Respiratory gymnastics Strelnikova known since the days of the Soviet Union. Initially, the technique was invented to restore the voice. Now this unique gymnastics is recognized as therapeutic and helps with many diseases.
What you will find in this article:
What is the essence of respiratory gymnastics?
Respiratory organs enable a person to speak, breathe, scream and sing. Breathing exercises were designed for the most difficult function of the respiratory system - singing. Strelnikova A.N. studied vocal and developed this technique for the return of a lost voice. Many artists came to Strelnikova at her classes.
After some time in practice, it was proved that such exercises have a positive effect primarily on breathing, help with certain diseases and strengthen the human body. So, the disciple of Strelnikova, Mikhail Shchetkin, cured bronchial asthma with this unique technique.
This technique has no analogues in the method of execution and gives excellent results. During the exercises, the whole body is involved, movements are performed along with breathing, this allows the tissues to better consume oxygen.
The main thing in gymnastics is inhaling, it should be short, sharp, with noise (3 breaths in 2 seconds). The breath is done at the peak of the exercises that squeeze the chest. The air is directed to the very depths of the bronchi, thanks to which the lungs are completely filled with air. The diaphragm is also fully involved in the work.
This inhalation leads to irritation of the receptor zone located on the mucous tissue of the nose. Communication of the nasal cavity with other organs occurs through the receptor zone. Such exercises help in the treatment of diseases of almost all organs and systems, especially with bronchitis, asthma, and SARS. You can exhale freely through the mouth.
The main goal of respiratory gymnastics is the prevention and treatment of the respiratory organs, strengthening the body. The most important thing when performing breathing exercises is breathing. They need to be monitored and counted. The norm reads from 1 thousand breaths in 1 hour. It is recommended to do gymnastics in the morning and before bedtime.
Frequent repetitions of movements, regular exercise in 12-15 sessions will strengthen the muscles of breathing and the chest. More exercise will help correct back problems. Gymnastics gives a noticeable result in the treatment of scoliosis in children. This technique also contributes to the proper development of all organs and systems, especially during adolescent puberty.
Strelnikova respiratory gymnastics strengthens the immune system and contributes to the better functioning of the body’s defense mechanisms, helps relieve stress, heals nicotine addiction. With breathing it is possible to normalize the nervous system and overcome insomnia.
Strelnikova technique helps with stuttering. Then breathing exercises should be combined with special sound exercises, which are assigned depending on the severity of the disease.
Advantages of the unique Strelnikova technique:
- No cash costs and special conditions
- Practically no contraindications.
- Respiratory gymnastics promotes mood elevation, relieve fatigue, improves memory
- Gymnastics can be combined with medicinal treatment
- Exercises as prevention of some diseases (especially ARVI in children)
- Combination with all kinds of routine exercises - running, walking, swimming
- Restoration of the body after illness
- Gymnastics is recommended for all - for children and adults.
- Gymnastics includes simple exercises that do not require special physical training.
Indications for breathing exercises Strelnikova
Gymnastics is recommended for almost any illness or illness. General indications for respiratory charging:
- Depression, fatigue, nervous irritability
- Inflammation of the lungs, tuberculosis
- Bronchial asthma
- Heart disease
- Hypertension, vascular dystonia
- Violations of posture, spine
- Thyroid disorder
- Excess weight
Breathing exercises also help improve vision or stop it from falling. Also improves charm and is effective for losing weight. During the exercise, the extra pounds “go away” and the appetite normalizes.
For asthmatics breathing exercises are very useful, complement the treatment with medical drugs. They teach to breathe correctly, to avoid asthma attacks and to get rid of cough in asthma.
If there are problems with the urogenital system, the Strelnikova method will also give a good result. For women, a set of exercises will help to normalize the menstrual cycle and reduce the pain during menstruation. Exercises from the "Urological Complex" will have a beneficial effect on varicocele in boys. Regular gymnastics will contribute to increasing potency in men.
Special "Gynecological complex" is recommended for women suffering from uterine fibroids, ovarian cysts, tubal obstruction.
For people involved in vocals, gymnastics is assigned to the voice, so that it is strong, and breathing is strong. For completely healthy people, gymnastics is recommended as disease prevention and fortifying training.
Despite numerous good reviews about Strelnikova’s gymnastics and recognition of this technique as effective and curative, there are some contraindications:
- Increased body temperature
- Internal bleeding
- Heavy pathology
- Acute Thrombophlebitis
- Head or spinal injury
- High pressure
In order not to harm the body, if you have any diseases, you should consult your doctor before starting gymnastics. You should start training gradually, moving to a more intense rhythm. Exercises should not cause inconvenience or be for the body. Gymnastics should bring not only health benefits, but also pleasure.
Smoking during respiratory gymnastics is strictly prohibited.
The basic set of exercises Strelnikova
To better understand and master the technique of all the exercises, it is better to watch the training video.
It is important that during the gym there is fresh air. It is better to practice outdoors or on the balcony. Or at least open the window, if classes are held in the room.
Breathing technique: quick inhalation - passive exhalation. The exhalation must be arbitrary, without effort. It is better to start breathing exercises with the first three exercises, then gradually introduce one exercise at a time. The interval between movements - in the first stage, up to 15 seconds, then up to 5 seconds. Workouts well continue to do all my life. The main set of exercises:
Stand and bend your arms in a "psychic pose" (palms up). Taking a sharp breath, palms clenched into fists. After four breaths, lower and relax hands for 4 seconds. Then take 4 breaths again. You need to perform 24 sets of 4 breaths.
Exercises 2 through 10 need to be done in 12 sets, making 8 breaths in one set. Arrange the shoulders in the straight leg.
Become and squeeze hands on the level of the abdomen, palms clenched into fists. With a sharp breath fists need to "push" down, while straining his shoulders. Making the exhale relax the shoulders and return the arms to the waist. Every 8 breaths, take 4 seconds to rest.
Become upright and give up. You need to lean forward with a breath, stretching your arms to the bottom, but not touching the floor. With exhalation not fully straighten. Just over 100 tilts in 60 seconds.
Standing slightly, turn to the right side with a strong breath. Return to the original rack and do the same to the left. Hands at this time make grasping movements. Keep your back straight.
“Hug the shoulders”
Standing you need to bend the arms at the elbow joint and lift to shoulder level. With a sharp breath, hug yourself by the shoulders, do not cross your arms
Standing lean with a breath in front of you and stretch your arms to the floor. Return to the starting stand and hug yourself and breathe. You can perform in a sitting position.
“Turns by the head”
Standing turn his head in the right and left sides, breathing in. Inhale between breaths.
Stand straight. You need to tilt your head to the right and left sides, touching your shoulders with your ears. Inhale with each slope. Exhale to do between breaths.
Stand straight. Head low tilt, look at the floor, take a breath. Raise your head up, look at the top, take a breath. Exhale alternate with breaths.
Standing left foot in front, move the right back. Body weight should be directed to the left leg, and the right to bend and stand on the toe. On the left leg to do squats with a noisy breath. Become straight and direct the weight on the right foot. Squat with a breath on the right leg.
Step forward. Standing to bend the left leg and bring it to the stomach, lower the toe down. With a breath, squat on the right leg. After the initial position, repeat with the other leg. Do 8 sets of 8 breaths.
Step back. Standing to bend the left leg and the heel to touch the gluteus maximus. With a breath, squat on the right leg. After the initial stand, change the position of the legs. Do 4 times on 8 breaths.
Strelnikova breathing exercises are a set of useful exercises for the whole body. Doing easy movements can cure many diseases and strengthen the body.