatory processes;
chronic obstructive pulmonary disease;
asthma of bronchial origin;
chronic and acute form of vasomotor rhinitis;
acute respiratory viral infections;
allergic diseases and symptoms;
pulmonary tuberculosis;
diseases of the heart muscle;
high blood pressure;
dystonia of the vegetative-vascular type;
a history of stroke or heart attack;
Heart arythmy;
headaches;
epileptic seizures;
violations in the work of the musculoskeletal system;
thyroid dysfunction;
type 1 and type 2 diabetes;
inflammatory processes of the epidermis;
pregnancy;
male sexual dysfunction;
the presence of excess weight in any amount;
smoking.

The Strelnikova complex has the maximum therapeutic effect on:

spine - curvature, scoliosis disappear. Posture and gait improves, pain from stress and movement disappears;
breathing through the nose - with atrophy of this reflex, gymnastics is effective with prolonged use;
organs of vision - the deterioration of vision slows down, with regular exercises, an improvement of 2-3 diopters is possible;
speech dysfunctions - diction improves, stuttering and uncertainty in the pronunciation of sounds disappear;
olfactory receptors - the ability to smell smells improves;
the work of the genitourinary system - increasing potency, preventing and accelerating the treatment of gynecological diseases, reducing pain and accelerating the treatment of urolithiasis, regulating the menstrual process and reducing these specific pains;
the period after the operation - acceleration of the regeneration of the body;
pulmonary tuberculosis - treatment is accelerated, breathing is facilitated, pain is reduced.

Treatment according to the method of breathing exercises Strelnikova contributes to a general increase in immunity. As a result of classes, not only the appearance and condition of the body improves, but also the mood of a person.

Contraindications and potential harm

Regardless of the wide range of indications for the use of respiratory elements of gymnastics, the technique is contraindicated in the following cases:

increased body temperature;
acute forms of diseases;
general depression;
severe pathology;
acute thrombophlebitis;
bleeding inside the body;
age less than 4 years.

The harm of respiratory gymnastics and contraindications for implementation must be taken into account when choosing a technique. Without consulting a doctor and confirming the absence of interfering factors, gymnastics can worsen a person’s health.

Strelnikova exercises

Breathing exercises according to A.N. Strelnikova must be carried out in strict accordance with the technology and rules. Each type of movement has its own contraindications, so the person involved can independently regulate the complexity and intensity of the workout.

The best effect from the Strelnikova complex can be obtained under the following conditions:

access to fresh air - the room must be ventilated, or the lesson is held on the street;
inhalation is active and sharp - exhalation is passive through the open mouth;
movement is parallel to inspiration.

For a therapeutic effect, the Strelnikova complex is performed twice, 1.5 thousand breaths before or after a meal after an hour. For preventive purposes, the technique is applied 1 time in the morning or evening.

Breathing exercises are performed in accordance with the following schedule:

warm-up is performed both in the morning and in the evening;
the load increases gradually, 1 exercise per day is added;
a break between exercises of 15 seconds at the initial stage and 5 seconds with full mastery of the technique;
breathing exercises are continuous, gradually replacing other types of physical activity.

Before the lesson, you must remember and complete the lesson of breaths. 3 dovdah are made with sharp jerks, within 3-5 seconds. After mastering this technique, you can proceed to the implementation of the Strelnikova complex.

palms

Technique of execution: standing position, back straightened. The arms are bent at the elbow joint, the palms are turned up. 4 breaths are taken, during which the palm is clenched into a fist. Then the hands go down and a break is made. Exhalation is carried out without restrictions. The exercise is performed in 24 sets.

Performing the exercise "Palms"

There are no contraindications to gymnastics. During execution, a short-term slight dizziness may be felt from the influx of oxygen. During movements, it is necessary to control the correct position of the shoulders - they are motionless, breathing is diaphragmatic.

Shoulder straps

Technique: body position - standing, spine straightened. Hands are close to the stomach and are gathered in a fist. With dovodah, the hands move vertically down, the muscles of the shoulders are tense. With a relaxed exhalation, the initial position is taken. The technique is performed in 8 approaches.

Exercise "Carriers"

There are no contraindications. The tension-relaxation of the shoulder girdle is controlled. The effectiveness of the system directly depends on the fidelity of the execution of movements.

Pump

Technology: the initial position of the body in space is vertical with a straight back, the legs are located along the width of the shoulder girdle, the arms are free and parallel to the torso. At the moment of inhalation of air, the body is tilted forward, during which the arms are pulled down. The main goal is stretching, not touching the floor. Therefore, maximum bending is not required. On exhalation, the initial position is taken, but the back is in a slight tilt. The technology is completed within 60 seconds. The number of slopes is 100.

Exercise "Pump"

damage to the vertebrae and their fastenings;
skull injury and concussion;
chronic osteochondrosis;
greatly increased pressure in the arteries, inside the skull and ocular;
stone formations and sand in the systems of the internal organs of the body.

The element of gymnastics should be performed only for 1 minute, therefore, it is necessary to strive for 100 inclinations, but not reach them from the first lesson at the limit of possibilities. Such a desire will ensure harm to health, and the benefits are minimized.

Cat

Execution of movements: standing position of the body, in a semi-squatting position, legs two thirds of the length of the shoulder girdle. After turning to the first side, air is inhaled. At this moment, the hands in the form of cat's paws perform an imitation of the capture. The technology is performed 12 repetitions of 8 breaths.

Exercise "Cat"

There are no contraindications, control is made over the straightened position of the spine and mobility exclusively in the waist area. The rest of the body is motionless.

Ears

Execution technology: the starting point - the legs are set at two-thirds of the distance of the shoulders, the posture is even, vertical. Mobility occurs in the neck. Tilt your head to one shoulder until your ear touches it while inhaling air. A similar performance in the opposite direction - on the exhale. 12 declensions are performed for each half, 8 dovdohs.

We perform the exercise "Ears"

Embrace your shoulders

Technique: vertical position, straight posture, feet shoulder width apart. The arms are pulled up to the height of the shoulder girdle, bent at the elbow. Without crossing, on inhalation, hugging the shoulders is performed; on exhalation, the hands return to their original point. A total of 12 turns of 8 dovdokhov are performed.

Indications for a ban on this technique:

heart attack and stroke in the history of the disease;
cardiac dysfunctions and defects;
ischemia.

The position of the hands is controlled - the height is maintained during the entire exercise, there are no crosses, the hands are at a close distance from each other.

big pendulum

Instructions for execution: the location is vertical, the posture is straight, the legs are two thirds of the length of the shoulder girdle. The body is tilted forward on the inhalation of air, the hands tend to the floor, but do not touch it. On exhalation, the initial position of the body is taken, but the arms in a crossed state capture the shoulders. The number of repetitions - 12, inhalations - 8.

Contraindications to the execution of the technique:

spinal injury;
chronic osteochondrosis;
displacement of the intervertebral discs and the presence of hernias in the spine.

Control over the back is made - they do not allow deflection. Legs without folds.

head turns

The initial position is vertical, the back is aligned, the legs are two-thirds of the distance of the shoulders. On inhalation, the head is turned in the first direction, then in the opposite direction. The air is exhaled between turns. Perform 12 repetitions of 8 breaths. Control over the position of the body - it is motionless, with the exception of the neck. Shoulders aligned, straightened.

Exercise "Turning the head"

pendulum head

Technique: vertical position, legs spaced three-quarters of shoulder distance. The arms are extended in the direction of the torso. Posture is even. On inhalation of air, the head leans forward so that the gaze rests on the floor. Then the head is tilted back, looking into the sky. Breathe out between bends. 12 sets of 8 breaths are performed.

Exercise "Pendulum head"

Contraindications to the exercise are:

the presence of chronic cervical osteochondrosis;
skull trauma, concussion;
epilepsy;
vegetative-vascular dystonia;
increased arterial, ocular and intracranial pressure.

The position of the back and shoulders is controlled - they are straight and motionless.

Execution technology: the initial position is vertical, the posture is straight, the right leg is put forward, the second is pushed back. The weight of the body is transferred to the exposed support, the rear support to the toe. On inhalation of air, squatting on the supporting leg is performed. When taking the initial position, exhalation is performed.

Rolls with left foot forward

The technology is similar to the previous one, but the left leg is taken out as the supporting leg. In both movements, the position of the shoulders and back is controlled - they are straightened and do not have folds or inclinations. 12 sets of 8 breaths per leg are performed.

front step

Execution technology: the body is vertical, the legs are three-quarters of the distance of the shoulders. The right leg is raised, bent, the toe is pulled down. A squat is performed on the supporting leg while inhaling. When taking the initial posture, an exhalation is made. Similarly, gymnastics is performed on the second leg. Perform 8 approaches on each side for 8 breaths.

Contraindications to exercise are:

ischemia;
leg injuries;
diseases of the heart and blood vessels;
defects and dysfunctions of the heart muscle;
performed with caution during pregnancy - the leg rises low.

The position of the torso is controlled - the shoulders and back are straight, the head is even and does not change position.

back step

Initial stance: right leg slightly bent and raised, heel touches the gluteal muscle. On inspiration, a squat is performed on the supporting leg. When changing the support, an exhalation is made. Similarly, manipulations are performed with another support. A total of 4 repetitions of 8 breaths are performed. Contraindications and control are fully consistent with the "Forward Step" movement.

Exercise "Back step"

Breathing exercises for children

The technique and methods of performing breathing exercises for children become an interesting and fun activity. Together with the parent, the child will be happy to perform movements, the only difficulty may be proper breathing, but over time, everyone can learn it.

For a child's body, breathing exercises are a real storehouse of health and an impetus to comprehensive development. Thanks to this physical activity, mental activity is activated, deviations in the work and development of the musculoskeletal system are normalized, and the work of the gastrointestinal tract is regulated.

Breathing exercises can be done for children from the age of 5. Up to 7-8 years of age, the list of elements is limited. It includes:

"Palms";
"Pump";
"Shoulders";
"Hug your shoulders";
"Kitty";
Head exercises.

At an older age, the list expands as the child masters the technique of initial exercises.

Breathing exercises according to the method of A.N. Strelnikova is an affordable, free and easy set of movements with an incredibly beneficial and comprehensive effect on the body. Performing this physical education, a person becomes healthier, more positive and stronger. His charisma, singing and oratory are improving. Regular adherence to the methodology and its rules will allow you to get rid of health problems in a short time, regardless of gender, age and financial situation.