Body-building

Strelnikovy respiratory system. Strelnikova: breathing exercises in the form of a video lesson. Double breath hold

Strelnikova's breathing exercises are a non-drug healing method created at the turn of the 30s and 40s as a way to restore a singing voice. In 1972, the author of the method, teacher-phoniator Alexandra Nikolaevna Strelnikova, received a copyright certificate for her development, which passed the registration procedure by the State Institute of Patent Examination.

Since singing is the most complex function of the respiratory organs, gymnastic exercises that restore even a singing voice, on the way to achieving the goal, restore simpler functions, and first of all, normal breathing. As a result, daily exercises help stop asthma attacks, relieve headaches and heartaches, normalize blood pressure, strengthen immunity, and also increase mental and physical performance.

Indications for the use of exercises are:
- pneumonia and bronchitis;
- bronchial asthma;
- vasomotor rhinitis and sinusitis;
- skin diseases;
- violations of the musculoskeletal system (injuries of the spine, scoliosis, kyphosis);
- disorders and defects of the genitourinary system (enuresis, phimosis, etc.);
- stuttering and diseases of the vocal apparatus;
- Various neuroses.

Exercises (classes for various diseases)

Breathing gymnastics A.N. Strelnikova includes a lot of exercises, but the basic ones are three - “Palms”, “Pogonchiki” and “Pump”. These exercises are present in all specialized complexes aimed at the treatment of certain diseases.

1. Exercise "Palms".

Starting position - standing or sitting straight, arms bent at the elbows, palms directed 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 (20 series of 8 breaths in total).,

2. Exercise "Carriers".

Starting position - standing or sitting straight, legs slightly narrower than shoulder width, hands at waist level, palms clenched into fists. As you inhale, lower your arms sharply, unclenching your fists and spreading your fingers, and at this moment try to strain your hands and shoulders with maximum force. Do 8 sets of 8 times.

3. Exercise "Pump".

Starting position - standing or sitting straight, legs slightly narrower than shoulder width. Inhale loudly and slowly bend over, and then just as slowly return to the starting position, as if you were pumping. Do 8 sets of 8 times.

Gymnastics Strelnikova with bronchitis

With this disease, therapeutic exercises Strelnikova helps to facilitate coughing and stimulates the excretion of sputum. You should do 2 times a day for 30 minutes, performing the following exercises:

1. Exercise "Pump".

2. Exercise "Hug your shoulders."

Starting position - standing or sitting, arms bent at the elbows and raised to shoulder level. Inhale sharply and at the same time move your hands towards each other, as if trying to wrap your arms around your shoulders. As you exhale, spread your arms slightly apart. For greater effect, it is recommended to alternate breaths through the nose and breaths through the mouth - both of them should be performed 16 times.

3. Exercise "Eight".

Starting position - standing straight, feet shoulder-width apart. Lean forward, inhale quickly through your nose and hold your breath, and then while holding your breath, count aloud to 8 over and over again, trying to get as many "eights" as possible.

Breathing exercises Strelnikova for weight loss

Breathing exercises according to the Strelnikova method will also help people suffering from overweight. Along with exercise "Palms", "Leaders" and "Pump" the main complex includes an exercise "Cat":

Starting position - standing straight, legs slightly narrower than shoulder width, arms lowered along the body, and the body is relaxed. Inhale through your nose and slowly squat down while turning your torso to the left. During the turn, the arms should be slightly bent at the elbows, and the palms clenched into fists. After completing the turn, exhale and repeat the exercise with a turn to the right. In total, perform the exercise 12 times for 8 squats.

The complex ends with the exercise "Hug your shoulders".

Gymnastics Strelnikova with asthma

Performing gymnastics according to the Strelnikova method is also indicated for patients with bronchial asthma. With the help of special breathing exercises, you can reduce the dosage of medications and learn how to prevent asthma attacks. Here are just some of the exercises recommended for this disease:

1. Performed in bed, after waking up. Lying on your back, pull your legs bent at the knees to your chest, while exhaling for a long time through your mouth. Repeat the movement as many times as you can.

2. Put your hands on your waist. While inhaling through your nose, inflate your stomach as much as possible, and then exhale sharply, drawing in your stomach.

3. Breathe alternately through the right and left nostrils. Close the left nostril with your fingers, inhale, then close the right nostril and exhale, then repeat the exercise in reverse order.

4. Sitting, hands on knees. As you inhale, spread your arms to the sides, and as you exhale, pull your left knee to your stomach with your hands. Repeat the exercise, this time pulling your right knee up.

5. Sharply, jerkily inhale through the nose at the expense of "one-two-three", then exhale through the teeth, pronouncing the sounds "z", "sh".

6. Exercise "Lumberjack". Starting position: standing, hands clasped in the castle. While inhaling, raise your hands up, and then, as you exhale, sharply lower them down with the sound “uh” or “uh”.

Gymnastics Strelnikova with sinusitis

To get rid of the disease as soon as possible, exercises should be done in 4 sets, making a small 5-second break between them. The most effective for sinusitis are exercises such as “Palms”, “Crosses”, “Pump”, “Cat”, “Hug Your Shoulders” and “Big Pendulum”. The last exercise is a combination of the “Pump” and “Hug Your Shoulders” exercises: from a standing position, feet shoulder-width apart, on an inhale, lean forward as if working with a pump, and on the next inhale, straighten up and wrap your arms around your shoulders.

Breathing exercises Strelnikova with stuttering

For the treatment of stuttering, it is necessary, first of all, to perform the exercises “Pump” and “Hug your shoulders”, which allow you to improve ventilation of the lungs and develop extremely deep breathing.

As a result of the regular performance of these and other exercises from the Strelnikova gymnastics complex, a person suffering from laryngospasm changes the stereotype of breathing and speech, which helps to get rid of the disease. For best results, gymnastics should be performed daily 2 times a day before meals or 1.5-2 hours after meals.

Breathing exercises Strelnikova for children

Breathing exercises according to Strelnikova can be performed from 3-4 years old. Such gymnastics allows you to increase immunity, so it is especially recommended for children who often suffer from colds. In addition, exercises contribute to the development of flexibility and plasticity, help eliminate postural disorders and, in general, optimize the work of a growing organism.

Before learning gymnastics according to Strelnikova, teach your child to breathe in the air correctly: the breath must be jerky and short, only with the nose. Together with your baby, smell the flower, inhale the aroma of an apple or freshly cut grass, and only then proceed to mastering the three basic exercises: "Palms", "Crosses" and "Pump". Exercises must be done in the rhythm of a drill step (imitating the soldiers on the march, walk 2-3 minutes in place and then you will feel the rhythm).

Contraindications

Breathing exercises according to the Strelnikova method are contraindicated with very high blood pressure, a heart attack, a high degree of myopia, and glaucoma.

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 have nothing to do with 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 on the contrary, 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 air flow. 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.

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

INTRODUCTORY LESSON

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

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

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

When inhaling, slightly close your lips.

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

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

Do not think about where the air will go, think that you are sniffing the air very briefly and noisily (like clapping your hands).

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

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

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

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

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

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

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

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

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

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

Main complex

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

Rules:

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

Breathing exercises Strelnikova

1. Exercise "palms"

I.p. (starting position) - standing:

Stand up straight, arms bent at the elbows (elbows down), and palms forward - “psychic pose”. Standing in this position, you should take short, rhythmic, noisy breaths through your nose while squeezing your palms into fists (the so-called grasping movements. Without a pause, take 4 rhythmic, sharp breaths through your nose. Then lower and rest for 4-5 seconds. Then do another 4 noisy, short breaths and again a pause.

Normally, you need to take 4 breaths 24 times.

This exercise can be done in any starting position. At the beginning of the lesson, you may experience dizziness, that's okay! You can sit down and continue sitting, increasing the pause to 10 seconds.

2. Exercise "chauffeurs"

I.p. - standing, hands clenched into fists and pressed to the stomach at waist level. When inhaling, it is necessary to sharply push the fists down to the floor (do not strain your shoulders, straighten your arms to the end, reaching for the floor). Then return the brushes to the level of the belt in ip. Make 8 breaths in a row. Normally 12 times 8.

3. Exercise "pump" ("inflating a tire")

I.p. - standing, slightly narrower than shoulder width, hands below (o.s. - main stance). Make a slight tilt (reach your hands to the floor, but do not touch) while in the second half of the tilt, take a short and noisy breath through the nose. The breath ends with the inclination. Rise a little, but not completely, and tilt + inhale again. You can imagine that you are inflating a tire in a car. Tilts are performed easily and rhythmically, it is not worth bending low, it is enough to bend down to the level of the belt. Round your back, lower your head. Important!! "Inflate the tire" in the rhythm of the drill step.

Normally, the exercise is performed 12 times.

Restrictions:

Injuries of the spine and head, perennial and radiculitis, increased intracranial, arterial and intraocular pressure, stones in the liver, bladder, kidneys - you should not bend low. The slope is slightly noticeable, but short and noisy breaths are required. Exhalation is passive after inhalation through the mouth, while not opening the mouth wide.

This exercise is quite effective, it can stop a heart attack, an attack of the liver and bronchial asthma.

4. Exercise "cat" (half squat with turn)

I.p. – o.s. (during the exercise, the feet do not come off the floor). Make a dance squat with a turn of the torso to the right and at the same time a short, sharp breath.

Then do the same with a left turn. Exhalations are performed spontaneously. The knees are slightly bent and straightened (do not squat much, but lightly and springy). Hands on the left and right are grasping movements. straight, turn at the waist.

Normally ex. performed 12 times.

5. Exercise "hug your shoulders"

I.p. - standing, arms bent and raised to shoulder level. It is necessary to throw your arms very strongly, as if you would like to hug yourself by your shoulders. And with every movement, a breath is taken. Hands during the "hug" should be parallel to each other; it is not necessary to breed very widely to the side.

Normally, the exercise is performed 12p - 8 breaths-movement. Can be performed in different starting positions.

Restrictions:

Ischemic heart disease, myocardial infarction, congenital heart disease - with these diseases, it is not recommended to do this exercise. It should start from 2 weeks of classes. If the condition is severe, then you need to perform half as many breaths (4, or even 2).

Pregnant women from about 6 months (pregnancy) do not tilt their heads back in this exercise, only the hands perform the exercise, stand straight and look forward.

6. Exercise "big pendulum"

I.p. - standing, legs already shoulders. Lean forward, reach for the floor with your hands - inhale. Immediately, without stopping (slightly bend in the lower back), lean back - hug your shoulders with your hands. Also, inhale. Exhale voluntarily between inhalations.

Normal: 12 times. The exercise can be performed while sitting.

Restrictions:

Osteochondrosis, spinal injuries, displacement of intervertebral discs.

With these diseases, you should limit movement, lean forward a little and bend a little while bending back.

Only after a good mastery of the first 6 exercises, you should proceed to the rest.

You can add one exercise every day from the second part of the complex, before mastering all the others.

7. Head turn exercise

I.p. - standing, legs already shoulders. Turning the head to the right - a short, noisy breath through the nose. Same thing to the left. The head in the middle does not stop, is not tense.

Important to remember! Exhalation must be done through the mouth after each inhalation.

Normal: 12 times.

8. Exercise "ears"

I.p. - standing, legs already shoulders. Slight tilt of the head to the right, to the right shoulder - inhale through the nose. Same thing to the left. Shake your head slightly, looking forward. The exercise is similar to the "Chinese dummy".

Inhalations are performed along with movements. Exhaling, do not open your mouth wide!

Normal: 12 times.

9. Exercise "pendulum head" (down and up)

I.p. - standing, legs already shoulders. Lower your head down (look at the floor) - a short, sharp breath. Raise your head up (look at the ceiling) - inhale. I remind you that exhalations should be between breaths and through the mouth.

Normal: 12 times.

Restrictions:

Head injuries, vegetovascular dystonia, epilepsy, increased intracranial, intraocular, arterial pressure, osteochondrosis of the cervicothoracic region.

With these diseases, you should not make sudden movements with your head in such exercises as “Ears”, “Turns with your head”, “Pendulum with your head”. Perform a small turn of the head, but the breath is noisy and short.

You can do the exercises while sitting.

10. Exercise "rolls"

1) I.p. - standing, left foot forward, right foot back. Transfer the weight of the body to the left leg. Body and legs are straight. Bend your right leg and put it on your toe for balance (but don't lean on it). Squat a little on the left leg, while inhaling through the nose (left leg after squatting should immediately be straightened). Immediately shift the center of gravity to the other leg (leave the body straight) and also squat a little with inhalation (we do not lean on the left leg).

Important to remember:

1 - squats are done along with inhalation;

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

3 - after squatting, the leg should immediately be straightened, and then a roll from foot to foot is performed.

Normal: 12 times.

2) The exercise is performed in the same way as described above, only it is necessary to change the legs.

This exercise is done only in a standing position.

11. Exercise "steps"

1) "Forward step".

I.p. - standing, legs already shoulders. Raise the bent left leg up to the level of the abdomen (straighten the leg from the knee, pull the toe). At the same time, sit down a little on the right leg and take a short, noisy breath. After squatting, the legs must be returned to their original position. Do the same, lifting the other leg forward. The body must be straight.

Normal: 8 times - 8 breaths.

This exercise can be done in any starting position.

Restrictions:

Ischemic heart disease, diseases of the cardiovascular system, myocardial infarction, congenital malformations.

In the presence of leg injuries and thrombophlebitis, you need to perform the exercise while sitting and lying down, very carefully. The pause can be extended up to 10 seconds. With such a disease, a consultation with a surgeon is necessary!

During pregnancy and urolithiasis, do not raise the knee high!

2) Back step.

I.p. - too. The left leg, bent at the knee, is retracted, while crouching a little on the right leg and taking a breath. Return the legs to their original position - exhale. Do the same on the other leg. This exercise is done while standing.

Normal: 4 times - 8 breaths.

Breathing exercises Strelnikova, video lesson

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

The benefits and harms of breathing according to Strelnikova have been controversial for more than a year. People who know about its properties are divided into two camps. Those who are sure that there is only harm from Strelnikova's gymnastics, and those who believe that there is only one benefit from such breathing. But the main thing is to follow the recommendations, take into account contraindications.

The history of the creation of breathing exercises according to Strelnikova

Breathing exercises were invented by Alexandra Nikolaevna Strelnikova. The method was recognized as a system in 1973. Alexandra Nikolaevna was an opera singer. After losing her voice, she improved her mother's system, which was intended for the treatment of asthma.

As a result, together they created breathing exercises that act on various functions of the human body. With the help of the properties of gymnastics, more diseases and ailments are treated. The system is unlike other breathing exercises, because Alexandra Nikolaevna developed unique methods without taking any of the existing gymnastics as a basis. Therefore, its properties are called paradoxical, they contradict the generally accepted rules of breathing, bringing benefits without causing harm.

What is useful breathing exercises Strelnikova

When treated without drugs, with the help of the beneficial properties of Strelnikova's respiratory system, they get rid of problems in different areas.

neuroses of various origins.
Skin diseases.
Problems of the gastrointestinal tract, obesity.
Stuttering, including those not caused by nervous disorders.
Vegetovascular dystonia.
Diseases of the respiratory system.
Sexual disorders.
Helps to quit smoking.

Breathing according to Strelnikova will cure female infertility, but the problem may be unsolvable. If the properties of gymnastics do not help from this disease, they will benefit the psyche. There will be no harm in this case.

Important! To fight the disease in a severe, acute form, they begin with drugs, alleviating the condition. Then it is recommended to move on to Strelnikova's gymnastics.

Indications for the technique

The benefit of Strelnikova's breathing exercises is the effect of its properties on the body, which treats diseases that are poorly amenable to drug treatment. The technique of Alexandra Nikolaevna is prescribed for problems:

bronchi, lungs, upper respiratory tract (pneumonia, asthma, sinusitis, rhinitis, otitis media and the like);
cardiovascular system (angina pectoris, rheumatism, migraine, anemia, leukemia and others);
gastrointestinal tract (hemorrhoids, gastric ulcer, gastritis, constipation and the like);
musculoskeletal system (hernia, sciatica, scoliosis, arthrosis, etc.);
skin (psoriasis, diathesis, eczema and others);
nervous system, including alcoholism, substance abuse and smoking;
endocrine system (diabetes, obesity, mastopathy, etc.);
liver and kidneys, including hepatitis, cirrhosis and polycystic kidney disease.

Important! When the goal is to get the maximum benefit, you should find gymnast Strelnikova specialists in the city, sign up for classes with a professional.

The properties of the respiratory system according to Strelnikova are effective for cleaning blood vessels. For people with problems of the circulatory system, this is a real find, Strelnikova's gymnastics helps to avoid surgery. The harm in this case is from improper execution.

Exercise principles

From gymnastics there will be an effect when Strelnikova's breathing exercises are performed, guided by general rules.

Intensive breaths are the basis of the system. Exhalation occurs spontaneously, without human intervention.
Performing Strelnikova's gymnastics, exhalations are not counted.
There should be three breaths in two seconds, no less.
Together with the inclinations, tension of the muscles of the chest, there is not an exhalation, as is customary in other systems, but an inhalation.

Gymnastics is based on these principles. In yoga, they exhale during bending, contractions, inhale while relaxing, straightening up, in Strelnikova’s gymnastics, even similar exercises are done the other way around. And the benefit in all cases outweighs the potential harm.

Important! Violation of the rhythm of breathing will destroy the meaning of Strelnikova's gymnastics, the benefits of its properties will disappear. When there are some difficulties with this, even under the supervision of an instructor, it is more useful to do yoga, qi-gong, exercise therapy.

Video breathing lessons according to Strelnikova will make classes easier. All the techniques are clearly demonstrated there, the instructor comments on each step of Strelnikova's gymnastics.

Breathing exercises Strelnikova in pictures

Strelnikova's basic gymnastics complex includes universal exercises that are beneficial in any case.

hugging ourselves

Standing straight, the elbows are bent when the arms are raised to the shoulders. A movement is made, as in a hug, a sharp breath. The arms remain in the same position, the head leans back slightly. On inspiration, return to the starting position.

Pendulum

Putting your feet shoulder-width apart, inhale through your nose and bend over. Rising, cross the arms. Then they straighten up, taking the starting position. In the process - exhale through the mouth.

turn your head

Standing, turn the head to the right, take a deep breath. Exhaling, make a turn to the left. Then they return to the center, repeat in reverse order. It is not advised to do it in any other order.

Ears

Inhaling, the head, without sudden movements, is pulled to the left shoulder, while exhaling it is raised. Then repeat vice versa. Starting on the right side, not on the left, is not harmful, but it is useless.

Steps

Standing straight, raise the right leg, bend the knee. The toe is pulled down. The left leg is slightly unfolded, sit down on inspiration. Exhaling change legs.

The second option is more difficult. Standing straight, the right leg is brought behind the back, trying to slap the buttocks. Squat on the left leg while inhaling. Exhaling, they return to the starting position. Change legs, repeat from the beginning. In Strelnikova's gymnastics, "Steps" is the most difficult, but useful part. Harm "Steps" - the load on the joints, the likelihood of dislocation.

Breathing exercises for stuttering

There are many ways to cope with stuttering, one is to read poetry aloud. The second, more productive, is Strelnikova's gymnastics. It is recommended to add specific combinations of sounds to the usual exercises:

performing the "Pump" when bending on the exhale, vowels are pronounced;
during the rest of the exercises, when there is a skill, they add combinations of consonants, syllables ri, re, ra and ru, in fours;
when this is obtained, combinations of consonant sounds with and, y, e, a, fours are added, for example, rir, rur, rer, rar or shishch, schushch, schushch, schushch in any order and in any quantity.

It is useful to inhale with a tilt, holding your breath for eight seconds, in addition to the main complex.

Important! Together with gymnastics, visiting a psychologist, stuttering is treated faster, more reliably. The benefits of stuttering from the properties of Strelnikova's gymnastics are both mental and physical, but speech problems are associated with internal, non-physical problems, they cannot be solved with one breath.

Gymnastics Strelnikova with bronchial asthma

Properties of Alexandra Nikolaevna's technique helps with asthma, is a good prophylactic. Before starting classes, consult with a therapist.

Make a basic set. The emphasis is on “Pump”, “Turn your head”, “Hug yourself”. It is necessary to follow the following recommendations of experts:

all exercises are performed sequentially, without exceeding the load established by the doctor, if it is necessary to increase, this is done gradually;
classes are done regularly, without missing, except when health does not allow;
the execution technique is strictly observed - a sharp full breath, a free exhalation, non-fulfillment will not bring harm, but also benefit.

Some asthma patients no longer need medication after Strelnikova's gymnastics course, while others reduce the use of inhalers. The potential harm from the side effects of drugs and their properties is reduced. Exercises are performed during attacks and are beneficial.

Strelnikova's exercises from the common cold and sinusitis

With sinusitis, sinusitis, rhinitis, breathing according to Strelnikova is not stopped, but the practice is corrected, focusing on the current problem. The properties of Strelnikova's gymnastics eliminate the causes of a runny nose. Use the main set of exercises.

"Palm". Sit straight or stand up. Hands down, palms point forward. Inhale - clench the fist, exhale - unclench. The emphasis is always on inhalation, clenching fists.
"Poles" can be performed either standing or sitting, the main thing is to straighten your back. Hands are pressed at the waist, fists are clenched while inhaling. On exhalation, they lower it, straining their shoulders, and spread their fingers.
"Pump". Straighten your back, lower your arms, put your legs together. Exhale, arch your back up, bending forward. On inhalation, slowly return to the original position.
"Eights" are performed while standing, tilts with a breath and a delay of 8 seconds. When exhaling, straighten to the starting position.
"Cat" is performed only while standing. From this position, while inhaling, they squat down, turning the body to the left. Hands are kept bent at the elbows, with clenched fists. Do it sequentially, then to the left, then to the right.
"Big Pendulum". On inspiration, lean forward slightly, on exhalation, deviate back.
“Hug your shoulders” is done while standing. Bent arms are raised to the shoulders. On a sharp breath, the hands are brought together, as in a hug. On the exhale - bred as wide as possible.

Important! The properties of Strelnikova's gymnastics are suitable for the treatment of allergic rhinitis. In severe attacks, measures are taken in advance, otherwise there will be no benefit.

Weight loss with Strelnikova

A way to lose weight without harm to health, physical, mental - Strelnikova's gymnastics. They lose weight due to the specific effects of its properties on the body.

Exercise keeps the feeling of hunger within the normal range.
Gymnastics Strelnikova normalizes digestion.
Fat cells are broken down more actively.
Metabolic disorders are eliminated.
Thanks to Strelnikova's gymnastics, the nerves are strengthened, there is a surge of vigor and strength.

Important! It is not worth waiting for weight loss by five sizes in a week. When the cause of excess weight is not overeating, an inactive lifestyle, it may take time to eliminate.

Possible harm and contraindications

Breathing according to the Strelnikova method has a number of contraindications. Not engaged in:

severe myopia, glaucoma;
bleeding;
concussion, spinal injury;
osteochondrosis;
temperature above normal;
eye, intracranial pressure above normal;
stones in the gallbladder, kidneys;
severe violations of the internal organs.

When one of the items on the list is, classes will be harmful to health, the condition will worsen. With hypertension, Strelnikova's breathing exercises are performed under the supervision of a doctor.

When the Strelnikova system is taught with an instructor, there is only one contraindication - bleeding. Classes under the supervision of a specialist are safer than private at home. Individually select sets of exercises, monitor the condition, specialists will help with any problem. The properties of Strelnikova's gymnastics, when performed correctly, do not harm.

Important! Consulting a therapist is useful when there is no information about the presence or absence of problems from the list. You can check when it got worse when doing Strelnikova's gymnastics.

Conclusion

The benefits and harms of breathing according to Strelnikova have been studied by doctors. The properties of Alexandra Nikolaevna's technique are beneficial in the treatment of everything. The main thing is to do Strelnikova's gymnastics correctly, if there are contraindications, be careful. Regular exercise will save your health. The property of gymnastics, if performed correctly, will not bring harm. Exceptional benefit.

Opinion and reviews of doctors

Therapists believe that the properties of Strelnikova's gymnastics have proven effective, despite the novelty. Some disagree that the contraindication is internal bleeding. Doctors advise expanding the list during self-study. Experts agree on one thing - the properties of Strelnikova's gymnastics do not cause harm, there will be more benefits under any set of circumstances.

N. D. Egorkina (candidate of medical sciences, physiotherapist of the highest category), says that she was personally acquainted with Alexandra Nikolaevna, collaborated, observed the work. According to Egorkina's experience, regular classes bring results in two weeks. Strelnikova's doctor uses the properties of breathing exercises in the treatment of pneumonia, tuberculosis. The physiotherapist has no doubts about the absence of harm.

Doctor of Medical Sciences M. I. Anokhin agrees with Egorkina. He notes that due to the specifics, the properties of the complex of exercises are especially useful for children and do not bring harm, like other methods. From an early age, respiratory system diseases are prevented, immunity improves. An adult who has been doing gymnastics since childhood does not suffer from most of the diseases treated by Strelnikova's gymnastics. The benefits of its properties, in his opinion, are obvious.

The phenomenon of paradoxical breathing exercises by A.N. Strelnikova is known far beyond the borders of our country. Her results are truly amazing. With the help of a few simple dynamic breathing exercises, some of which are performed while compressing the chest while inhaling, it turned out to be possible to stop an asthma attack in bronchial asthma, get rid of chronic bronchitis and sinusitis, overcome stuttering, restore the lost voice. it is recommended to be performed not only for diseases of the respiratory system, but also for various cardiovascular diseases, vegetovascular dystonia, sexual disorders in women and men. In a short time, she is able to work wonders and helps even bedridden patients in the most severe cases.

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

INTRODUCTORY LESSON

First exercise"Palms" - warm-up. All exercises are described in the main complex, see below.

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

When inhaling, slightly close your lips.

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

Do not think about where the air will go, think that you are sniffing the air very briefly and noisily (like clapping your hands).

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

Second exercise“Polonchiki” is done for 8 breaths without stopping (“eight”). Then 4-5 seconds rest and again 8 breaths. And in this way 12 times (also a “hundred” of 96 movements.

Third exercise"Pump" must be done 12 times - 8 breaths, rest after each "8" 4-5 seconds. (When performing this exercise, there are certain restrictions that are described in the main complex).

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

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

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

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

Main complex

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

Rules:

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

Breathing exercises Strelnikova

1. Exercise "palms"

I.p. (starting position) - standing: Stand up straight, arms bent at the elbows (elbows down), and palms forward - "psychic pose". Standing in this position, you should take short, rhythmic, noisy breaths through your nose while squeezing your palms into fists (the so-called grasping movements. Without a pause, take 4 rhythmic, sharp breaths through your nose. Then lower your hands and rest for 4-5 seconds. Then do another 4 noisy, short breaths and again a pause.

Normally, you need to take 4 breaths 24 times.

2. Exercise "chauffeurs"

Normally 12 times 8.

3. Exercise "pump" ("inflating the tire")

I.p. - standing, legs slightly narrower than shoulder width, arms below (o.s. - main stance). Make a slight tilt (reach your hands to the floor, but do not touch) while in the second half of the tilt, take a short and noisy breath through the nose. The breath ends with the inclination. Rise a little, but not completely, and tilt + inhale again. You can imagine that you are inflating a tire in a car. Tilts are performed easily and rhythmically, it is not worth bending low, it is enough to bend down to the level of the belt. Round your back, lower your head. Important! "Inflate the tire" in the rhythm of the drill step.

Normally, the exercise is performed 12 times.

Restrictions: Injuries of the spine and head, perennial osteochondrosis and radiculitis, increased intracranial, arterial and intraocular pressure, stones in the liver, bladder, kidneys - you should not bend low. The slope is slightly noticeable, but short and noisy breaths are required. Exhalation is passive after inhalation through the mouth, while not opening the mouth wide.

This exercise is quite effective, it can stop a heart attack, an attack of the liver and bronchial asthma.

4. Exercise "cat" (half squat with turn)

I.p. — o.s. (during the exercise, the feet do not come off the floor). Make a dance squat with a turn of the torso to the right and at the same time a short, sharp breath.

Normally ex. performed 12 times.

5. Exercise "Hug your shoulders"

Normally, the exercise is performed 12p - 8 breaths-movement. Can be performed in different starting positions.

Restrictions: Ischemic heart disease, myocardial infarction, congenital heart disease - with these diseases, it is not recommended to do this exercise. It should start from 2 weeks of classes. If the condition is severe, then you need to perform half as many breaths (4, or even 2).

Pregnant women from about 6 months (pregnancy) do not tilt their heads back in this exercise, only the hands perform the exercise, stand straight and look forward.

6. Exercise "big pendulum"

I.p. - standing, legs already shoulders. Lean forward, stretch your hands to the floor - inhale. Immediately, without stopping (slightly bend in the lower back), lean back - hug your shoulders with your hands. Also, inhale. Exhale voluntarily between inhalations.

Normal: 12 times. The exercise can be performed while sitting.

Restrictions: Osteochondrosis, spinal injuries, displacement of intervertebral discs.

With these diseases, you should limit movement, lean forward a little and bend a little while bending back.

Only after a good mastery of the first 6 exercises, you should proceed to the rest.

You can add one exercise every day from the second part of the complex, before mastering all the others.

7. Exercise "head turns"

I.p. - standing, legs already shoulders. Turning the head to the right - a short, noisy breath through the nose. Same thing to the left. The head does not stop in the middle, the neck is not tense.

Important to remember! Exhalation must be done through the mouth after each inhalation.

Normal: 12 times.

8. Exercise "ears"

I.p. - standing, legs already shoulders. Slight tilt of the head to the right, ear to the right shoulder - inhale through the nose. Same thing to the left. Shake your head slightly, looking forward. The exercise is similar to the "Chinese dummy".

Inhalations are performed along with movements. Exhaling, do not open your mouth wide!

Normal: 12 times.

9. Exercise "pendulum head" (down and up)

Normal: 12 times.

Restrictions: Head injuries, vegetovascular dystonia, epilepsy, increased intracranial, intraocular, arterial pressure, osteochondrosis of the cervicothoracic region.

You can do the exercises while sitting.

10. Exercise "rolls"

1. I.p. Standing, left foot forward, right foot back. Transfer the weight of the body to the left leg. Body and legs are straight. Bend your right leg and put it on your toe for balance (but don't lean on it). Squat a little on the left leg, while inhaling through the nose (left leg after squatting should immediately be straightened). Immediately shift the center of gravity to the other leg (leave the body straight) and also squat a little with inhalation (we do not lean on the left leg).

Important to remember:

squats are done with inhalation;
transfer the center of gravity to the leg on which the squat is performed;
after squatting, the leg should immediately be straightened, and then a roll from foot to foot is performed.

Normal: 12 times.

2. The exercise is performed in the same way as described above, only it is necessary to change the legs.

This exercise is done only in a standing position.

11. Exercise "steps"

"Forward step". I.p. - standing, legs already shoulders. Raise the bent left leg up to the level of the abdomen (straighten the leg from the knee, pull the toe). At the same time, sit down a little on the right leg and take a short, noisy breath. After squatting, the legs must be returned to their original position. Do the same, lifting the other leg forward. The body must be straight.

Normal: 8 times - 8 breaths.

This exercise can be done in any starting position.

Restrictions: Ischemic heart disease, diseases of the cardiovascular system, myocardial infarction, congenital malformations.

In the presence of leg injuries and thrombophlebitis, you need to perform the exercise while sitting and lying down, very carefully. The pause can be extended up to 10 seconds. With such a disease, a consultation with a surgeon is necessary!

During pregnancy and urolithiasis, do not raise the knee high!

2. Back step.

Normal: 4 times - 8 breaths.