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

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

By practicing this system, you can stop slouching and improve the flexibility of your body. Breathing exercises according to Strelnikova are effective for developing myopia - it is possible to stop the deterioration of vision. Strelnikova’s “gynecological complex” has a therapeutic effect in some typical female diseases, for example, polycystic ovaries and endometriosis.

Warm-up

It is logical that Strelnikova’s breathing exercises and warm-up exercises are the first thing to master. There are only three of them: “Palms”, “Epaulettes” and “Pump”.

"Palms." You need to stand up straight and turn your palms forward, without moving your arms far from your body. Then take 4 breaths through your nose at intervals of 3 to 5 seconds. In total, you need to do about 24 repetitions (i.e., a total of 96 movements). On the contrary, you need to exhale through your mouth, quietly and effortlessly. Nasal inhalations should be taken without squeezing your lips too tightly. After inhaling, you need to open your lips slightly, then you will exhale as you should, spontaneously. Also make sure that your shoulders do not rise during the exercise. Don't be alarmed if you feel a little dizzy at first - this will go away as you go.

"Epaulettes." Stand with your back straight and press your hands into fists to your sides. Take 8 breaths without pauses, then break for 4-5 seconds and repeat. The norm for the exercise is 12 repetitions. As you inhale, forcefully push your arms down, as if throwing something. As you inhale, your shoulders should tense, your arms should extend to their full length, and your fingers should spread out.

“Pump.” Stand with your back straight, and then bend over slightly. Your back should be round and your gaze should be directed to the floor. Inhale in the lower position. Raise yourself slightly, exhaling through your mouth. You need to perform 8 consecutive bends with inhalations, then pause for 3-5 seconds and do it again. A total of 12 repetitions are required, as in the second exercise. However, there are contraindications for performing:

• injured spine,
• traumatic brain injuries,
• long-standing osteochondrosis,
• intracranial, arterial or ocular pressure significantly higher than normal,
• kidney, liver stones, bladder stones.

Three warm-up exercises should take 15–20 minutes in the mornings and evenings. Then master one of the exercises per day that the “Main Complex” offers.

Gymnastics Basics

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

1. The inhalation is always gusty, short and noisy. During classes, you need to concentrate only on nasal inhalations.
2. Exhalation should be done on its own, without tension, through the mouth. There should be no noise when you exhale.
3. All movements require one breath.
4. The count is always only by 8.

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

The first exercise will be “Cat”. Without lifting your feet from the ground, do a shallow, springy squat, at the same time turn to the right and inhale. Repeat this in left side. Don't bend your back and use your hands as if you were grabbing something. A total of 12 repetitions of 8 breaths with movements are required.

“Hug your shoulders.” Your starting position is standing, with your arms raised to your shoulders and elbows bent. Make a strong throw of your arms, as if you want to hug yourself by the shoulders; Inhale throughout all movements. Don't spread your arms too far apart, try to keep them parallel. You need to inhale 8 times for 12 repetitions. Contraindications for use:

• history of heart attack,
• heart defects,
• ischemic heart disease.

"Big Pendulum" Place your feet slightly less than your shoulders apart. Lean forward with your arms extended towards the floor and inhale. Without any pause, bend back and wrap your arms around your shoulders, also inhaling. Do not forget that you only need to exhale passively. Perform 8 times 12 repetitions. Contraindications:

• injured spine,
• long-standing osteochondrosis,
• displaced intervertebral discs.

Only after qualitatively mastering the three warm-up exercises and the first three basic exercises can you begin to master the entire complex. Extend your workouts by one new exercise per day.

"Head turns." Place your feet wider than your shoulders. Make head turns different sides without stopping in the middle and inhale throughout all turns. Exhale through your mouth. It is necessary to perform 12 repetitions 8 times.

"Ears". The starting position is the same. Make shallow tilts of your head to the left and right, pointing your ear towards your shoulder; inhale as you bend. And so 12 repetitions 8 times.

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

• old cervical osteochondrosis,
• traumatic brain injuries,
• epileptic seizures,
• intracranial, intraocular or blood pressure significantly higher than normal.

"Rifles". Place your left leg forward and take your right leg back. Bend your right knee and squat down on your left leg while inhaling. Immediately change to your right leg, bending your left, also while inhaling. 12 repetitions of 8 breaths each.

"Forward Step" Stand with your feet slightly less than shoulder-width apart and lift your left leg with your knee bent toward your stomach. Squat down on your right leg, inhale and straighten it back. Do the same with the other leg. 8 repetitions of 8 breaths. Contraindications:

• ischemic heart disease,
• history of heart attack,
• heart defects.

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

“Back step.” Extend your left leg back, squatting slightly on your right and inhaling. Return to the starting pose with an exhalation. Repeat with the other leg. In total, you need to perform 4 repetitions of 8 breaths.

How to study Strelnikova's program correctly

The breathing training technique offered by gymnastics according to Strelnikova’s program is studied in a certain order. At first, you do only three warm-up exercises - “Palms”, “Epaulettes” and “Pump”. On the second day, add the “Cat” to them, on the third – “Hug your shoulders”, on the fourth – “Big Pendulum”, then, if you feel the need for it, practice these six exercises. After practicing, add other exercises in turn: “Turns of the head”, “Ears”, “Pendulum with the head”, “Rolls” and “Steps”.

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

The maximum benefit from training using the Strelnikova method is possible only when you practice regularly. Dr. Shchetinin, a follower of Alexandra Strelnikova, advises practicing breathing exercises all your life, making it a habit in order to stay in constant tone. Strelnikova’s gymnastics, however, has some general contraindications to exercise:

• arterial, intracranial or ocular pressure exceeding normal,
• high degree of myopia,
• spinal injuries,
• the presence of diseases of the cardiovascular system,
• traumatic brain injuries,
• fever,
• gall and kidney stones,
• long-standing cervical osteochondrosis,
• glaucoma,
• thrombophlebitis in acute form,
• the presence of diseases with internal bleeding.

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

Any adult understands perfectly well that a child from the very beginning early age you need to learn to pronounce words correctly, sing, draw, read and write. However, few parents think about the fact that their son or daughter must breathe properly in order to be healthy. And they definitely need to be taught this.

Unfortunately, most people breathe incorrectly. And this sooner or later leads them to the need to undergo expensive treatment and take pharmacological drugs. However, all this can be avoided by regularly doing Strelnikova’s breathing exercises. What kind of technique is this, and what diseases can it cure?

A little history

Many centuries ago, one of the Indian sages told people that if they take care of their breathing, they will live happily and long. And these words are not empty at all.

Study the mechanisms of breathing and take control of this important physiological process people tried in ancient times primitive society. Man studied himself in unity with nature. At the same time, he noted the direct connection between health and breathing.

In the medical treatises of ancient doctors one can find a huge amount of information that reflects the constant interest that people never stopped showing in this invisible thread of life. Many theories and concepts of breathing have been reflected in a variety of philosophical and scientific schools. Special gymnastics in this direction were developed here to promote health improvement.

However, people began to pay special attention to breathing only in the mid-20th century. After all, it was during this period that many diseases arose that were caused by the rapid development of high-tech civilization. In this regard, it was necessary to urgently search unconventional methods combating pathologies for which medications helped little. And here they came to the rescue simple methods, the essence of which is proper breathing. One of them was gymnastics, proposed by Alexandra Nikolaevna Strelnikova.

Paradoxical method

Breathing exercises by A. N. Strelnikova are more than one hundred quickly performed body movements. Their characteristic feature are breaths. They are performed at the very end of the movements. The chest is necessarily compressed. That is why the technique is called paradoxical.

A similar method of healing was discovered by Alexandra Severovna Strelnikova. This is the mother of Alexandra Nikolaevna herself, who taught singing. She developed her breathing exercises to train her students’ voices, without even imagining that these exercises could heal people.

The discovery was made completely unexpectedly. Alexandra Nikolaevna, who in her youth suffered from frequent heart attacks, one night tried to get rid of one of the most severe of them, since at that time there was no possibility of receiving emergency medical care. To alleviate her condition, she began doing breathing exercises developed by her mother. As a result, the suffocation subsided, and the heart began to beat at a normal rhythm. Since then, Alexandra Nikolaevna Strelnikova began to regularly perform this paradoxical gymnastics. Thanks to such exercises, when she reached old age, she did not have heart problems or high blood pressure. blood pressure and did not suffer from osteochondrosis.

According to the method they created, mother and daughter Strelnikov taught singing. Among their students were Larisa Golubkina, Alla Pugacheva and Andrei Mironov, Armen Dzhigarkhanyan and many other singers and actors. In 1972, Alexandra Nikolaevna even received a patent that approved new way treatment of diseases associated with voice loss.

The paradoxical technique began to be used to improve people’s health. Special attention At the same time, Strelnikova focused on getting rid of such a terrible disease as bronchial asthma. One of the patients cured by Alexandra Nikolaevna was Mikhail Shchetinin. He was so carried away by this technique that he became Strelnikova’s student and follower. Shchetinin still practices therapeutic exercises and develops new exercises. He also wrote a book about Strelnikova’s breathing exercises.

Doctors' opinions

How effective is Strelnikova’s breathing exercises? Reviews from doctors on this matter are mixed. Some of them recognize the technique and consider it an excellent means of curing many diseases, including the lungs, bronchi, nervous system, blood vessels and heart. But there are other reviews about Strelnikova’s breathing exercises. Some doctors categorically deny the benefits of the exercises she developed, without mentioning at all those cases when their implementation returned people to health. There is also an opinion about the possibility of using the technique only after it has been given scientific justification.

But, be that as it may, many people leave excellent reviews about Strelnikova’s breathing exercises. Her exercises have successfully established themselves in our lives, and today anyone who wishes can familiarize themselves with them and put them into practice in the future.

Advantages of the method

According to experts, the big advantages of Strelnikova’s breathing exercises are:

A combination of movements with all available cyclic movements (swimming, running, walking);

The ability to restore the functions of those organs that were destroyed by the disease;

A positive effect on the body as a whole, as well as the inclusion of all muscles in the work;

Possibility of affordable disease prevention;

Increase in lung volume;

Possibility of training in any conditions and without special equipment.

According to experts, breathing exercises using the Strelnikova method are indicated for both adults and children.

What diseases can you get rid of?

Strelnikova’s breathing exercises are recommended for the treatment of the following ailments:

Asthma, as well as chronic diseases of the lungs and bronchi;

Bronchitis and sinusitis;

Rhinitis (chronic runny nose);

Pneumonia;

Diabetes mellitus, as well as its complications;

Neuroses and neurogenic diseases;

Hypertension;

Asthenoneurosis with hypotension;

Stuttering;

Ulcers (non-aggravated form);

Angina pectoris.

In addition, breathing exercises using the Strelnikova method help activate the immune system and also increase the body’s protective and adaptive forces. Unique exercises, judging by patient reviews, allow you to get rid of stress and excess weight, as well as smoking. Performing movements helps to engage almost all parts of the body. They engage the legs and arms, abdominals, head and spine. That is why Strelnikova’s breathing exercises help in the treatment of children who suffer from scoliosis. Paradoxical exercises make the body more flexible and flexible. They help teenagers who have delayed physical development, promoting correct formation all systems and organs of a growing organism.

Contraindications

Despite many advantages, Strelnikova’s breathing exercises also have some disadvantages. Contraindications to performing the exercises of the technique relate to:

Oncological diseases;

Severe circulatory disorders;

Brain lesions;

Periods of acute exacerbations of diseases;

Conditions in which body temperature rises.

In addition, doctors do not recommend long-term exercises such as gymnastics. So, in 1999, biochemist Z.F. Frolov noted that long-term practice of performing these breathing exercises can increase atherosclerotic damage to the alveoli, capillaries, kidneys, heart, blood vessels, brain and lower limbs. But if the patient needs similar technique, he must protect his body from these negative consequences. To do this, in addition to all the movements performed, he should additionally carry out endogenous breathing according to Frolov. It consists of a small replenishment of the lungs with air, which is produced against the background of prolonged exhalations. Such exercises will help restore inner surface capillaries and vessels in all organs.

Help in treating bronchial asthma

Strelnikova’s technique is successfully used in complex therapy of patients suffering from respiratory diseases. The effectiveness of such gymnastics is confirmed by numerous positive results its application.

Strelnikova’s breathing exercises for asthma include a number of exercises that can be done without special preparation. These are usually movements that require compression of the chest during inhalation. Using this technique, patients are able to stop asthma attacks. And regular exercise treats not only asthma, but also chronic bronchitis.

Basic movements

The set of exercises that help in the treatment of bronchial asthma includes:

1. "Pump". An exercise under this name is performed sitting or standing. In the first case, both hands should rest on your knees. Perform the exercise in the form of a series of 2-4 short and sharp nasal breaths. In this case, there should be some oblong object or a newspaper rolled up in a tube in your hands. All actions should imitate the movements made when inflating a car tire with a pump. The patient must inhale while bending over. Exhalation is performed during extension.

2. "Tilts". This exercise, just like the “Pump,” is very effective for preventing an asthma attack. It is performed by bending slightly forward and lowering your head. The arms are slightly bent at the elbow. A short and noisy breath is taken. During slow straightening, exhale. This algorithm should be repeated 2 to 3 times, taking breaks of 5-7 seconds.

3. "Hug your shoulders." For this exercise, bend your arms at the elbow and raise them to shoulder level. At the same time, the palms are turned towards the face and placed opposite the chest. Next, one hand is sharply thrown towards the other. In this case, one of them touches the opposite shoulder, and the second touches the opposite armpit. Hand work should be done in a parallel direction. With each hug, a noisy and sharp breath is repeated.

Judging by the reviews of Strelnikova’s breathing exercises, these exercises are very effective.

Help in treating stuttering

Strelnikova’s breathing exercises are also successfully used to eliminate this pathology. In this case, the main attention, as in the treatment of other diseases, should be paid to inhalation. It should be performed actively, emotionally, briefly and instantly. Based on the recommendations of A.N. herself. Strelnikova, there is no need to think about inhalation. The breath should be held and “hidden.” In this case, it will occur spontaneously. This breathing feature helps patients.

What exercises are especially effective for eliminating stuttering? Strelnikova’s breathing exercises recommend performing the “Hug your shoulders” movements, as well as the “Pump”. Moreover, these exercises must be performed twice a day.

The Pump motion automatically fills the lower parts of the lungs with air. This is especially important for those who stutter. After all, these parts of the respiratory organs remain unused in such patients.

An exercise called “Hug the Shoulders” allows the vocal cords to close, thereby restoring the automaticity of speech. It begins to flow much more freely.

In addition, during classes using Strelnikova’s method, special exercises designed to train the voice are performed. The most important thing for the patient is to stop being afraid to speak. After mastering breathing exercises, according to reviews from cured patients, the panic fear that arises before a possible stuttering of speech goes away. It becomes smooth and beautiful.

Help in losing excess weight

Strelnikova’s breathing exercises are also suitable for weight loss. This is due to the fact that the exercises she suggests help speed up metabolism. When taking sharp and short breaths, the air penetrates as much as possible into the depths of the lungs. The body begins to consume more oxygen. The consequence of this is the activation of the process of burning fat cells, which allows you to get rid of extra pounds.

The complex of movements includes a number of simple, but very effective exercises. According to reviews from those who performed gymnastics regularly, it allowed them to achieve simply amazing results.

In addition to the “Pump” exercises, as well as “Hug your shoulders”, in the first stages such basic movements as “Palms”, “Epaulettes”, “Cat” and “Big Pendulum” are performed. After mastering them, you can move on to more complex complexes. Advanced exercises are introduced gradually, one per day. Their description can be found in the book “Strelnikova’s Breathing Gymnastics,” written by Dr. Mikhail Shchetinin.

The benefits and harms of breathing according to Strelnikova have been controversial for several years. People who know about its properties are divided into two camps. Those who are sure that Strelnikova’s gymnastics only causes harm, and those who believe that such breathing only brings benefits. But the main thing is to follow the recommendations and 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 to treat asthma.

As a result, together they created breathing exercises that act on various functions. human body. Using 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 generally accepted rules breathing, bringing benefit without causing harm.

How Strelnikova’s breathing exercises are useful

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

1. Neuroses of various origins.
2. Skin diseases.
3. Gastrointestinal problems, obesity.
4. Stuttering, including those not caused by nervous disorders.
5. Vegetovascular dystonia.
6. Diseases respiratory system.
7. Sexual disorders.
8. Helps quit smoking.

Breathing according to Strelnikova will cure female infertility, but the problem may be unsolvable. If the properties of gymnastics do not help with a given disease, they will benefit the psyche. In this case there will be no harm.

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

Indications for the technique

The benefits of Strelnikova’s breathing exercises are the impact of its properties on the body, treating diseases that are difficult to treat drug treatment. Alexandra Nikolaevna’s technique 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, stomach ulcers, gastritis, constipation and the like);
• musculoskeletal system (hernias, radiculitis, 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 maximum benefit, you should find specialists in gymnast Strelnikova in the city and 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 with the circulatory system, this is a real godsend; Strelnikova’s gymnastics helps avoid surgery. The harm in this case comes from not correct execution.

Principles of doing exercises

Gymnastics will have an effect when Strelnikova’s breathing exercises are performed following the general rules.

1. Intense breaths are the basis of the system. Exhalation occurs spontaneously, without human intervention.
2. When performing Strelnikova’s gymnastics, exhalations are not counted.
3. There should be three breaths in two seconds, no less.
4. Along with bending and tensing the chest muscles, one does not exhale, as is customary in other systems, but inhale.

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

Important! Disruption of the breathing rhythm will destroy the meaning of Strelnikova’s gymnastics, and the benefits of its properties will disappear. When there are any 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 your classes easier. All the techniques are clearly demonstrated there, the instructor comments on each step of Strelnikova’s gymnastics.

Breathing exercises by Strelnikova in pictures

Strelnikova’s basic gymnastics complex includes universal exercises and is beneficial in any case.

Let's hug ourselves

Standing straight, elbows bend as your arms are raised to your shoulders. A movement is made, as in an embrace, a sharp breath. The hands remain in the same position, the head tilts slightly back. As you inhale, return to the starting position.

Pendulum

With your feet shoulder-width apart, inhale through your nose and bend over. As they rise, they cross their arms. Then they straighten up, taking the original position. In the process, they exhale through the mouth.

Turn your head

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

Ears

Inhaling, the head, without sudden movements, is pulled to the left shoulder, and as you exhale, lift it. Then repeat in reverse. Starting on the right side, not the left, is not harmful, but it is useless.

Steps

Standing straight, raise your right leg and bend your knee. The toe is pulled down. The left leg is turned a little, and you sit down while inhaling. 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, return to the starting position. Change legs and repeat from the beginning. In Strelnikova’s gymnastics, “Steps” are the most difficult, but useful part. The harm of “Steps” is 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 out loud. The second, more productive one is Strelnikova’s gymnastics. It is recommended to add specific combinations of sounds to regular exercises:

• while performing the “Pump”, while bending over, exhale and pronounce vowels;
• during other exercises, when there is skill, they add combinations of consonants, syllables ri, re, ra and ru, in fours;
• when this works out, add combinations of consonant sounds with i, y, e, a, and fours, for example, rir, rur, rer, rar or schishch, schusch, scheshch, schschch in any order and in any quantity.

It is useful to inhale while bending over and holding your breath for eight seconds, in addition to the main complex.

Important! By visiting a psychologist along with gymnastics, stuttering can be treated faster and more reliably. The benefits of stuttering from the properties of Strelnikova’s gymnastics are both mental and physical, but speech problems can be associated with internal, non-physical problems; they cannot be solved with just breathing.

Strelnikova’s gymnastics for bronchial asthma

The properties of Alexandra Nikolaevna’s technique helps with asthma and is a good preventive measure. Before starting classes, consult a therapist.

They make a basic set. The emphasis is on “Pump”, “Turn your head”, “Hug yourself”. You must follow these recommendations from 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 skipping, except in cases when health does not allow;
• the technique of execution is strictly observed - a sharp full inhalation, a free exhalation; failure to do so will not cause harm, but it will not do any good either.

Some asthma patients no longer need medications after a course of Strelnikova’s gymnastics, while others reduce the use of inhalers. Potential harm from side effects drugs and their properties decreases. Exercises are performed during attacks and are beneficial.

Strelnikova’s exercises for runny nose and sinusitis

For sinusitis, sinusitis, and rhinitis, breathing according to Strelnikova is not stopped, but the practice is adjusted, focusing on the current problem. The properties of Strelnikova’s gymnastics eliminate the causes of a runny nose. Use a basic set of exercises.

1. "Palms". They sit or stand up straight. Hands are lowered down, palms point forward. Inhale - clench your fist, exhale - unclench it. The emphasis is always on inhaling and clenching your fists.
2. “Epaulettes” can be performed either standing or sitting, the main thing is to straighten your back. Hands are pressed at the waist, and as you inhale, clench your fists. As you exhale, lower, straining your shoulders, and spread your fingers.
3. "Pump". Straightening your back, lower your arms and place your legs together. Exhale, arch your back upward, bending forward. As you inhale, slowly return to your original position.
4. “Eights” are performed while standing, bending, inhaling and holding for 8 seconds. When exhaling, straighten to the starting position.
5. “Cat” is performed only while standing. From this position, while inhaling, squat down, turning the body to the left. Hands are kept bent at the elbows, with clenched fists. Do it sequentially, then left, then right.
6. "Big Pendulum". As you inhale, lean forward a little, and as you exhale, lean back.
7. “Hold your shoulders” is done while standing. Bent arms raised to the shoulders. With a sharp inhalation, the hands are brought together, as if in an embrace. As you exhale, spread it as wide as possible.

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

Losing weight with Strelnikova

A way to lose weight without harming your health, physical, or mental is Strelnikova’s gymnastics. They lose weight due to the specific effects of its properties on the body.

1. Exercise keeps hunger within normal limits.
2. Strelnikova’s gymnastics normalizes digestion.
3. Fat cells are broken down more actively.
4. Metabolic disorders are eliminated.
5. Thanks to Strelnikova’s gymnastics, the nerves are strengthened, and there is a surge of vigor and strength.

Important! You shouldn’t expect to lose five sizes in a week. When the reason excess weight not overeating, passive lifestyle, may take time to eliminate.

Possible harm and contraindications

Breathing using the Strelnikova method has a number of contraindications. Do not practice when:

• severe myopia, glaucoma;
• bleeding;
• concussion, spinal injury;
• osteochondrosis;
• temperature above normal;
• ocular, intracranial pressure higher than usual;
• stones in the gall bladder, kidneys;
• severe disruption of internal organs.

When one of the items on the list is present, exercise will harm your health and the condition will worsen. For 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. Exercises under the supervision of a specialist are safer personal homes. They individually select sets of exercises, monitor your condition, and specialists will help with any problem. The properties of Strelnikova’s gymnastics, when performed correctly, do not cause harm.

Important! Consultation with a therapist is useful when there is no information about the presence or absence of problems from the list. You can get checked when it gets worse while 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, and if there are contraindications, be careful. Regular exercise will save your health. When performed correctly, gymnastics will not cause any harm. Extremely beneficial.

Doctors' opinions and reviews

Therapists believe that the properties of Strelnikova’s gymnastics have proven effective, despite the novelty. Some people disagree that internal bleeding is a contraindication. Doctors advise expanding the list when practicing on your own. Experts agree on one thing - the properties of Strelnikova’s gymnastics do not cause harm; under any set of circumstances, there will be more benefits.

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

Doctor of Medical Sciences M.I. Anokhin also agrees with Egorkina. He notes that due to the specifics, the properties of the set of exercises are especially useful for children and do not cause harm, like other methods. From an early age, respiratory system diseases are prevented and 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.

Proper breathing is one of the main principles of good health in Eastern medicine. Breathing methods were mastered by people back in the Ancient India, China and Tibet. Today this practice is popular all over the world. One of the well-known techniques in Russia is Strelnikova’s breathing exercises.

History of the creation of gymnastics

At first, the basis of gymnastics included exercises aimed at developing vocal abilities in people. But, having used this method on her own daughter, who suffered from heart disease, Strelnikova saw that the child’s condition improved significantly. A set of breathing exercises helped cure the disease forever.

Over time, Strelnikova’s daughter joined her mother to study the effect of breathing exercises not only on the development of vocal abilities, but also on the restoration of the entire body.

The Strelnikovs also revealed a positive effect of the technique on such a serious disease as bronchial asthma. Subsequently, the respiratory system according to Strelnikova was studied by Mikhail Shchetinin, a patient and student of the teacher. Many teaching aids have been published under his authorship.

The essence of Strelnikova’s gymnastics is exercises based on inhalation and exhalation. In this case, inhalations may differ from each other in depth, intensity and frequency, and exhalations are spontaneous. During these exercises, the whole body heals, waste and toxins are released.

Inhalation is of great importance. The fact is that on the nasal mucosa there are receptors that are connected to all organs of the human body. Abundant air entering through the nose saturates all these systems and has a positive effect on the entire body.

Basic principles and benefits of breathing exercises

The effectiveness of the breathing system depends on its correct implementation in compliance with the following recommendations.

1. Exercises should be performed every day in the morning and evening for an hour. On average, a course of treatment includes 15 procedures.
2. The correct exercises are in which the inhalation of air occurs very noisily and with tension in the diaphragms, and the exhalation is free.
3. This involves a combination of inhalation and exhalation with special exercises. This combination involves the arms and legs, head, neck, lumbar region, abdomen, hips, shoulders and spine, allowing you to strengthen muscles and tone the body.
4. Inhalations are carried out comprehensively, up to 32 times per interval. Between complexes there are short pauses for rest, 3-5 seconds. The best option– 96 breaths, 4 per series with short intervals. Such a series of breaths is called the “Strelnikov hundred”. You can master them only after long training.
5. One procedure includes at least 10 exercises.

Benefits of breathing exercises:

• strengthening the body's defense system;
• increased tone and energy;
• improving the functions of internal organs;
• stabilization of breathing and functioning of the respiratory organs;
• destruction of inflammatory infections;
• improvement of general well-being.

Indications for use

Strelnikova’s breathing exercises are recommended for the following diseases and conditions:

• diseases of the respiratory system - bronchitis, pneumonia, asthma;
• skin diseases;
• pathologies of male and female genitalia;
• inflammatory processes in the body;
• voice related problems.

Breathing exercises for expectant mothers – excellent preparation to childbirth. If you perform the Strelnikova complex during pregnancy, the body will prepare for childbirth and become resistant to infectious influences.

Proper breathing helps get rid of toxicosis, relieves increased uterine tone, and saturates the body with oxygen in the last trimester of pregnancy.

Breathing exercises can be successfully combined with other exercise– running, fitness, swimming, horse riding. It is also useful to practice breathing exercises not only during treatment, but also for prevention.

Every evening approaches 30 times will increase energy tone, lift your spirits, relax and relieve fatigue and tension accumulated during the day. In this case, you only need to think about breaths, train and count them.

Contraindications and potential harm

There are categories of people for whom this technique is contraindicated. These are people suffering from myopia and glaucoma, high blood or eye pressure, renal failure,. People with heart disease should perform the exercises with caution (they are not direct contraindications, they just require a balanced approach).

In addition, contraindications for Strelnikova’s gymnastics include combination with other breathing techniques - yoga, oxysize or qigong.

Exercises according to Strelnikova

The basic gymnastics complex consists of 13 exercises (in addition, the author of the method advises repeating “Pump” to get 14 exercises), which are very easy to perform.

"Palms"

This exercise is a warm-up exercise. It is performed according to the following algorithm: standing, you need to bend your elbows and turn your palms away from you. As you inhale, you need to squeeze your palms tightly and relax while exhaling. You only need to work with your fingers.

"Epaulettes"

You need to stand up straight, straighten your arms parallel to your body. Then bend your elbows so that your fists are pressed to your stomach. Tighten your arms and shoulders, while inhaling, lower your arms sharply, unclench your fists, spread your fingers.

As you exhale, you need to return your hands to your stomach.

"Pump"

To perform this exercise, you need to stand up straight, straighten your arms parallel to your body. Then, lowering your head and rounding your back, slowly bend towards the floor at an angle of no more than 90 degrees.

At the end point of the tilt, you need to take a quick breath of air and return to the starting position without straightening up completely.

"Cat"

To perform the “Cat” exercise, you need to stand up straight, straighten your back, spread your legs not reaching shoulder width, press your arms to your sides and bend your elbows. The hands should be lowered and kept at chest level.

Inhaling, squat down slightly, turn to the side and seem to grab the air with your hands. Exhale when returning to the starting position. You need to alternate turns right and left.

"Ears"

This exercise can be performed either standing or sitting. When inhaling, you need to tilt your head to the right or left, as if reaching your shoulder with your ear. You need to exhale while returning to the starting position. You only need to use your neck.

"Hug your shoulders"

While performing this exercise, you need to stand up straight, straighten your back, bend your arms at the elbows and raise them above your chest, as if you were sitting at a desk. During inhalation you need right hand grab your left shoulder, and grab your right shoulder with your left hand. This must be done so that the elbows come together at one point.

"Big Pendulum"

This exercise is an alternation between the Pump and Shoulder Hug exercises. On one exhalation, you need to hug yourself by the shoulders, on the other, lean forward. You can perform the “Big Pendulum” either standing or sitting.

"Head turns"

The exercise is performed while standing, with the back straight and motionless. As you inhale vigorously, you need to turn your head to the right and left, exhaling between turns.

"Pendulum head"

This exercise is performed in exactly the same way as “Ears”, only in this case you need to tilt your head forward and back.

“Rolls” with the right foot forward

You need to stand up straight, put your right leg forward a little. As you inhale, the entire weight should be placed on the right leg, which should squat.

“Rolls” with left foot forward

Performed in the same way as the previous exercise, with a change of leg.

"Forward Step"

This exercise is similar to walking in place. When inhaling, one leg, bent at the knee, rises to the stomach, and the other squats. On the next inhalation, the legs change.

"Backward Step"

It is performed in the same way as the previous exercise, with the legs pressed against the buttocks.

Breathing exercises for children

Strelnikova’s technique successfully helps treat respiratory diseases, heart disease, diabetes, neurological diseases, and stuttering. In addition, exercises develop plasticity and flexibility in children.

The advantage of Strelnikova’s gymnastics for children is that there are no age restrictions. You can perform the exercises with children 3-4 years old. This age is characterized increased risk colds and infectious diseases that children bring from kindergarten.

Breathing exercises will help strengthen protective functions body, strengthen the immune system without the use of drugs and pharmaceutical vitamins.

Another reason why babies are introduced to breathing exercises is their inability to breathe. Because of this, the body does not receive sufficient quantity oxygen, hence colds, low immunity, hyperactivity, and even poorly developed speech.

Also, breathing exercises according to Strelnikova can save a child from stuttering. To do this, you need to regularly perform the “Pump” and “Hold Your Shoulders” exercises. They improve lung ventilation and teach you to breathe deeply, which helps completely change your breathing technique. Several months of exercise twice a day effectively treat the disease.

Proper breathing in combination with physical exercise also provides effective help for adolescents. Gymnastics helps balance hormonal balance, relieves pain for girls and regulates the menstrual cycle. Boys, by performing breathing exercises, reduce the risk of phimosis and cryptorchidism.

Proper breathing will help in the fight against characteristic adolescence skin problems.

How to breathe according to Strelnikova’s method

Before we begin to study Strelnikova’s breathing technique, we need to learn four important rules. These rules are the fruit of observations in nature. Mentally imagine how our ancestor breathed a long time ago: he constantly sniffed the air.

Thanks to this, in conditions ancient world primitive could navigate environment, his heightened sense of smell actively helped him in this.

The basis of Strelnikova’s breathing exercises is the active inhalation of the ancestors, and the exhalation goes away spontaneously (reflexively). Greetings to all friends of the blog site

– four rules for success

● Rule one:

- we think anxiously: “It smells like burning, alarm!” At the same time noisy and sharp, we sniff the air throughout the whole room, as if a dog was on the scent. We try to do it as naturally as possible in order to achieve results.

A grave mistake of modern trainers is to take a deep breath (pull it out) in order to gain more air (oxygen). recommends always taking a short, injection-like breath - active and natural, while we think only about inhalation.

● Rule two:

- remember that exhalation is the result of inhalation. Having learned this rule, we do not prevent the exhalation from leaving after each inhalation - as much as you like, however you like, but it’s better not through the nose, but through the mouth. We do not help the exhalation, but only think: “It smells like burning! Anxiety!".

We make sure that the inhalation occurs simultaneously with the movement. Conclusion of the second rule: we carefully monitor the simultaneity of inhalations with body movements, without interfering with the spontaneous exhalation.

● Rule three:

- we repeat breaths as if we are trying to inflate a tire (tube, ball). While pumping up our lungs like tires, we get into the tempo and rhythm of our favorite dances and songs. Musicians know that dance and song phrases run on 8, 16 and 32 beats.

This means that such a count has a physiological basis, so we train breaths and movements at marks 2, 4 and 8. We take 96 breaths as a hundred, 960 as a thousand.

- the standard for one lesson is 1000-1200 breaths, but more is possible - 2000 breaths. Between doses of inhalations we pause for 2-3 seconds, at the same time the duration of time between exhalations is longer than inhalations due to the fact that we do not help the exhalation (it takes longer).

● Rule four:

- take as many breaths in a row as we can easily take at that moment; sick people are recommended to take breaths in series of 2, 4 and 8 while lying or sitting, healthy people - 8, 16 and 32 breaths while standing.

After three weeks of training, we can move on to 96 breaths (conventionally, “a hundred”) if we feel easy.

— the norm for this lesson is twice 960 breaths (conditionally “a thousand”). This condition will not be able to be fulfilled by patients suffering from a severe form or who have suffered; for this group of patients it is enough to take 600 breaths.

The lesson should be repeated up to five times a day, it is especially important to “pump up” the fur of the lungs an hour before bedtime - this is a chance for strong healthy sleep.

— the frequency of breathing exercises according to Strelnikova is directly proportional to our well-being: the worse it is, the more often we do gymnastics, but at the same time the frequency of rest lengthens.

It is not recommended to immediately reach 4000 breaths per day, but gradually throughout the day is a good norm for improving the health of the respiratory system and the body as a whole. With good training, you can do 2000 breaths in 35-37 minutes, this time should not be reduced;

- thus, before starting gymnastics, we must learn these rules by heart.

Breathing according to Strelnikova - “Pendulum”, “Cat”, “Pump” and other methods

● We study the breathing complex according to Strelnikova. First, warm up. We return natural mobility to the nostrils. We stand straight, arms at our sides, feet shoulder-width apart. We take loud breaths throughout the room - short, like an injection, while sniffling.

We stay free, we are not ashamed of anything. At the moment of inhalation, the wings of the nose join together and do not expand. Imagine squeezing a rubber bulb to spray water out of it. That is, we pinch the wings of the nose so that they “splash” air into the lungs.

● We train 2 and 4 breaths in a row at a walking pace. We take a hundred breaths. More is possible, but we must feel that the nostrils, moving, obey us. Instant, like an injection, inhalation. Imagine: “It smells like burning. But where?”

● “Pump”. We take a stick or rolled up newspaper in our hands and imagine that it is a pump handle. We begin to “inflate” the car tire: inhale at the lowest point of the inclination, the inclination ends, and inhale along with it. We don’t raise our heads, we look down at our “pump”.

● “Hug your shoulders.” Raise your arms at shoulder level, bend them at the elbows. Turning your palms towards you, place them in front of your chest, slightly below your neck. We begin to throw our hands towards each other so that the right one hugs the left armpit, and the left hugs the right shoulder; the hands go as if parallel to each other.

With each throw, when the hands are closer together, we repeat noisy short breaths. At the same time we think: “We are clamping the place where the disease has expanded.” “The shoulders help inhale.”

● "Cat". Feet shoulder width apart. We imagine a cat sneaking around to catch a sparrow, we repeat its movements, crouching slightly, turning first to the right, then to the left.

At the same time, we transfer the weight of the body either to the left or to the right leg. We sniff the air noisily from the left, from the right, at the pace of our steps. Two times 96 breaths, more is possible. These exercises stop an asthma attack.

● "Big Pendulum". A continuous movement similar to a pendulum: “Pump” - “Hug your shoulders”, “Pump” - “Hug your shoulders”. We monitor the pace of our steps. We lean forward, our hands go to the ground - inhale, we lean back - our hands hug our shoulders - we also inhale. Forward - back, inhale - inhale, tick-tock, tick-tock, just like a pendulum. Two times 96 with Pump and 96 with Hug Your Shoulders.