Official domestic medicine recognized the breathing technique of A. N. Strelnikova only in the 70s of the last century. It was then that Alexandra Nikolaevna received a certificate of authorship issued for the development of a new method of treating various diseases. Then Strelnikova Jr. noticed that through breathing exercises, you can not only restore your voice, but also get rid of asthma, which often causes hoarseness.

It's worth saying about it. that the history of recognition by representatives of official medicine of the method of breathing exercises was not as cloudless as it might seem at first glance. So, for example, it is known that in the 1980s the Ministry of Health decided to start putting into practice a method of treating patients with various ailments with breathing exercises.

The result of the experiment was not very high. Only a few people in the group were able to recover. As a result, the method of healing the body according to A. N. Strelnikova was recognized as useless and ineffective. For a long time, then Alexandra Nikolaevna proved her correctness and legitimacy of the existence and use of the method of breathing exercises in medical practice.

Alexandra Nikolaevna Strelnikova passed away at the age of seventy-seven. She did not die a natural death, but died tragically. Until the end of her days, she remained cheerful and full of strength and human energy. And Strelnikova directed this inner energy not only to herself, but also to those around her, helping people to heal and become healthy, to find mental and physical balance.

At present, Strelnikova's breathing exercises have become especially widespread in our country. It is popular not only as a method of healing, but also as a way to prevent various diseases. It should be noted that the high efficiency of the technique is also known abroad. Foreign experts also today include breathing exercises developed by Alexandra Nikolaevna Strelnikova in therapeutic complexes.

The range of diseases that can be eliminated within a relatively short period of time is vast. There is evidence of how people recovered from such serious pathologies as obesity, stuttering, asthma, Chronical bronchitis, tonsillitis, sinusitis. In addition, using the presented technique, nicotine addiction can be overcome.

It is necessary to preliminarily describe the sequence of performing exercises of special breathing exercises with several general rules, which must be observed during each implementation of the complex.

Breathing technique rules:

Rule 1. The fundamental principle of Strelnikova's breathing exercises, as you know, is inhalation. It is this element that should be trained in the first place. When performing exercises, it is recommended to inhale sharply and vigorously. In this case, the breath should be short, but strong enough. You should inhale, drawing air through the nose noisily and actively.

Rule 2. Another component of Strelnikova's complex of breathing exercises is exhalation. It should be taken as the opposite of inhalation. Therefore, you need to exhale slowly and smoothly, removing air through your mouth. If inhalation requires effort and certain energy costs, then exhalation is characterized by arbitrariness. At the same time, there is no need to push air out of oneself, it should come out freely and unhindered. Often the desire to make the exhalation active and energetic leads to a failure in the rhythm of breathing.

Rule 3. All exercises aimed at practicing technique correct breathing, must be performed when generating the score. This will help not to lose the rhythm and, moreover, to consistently and correctly make all the required elements.

Rule 4. Rhythm, which is another important component of the respiratory gymnastics exercises, must correspond to the rhythm of the marching step. All exercises should be done at a certain pace. This is important for keeping the rhythm and achieving maximum effect. Each element of breathing exercises is recommended to be performed in less than a second. This is achieved through persistent and regular workouts.

Rule 5. In the breathing technique according to Strelnikova. the inhalation and the performed movement form a single whole. They need to be done at the same time, not sequentially. -

Rule 6. All exercises that make up Strelnikova's breathing exercises can be performed in a standing, sitting or lying position. This is determined by the patient's condition and the severity of the disease.

Rule 7. The number of repetitions of an exercise should be a multiple of four. As you know, the four is the value of one musical size, the most convenient for gymnastic exercises. As the respiratory elements are mastered, this value is increased by 2 times. And this does not happen by accident.

It is believed that the figure eight is a symbol of infinity and eternity.

To perform breathing exercises for three and five counts, according to the followers of the presented method, significant physical effort is required. And this is possible only with special preliminary preparation.

It is recommended to increase the number of breaths to eight per series already on the second day of breathing exercises by A. N. Strelnikova. On the fourth day, this number is increased to sixteen repetitions, in the future - up to twenty-four and up to thirty-two. The maximum number of breaths in one session can reach ninety-six. Thus, the last figure is considered a kind of record, which every student should strive to overcome.

During classes, after performing each series of elements of breathing exercises, you should interrupt and take a short break. Its duration is no more than ten seconds. So the class schedule looks like this:

First-second day: twenty-four sets of repetitions of four breaths with a rest between series of seven to ten seconds.

Third-fourth day: twelve repetitions of eight breaths with a break of up to ten seconds after each series.

Fifth-sixth day: six repetitions of sixteen breaths with a rest after each series of no more than ten seconds.

Seventh-eighth day, etc.: three sets of thirty-two breaths with a break after each series of ten seconds.

Rule 8. Classes should be started in a joyful and cheerful mood. This will help increase the effect of gymnastics.

Breathing exercises A. N. Strelnikova, exercises:

Exercise 1. "CAMS"

The presented exercise is the simplest to perform in breathing exercises by A. N. Strelnikova. It can also be called a warm-up element. When it is carried out, only the lungs and other organs of the respiratory system, as well as the fingers, mainly work.

To perform this exercise, you must take the following starting position: stand straight, raise your head, straighten your legs and place them shoulder-width apart, put your feet parallel to each other, straighten your arms freely lower along the body. All muscles should be relaxed.

After this, a short, noisy and sharp breath should be taken, drawing in air through the nose, and at the same time, with a strong movement, it is necessary to clench the fingers into fists. Then calmly remove the air through the mouth and at the same time open the fists, straightening the fingers. Continue the exercise in the same sequence: a quick breath and clenching the hands into fists - a slow exhalation and unclenching the fingers, which is accompanied by relaxation of the hand

The exercise must be repeated at least four times. Next, you need to rest for three to five seconds, after which you repeat the exercise four times, followed by a rest lasting several seconds. So do 24 times.

Exercise 2. "DROP THE LOAD!"

To perform this exercise of breathing exercises, you need to take the starting position: stand straight, spread your legs shoulder-width apart, put your feet parallel to each other, raise your head, relax and lower your shoulders, bend your arms at the elbows and put them on your belt. Fingers should be clenched into fists. .

At the first count, you need to freely lower your arms along the body, while unclenching your fists, relaxing your hands and inhaling. At the same time, you need to imagine that you need to drop a heavy load from your arms and shoulders. At the moment when the arms are lowered, the muscles of the forearm, shoulders and hands should be strained as much as possible and at the same time it is required to spread the fingers with force, imagining that membranes have appeared between them.

Next, you need to take the starting position, putting your hands on your belt, at the same time clenching your fingers into fists and exhaling slowly. As noted earlier, exhalation should not be sharp and noisy, since it is of secondary importance in the gymnastics of A. N. Strelnikova, and therefore should occur spontaneously, without any effort whatsoever. You can't make him active and energetic. Otherwise, a phenomenon such as hyperventilation of the lungs may occur, which is highly undesirable.

The described exercise is allowed to be carried out in a standing position, either lying down or sitting. In the first two days, it is advisable to perform twelve sets of eight breaths, alternating series with breaks of ten seconds. In subsequent sessions, the exercise is repeated according to a given pattern: first, six repetitions of sixteen breaths, then three series of thirty-two breaths.

At the moment when the breath is taken, the shoulders should be strained as much as possible. At the same time, the muscles of the hands should also be tense. Tense fingers need to be spread wide. You need to take the starting position, exhaling, clenching your hands into fists and putting them on your belt. Next, you need to again take an active and short breath, with some effort to bring your hands down, directing your fingers clenched into a fist to the floor and then spreading them. After that, you need to take the starting position again.

At the time of the release of air during exhalation, it is not necessary to open your mouth wide. The lips are only slightly unclenched and form a narrow gap through which air is removed.

Exercise 3. "PUMPING THE BALL"

In order to perform the proposed exercise, it is necessary to take the starting position: stand straight, raise your head, lower and straighten your shoulders, freely lower your arms along the body, spread your legs shoulder-width apart, put your feet parallel to each other.

Next, you need to lean forward a little, relax your arms, bring them forward to hang, round your shoulders, lower your head, relax your muscles and at the same time take a sharp and energetic breath, drawing air through your nose. After that, you should take the starting position and at the same moment make a weak exhalation only through the mouth or through the mouth and nose. It is not necessary to exhale, focusing on removing air only through the mouth. Over time and mastering the technique of performing the exercise, the ability to exhale correctly will come by itself.

Then you should again with noise, actively and briefly inhale, tilting the body and relaxing the muscles of the upper body, then exhale and take the starting position: straighten up, raise your head, straighten your shoulders, lower your arms along the body. When performing this exercise, you need to take a strong and sharp breath in such a way that you are angry with your illness and want to expel it from your body forever.

In order to fully master the technique of performing this exercise, it is recommended to resort to the help of imagination and fantasy. You need to imagine that you need to pump up a rubber ball. In this case, the ball will be a kind of symbol of the disease that you need to get rid of. If a real ball is inflated with excessive force, then, as you know, it can burst. Thus, each breath, symbolizing the entry of air into the cavity of the ball, should be done with only some effort, trying not to overdo it and “not break the ball”.

Another game can become a kind of symbol of getting rid of the disease.

In this case, it is necessary to imagine that you want to enter into a football duel with your illness. After completing a series of breathing exercises and after the ball is inflated, you can easily push it with your foot and score a goal in an imaginary goal, thus defeating the disease.

At first glance, it may seem that fantasy is not able to prevent the development of the disease and lead to recovery. However, the inventor of the method of breathing exercises, A. N. Strelnikova, more than once confirmed the possibility of getting rid of the disease with the help of the patient’s internal potential, his psychological disposition for healing. And the main assistants in the upbringing of optimism often became imagination, faith in oneself and the undiscovered potential of one's body.

Returning to the description of the “Inflating the Ball” exercise, it should be said that during the lesson it is necessary to carry out twelve repetitions of eight tilts with the simultaneous tilt of the body forward and relaxation of the muscles of the upper body. Each series should be interrupted by a short rest of ten seconds. Thus, a total of ninety-six breaths will be taken.

If there is an initial physical training, in the first lessons it is recommended to make six sets of sixteen breaths. After each series, you need to take a break for a few seconds. Rest is not worth it. Otherwise, gymnastics can cause harm, and not benefit.

After the ability to correctly inhale and exhale while simultaneously flexing and unbending the torso is mastered, you can proceed to perform three series of thirty-two breaths each. As a result, you can get rid of the disease in a fairly short period of time. Then the incoming air and the oxygen contained in it will no longer nourish the disease, but the internal organs and tissues, bringing them back to life.

As a result, the body will gain elasticity, tone will increase. Oxygen seems to open up new paths to the centers, the function of which is to produce the so-called hormones of happiness - endorphins. You will feel joy and optimism, feel the fullness of being. It is these feelings and sensations that will help you to forget about the disease in the future and get rid of it forever.

When doing the exercise "Pumping up the ball" the muscles of the lower back and neck should be relaxed. You don’t need to strain them, because the air with which you have to fill the imaginary ball is light and weightless. Conduct this exercise can be in both standing and sitting position. The main thing at the same time is to keep the given rhythm and pace. Only under such conditions can a high effect of treatment be achieved.

There are partial contraindications for the proposed exercise. So, it is not recommended to make a deep bend forward in the presence of the following diseases: osteochondrosis, intervertebral hernia, displacement of intervertebral discs, sciatica, formation of stones in bladder, liver, kidneys, hypertension, increased ocular and intracranial pressure. In this case, the hands should not be lowered below the level of the knee joints.

It is best to accompany this exercise with a rhythmic march. Then the movements will bring you not only benefit, but also joy. Performing the elements, do not make excessive efforts. All movements should be smooth and calm.

It is best to conduct breathing exercises in a pre-ventilated room. At the same time, the internal organs and tissues are nourished fresh air and oxygen, which will spread throughout the body. To make the air in the room reserved for breathing exercises, a special device, an ionizer, will help.

Exercise 4. "CAT DANCE"

To perform the presented exercise, you need to take the starting position: stand straight, straighten your legs and place a little narrower than shoulder width, raise your head, relax your shoulders, and freely lower your arms along the body. Next, you need to slightly bend your arms in elbow joints and clench your fingers into fists, then sit down, while turning the body to the left side and taking a sharp, active and short breath. Do not be shy that it will turn out to be too noisy. You need to remember one of the rules of breathing exercises: inhalation and should be quite noisy.

After that, you should take the starting position, turning and standing up straight, lowering your arms, straightening your legs and at the same time exhaling slowly. At the same time, one can imagine that on the back of both knees there is a small spring, which during the exercise helps to quickly and at the same time quite smoothly bend and unbend the legs.

Having completed the movements in one direction and taking the starting position, it is necessary to turn to the right, slightly clenching your fingers into fists and crouching, slightly bending your knees. Next, you need to return to the starting position. The exercise should be continued, alternately turning the body either to the left or to the right. The back should remain straight, the feet should be pressed to the floor. Hands are recommended to be kept at the level of the waist line

Fantasy will help to fully master the proposed movements. When performing the given elements, you need to imagine that you have turned into a graceful and flexible cat, which is stalking a small bird, crouching to its left (right) from it, wants to catch it and then eat it.

In fact, the choice of a fantasy, fictional character that will help master gymnastic movements depends on the individual needs and hobbies of the patient.

The main thing remains its meaning, or rather, its purpose. The fact is that the game form of gymnastics allows not only to interest a person in the movements performed by him, but also contributes to psychological healing, psychocorrection.

In other words, by playing the kitty who came to the disco to dance and stretch her paws, the patient or patient thus abandons his usual mask - a businessman, macho, obstinate wife or an exemplary family man, returns to childhood for a few minutes and receives the energy necessary for life, at the same time breaking free from the clutches of disease

Exercise "Cat dance" can be performed in a position and standing, and sitting, and even lying down. It is carried out in twelve series of eight breaths.

Exercise 5

In order to perform the proposed exercise, which is part of the respiratory gymnastics complex

according to the method of Strelnikova A.N., you need to take the starting position: stand straight, raise your head, straighten your shoulders, straighten your legs and spread them shoulder-width apart, bend your arms at the elbow joints, raise and put them in front of you at chest level, turning your palms to the floor , after which, with some effort, you should clench your fingers into fists and spread your hands to the width of a fist.

Without crossing, it is required to bring the hands as far as possible behind the back, passing one under the armpit and the second over the shoulder, while simultaneously making a sharp and noisy breath. After that, return the hands to their original position and at the same moment exhale lightly and slowly. It is worth noting that in order to exhale in this position, there is no need to make any effort whatsoever. It is produced spontaneously by spreading the arms and due to the subsequent expansion of the chest.

Returning to the starting position, you immediately need to repeat the movements and again take a noisy breath, and then spread your arms and exhale. Hands should be wound far behind the back, holding them parallel to each other. Continue the exercise according to the proposed scheme: put your hands behind your back and take a breath - take the starting position and exhale.

This exercise is performed in the first gymnastics classes, divided into twelve sets of eight breaths. In the future, as the movements and skills of proper breathing are mastered, the number of series is reduced to six, and the number of breaths is increased to sixteen. At the last stage of mastering the exercise, the number of series is three, and the number of throws is thirty-two. After completing the repetition of the next series, it is recommended to take a break of a few seconds. You will be able to set your own breath record and reach the so-called hundreds of Strelnikova, which corresponds to ninety-six in normal terms.

After this exercise is fully mastered and all the movements made at the same time seem easy to perform, the elements can be complicated by adding back tilts of the head. You need to tilt your head at the moment when you take a breath. The movements performed by the head should not be too abrupt in order to avoid injury.

In order to perform the exercise correctly, it is necessary to imagine that the head is tilted back by straightening the spring that connects it and the elbows. Thus, at the moment when the hands go behind the back and press the invisible button, the head is gently pulled back. The gaze should be directed up to the ceiling.

When performing an exercise, supplemented by tilting the head back, it is important to monitor the correct implementation of inhalation. It, as has been noted many times, must be made sharp and noisy. Listen carefully to the heroes of numerous action movies at the moment when they take part in fist fights. Having received a blow to the jaw, the character invariably throws his head back, while saying:

"Ha!". You also need to do the same if you want to learn how to breathe often and actively and master the breathing technique of A. N. Strelnikova.

Breathing exercises will never become a source of joy and, as a result, healing, if all exercises are carried out unemotionally, with boredom in the eyes and in the soul.

Active turns of the body, raising arms and inhaling should be accompanied by a joyful mood, optimism, faith in a happy and cloudless future, getting rid of the disease. Thus, the essence of the methodology developed by A. N. Strelnikova lies not only in physical self-improvement, but also in psychological recovery, the revival of the human spirit.

When performing the Strong Hugs exercise, you do not need to spread your arms too wide. In this case, the right and left hands must be held on top alternately. However, you can change their position only after the movement is completed and the initial position is taken. During the exercise, the back should remain straight.

The proposed exercise is allowed to be performed in a standing, sitting or lying position. In the event that one or the other hand is seriously injured, then it is recommended to start mastering the movements with two series, alternating with a break of ten seconds. Gradually, the number of approaches should be increased to “hundreds of Strelnikova” - ninety-six breaths.

Exercise 6. TILT FORWARD AND BACK

In order to perform this exercise, you first need to take the starting position: stand straight, straighten your legs and place them shoulder-width apart, put your feet parallel to each other, freely lower your arms along the body, raise your head, straighten your shoulders.

Make a slight lean forward, bring your hands in front of you, holding them at the level of your knees, and at the same time take a sharp and short breath, then rise, making a passive and slow exhalation. Without stopping, bend your arms at the elbow joints, put them in front of you and bring them behind your back, slightly bending in the lower back. Trying to keep your hands parallel, again take an energetic and short breath. Then take the original position and exhale at the same time.

Continue in the same way: lean forward, throw your hands out in front of you and take a sharp breath - return to the starting position and make a passive exhalation - put your hands behind your back, bend slightly in the lower back and inhale noisily with force - take the starting position. You can complicate the exercise by gently tilting your head back on the second breath and placing your hands behind your back.

During the exercise presented, you can imagine yourself as a pendulum, which, swinging back and forth, makes all the details of a large mechanism work. It will certainly help restore the operation of such a mechanism as human body. It is only important to fulfill the main condition - to conduct classes regularly and do the exercises diligently.

While bending forward and backward, you need to keep your back straight. There is no need to lean forward too low and bend too much in the lower back. In the first case, you can only bend over, leaving your hands at the level kneecaps. More important in breathing exercises Strelnikova A. N. have the rhythm and pace of inhalation and exhalation.

Tilts forward and backward can be performed in a standing or sitting position. In the first lessons, it is recommended to repeat eight series of twelve breaths. In the future, the number of approaches should be reduced to three, and the number of movements in each series, on the contrary, should be increased to thirty-two. At the same time, the load must be increased gradually, as you master the skills of proper breathing, from lesson to lesson.

Exercise 7. LEFT-RIGHT HEAD TURNS

To perform the proposed exercise, you must take the starting position: stand straight, straighten your legs and spread slightly wider than your shoulders, lower your arms along the body, relax your fingers, raise your head, straighten your shoulders, tighten your abdominal muscles, straighten your back.

Next, you need to turn your head to the left side and at the same time take a sharp and short breath, then take the starting position and slowly exhale Then, without stopping, you should turn your head to the right and at the same moment inhale with noise, take the starting position and exhale calmly

During the proposed exercise, the neck muscles should be relaxed, and the shoulders and top part torso - to remain motionless.

It is necessary to start classes with eight series, each of which includes twelve breaths. In the future, the number of approaches should be reduced to six, and the number of movements performed in one series, on the contrary, should be increased to sixteen. Continue in the same way until the number of series is three, and the number of breaths reaches thirty-two. This is how the already mentioned “hundred Strelnikova”, equal to ninety-six, is achieved.

Exercise 8. LEFT-RIGHT HEAD TILT

To perform this exercise, first of all, you need to take the starting position: stand straight, raise your head, straighten your shoulders, freely lower your arms along the body, straighten your legs and place them shoulder-width apart, put your feet parallel to each other. When performing the exercise, you should rely on a full foot. The abdominal muscles need to be tightened, the buttocks squeezed.

Then you need to tilt your head to your left shoulder and at the same time take a short, noisy and sharp breath, then slowly return to the starting position, exhaling smoothly. Further, without stopping the movement, you should tilt your head to the right shoulder and at the same moment inhale abruptly. After that, take the starting position, making a smooth exhalation.

Continue the exercise according to the proposed scheme: tilt the head to one side and inhale - return to the starting position and exhale, tilt the head to the other side and again inhale - the starting position and exhale voluntarily. The performed movements of the presented exercise should resemble continuous shaking of the head from side to side of the Chinese bobblehead. And it also looks like the movements of the head of adults at the moments when they scold the baby for some kind of offense. When performing this exercise, only the muscles of the neck should be involved in the work. The arms, body and legs remain motionless. It is recommended to start classes with twelve sets of eight movements. Then you can move on to holding six series of sixteen breaths. After fully mastering the technique, the exercise can be divided into three sets of thirty-two movements each.

Exercise 9

In order to perform this exercise correctly, you need to take the starting position: stand straight, raise your head, tighten the muscles of the abdomen and buttocks, lower your shoulders and slightly spread, relax your arms and freely lower them along the body, straighten your legs and place them shoulder-width apart. The weight of the body should fall on full feet, placed parallel to each other.

Then you need to tilt your head down, trying to bring it as close as possible? chin to chest, and at the same time take a sharp and noisy breath. After that, it is necessary to take the starting position, making an arbitrary exhalation. Further, without stopping the movement, tilt your head down and again, take an active breath. Returning to the starting position, exhale slowly and smoothly.

When performing the presented exercise, only the muscles of the neck should be tense. Arms, legs and body should be left relaxed and motionless. Don't focus on exhaling. It should be remembered that its main characteristic, according to the developer of the method A. N. Strelnikova, is spontaneity.

Head movements should be made smooth and soft, unsharp. Otherwise, injury may occur. muscle tissue. In addition, tilting your head too quickly and abruptly is not recommended for people suffering from diseases such as osteochondrosis, traumatic brain injury, hypertension, increased intraocular or intracranial pressure, etc. More important is maintaining the correct rhythm and pace of breathing.

In the event that dizziness occurs during the performance of the proposed breathing exercises, it is best to do it in a sitting position, and not standing. However, it is still not worth giving up classes altogether. Over time, in the process of regular training, the vessels will be filled with oxygen, become strong, and you will no longer feel unpleasant symptoms.

In the first few sessions, tilting the head back and forth is recommended to be carried out in twenty-four series of four movements each with a break of several seconds. In the future, the number of approaches can be increased to eight of twelve breaths, then, respectively, to twelve and eight. As you master the technique of frequent and shallow breathing, it is recommended to reduce the number of series to six, and movements, on the contrary, increase to sixteen.

On final stage training, the number of series should be three, and the number of breaths - thirty-two.

Modern healers, who consider themselves adherents of the theory of breathing exercises by A. N. Strelnikova, argue that it is possible to get rid of the disease forever only if the number of breaths taken in one session is three to four hundred.

A kind of respiratory record is the number of breaths corresponding to two thousand. Of course, rely on such figures

should not be beginners at all, but those who have completed a preliminary training course and have been doing breathing exercises for a sufficiently long period of time.

Exercise 10

To perform this exercise of breathing exercises Strelnikova A.N., you need to take the starting position: stand straight, raise your head, straighten your shoulders, relax your arms and freely lower along the body, straighten and connect your legs, slightly spread your socks.

On the first account, you should take a small step forward with your left foot, bend your legs slightly at the knee joints and sit down, transferring the weight of the body to the left leg and placing the right leg high on the toe, bend your arms at the elbows, put them in front of you, bring them to the left side and at the same time sharply and inhale with noise, then return to the starting position, accompanying the movements with spontaneous exhalation.

After this, you need to step forward with your right foot, bend your legs at the knees and sit down, transfer the weight of the body to the right leg, raise the left heel high, bring the arms slightly bent at the elbow joints to the right side and at the same moment take an active and energetic breath. Returning to the starting position, exhale.

The performance of the presented exercise continues in the same way: step forward with one note, bend your arms and bring them to the same side, transfer the body weight to the supporting leg, take a sharp breath - the starting position and exhale, step forward with the other leg, transferring the body weight to it, removing bent arms in the opposite direction, a noisy breath - the starting position and an arbitrary exhalation.

At the moment when it is necessary to return to the starting position, the leg in front should be straightened, and the opposite leg should be slightly bent at the knee joint. Exhalation is recommended to be done simultaneously with leg extension. Exhalation, as has been noted more than once, should be passive and weak.

The presented exercise should begin with twelve series of eight movements, in the future - six series of sixteen movements each. At the end of the approach, a short break is made, which should last no more than ten seconds.

It is recommended to accompany the performance of the presented exercise with emotions and even some aggression, which should be directed not at oneself or others, but at one’s illness. Many, while carrying out the movements described earlier, imagine themselves fighting in the ring with an invisible opponent, which symbolizes the disease. It is worth noting that such fantasies only contribute to an increase in the effectiveness of breathing exercises, in the shortest possible time they stop the symptoms of the disease and stop its development.

Exercise 11

In order to perform the proposed exercise, you first need to take the starting position: stand straight, raise your head, straighten your shoulders, freely lower your arms along the body, straighten your legs and put them together, slightly spread your socks. The body weight should be on the full foot.

With a strong movement, you need to bend the left leg at the knee joint, pull it up to the stomach, bend the right leg a little at the knee, sit down and at the same time make a sharp and noisy breath. Then it is necessary to lower the left leg, at the same moment spontaneously exhaling.

Next, you need to bend at the knee, put forward and pull the right leg to the stomach with force, while the left leg needs to be slightly bent at the knee joint, sit down and at the same time take an active and energetic breath. Returning to the starting position, lower the right leg and exhale slowly.

The exercise continues according to the presented scheme: raise one leg and inhale - lower the leg and exhale - raise the other leg bent at the knee and inhale sharply - return to the starting position and make an arbitrary exhalation.

During the gymnastic elements the back must be kept straight and the posture correct. The chest should be brought forward a little. Hands can be left free or, slightly bent at the elbows, raised and kept at the level of the waist line.

Those who suffer from severe diseases of the cardiovascular system (hypertension, increased ocular or intracranial pressure, ischemic disease), bone pathologies, etc., it is not recommended to make sudden movements.

It is necessary to start this breathing exercise with twelve series of eight movements. In the future, the task can be complicated by performing six sets of sixteen movements. After mastering the necessary skills of strong and shallow breathing, the exercise can be performed in three series of thirty-two breaths, thus reaching “hundreds of Strelnikova” - ninety-six movements.

Exercise 12

In order to perform the proposed exercise, you need to take the starting position: stand straight, raise your head, relax your shoulders and straighten your arms freely lower along the body, straighten and connect your legs, and slightly spread your socks. The muscles of the abdomen and buttocks should be tense.

It is necessary to raise the left leg bent at the knee joint, take it back, pressing the heel to the buttock, slightly bend the right leg at the knee, sit down and at the same time make a sharp and noisy breath. Next, you should return to the starting position, making a calm exhalation. After that, it is required to bend at the knee and take the right leg back, again pressing the heel to the buttock, at the same time slightly bend the left leg at the knee joint, crouch a little and take a short and active breath. Then you should take the starting position, accompanying the movements with spontaneous exhalation.

The performance of the presented exercise continues according to the following scheme: bend and take one leg back, sit down and make a noisy breath - take the starting position and exhale - lift and take back, pressing the heel to the buttock of the same name, the other leg and at the same time take a sharp breath - take the starting position and voluntarily exhale. On inspiration, all movements should be active and strong, on exhalation, on the contrary, passive and smooth.

On early stages mastering the proposed exercise, it is recommended to carry out twelve sets of eight breaths, then six series of sixteen movements. In the future, the load is increased to three sets of thirty-two movements each. At the end of the series, it is advisable to take a break of no more than ten seconds. Returning to the starting position, you should not stop, but immediately start the next movement.

The effort with which all movements are made may be limited in the presence of certain diseases. These include the following: hypertension, increased intraocular and intracranial pressure, urinary and cholelithiasis, injuries of the bones of the limbs, etc. At the same time, during this exercise, the leg should not be raised excessively high. It is important to maintain a given pace and rhythm of breathing.

Useful tips for beginners

First of all, when starting breathing exercises, you need to have an accurate idea of ​​​​the purpose of such training. Most often, people resort to the help of breathing exercises, developed by A. N. Strelnikova, only in the event of the development of any serious illness. Thus, breathing exercises become a kind of magic wand that allows you to get rid of the disease and restore not only physical, but also spiritual, psychological strength.

The purpose of doing breathing exercises according to the Strelnikova method is, therefore, first of all, to relieve the burden of the disease and expel it from your body forever. Performing exercises, you should imagine yourself in the ring, where your opponent is an ailment. You must defeat him with the help of special movements carried out at a certain pace and with a given rhythm.

Many patients who turned to the help of A. N. Strelnikova's breathing exercises technique try to recover in one day, diligently performing all the exercises with maximum effort. Of course, the result of such work is overwork and overload of the body, which, of course, leads to a violation of its functioning.

As a result, the patient does not receive the expected effect, moreover, he begins to feel that his condition is deteriorating. In fact, the reason for this is not breathing exercises at all, but excessive zeal. It is recommended to start gymnastics with a minimum load, then gradually perform more and more complex and energy-consuming movements.

No less important component of respiratory gymnastics than physical training is psychological training. The singer and teacher Strelnikova Alexandra Nikolaevna herself has repeatedly said that all classes are aimed at achieving spiritual satisfaction. All movements included in the gymnastic complex should give pleasure and bring joy. Otherwise, the classes will not be effective enough.

Some "experienced" patients may chuckle skeptically after reading the above recommendations. “My ulcer does not interfere with my life, but we have already got used to the allergies of my wife and children ...” - so they say. However, we want to warn such people. We are sure that a few more years will pass, and you will not be able to endure severe pain in the epigastric region. And periods of exacerbation of allergies in children will become more frequent and prolonged, and eventually take the form of asthmatic attacks.

If you are indifferent to your fate and the fate of your own children, then you can not strain your body and mind and continue to spend time lying on a comfortable, soft sofa, looking at the TV and holding a constant can of beer or tonic in your hand. In this case, breathing exercises will really not help you ... Just do not forget that life is fleeting and you should not be idle. You need to cherish every minute, especially since those minutes have a really high cost.

If you want to use the breathing exercises of A. N. Strelnikova as a means for healing, you do not need to change the sequence of exercises at your discretion. It is recommended to start mastering the complex with simpler and more uncomplicated movements in terms of technique, presented in the exercises “Fists”, “Drop the load!” and "Pump the ball." In the first classes, "Fists" is required to be carried out in no more than twenty-four series four times. The next two exercises are "Drop the load!" and “Pump up the ball” - you need to perform eight times in twelve approaches.

After two sessions, the load can be slightly increased - repeat sixteen breaths in six sets. In this case, the duration of the lesson will not exceed fifteen minutes. In the next two days, it is necessary to supplement the gymnastic complex with the exercise “Cat Dance”. The first three exercises are “Fists”, “Drop the load!” and “Pump Up the Ball” - this time should be performed in six sets of sixteen movements, and the last one - “Cat Dance” - eight times in twelve series.

Wherein total breaths at this stage of training is equal to four hundred. Therefore, the beginning of the healing processes in the body is laid. The main thing is not to stop there and continue to do breathing exercises regularly. It was noted that an objective improvement in the condition of patients occurs only after a month of training aimed at mastering the skills of frequent and active breathing.

After five to seven days from the start of classes, you can include the exercise "Strong hugs" in the complex. To do this, perform no more than 8 movements in twelve approaches. In the future, the number of approaches is reduced to six, and the number of breaths, on the contrary, is increased to sixteen. At the same time, you should begin to carry out with forward and backward bends, as well as head turns and head tilts. First they are done in eight series of twelve breaths.

With the development of proper breathing skills, it is recommended to connect such difficult exercises, like "Cheerful Dance", "Step Forward" and "Step Back". They begin to be performed with the maximum number of series and the minimum number of movements. Thus, with full range breathing exercises will be available for twenty-two days.

In the end, the number of breaths taken in one series will be thirty-two. That is, it is possible to achieve a “hundred of Strelnikova”, equal to ninety-six, as we mentioned earlier. In this case, the duration of classes will not exceed half an hour. At your own discretion, change the scheme for mastering the exercises of the presented gymnastic complex not worth it. It is important to correctly distribute the power load falling on the body. Only then will he get used to it, will be able to adapt, which will lead to obtaining high score workouts to achieve maximum results.

It is worth noting that during gymnastics you should not choose exercises and perform only those that, for one reason or another, are more to your liking. It is necessary to regularly affect all organs and tissues of the body by carrying out the movements indicated in the description of the performance of all tasks. The fact is that during breathing exercises and during a certain exercise, specific internal organs and tissues are affected. If at least one of the exercises remains unfulfilled, then this means that any organ has not received oxygen. As a result, various violations of its functioning may occur.

As noted above, breathing exercises can be performed in a position not only standing, but also sitting or lying down. If after any movement there is a strong dizziness or a feeling of deterioration, this means that the exercise was done incorrectly, without following the necessary recommendations. Breathe in at the end of the movement. Exhalation should be calm and passive. Otherwise, the possibility of developing hyperventilation of the lungs is likely, which often leads to unpleasant symptoms.

It has long been proven that breathing exercises bring great benefits to the body, because with their help you can get rid of a wide range of diseases. Strelnikova's breathing exercises are very popular among people. At one time, the author developed it in order for singers to train vocal cords. Later, gymnastics became an effective general health complex and is still recommended in the treatment of many diseases.

Treatment with breathing exercises

Strelnikova's method is suitable for both children and their parents. Breathing exercises are used to lose weight in the abdomen, with asthma, stuttering or bronchitis, and other respiratory diseases. Its effectiveness is explained by the fact that when performing exercises, the work of the lungs stabilizes, all human organs are saturated with oxygen. If you are worried about any disease, even a chronic one, be sure to try Strelnikova's breathing exercises.

Indications

• bronchitis, pneumonia;
• dermatological diseases;
• asthma;
• sinusitis, rhinitis;
• diseases of the genitourinary system;
• nervous disorders, stress;
• curvature, other diseases of the spine;
• stuttering
• diseases of the speech apparatus.

Contraindications

Although breathing exercises are worthy in most cases positive reviews doctors, they are still not recommended for:

• fever, elevated body temperature;
• brain injury;
• spinal injuries;
• long-standing osteochondrosis of the neck;
• severe myopia;
• glaucoma;
• acute thrombophlebitis;
• heart disease;
• increased pressure;
• bleeding.

A set of exercises

The basic element of gymnastics is a sharp, short, energetic breath through the nose. You need to exhale through your mouth, slowly and smoothly. If you do this abruptly, then there will be hyperventilation of the lungs. During classes, be sure to count rhythmically. It is advisable to use the rhythm of marching steps, keep a constant pace. Performing breathing exercises, it is even allowed to sit if the body is weakened. When you get used to training, you can double the load.

Strelnikovskaya gymnastics is represented by many exercises, but the most common are:

• "The chauffeurs". You should spread your legs wider than your shoulders, clench your fists, press to your lower back. Inhaling the air, sharply lower your hands, spreading your fingers. Try to push them hard. Do eight sets 8 times a day.

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• "Palms". Stand straight, bend your elbows, point your palms away from you. Inhaling noisily, clench them into fists. Perform 20 sets 8 times a day.

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• "Pump". Stand, spread your legs, hands freely lower down. On a loud inhale, make a smooth tilt, while exhaling, slowly rise back. Do 8 sets eight times a day.

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• "Cat". Slightly spread your legs, stretch your arms along the body. Inhaling, sit down and turn your torso to the right. Exhaling, rise up. Accompany the next squat with a turn to the left. Do 12 sets eight times a day.

For the first time we do exercises together with a trainer, looking at the screen!

A.N. Strelnikova is the only one in the world in which a short and sharp breath is taken through the nose on movements that compress chest. Therefore, Strelnikova's gymnastics is also called paradoxical.

I think that this method can also be classified as non-traditional.

A lot has been written about this gymnastics, both on the Internet, and in magazines, and in books, for example, a series of articles was published in the journal Physical Culture and Sport in 1980. #3-Beginning by Steve Shankman. Therefore, I do not want to repeat myself and give a description that you can easily find on other sites.

Instead of a textual description, I propose to do gymnastics with the successor A.N. Strelnikova, Mikhail Nikolayevich Shchetinin, looking at the screen. From the description, I decided to give minimal information about gymnastics and the rules for performing exercises, non-observance of which can be harmful! Everything else is on video.

By training a noisy, short, active breath through the nose, breathing exercises restore lost nasal breathing as soon as possible.
Strelnikovskaya breathing exercises are shown to everyone, adults, children and adolescents, both as a method of treatment and as a method of prevention.
As a method of treatment: it should be done twice a day: in the morning and in the evening before meals or an hour and a half after meals.
As a method of prevention: in the morning instead of conventional gymnastics or in the evening to relieve daytime fatigue.

EXERCISE RULES

Rule 1

"Smell of burning! Alert!" And abruptly, noisily, throughout the apartment, sniff the air like a dog's footprint. The more natural the better.
The worst mistake is to pull air in order to take in more air. The breath is short, like an injection, active and the more natural, the better. Think only about the breath. The feeling of anxiety organizes an active breath better than reasoning about it. Therefore, do not be shy, furiously, to the point of rudeness, sniff the air.

Rule 2

Exhalation is the result of inhalation.
Do not prevent the exhalation from leaving after each breath as you like, as much as you like - but it is better with your mouth than with your nose. Don't help him. Just think: "It smells of burning! Alarm!" And just make sure that the breath goes simultaneously with the movement.

Exhalation will go away spontaneously. During gymnastics, the mouth should be slightly open. Get carried away with inhalation and movement, do not be boring and indifferent. Play savage like children play and you'll be fine. Movements create sufficient volume and depth for a short breath without much effort.

Rule 3

Repeat the breaths as if you were inflating a tire in song and dance tempo. And, training movements and breaths, count on 2, 4 and 8. The pace is 60-72 breaths per minute. Inhale louder than exhale. The norm of the lesson is 1000-1200 breaths, and more is possible - 2000 breaths. Pauses between doses of breaths - 1-3 seconds.

Rule 4

Take as many breaths in a row as in this moment can do it easily.

EXERCISES OF BREATHING GYMNASTICS A.N.STRELNIKOVA

Here is a list of exercises that Strelnikova suggests doing. Unfortunately, the video has been removed at the request of the copyright holders. However, you can download the video book via a direct link, for this you just need to click on the button of any social network in which you are registered so that as many people as possible learn about this book. No payment is required from you other than this movement. A little advice if you are not registered in any social network. networks, just register. It will take a little time, but the benefits are tangible, because. The book contains all the exercises in video format.
For those who cannot or do not want to download the book, I suggest watching a video demonstrating Strelnikova's breathing exercises.

1. Exercise "Hands"

2. Exercise "Caravans"

3. Exercise "Pump"

4. Exercise "Cat"

5. Exercise "Hug Your Shoulders"

6. Exercise "Big Pendulum"

7. Exercise "Turns"

8. Exercise "Ears"

9. Exercise "Little Pendulum"

10. Exercise "Rolls"

11. Exercise "Steps"

12. Completion of a set of exercises

I hope that the video training, according to the book proposed below, will make it easier for everyone who wants to master Strelnikova's paradoxical breathing exercises.

For those who have mastered the exercises well by looking at the screen, we can recommend a way to perform exercises without a video. For myself, I printed out a list of exercises on a sheet of A4 paper. Happened 15 exercises, because There is "Steps forward" and there is more "Steps back". In addition, it is recommended to add at the end of the complex "Pump" And "Hug Your Shoulders". The completion of the exercises no longer needs to be viewed. I put the list on the table and put 4 pieces of glass decor on the top empty part of the sheet. These are glass drops for interior decoration and crafts. You can use anything for this purpose, small coins, matches, pieces of cardboard, pebbles, beans, etc.

When doing exercises according to the list, I count by 8 and shift one decor per line with the exercise being performed after completing one eight. As soon as 4 pebbles are collected on the line with the exercise being performed, this means that we have completed four eights and we need to move on to next exercise. So from line to line we move down, to the end of the complex without losing count, even if we start thinking about something of our own, or listen to music. I have time to listen to about 4-5 pieces of music. You, too, can choose your favorite music for yourself, as long as it does not throw you off the rhythm and distract you from the exercises.

There are a couple more interesting effects from Strelnikova's breathing exercises. In the elderly and those who have suffered various injuries, the effect of exercise on joint mobility is felt. If a healthy person does not notice this, then a weakened one feels how the lower back is being developed, knee joints, elbows, shoulders and cervical region spine. Gradually, the muscles become stronger and soon I want to do something else besides "breathing" gymnastics.

The fact that the craving for smoking disappears is not even worth mentioning, but the fact that some people lose interest in alcohol is worth mentioning. This is not what happens when encoding. The person remains completely mentally intact. He just lost interest in drinking. He may drink a little if the situation favors it, such as a birthday. But the amount drunk becomes much less compared to the period before gymnastics. Even if a person sometimes drank a little good wine occasionally after work, then after several weeks of gymnastics, an already opened bottle of excellent wine can stand in sight without causing any emotions. There are absolutely no emotions, neither positive nor negative. This effect is not observed in everyone, but it has a place to be.

By popular demand, we provide a link to a multimedia book with all breathing exercises, interviews with famous actors, explanations, recommendations, etc. There is not much text in the book, but there are many videos. Those who can download the book, and its size is about 120 MB, will get a real pleasure. The book is free. You can feel free to share it with your friends. Do not be afraid to download, the book is not contagious 🙂

Click on any button below to get the download link

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What is the essence of such breathing

Strelnikovskaya respiratory gymnastics is a selection of exercises that Strelnikova developed primarily for herself - she was a theater teacher and opera singer, suffered from a choking cough, and was looking for an opportunity to cope with her illness. The respiratory system according to the Strelnikova method has no analogues and no restrictions whatsoever - people of any age can do it, regardless of their state of health.

The breathing system that Strelnikova developed (and patented) can be used to relieve stress, and is also easy to combine with walking. It is not always necessary to do gymnastic exercises (I will give a set of breathing exercises below), you can walk in a park or outside the city at an average pace to perform breathing movements - eight breaths, rest for about three to five seconds and then eight breaths, in half an hour the body will be saturated with oxygen, and also you will learn how to breathe correctly.

Strelnikova's paradoxical breathing exercises are recommended for use at any time, but the author of the technique, Alexandra Nikolaevna, recommended training in the morning, then the benefits of breathing exercises will be as high as possible.

Results and benefits for the body

What are the benefits of constant breathing exercises Strelnikova?

1. The blood supply to the pulmonary alveoli and vessels improves, which has a positive effect on metabolism.
2. Nerve regulation is restored, the central nervous system works more smoothly.
3. The drainage functionality of the bronchial system is restored.
4. Nasal breathing stabilizes.
5. Morphological lesions in the broncho-pulmonary system are minimized.
6. Inflammations resolve, folded areas of the lungs straighten out, lymph and blood supply stabilizes, and stagnant manifestations disappear.
7. The circulatory system is strengthened and lost or impaired functions of the cardiovascular apparatus are restored.
8. Immunity and body tone increase.
9. It should also be noted that the original function of the lungs is restored - in addition to the primitive respiratory movement, the lungs are responsible for gas exchange in the alveoli.

Strelnikova's breathing exercises will help the body in general, but there are certain diseases in which this method recommended by doctors.

Diseases of the respiratory system

It can be a runny nose or chronic sinusitis, bronchitis or even bronchial asthma. The fact is that Strelnikova’s paradoxical gymnastics most of all loads precisely respiratory system giving up on her maximum load, which improves the condition of the pulmonary system and helps to strengthen the respiratory system as a whole. In addition to improving overall membrane permeability, local blood supply is also enhanced.

Skin diseases

Many people suffer from neurodermatitis, psoriasis and diathesis, they know how hard it is to fight these diseases. When you train active breathing, the body is enriched with oxygen at the membrane level, and oxygenated blood enhances regeneration. By the way, it also helps to restore the breathing of the skin - blood microcirculation improves, connective tissues are modernized, excess sebum is removed, acne disappears.

Nervous disorders and diseases of the central nervous system

Often, diseases of the central nervous system are associated, among other things, with a low level of oxygen in the blood, and with insufficiently active blood supply - the body functions at “low speed”, and the person feels some depression. Breathing exercises by A. N. Strelnikova will help to normalize well-being literally from the first lesson.

Diseases of the vascular system

If you often have a headache, feel unwell, have had a stroke or suffer from epilepsy, then the Strelnikova breathing technique will help minimize painful conditions.

In addition to all of the above, breathing exercises according to the Strelnikova method allow you to fight stuttering, diseases of the spine, and also overweight and bad habits.

Gymnastics rules

Before doing a set of breathing exercises, you first need to figure out how to properly perform gymnastics for weight loss. By the way, at the very beginning it is quite acceptable to use hints for exercises in pictures - this simplifies the process.

1. For each lesson, you need to do 1200 "breaths" - inhalations and exhalations.
2. One lesson should take about half an hour.
3. All exercises should be done in three sets, 32 repetitions in each approach. After each "thirty" you can rest 3-10 seconds. If it is difficult to perform 32 breaths in a row, then you can take breaks after each eight, and perform eights 12 times.
4. After a month of daily classes, each exercise can be done not 8 times, but 16 or 32 times.
5. For each lesson, you need to perform the entire set of exercises. Strelnikova recommended performing the complex twice a day with normal health, and several times a day if you feel unwell.
6. Breathing exercises are done before meals. In some cases, you can do the exercises one and a half hours after lunch or dinner, but in the morning it is best to do it on an empty stomach.
7. When there is clearly not enough time, you can perform not 3 sets of 32 breaths for each exercise, but one set of 32 breaths. In this case, Strelnikova's gymnastics will take you 7 minutes.
8. After a month of daily exercise, the effect is felt.
9. Do not give up gymnastics, it is best to do it all your life.

Introductory lesson

Naturally, you won’t be able to immediately complete a set of exercises; an active breathing technique requires an attentive and focused attitude.

So, first you need to do the exercise "Palms" - sharp loud breaths are performed, after which a few seconds of a break. 4 breaths are taken at a time, the exercise should be performed with Strelnikov's hundred - that is, 24 times 4 breaths each. After each inhalation, exhale through the mouth, imperceptibly. Otherwise, the benefits and harms will not be balanced and you can harm yourself, do not grimace.

With arrhythmia of the heart and problems with the vessels of the central nervous system, you can feel dizzy. This is not a bad sign, the main thing is not to be too nervous. In general, with arrhythmia, the heart can perform exercises, so do not be afraid and stop exercising.

The next exercise is "Shooters". Here you need to complete 12 eights (to get Strelnikov's hundred).

Another exercise that will help you master the technique is the “Pump”. Perform it according to a typical pattern - 12 eights, after every eight breaths - a break. By the way, this exercise has some limitations, I will talk about them later.

This is a basic lesson, it is repeated twice a day, adding a new exercise every day. Once you have mastered the breathing technique, you can begin to increase the number of breaths in one approach.

Full complex

You need to stand up straight, bend your arms at the elbow joints and show your palms (vertically, on the line shoulder joints). Sharp breaths are taken, at the same moment the hands are clenched into fists. You can do this exercise in any position of the body.

You need to stand up straight, clench your hands into fists and press them to the abdominal part of the body, near the waist. When you inhale, the fists are pulled down towards the floor, then you need to return your hands to their original position. Hands are not recommended to be raised above the waist.

Pump

It is necessary to stand up straight, the legs are somewhat narrower than the shoulders, the arms are freely extended along the body. First, a tilt is made - with your hands you need to reach for your socks, but do not touch them, and in the second half of the tilt you need to take a noisy breath (strictly with the help of the nose, not the mouth). Inhalation ends simultaneously with the inclination. Then you need to slightly rise, but do not rise completely, and repeat. The back should be rounded, the head facing down. Exercise is done standing and sitting.

This exercise has some limitations. It must be carefully performed for various head injuries and diseases of the spine, as well as if there are problems with pressure. Do not lean too deeply, just bend slightly. This exercise is very effective, helps to overcome bronchial asthma.

Cat

You need to stand up straight, and perform a dance squat, turn the body to the right and take a short breath, then return to the starting position and do the same squat with a turn to the left. Do not squat too deep, just bend your knees slightly. During the exercise, you need to make a grasping movement in the direction of rotation. The back should be straight, the turn is carried out only in the area of ​​\u200b\u200bthe belt.

We get up with a straight back, bend our arms at the elbows and raise them at shoulder level. As you inhale, you need to cross your arms deeply, hugging yourself by the shoulders. Hands should go parallel to each other, you should not spread them, while inhaling, the head leans back slightly.

If a person has diseases of the cardiovascular system, then in the first couple of weeks you should not perform this exercise. For women who are in position, after the end of the second trimester, you should not tilt your head - gymnastic exercise performed with a strictly vertical spinal column.

Stand up straight, put your heels a little narrower than shoulder width. Then you need to lean forward, stretch your arms towards the floor, inhale and exhale, then lean back without interruption (it is permissible to bend slightly in the lower back), wrap your arms around your shoulders. You can also do the exercise while sitting.

You need to master these exercises before moving on to the rest.

turns

Stand up straight, take breaths at the same time as turning your head, you do not need to pull your neck, do not stop your head in the process of movement - to the left - inhale, exhale, to the right - inhale, exhale.

Ears (Chinese dummy)

The starting position is classical - straight. The head alternately leans with the ear to the shoulder and inhales, do not lower the chin, exhale in a timely manner.

Stand straight, feet shoulder-width apart or slightly narrower, then alternate “inhale from the floor” and “inhale from the ceiling”, while only one head moves.

Restrictions: "Ears", "Turns" and "Pendulum head" should be performed smoothly, especially if there are diseases of the neck, spine or head vessels.

rifts

Stand up straight, put your left foot forward, right back, transfer the center of gravity to your left foot. Then a light dance squat is done on the left leg along with a noisy breath, after which the weight is transferred to the back (right) leg, also inhaling.

You need to squat and inhale at the same time, the center of gravity is on the leg that squats, after the squat you need to straighten up, and only then “roll” the center of gravity to the other leg.

After the complex is completed, you need to swap legs (now right forward, left back), and repeat.

Steps (rock and roll)

Front step - we get up to the starting position, raise the left leg, bending at the knee (pull the toe), the center of gravity on right leg. In this position, a light squat and a noisy breath are made, then we take the starting position for a moment, and perform the exercise for the right leg.

The back step is performed similarly, but instead of lifting the knee forward, the knee should simply be bent so that the heel is raised towards the buttock.

You need to inhale and perform the movement at the same time.

Look in detail at the video of how Strelnikova's gymnastics is done in unison in 8 minutes, there are also videos with a full set of exercises, designed for 12 minutes and 26 minutes. But this video will clearly show how to properly perform all the exercises of the complex:

A few more benefits. For preventive purposes, you can use any exercises of Strelnikova's gymnastics, but if there are certain specific ailments, then it is better to clarify which specific exercises will help overcome diseases. For example, Strelnikova's breathing exercises for children preschool age implies simple exercises for children who help fight children's colds - they relieve nasal congestion, reduce sore throat, and generally improve well-being.

Also useful in case of a cold are exercises for children recommended by Strelnikova when bronchial asthma or emphysema. Strelnikova's therapeutic breathing exercises for asthma will help both large and small ones - the sooner you start exercising, the higher the likelihood of remission.

Try to deal with the whole family - initially, Strelnikova's gymnastics helped my mother with hypertension, but literally a week later, my mother and I realized that breathing exercises also help with stress. In stressful situations, simple breathing exercises of the Strelnikova exercise can help to perform not always enough strength and endurance, but breathing a little according to her method is very useful.

Strelnikova's breathing exercises for weight loss also give incredible results!

Helped me start exercising regularly a book about the technique that Shchetinin wrote. I recommend reading it to anyone who cares about the health of their family.

With arrhythmia of the heart, the "Pump" helps well. Also, with arrhythmia of the heart, it is recommended to perform the exercise "Pendulum". In general, the main thing with heart arrhythmia is to perform the entire set of exercises correctly, and approach the use of gymnastics by gradually increasing the load, in no case overstraining. The same applies to hypertension.

Strelnikova's breathing exercises for bronchitis are the first three exercises, they help to keep the bronchi in order and form the basis of daily gymnastics.

When stuttering in children, it is very important to pay attention correct execution"Hug your shoulders." So the child gets rid of the muscle clamp in shoulder girdle and relaxes. Very good results gives vocal exercises and breathing exercises to Strelnikova with stuttering, when the child is engaged not only individually, but also with other children.

Strelnikova's breathing exercises are not a medical healing method. It was created in the 30-40s. last century to restore the singing voice. The author of gymnastics is Alexandra Strelnikova, a famous singer who, at the peak of her popularity, lost her voice. This event prompted her to develop breathing exercises. The copyright for Strelnikov's technique was received only in 1972. Currently, many artists and ordinary people use her exercises.

Breathing exercises Strelnikova: basic rules

• The main element of gymnastics is the breath. It should be sharp, short and vigorous through the nasopharynx.
• Exhalation should be smooth and slow through the mouth. Dynamic exhalation is main mistake many, as it interferes with breathing and can lead to hyperventilation.
• Rhythmic counting is a must. It helps to clearly perform all the elements of breathing exercises.
• For maximum results, you need to use the rhythm of marching steps. It is important to keep a constant pace. Any of the elements of the exercises is performed in less than 1 second, which is achieved only by constant practice.
• Inhalation and movement are considered one. There should be no pause or sequence between the executions of these elements.
• Breathing exercises can be performed in any position, which is convenient for patients with severe ailments.
• The number of repetitions is always a multiple of 4. As you master the technique and get used to it, you can increase the load by 2 times.
• Breathing exercises are best done in a good mood, because this way your body will soon feel a surge of strength and vigor.

Breathing exercises Strelnikova: indications for use

1. Bronchitis and pneumonia;
2. Diseases of the skin;
3. Bronchial asthma;
4. Musculoskeletal disorders;
5. Sinusitis and rhinitis;
6. Disorders and defects of the genitourinary system;
7. Various neuroses;
8. Stuttering;
9. Diseases of the vocal apparatus.

Breathing exercises Strelnikova: contraindications

Despite its effectiveness in the treatment of many diseases, breathing exercises have contraindications:

1. Severe diseases of any systems and organs;
2. During fever and high temperature;
3. Brain contusions and spinal injuries;
4. Chronic osteochondrosis of the neck;
5. Severe myopia and glaucoma;
6. Acute thrombophlebitis;
7. Kidney and gallbladder stones;
8. Serious diseases of the cardiovascular system;
9. High arterial, intracranial or eye pressure;
10. Various bleeding.

Strelnikova breathing exercises for children: specifics

Breathing exercises are recommended for children from 3 to 4 years of age. This gymnastics will help strengthen the immune system, so it is useful for any child who often suffers from colds. In addition, Strelnikova's gymnastics contributes to the development of plasticity. It helps to eliminate posture disorders, improve work internal organs and in general to optimize the work of a growing organism.

Before performing gymnastics, the child should be taught to breathe correctly: the breath should be short and jerky, through the nose. Exhalation should be smooth and slow through the mouth. Together with your baby, you can smell flowers, freshly cut grass, fruits, and use these examples to explain the rules of breathing. After that, you can proceed to the main exercises that need to be done in the rhythm of the drill step.

Breathing exercises developed by Strelnikova: exercises

• Breathing gymnastics by Alexandra Strelnikova includes a lot of exercises, but the main ones are still four - these are “Shoulders”, “Palms”, “Pump” and “Cat”. These exercises are present in all specialized complexes aimed at the treatment of certain diseases.
• Exercise "Pushers". Stand straight, feet slightly wider than shoulder width, hands should be at waist level, and palms clenched into fists. On inspiration, you need to sharply lower your hands, open your fists and spread your fingers. At the moment of spreading your fingers, try to strain your shoulders and hands with maximum force. Exercise is recommended to do 8 series of 8 times. If you don't feel well, you can do the "Shoulders" while sitting.
• Exercise "Palms". Stand straight, bend your arms at the elbows, point your palms away from you. Clench your palms into fists while taking sharp and noisy breaths. After completing a series of 8 breaths, take a short break and repeat the exercise. In total, you need to do 20 series of 8 approaches.
• Exercise "Pump". Stand up straight, spread your legs slightly wider than your shoulders. Inhale loudly and slowly bend over, then slowly return to the starting position. The exercise is performed 8 series of 8 times.
• Exercise "Cat". Stand straight, feet slightly wider than shoulders, arms along the body. While inhaling, squat down and at the same time turn the body to the right. The arms should be slightly bent at the elbows, and the fingers in the fists. Repeat the same steps to the left. Exhalation occurs between turns. Repeat 12 sets of 8 sets. Many women have noted that this exercise promotes weight loss.

Strelnikova: breathing exercises in the form of a video lesson

Respiratory gymnastics by Alexander Strelnikova is an effective, but not a drug, method of treating many diseases associated with the nasopharynx. Strelnikova's technique is quite simple and accessible, so anyone can perform it (if there are no contraindications). You can master it without even leaving your home, using a special video course or literature. Do gymnastics with the whole family and feel how your body is filled with strength and energy.