Who is Strelnikova and her gymnastics. Shallow breathing with elements of physical activity. Exercise principles

Breathing gymnastics by Strelnikova is 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 out loud 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 the exercises "Palms", "Crosses" and "Pump", the main complex includes the 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 for very high blood pressure, a heart attack, a high degree of myopia, and glaucoma.

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As humanity develops, more and more diseases appear. Pharmaceutical companies are investing millions in the development of a variety of drugs, but ordinary people are increasingly preferring folk and alternative methods of healing the body. Modern medicine has long proven that a complete saturation of the body with oxygen can save a person from excess weight and help to cope with some serious diseases.

Based on the characteristics of the human body with the help of breathing to fight diseases, various methods of a healthy lifestyle and cure for ailments have been developed. In Western countries, breathing exercises were implemented in the direction of a healthy lifestyle "oxysize" or "bodyflex", and in the East a fashionable movement "qigong" appeared.

On the territory of the former Soviet Union, the most popular and effective method of healing, based on breathing exercises, is the gymnastics of Alexandra Nikolaevna Strelnikova.

Initially, A. Strelnikova's breathing exercises were intended to restore her singing voice, and she did an excellent job with this. And later, when people began to notice positive changes in other aspects of health, after carrying out these breathing exercises, Strelnikova's gymnastics began to be used to treat many diseases.

This breathing technique really helped to cure diseases, became an effective means of dealing with many human ailments. Subsequently, it gained wide popularity and was even recognized by the Ministry of Health of the Union, and Strelnikova received a document confirming the copyright for the developed methodology.

Alexandra Nikolaevna began her career as an opera diva in the first half of the last century, and after the 2nd World War she became a well-known vocal teacher in the USSR.

The impetus for the development of unique gymnastics was the loss of voice. The way to restore ligaments with the help of breathing exercises was suggested to the singer by her mother. Gradually, the individual elements of the methodology formed a whole system, which turned out to be unusually effective.

In 1972, Strelnikova officially registered her invention with the All-Union Research Institute of State Patent Examination, having received a copyright certificate for it.

Currently, the Center for Respiratory Gymnastics, named after its founder, operates in the capital. The application of this technique has been repeatedly tested in medical institutions of various types, and studies each time confirmed its effectiveness.

Is voice loss such a common problem, readers will ask us. Why are these exercises so popular? The thing is that Strelnikova's method has a beneficial effect not only on the state of the ligaments, but also on the blood, muscles, and respiratory organs.

With this method you can:

1. Raise the general tone.
2. Cure asthma, logoneurosis, angina pectoris, tuberculosis.
3. Get rid of bad habits (smoking).
4. Deal with obesity.

The mechanism of action of the exercises is based on breaths of different frequency and intensity, in which the diaphragm is actively involved. And exhalation, according to Alexandra Nikolaevna, should be carried out spontaneously with the “ejection” of everything unnecessary.

As a preventive measure or for the treatment of diseases, breathing exercises must be done daily for 1 hour. Repeat the exercises both in the morning and in the evening. M.N. Shchetinin (a student of Strelnikova, the creator and leader of the Center mentioned above) recommends 12-15 sessions.

Specific exercises largely depend on the purpose for which they are used. Not having the opportunity to seek help from specialists, they can watch a video of Strelnikova's breathing exercises and master the technique on their own.

The main principles of breathing exercises A. Strelnikova

The main feature of respiratory gymnastics was special breathing technique - energetic inhalation and passive exhalation.
As when sniffing, the air should be inhaled through the nose quickly and noisily, and exhaled through the half-open mouth, trying not to strain at all.

An important point of the technique is that all gymnastics movements must be performed along with exhalations. With this strategy, the muscles become more resilient and strengthen faster. Like many other types of gymnastics, all movements are counted at the same pace, calmly, but energetically.

Movements - breaths of air should take place in multiple series (for example, from 4 to 32 times). And between such series of exercises, short pauses are made - from about 3 to 5 seconds, for a short rest. Strelnikova's complete gymnastics complex consists of more than a dozen different exercises, but only a few of them are considered the main ones.

Indications and benefits of breathing exercises

In fact, Strelkova's breathing exercises, if done correctly and in good health, have no contraindications. However, each of us is worried about something, and sometimes we suffer from some kind of ailment. Therefore, this gymnastics, as well as any effect on the body, must be treated with caution. Let's find out what indications and contraindications, benefits and harms Strelnikova's breathing exercises can bring and in what cases this most often happens.

Breathing exercises according to Strelnikova are not prohibited during a normal pregnancy. Most often, it is used as a preventive technique for respiratory diseases, especially in children. With the right approach, it can cure asthma in children, as evidenced by many positive reviews on the Internet, in print media and on television. She is the best at dealing with this illness.

Also, according to many active followers of Strelnikova,gymnastics helps with:

• respiratory diseases;
• heart and blood vessels;
• musculoskeletal system and nervous system;
• genitourinary system;
• digestion, thyroid gland;
• allergies; viruses; obesity snoring curvature of the nasal septum; diabetes mellitus; anemia; nicotine addiction; stuttering.

Contraindications and possible harm from breathing exercises

If you suffer from chronic diseases, you should be very careful about breathing exercises. At first, the intensity of classes should be minimal, and later increase.

It is important to gradually increase the load in order to reach a good pace without harm to health. The main thing to remember is that improperly performed exercises can bring not good, but harm. At the beginning of the lesson, it is worth resting more often in between sets. When the body is not yet accustomed, it is difficult for it to cope with the increased loads and the results of deep active breathing.

Harm from gymnastics can be in the following cases:

- osteochondrosis of the upper spine;
- injuries of the spine and head;
- acute thrombophlebitis;
- internal bleeding;
- high blood pressure (arterial, ocular, intracranial);
- high body temperature.
Also, do not smoke during periods of gymnastics.

Advantages of gymnastics Strelnikova , as an independent method of healing and getting rid of diseases, consists in a general positive effect on the body. The organs of the body are saturated with oxygen much more than in ordinary life, metabolism and blood circulation improve.

Most often, gymnastics normalizes breathing, restores the strength of the vocal cords, calms the nerves, gets rid of allergies and bronchial asthma, develops the lungs and strengthens muscles, lowers blood pressure and relieves pain during various attacks.

Despite the majority of positive reviews from the use of breathing exercises on oneself, there are also negative examples of its use. Harm from gymnastics occurs in people whose body cannot tolerate respiratory stress. or has an individual intolerance to breathing technique.

In some negative cases of its use, people did not familiarize themselves with the contraindications and did some harm to themselves while doing gymnastics.

So that gymnastics does not cause harm, it is best to consult with your doctor before classes. . Only he knows the characteristics of your body and can unequivocally answer whether you should try this method of self-treatment. In any case, Strelnikova's breathing exercises have brought many benefits to different people around the world, so many people use it on themselves and recommend it to others.

Breathing exercises

Video tutorials on how to do Strelnikova's gymnastics

The benefits of breathing exercises for strength of mind and self-confidence

In the modern world, the opportunity to be in silence with your thoughts is quite rare. Regular breathing exercises will help to establish harmony with yourself, put your mind and body in order, improve psycho-emotional and physical health.

The practice of gymnastics has helped many people, the results are fraught with an incomparable feeling of unity with oneself.

According to psychotherapists, by performing breathing exercises, a person gains unity with himself, harmony, comprehends the ability to find a solution to many problems: to find inner peace, weed out and remove anxieties and heavy thoughts.

Perhaps that is why Strelnikova's gymnastics has helped so many people and has been practiced for many years, gaining more and more new fans.

Interesting fact! Scientists have long established that there is a connection between the internal psychological state of a person and his immunity. The ability, with the help of simple breathing exercises, to bring the system of internal organs to work by filling it with oxygen, helps to increase the body's resistance to various diseases.

For whom is breathing exercises especially useful?

Frequent practice of breathing exercises is especially beneficial for middle-aged and elderly people. During this age period, the regenerative abilities of the body decrease, resistance to diseases decreases and immunity decreases.

With the help of breathing practices, you can solve the feeling of inexplicable fear, panic conditions, heart palpitations and sudden attacks of psychosomatic asthma. Just 1 hour of practice will help relieve psycho-emotional stress, gain confidence and breathe deeply.

Popular Action Exercises

Exercise "Fire breath"

This exercise is able to clear the mind and replenish internal energy. Performing it is quite simple.

1. Straighten your back, close your eyes.
2. We connect together the index and thumb fingers on each hand so that they are connected in a circle. The other fingers should be stretchable.
3. We direct the palms up. Hands should be on your knees. The hands rest with the wrists on the knees. You need to breathe through your nose.
4. We try to keep our attention on direct breathing. After each exhalation, we powerfully compress the abdominal muscles.
5. We exhale air sharply, only through the nose.
6. We press the stomach to the spine. Powerful exhalation.
7. After - a short breath. Only the belly moves. We do not strain the press. The face is relaxed. The chest does not move.
8. We rest for half a minute.

Repeat this at the end of each set. For the best effect from the practice, perform 3 sets of 10 times.

Exercise "20 breaths"

1. Take 4 short breaths and then 4 short breaths.
2. Then a deep breath in and out. We breathe through the nose.
3. Perform each hike through the nose. Perform each approach 4 times. You should get 20 exhalations and inhalations, without stopping. Everything is done without interruption.
4. Breathing is whole and coherent. After a while, the in-breaths and out-breaths will become conscious and relaxed and become continuous. Gradually you will reach the pace that suits you best.

With regular performance of this exercise, breathing cycles are normalized and nervous tension is relieved.

Exercise "Tonic and relaxing"

This exercise cleanses the body, improves brain activity and strengthens the nervous system.

1. We take the lotus position. Head, back, neck on the same line - straight. Shoulders are melted.
2. We report the breath to the pulse. You need to feel the pulse on your hand and remember its rhythm.
3. Continue execution to the rhythm of the pulse. In harmony with yourself.
4. Deep breath, release the lungs. We inhale through the left nostril.
5. We make a delay, exhale air through the right nostril, inhale with the right.
6. Exhale with the left. We alternate. It turns out one cycle.

If on the count, then the following proportions should be observed: inhaled, one, pause, four, exhaled, two.

As a result of this exercise comes physical and emotional peace. A balance is achieved between the positive forces in the body. There is a proper redistribution of forces.

Maintaining the necessary state of internal balance with the help of breath holding helps to improve the functioning of the lungs, spleen, stomach, and intestines. Constant adherence to the correct technique of breathing exercises reduces the risk of asthmatic and sclerotic phenomena.

Because breathing is life, and if you breathe properly, you will live long.

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Alexandra Severovna Strelnikova, a singing teacher, invented her own method of breathing exercises. Some of his principles look at least unusual. Because of this, Strelnikova, whose indications and contraindications we will consider in the article, is called paradoxical in some sources.

How did the method come about?

A. S. Strelnikova had a daughter who was very ill in her youth. She often had heart attacks. Once it happened when there was nowhere to wait for medical help. Then she began to breathe the way her mother taught her. By morning, the pain gradually subsided, and the rhythm of the heart became the same.

Since then, this method has been practiced by A. N. Strelnikova. Respiratory gymnastics, according to some doctors, also has contraindications. But the daughter, despite illnesses in her youth, recovered, and even in her old age she did not suffer from heart disease and osteochondrosis.

Many celebrities, including Alla Pugacheva, Larisa Golubkina and Lyudmila Kasatkina, took lessons from her. Despite the fact that Strelnikova’s gymnastics has contraindications, in 1972 the woman still managed to obtain a patent.

Until that time, official medicine tried to ignore the technique. But in the 70s, a certificate was obtained for the development of a method for treating various diseases.

An experiment was set up, but the results were not high. Only a few people were able to recover then. Therefore, Strelnikova's breathing exercises, the indications and contraindications of which were studied in practice, were found to be ineffective.

A. N. Strelnikova had to prove for many years the necessity and benefits of her mother's methodology.

Consider the main principles on which it is based.

Basic Rules

The peculiarity of the method is inhalation. It must be done quickly and vigorously, with force and short. Air is actively drawn in through the nose with noise.

Exhalation, on the contrary, is done smoothly and slowly through the mouth. However, no effort is required here. The process proceeds naturally, freely, calmly and without obstacles.

Each of the exercises is performed with a count and controlling breathing. If all elements are performed sequentially, then you will not go astray.

Inhalations and movements in gymnastics are one.

The rhythm here is the same as in the march step. The exercise is subject at the same time to a certain pace. Each of the elements lasts less than a second.

Exercises can be performed in a standing, sitting and lying position, depending on the condition of the person.

All of them are repeated in multiples of four. After mastering gymnastics, the count increases by 2 times, and then gradually up to 32. The maximum number of breaths can be 96. Of course, at first this seems unrealistic, but gradually it can become realizable.

All classes are held in a cheerful mood, which increases the healing effect.

Let's go directly to the exercises that make up Strelnikova's gymnastics. We will discuss the contraindications after that. They must be studied before starting classes.

Exercise 1

The head should be turned from right to left. A short and noisy breath is taken at the very end. The wings of the nose can be compressed, but not inflated. Try it in front of a mirror first.

Exercise 2 "Ears"

The same is done with head tilts. A sharp breath should fall on the final point.

Exercise 3 "Small pendulum"

The head should be tilted first forward and then back. A short and quick breath falls at the end of the movement.

Exercise 4 "Hug your shoulders"

The arms should be bent at the elbows at shoulder level. Alternately, they should be reduced, raising one or the other hand higher. A noisy breath is produced during compression of the lungs.

Exercise 5 "Pump"

Make body bends forward with springy movements. Inhalation occurs at the lowest point.

Exercise 6

Tilts in this case produce back. Hands are raised and brought together. Inhalation is done at the extreme point.

Exercise 7 "Squats"

Springing movements are performed in a half-lunge, while the arms are lowered and brought together. Inhalation is done at the moment of the extreme point when squatting.

Exercise 8 "Big Pendulum"

Tilts forward and backward are made, like a pendulum. Breaths are taken at the extreme points.

General contraindications

Gymnastics Strelnikova has contraindications for myopia, glaucoma and blood pressure. In addition, you should not combine this practice with others such as the yoga system or qigong, even though you can even find some similarities in these practices.

But in wrestling, running, swimming, the combination is quite acceptable.

Gymnastics Strelnikova with bronchitis

All infections that occur in the respiratory tract cause various changes. Strelnikova's breathing exercises have no contraindications for bronchitis. On the contrary, it helps in both acute and chronic forms. Of course, changes will not happen as quickly as we would like. Therefore, you need to be patient.

If you feel the accumulation of sputum when coughing, then you should not use force to cough up. This can damage the vocal cords. If a coughing fit is approaching, do not cover your mouth with your hands and turn away. You need to lower your head, and put your hands in such a way that the fossa on the navel remains between the palms, and press them on the stomach.

Gymnastics Strelnikova: indications and contraindications for asthma

If bronchitis is not treated on time, the disease can develop into asthma. Its main symptoms are periodically appearing. This is caused by spasms in the bronchi. This disease is severe. Complex remedies are used to cure it, but there is always a risk that they may not be nearby. Then the case may end with rehabilitation in a hospital setting.

Gymnastics Strelnikova has no contraindications for asthma. If you master the exercises, then they can help in moments of asthma attacks. The exercise "Pump" with the tilt of the torso will help.

Bending down, take a few sharp breaths, and then, straightening up, but not straightening completely, exhale through the mouth. After that, they lean forward slightly again. Lowering your head, inhale noisily and sharply. They unbend again and exhale quite calmly. After a break of a few seconds, the exercise is repeated. So you need to do for a quarter of an hour before the onset of relief.

You can wear a wide belt around your waist or wrap it in a towel without pulling it tight. As you inhale, feel the support on your lower back. Then Strelnikova's gymnastics with asthma will be easier and more correct.

Other exercises that help with an attack are Head Turns and Hug Shoulders. They are performed in a sitting position with breaks of 10 seconds.

Start with the pump. If the exercise does not help, go to "Hug your shoulders", and after it - to "Turn your head." If even then the asthma attack did not go away, it's okay! Be sure to try again next time. One day you will succeed and then, to cope with the next crisis, medications will no longer be needed.

There are many examples of achieving positive results. So, according to the testimonies of people who practiced the method, you can stop an asthma attack right on the street or in any place where the disease has caught. The main thing is not to get confused, but to start doing exercises. And the attack will recede.

If the house and have to climb on foot, some have shortness of breath already on the way. In this case, you should not take deep breaths or any physical exercises. It is best to bend down to the floor so that your hands hang below your knees, and stay in this position for 5-6 seconds. If it's still hard, put your hands on your knees and continue to stand like that, trying to restore your breath with calm and deep breaths.

Gymnastics according to Strelnikova: indications and contraindications for weight loss

Women who want to lose extra pounds are very lucky. They have the ability to realize this without any debilitating diets. A. N. Strelnikova herself serves as proof of the positive effect. If you look at her figure, captured at 77 years old, then the trained eye of women will determine that she is wearing clothes of the 48th size. In addition, at that age she wore shoes with high heels. From the memoirs, you will learn that Strelnikova did not recognize any diets, she loved sweets and often spoiled herself with them at night. And even so, she still had a beautiful slender figure! Probably, many women will be inspired by the information and decide to try breathing exercises.

You need to do the whole complex about three times a day. The performance of gymnastics "sleeveless" is excluded. Proper exercise will give you a lot of pleasure. And when you notice the result, you will even be surprised, as the body will become more mobile, and the body will improve.

Smokers, even if they did not strive for such an effect, may “get overwhelmed” with smoking. At least it is guaranteed that fewer cigarettes will be consumed per day.

Conclusion

A. N. Strelnikova worked with the most severe patients. She was not stopped by the fact that the ambulance even refused to come to some patients. Although Strelnikova’s gymnastics had contraindications, for Alexandra Nikolaevna the main thing was the desire and readiness of a person to recover. She could not bear only laziness.

On the Internet, there are different opinions that Strelnikova's gymnastics evokes. Reviews, contraindications and indications, opinions of ordinary people and specialists - all this can be found in the media quite often. For example, many state that health is improving. But those who then stopped the practice noticed that it became bad again, and sometimes even worse. From this the conclusion suggests itself: if you take up the improvement of your body, then you must always continue to do this. It is not necessary that the described method be used. The main thing is to take responsibility for your own health and well-being. Then no attacks and crises will be terrible.

Strelnikova Alexandra Nikolaevna is the author of the famous gymnastics, which helped not only her, but also many people to gain health. She was an opera singer and used breathing exercises from future gymnastics because she lost her voice. The singer was forced to invent a means to return the conversational and singing voice. Later Strelnikova A.N. became a teacher-vocalist and, having an unhealthy heart, helped herself in attacks of suffocation with a self-developed breathing system.

“Respiratory gymnastics according to Strelnikova (master class) is a film saturated with high-quality material that will tell about the well-known recovery system.

Video lesson "Respiratory gymnastics according to Strelnikova (master class)"

What is the benefit of this system?

Gymnastics Strelnikova has a tremendous impact on human health:

• helps with stuttering, asthma, myopia;
• improve mood, brain function, memory;
• effectively fights stoop, scoliosis, problems of the genitourinary system of children;
• affects the treatment of neurosis, hypertension, vegetovascular dystonia;
• massages the internal organs and trains all parts of the body.

This gymnastics consists in a therapeutic combination of short breaths, exhalations and movements.

This training video is a film by Mikhail Nikolaevich Shchetinin, a student of A.N. Strelnikova. The author of gymnastics gave him all the accumulated knowledge about the health system.

M.N. Shchetinin filled this film with a variety of material.

The main set of exercises

A student of Strelnikova A.N. teaches basic breathing exercises. It includes the following exercises:

1. Common elements:
   • "Palms";
   • "Shoulders";
   • "Pump";
   • "Cat";
   • "Hug your shoulders";
   • "Big Pendulum".
2. Head movements:
   • "Turns";
   • "Chinese dummy";
   • "Little pendulum".
3. Exercise with active use of the legs:
   • "Rolls";
   • "Steps".

The trainer gave advice regarding the rhythm of the exercises and the number of repetitions of each exercise. He gave recommendations on the account of the frequency of classes.

It is important for a person who wants to improve his health with Strelnikova's breathing exercises to remember and learn the correct execution of inhalations and exhalations, the position of the body and limbs during exercises, and the range of motion. These aspects are important in that their precise implementation, classes will become effective and a person will not harm himself.

And when a tragedy happened: a talented opera singer of the twentieth century, unexpectedly at the peak of her fame, lost the most precious thing - her voice, she did not give up.

In a “duet” with her mother, Alexandra Severovna, who started developing breathing exercises for the treatment of asthma back in the 30s and 40s of the last century, Alexandra Nikolaevna continued to develop this knowledge.

As a result, mother and daughter created a unique respiratory gymnastics, which not only restored singing voices, but also had a healing effect on a variety of ailments: diseases of the respiratory and cardiovascular systems (including vegetovascular dystonia), neuroses, skin diseases, stuttering, sexual disorders in both women and men, as well as smoking, and problems with the gastrointestinal tract.

By that time, the extraordinary founders of the paradoxical gymnastics of the Strelnikovs worked as vocal teachers, giving voice lessons to many famous artists: Lyudmila Kasatkina and Armen Dzhigarkhanyan, Andrei Mironov and Margarita Terekhova, Tatyana Vasilyeva, Larisa Golubkina and others.

Regular Strelnikov gymnastics was used by: Lyubov Kazarnovskaya and Alla Pugacheva, Valery Leontiev and Sofia Rotaru.

What is the essence of Strelnikova's breathing technique?

Only in 1973 was Strelnikova's respiratory system recognized as official medicine, later called paradoxical. Unlike conventional breathing exercises, where special attention is paid to the duration of breath holding and exhalation, this accessible and simple method is based on a forced, powerful inhalation through the nose, while exhalation remains passive and is performed in an arbitrary form.

Moreover, Strelnikova’s therapeutic exercises categorically prohibit holding air or pushing it out of the lungs when exhaling!

At the same time, a powerful, active breath is combined with dynamic compression of the chest during movement, which creates an additional supply of oxygen to the tissues of the body and contributes to its recovery. Due to the inverse coordination of breathing and movement, the development of muscles associated with is stimulated.

The effect of such actions can be felt in 10-15 minutes! Breathing becomes easier, lightness appears in the body, a surge of strength is felt, vitality and efficiency increase, mood improves noticeably.

Does Strelnikova's gymnastics have contraindications?

Despite the high efficiency and popularity of Strelnikova's breathing exercises in our country and abroad, she still has some contraindications:

• Severe pathologies of any organs and systems;

• Acute febrile conditions with high temperature;

• Injuries of the spine and bruises of the brain;

• Chronic osteochondrosis of the neck;

• Bleeding of various etiologies;

• High arterial, intracranial or eye pressure;

• High myopia;

• Glaucoma;

• Acute thrombophlebitis;

• The presence of stones in the kidneys or in the gallbladder;

• Serious violations of cardiovascular activity.

You can answer in the affirmative to the question: is the breathing system according to Strelnikova right for you, after a detailed consultation with your doctor.

There were phenomenal cases when this technique, performed in a gentle mode, alleviated the condition even in bedridden patients!

A set of breathing exercises according to Strelnikova

Before you first master Strelnikova's gymnastics exercises, you need to remember a few basic rules:

1. Beginners should learn to take a noisy, active breath, when the wings of the nose are involuntarily pressed against the septum. A powerful energetic breath should be akin to clapping your hands. So sharply people usually sniff the smell of burning when shouting: “Fire!”

2. Exhalation, according to Strelnikova, should be smooth, natural, removing the remaining air through the mouth. In this case, the exhalation should be arbitrary, without any effort. The desire to actively exhale can lead not only to a failure of the respiratory rhythm, but also to hyperventilation of the lungs.

3. Exercises that help restore proper breathing must be performed at the expense. Thus, all elements of the technique will be correctly done, and this will help to eliminate failures in the rhythm.

4. The maximum effect of exercises is achieved in the rhythm of the marching step. With regular training, you can reach the top when each element of the session is completed in less than a second.

5. The movement and inhalation performed is a single “stroke” of breathing exercises according to Strelnikova. They must be done at the same time, but in no case in turn. It does not matter whether the patient is standing, sitting or lying down. It depends on his condition and the severity of the disease.

7. Between the series of performed elements of paradoxical breathing exercises, you need to arrange no more than a 10-second pause for rest. The class schedule, in this case, will look like this:

1-2 days: 24 sets or repetitions of 4 breaths with pauses of 7-10 seconds;
3-4 day: 12 sets of 8 breaths and the same pauses;
5-6 days: 6 sets of 16 breaths and 10-second pauses;
7-8 days and later: 3 sets of 32 breaths with identical pauses.

8. In addition to the rhythm, it is very important to maintain good spirits and good mood when doing these exercises. In this way, you can achieve the best effect in healing the body and losing weight, if it is the goal.

For healthy people, Strelnikova’s breathing exercises for weight loss suggest starting all exercises with an intensity of 12 sets of 8 breaths, but after every 4 sets, rest for a 10-30 second pause.

After 30 days of training, rest pauses can be smoothly reduced to 3-5 seconds, provided you feel well (slight fatigue and dizziness may occur due to temporary oversaturation of the brain with oxygen, but this condition should normally disappear quickly).

Over time, the body will get used to the loads and the abundance of oxygen, it will be easier for you to achieve the desired size. And after that, you can leave a half-hour (or in emergency cases 15 minutes) session per day to strengthen immunity and stabilize weight.

All exercises of Strelnikova's gymnastics at the very beginning do not need to be done. Even the basic complex of 12 training episodes must be divided, having mastered the first three sessions, add one more daily until the full complex.

I. "Palms" or "Fists". Turn your open palms away from you, and point your elbows in a bent state vertically down. (This pose is often referred to as the "psychic pose"). We take powerful, noisy breaths, sharply clenching our hands into fists. Repeat 4 times, each time exhaling slowly. After 4 inhales and exhales, pause for 3-4 seconds. Repeat the whole series 24 times.

II. "The chauffeurs". I.p. (starting position): stand up straight, feet shoulder-width apart. Relax your shoulders and raise your head. Clench your hands into fists and place them at waist level. On inspiration, sharply throw your hands down, open your fists and spread your fingers. "Shoulder straps" - the muscles of the shoulders, forearm and hands at this moment should experience tension. The first series - 8 breaths with a 3-4 second pause. The total number is 12 episodes.

III. "Pump or "Pump". I.p., as in ex. No. 2 (you can put your legs wider than your shoulders), lower your shoulders themselves, and stretch your arms along the body. Slowly bend over, imagining a pump or crumpled paper in your hands, inhaling sharply and noisily. Then exhale slowly. The series consists of 8 breaths-tilts-exhalations, and the exercise consists of 12 series. Between them you need to make a 3-second pause.

Add the following exercises one at a time:

IV. "Cat". I.p., as in ex. No. 2, but we put the legs already shoulders (at a distance of the width of the hips). Relax your shoulders, lower your arms along the body. On a sharp breath, sit down shallowly, at the same time turning the body to the right side. At the same time, we bend our arms at the elbows, and squeeze our fingers into fists. Exhaling, we return to the I.p., and then we repeat the exercise in a mirror way (with a turn to the left). The total number is 12 series of 8 squats-breaths in each direction.

v. "Hug your shoulders." I.p., as in ex. No. 2. Bend your arms at the elbows and raise them to shoulder level so that the left hand is above the right elbow, and the right hand is above the left. Then, sharply, with an inhalation, hug yourself without crossing or changing hands. One of the hands will hug the shoulder, the other - the armpit. Exhalation is slow when returning to I.p. The session consists of 8 breath movements, the total number of approaches (sessions) is 12.

VII. "Head Turns" I.p. - basic, but feet hip-width apart. Perform alternate turns of the head to the right and left, without delaying, in parallel, take sharp breaths. Exhalation goes involuntarily through a slightly open mouth. The session includes 8 movements-breaths, between them there are pauses of 3-4 seconds. There are 12 sessions in total.

VIII. "Ears". I.p. - main. We perform head shaking: to the right - we take out the right shoulder, to the left - the left, making noisy breaths with the nose with each movement. Do not raise your shoulders, do not strain your neck and body. Reminds me of a "tumbler": "Ai-ai-ai!" The number of movements, pauses and sessions, as in the previous exercises.

You can move on to the final exercises from the basic cycle: “Pendulum Head”, “Rolls” and “Steps” when the most simple first 8 are fully mastered.

Breathing gymnastics A.N. Strelnikova is indicated as a method of prevention and treatment (if there are no contraindications) for most people, including even (under the supervision of a physician).

As a way of treatment: it is performed twice a day on an empty stomach or an hour and a half after any meal.

As a way to prevent: in the morning to invigorate and strengthen the immune system or in the evening to get rid of accumulated fatigue.

Breathing exercises according to the Strelnikova method: experienced reviews

Due to the great popularity of this technique of correct breathing on the Internet and among ordinary readers of brochures, you can find a variety of opinions about the results of classes:

Maxim warns that special attention should be paid to contraindications to any of. The individual characteristics of each organism are different. And thoughtlessly following advertising can be dangerous! Self-administration of fashionable procedures, no matter how useful they may be, can harm your nature.

However, on the advice of doctors, starting with small dosed loads, you can move on to more intense ones and get the maximum benefit from saturating the cells of the body with oxygen.

Sergei: “... Somehow I came across a brochure describing the breathing technique according to Strelnikova. There was no Internet then in the country. I was convinced of the effectiveness of this gymnastics very soon, but it's a pity that laziness does not allow me to do it regularly. Rescues breathing exercises when "squeeze". And for that, thank you very much! »

Elena writes that she has been practicing an effective technique for 5-6 years, but periodically takes breaks for 2-3 months because of laziness. She likes that when exercising while inhaling, the diaphragm contracts, the blood is enriched with oxygen, and all vital processes in the body are normalized. Engaged in only 10 minutes in the morning and after work.

As a result: excellent mood, loves to sing, voice sounds better, snot passes in winter, if the stomach, head or something else hurts, then the discomfort becomes dull or disappears. Metabolism improves, the figure is a wasp waist, muscle tone is strengthened. Recommends to everyone!

Volzhanka complains that she has long suffered from VHD (vegetovascular dystonia), which, due to frequent stresses, has been joined by neurosis. She was a frequent patient in hospitals, droppers with vasodilators were prescribed, but soon everything repeated.

I became interested in alternative methods of treatment and bought a book by A.N. Strelnikova. Regular classes without interruption twice a day for 9-10 months cured not only nervous, but also chronic colds. Now she uses this complex only for preventive purposes.

Olga: “... For only 6-7 months, instead of exercising in the morning, I did gymnastics for Strelnikova. Satisfied with the result! I lost weight, my respiratory system was restored, I feel great! I recommend! »