Loading on rifle. List of main diseases for which breathing exercises by A.N. Strelnikova are used. What diseases can you get rid of?

Scientists have long known that full saturation of tissues with oxygen can cure some diseases, prevent the development of pathological conditions, and even help a person lose excess weight. Strelnikova’s breathing exercises, which appeared in the Soviet Union, pursue precisely these goals.

The technique was initially used to restore the voice of singers, but at the same time it also showed itself from a therapeutic aspect. Today, more and more people are turning to an unusual and affordable program. Many of them note obvious positive changes in their condition.

Basic information about breathing exercises

Alexandra Nikolaevna Strelnikova, who is the author of a unique approach, was an opera singer. She was forced to develop an unusual technique by the loss of her voice due to heart problems and the appearance of asthma attacks. Basic exercises to restore ligaments and alleviate the condition were suggested to her by her mother. Over time, the auxiliary complex grew into an extensive independent program. Today there is a breathing exercises center that actively uses this proprietary technique.

If desired, exercises and rules for performing them can be found on the Internet. They are quite simple, although specific. The undeniable advantages of the approach include its accessibility, the absence of side effects if the recommendations are followed correctly, and the obvious positive effect on the body. True, there are several contraindications to the use of the system, so it is better to consult a doctor before starting sessions.

Indications for use of the Strelnikova technique

Doctors still do not have a clear opinion about the unusual approach. Despite this, they recognize its effectiveness and obvious positive changes in the condition of patients and healthy people. First of all, they note the fact that Strelnikova’s breathing exercises stimulate the immune system and have a general strengthening effect on the body. Experts believe that the program can be carried out even in the absence of health complaints, but they still identify several indications for carrying out breathing exercises:

• Neurotic conditions and depression that have entered the chronic phase.

Advice: Despite the fact that today on the Internet you can find many organizations involved in treating people through Strelnikova’s breathing exercises, they are not carriers of the author’s approach. In case of obvious problems, it is better not to take risks and not to study the program on your own or in such institutions.

To obtain the desired results, you should contact directly the Center for Respiratory Gymnastics named after A.N. Strelnikova.

• Pregnancy period (assuming the normal course of the natural process).
• Bronchial asthma, inflammatory processes in the bronchi and lungs.
• Diseases of the heart and blood vessels, including hypertension and vegetative-vascular dystonia.
• Heart rhythm disturbances, heart attack.
• Recovery period after a stroke, epileptic seizures, frequent headaches and migraines.
• Diseases caused by metabolic disorders. Thyroid pathologies and diabetes mellitus.
• Some infectious and viral diseases, dermatitis.
• Smoking.
• Problems with potency in men.
• Excess weight and tendency to gain kilograms.
• Studies have shown that proper and regular breathing exercises help cure anemia, get rid of snoring and stuttering, and problems in the genitourinary area.

The benefits and harms of the sessions are based on stimulating metabolic processes in the body, improving blood supply to organs and systems. The approach strengthens blood vessels, restores lost functions, and reduces the risk of complications due to various pathologies.

Strelnikova’s breathing exercises can be combined with other therapeutic measures and medications. If there are no obvious indications for sessions, they can be carried out for preventive purposes. In any case, positive changes in your condition will not keep you waiting.

Contraindications to breathing exercises

According to experts, Strelnikova’s breathing exercises, with the right approach, are unable to cause any damage to the human body. But in the presence of acute or chronic conditions, the introduction of the technique into the regime must be approached with increased caution. First of all, this step should be agreed with your doctor.

Deep and active breathing can be harmful if practiced according to the system against the background of such conditions:

1. Osteochondrosis, especially in the upper parts of the spine.
2. Acute thrombophlebitis.
3. Internal bleeding or suspicion of these conditions.
4. Spinal or head injuries of any etiology and severity.
5. Increased arterial, intracranial or ocular pressure.
6. Fever.
7. It is also important to remember that smoking is prohibited during the exercise period.

In order not to take risks, you need to start classes with a minimum degree of intensity. Loads must be increased gradually. The process should not cause discomfort or be accompanied by difficulties. Until the body gets used to it, you need to rest often during the session, gradually transferring it to a new rhythm.

Basic principles of breathing exercises by Strelnikova

The effectiveness of the exercises is based on taking breaths that vary in depth, intensity and frequency. During their implementation, the diaphragm actively works. Exhalations should be spontaneous. During the period of their implementation, the body gets rid of everything unnecessary.

Here are a few rules that will help you achieve the maximum effect from the exercises:

• Manipulation should be carried out daily. You need to spend at least an hour on it. Ideally, sessions should be repeated in the morning and evening. The minimum number of procedures is 12-15 in one course.
• The technique of breathing movements in this approach is special. The inhalation should be very energetic, and the exhalation should be passive. To make sure that the manipulations are performed correctly, you need to listen to yourself. The air is inhaled quickly and very noisily. Exhalation is carried out through a slightly open mouth, without straining the muscles.
• Strelnikova’s breathing exercises involve a combination of inhalations and exhalations with special movements. They must be in harmony with each other, everything is done according to the count, very calmly, but energetically. This approach allows you to count on strengthening your muscles and increasing their endurance.
• Inhalations of air should be carried out in series, multiples of 4 (up to 32 times). Between these series there are short pauses for rest, lasting 3-5 seconds.
• The complex itself includes more than 10 different exercises, but some of them require special attention.

In general, it is initially better to contact a breathing exercises specialist, Strelnikova, who will explain all the nuances of the process. This will allow you to act according to the desired system from the very beginning, which will increase the chances of a speedy recovery or relief of the condition. Improper exercise can not only bring no benefit, but also cause serious harm.

The benefits of breathing exercises and its results

Long-term use of breathing exercises using the Strelnikova method has made it possible to highlight many advantages and strengths of this program. Here are just the most important of them:

• The system can be used as an independent health program or part of a complex of specialized activities. It eliminates a number of diseases and significantly improves the general condition of the body.
• Active saturation of tissues and organs with oxygen leads to an increase in their functionality. This allows you to increase a person’s endurance and performance several times.
• Intolerance to breathing exercises is extremely rare, so the technique can be used by almost everyone.
• Combining the approach with cyclic sports (swimming, running, walking) allows you to count on more pronounced results.
• No special conditions are required to conduct classes. The technique is simple and accessible to everyone.
• Manipulations can be carried out in children, adults and the elderly. The main thing is to do everything right.
• During the course of work, there is a noticeable increase in lung volume, which allows us to count on further improvement in the condition of those who have completed the course.

Strelnikova’s breathing exercises are still being improved today, but its principles remain unchanged. Technology can be used throughout life to maintain health and well-being. This will not only not lead to side effects, but will also affect your health in the most positive way.

Today, humanity constantly experiences unnatural interventions in the nature of our bodies, people go under the knife of plastic surgeons, take medications: all this is done with the cherished goal of improving the health of the body, improving appearance, and rejuvenation.

Modern people, based on the experience of other generations, are gradually becoming convinced that only a healthy lifestyle will allow a person to get rid of many diseases and look good at any age. Exercising and proper nutrition are not all that humanity has come up with to maintain health. Special techniques for restoring and maintaining health, complexes of gymnastic exercises, and methods have been created. And Strelnikova’s breathing exercises are no exception.

This method is a system of exercises. At the peak of its popularity, popular artists and Russian pop stars, such as Andrei Mironov, Margarita Terekhova, Laima Vaikule, Sofia Rotaru, Alla Pugacheva and others, practiced gymnastics.

Strelnikova’s gymnastics are designed for the type of people who are actively involved in health improvement, want to improve their voice condition, struggle with respiratory diseases, and strive to regain vigor of spirit and body in a short time.

And the most amazing thing is that only 7-8 minutes a day are devoted to practicing the method.

The technique does not involve drug intervention. The author of the method, Alexandra Nikolaevna Strelnikova, initially created this complex to restore the voice for singing.

The essence of the technique is extremely paradoxical and differs from the usual breathing exercises. Typically, breathing exercises focus on different durations of inhalation and exhalation. Exercises according to Strelnikova are accessible and easy to perform. The exercises are based on a strong forced inhalation through the nose and a smooth, calm exhalation.

According to Strelnikova, it is forbidden to hold air, and also to push air out of the lungs when exhaling. You need to learn to combine active and strong inhalation with compression of the chest. Thanks to this breathing, oxygen penetrates the tissues of the body and this leads to an improvement in human well-being.

Everyone knows that certain muscles of the body are associated with breathing. Breathing and muscles work in concert and systematically. Breathing and movement techniques stimulate the development of muscles associated with breathing. A very quick effect has been noticed from each correctly performed breathing exercise. The positive effect on the body and the benefits of Strelnikova’s exercises are felt within 15 minutes after the lesson. It is important to follow all the recommendations and then the desired result will not be long in coming: lightness will appear, performance will improve, you will feel ease of breathing, and your mood will improve.

How was the complex born?

A daughter, Alexandra, was born into the creative family of Alexandra Severovna Strelnikova. Alexandra Severovna taught singing at the Stanislavsky Opera and Drama Theater. Thanks to her mother’s talent and the surrounding creative atmosphere, little Alexandra decided to devote herself to music and art and became an opera singer.

Not all dreams come true quickly and easily. Fate has prepared many difficulties for little Sasha. She had a heart condition, which subsequently led to breathing problems for the girl. Frequent suffocation gradually developed into loss of voice. Then the already accomplished young singer lost the instrument with which she earned her living. It was very difficult for her, but she could not give up her favorite business and career as an opera singer.

The Strelnikovs were fighters by nature. This is where the struggle for the ability to sing began. Mother and daughter worked with breathing. We developed the necessary exercises. Gradually they developed a whole range of effective exercises based on proper breathing. Their work did not go unrewarded. Soon they returned Alexandra Nikolaevna’s voice and ability to sing. Alexandra no longer had problems with her voice, and she delighted the audience with her singing until old age.

Experts, having studied the created set of exercises, found its use in the treatment of other respiratory diseases, including sinusitis and bronchitis. Snoring can also be treated with proper breathing.

Advantages and disadvantages of the system

As with any system, the Strelnikova complex has its positive and negative aspects. Looking into this in more detail, you can understand that there are many more advantages.

People who professionally engage in speaking, for example, singers, actors, teachers, lecturers, announcers and others, can safely engage in Strelnikova training. These exercises focus on working the diaphragm muscles. After all, it is the muscles of the diaphragm that allow you to control your voice and speak low, “at the bottom.”

It is customary to speak in the “lower classes” in theater circles. Ordinary people in everyday life use connectives during conversation, but people of art cannot afford such a luxury. The secret of a theatergoer's voice is that in order to be heard in the back rows of a large hall, they have to use a diaphragm.

Exercise not only improves your health, but also makes you the owner of a unique theatrical voice.

All that remains is to choose a training method. It is better if this happens under the strict guidance of professionals. Specifically, in the special and only breathing exercises center A.N. Strelnikova. Only Alexandra Nikolaevna Strelnikova’s student Mikhail Nikolaevich Shchetinin works there.

Be careful and vigilant. If the exercises are performed incorrectly, the patient's health may deteriorate.

What does breathing exercises treat - indications for exercises

In fact, the number of ailments that can be cured with the help of Strelnikova’s breathing exercises is large. For many years, the Soviet surgeon and otorhinolaryngologist Valentina Aleksandrovna Zagoryanskaya-Feldman witnessed the positive impact of the well-known technique on the voices of singers and actors with various diagnoses of the vocal apparatus.

If you ask the question: what does Strelnikova’s breathing exercises treat, then thirty years of observations of the Soviet surgeon led to the conclusion that this exercise is indicated for everyone. Age does not matter. For children who are susceptible to frequent colds, such physical education will help improve metabolic processes and strengthen the immune system.

Why recovery occurs faster, reasons:

• Better oxygen saturation of the blood, as the amount of air in the lungs increases,
• The lungs are cleared of dust, gases, ventilated thanks to correct inhalations and exhalations,
• Blood flows faster to the respiratory organs,
• Breathing becomes easier, freer, respiratory muscles become stronger,
• The muscles of the larynx begin to work better and relax. And you can breathe more freely.

Exercises according to Strelnikova are also relevant in the fight against pneumonia and hypertension.

System efficiency

Strelnikova’s breathing exercises help:

• Speak,
• Breathe,
• Scream,
• Sing.

The whole point is to take a special, correct breath. It should be sharp and at the same time short. Simultaneously with inhalation, compression of the chest occurs.

There are no similar methods in the world that are equally effective.

Breathing exercise, if Strelnikova’s technique is used, involves all parts of the body: arms, legs, hips, shoulder girdle, abs.

During exercise, oxygen deficiency occurs in the body. The technique involves a sharp inhalation and at the same time a calm and passive exhalation. Exercises stimulate active oxygen saturation of all organs and tissues at the cellular level.

Are there any contraindications for use?

Along with the positive aspects, there are also contraindications. And don't forget about them. This technique is contraindicated for people with elevated body temperature and internal bleeding. In these cases, it not only will not help, but will also harm the body.

Breathing according to Strelnikova has the following contraindications:

• pathologies of internal organs;
• feverish condition;
• brain contusion and spinal injuries;
• cervical osteochondrosis (old);
• hypertension; increased ocular or intracranial pressure;
• myopia;
• thrombophlebitis;
• glaucoma;
• gallstones or kidney stones;
• diseases of the heart and blood vessels.

In order to find out whether breathing exercises will harm you, you need to consult your doctor. He, in turn, will conduct a number of additional studies and make his decision.

There are cases where a gentle regime of gymnastics improved the well-being of patients confined to bed.

In other cases, Strelnikov training is useful, safe and can cure breathing pathologies.

How to train?

Before starting classes, it is advised to familiarize yourself with the rules:

• noisy and active inhalation, reminiscent of clapping hands,
• natural, smooth exhalation,
• if not all the air comes out through the nose, then the remaining air is exhaled through the mouth,
• exercises are performed according to counting,
• you need to inhale and perform movements synchronously,
• the number of exercises must be a multiple of 4,
• The exercises can be diluted with pauses of 10 seconds.

The key to the effectiveness of the system is regularity of exercise, good spirits, and good mood. During classes, slight fatigue or dizziness is allowed. This is due to the fact that the brain is temporarily oversaturated with oxygen.

Set of exercises

There are 12 basic exercises. To begin with, it is recommended to master only three of them. Gradually you can add a new exercise and so on until the end of all 12.

Simple to implement, suitable even for children. Starting position: arms bent at the elbows and lowered down. Palms are open and turned forward. As he inhales, he quickly clenches his palms into fists. Don't forget to take powerful inhalations and smooth exhalations. Repeat 4 times. Pause 4 seconds.

"Epaulettes"

We perform it while standing. Shoulders relaxed, head straight, feet shoulder-width apart. With our hands we hold our fists at waist level. As you inhale, your arms go down, opening your palms. We perform the movement sharply. And so 8 times. Break 3 seconds.

"Pump"

The shoulders are relaxed, the arms are hanging freely down. We slowly bend forward, simultaneously inhale sharply and then exhale smoothly. The exercise is repeated 12 times. Pause – 3 seconds.

"Cat"

Standing, feet together, shoulders down, arms along the body. As you inhale, do a half-squat and turn your torso to the right. We simultaneously change the position of our hands, bend our elbows, and clench our palms. As you exhale slowly, we return to the starting position. Likewise to the left. And so on 8 times in each direction.

"Hug your shoulders"

Exercise for asthma patients. Hands at shoulder level, elbows bent. The right palm is located above the left elbow, the left one above the right. As you inhale, we do the shoulders, and as you exhale, we return to the starting position. Repeat 8 times.

"Head turns"

Turn your head to the left as you inhale, exhale and turn your head forward. Likewise in the other direction. 8 times in each direction.

"Big Pendulum"

The exercise consists of two simple ones. First we perform the “Pump”, then, without a pause, immediately perform the “Hug your shoulders” exercise. We do 8 movements.

We perform head movements in which we alternately try to reach the left shoulder with our left ear and vice versa. Don't forget to breathe. The body is relaxed, only the head is working.

Conclusion

Strelnikova’s complex of breathing exercises is an effective tool in the treatment and prevention of diseases of the vocal apparatus and breathing. It has virtually no contraindications and is easy to perform. Strelnikova has separately developed a set of exercises for children, pregnant women, patients with bronchitis, asthma, gymnastics for weight loss, and treatment of stuttering.

If you want to get rid of respiratory problems, you can improve your body by visiting a special center for breathing exercises under the guidance of M. N. Shchetinin, a student of Alexandra Strelnikova. Beware of scammers. Improper implementation of the complex can lead to counterproductive results.

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

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

As a result, mother and daughter created a unique breathing exercise that not only restored singing voices, but also had a healing effect for a variety of ailments: diseases of the respiratory and cardiovascular systems (including vegetative-vascular 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 paradoxical gymnastics, 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 users: Lyubov Kazarnovskaya and Alla Pugacheva, Valery Leontyev and Sofia Rotaru.

What is the essence of the Strelnikova breathing technique?

Only in 1973 was Strelnikova’s respiratory system recognized by official medicine, which was 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 the exhalation remains passive and is performed in any form.

Moreover, Strelnikova’s therapeutic exercises categorically prohibit holding in 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 body’s tissues and contributes to its healing. 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 within 10-15 minutes! Breathing becomes easier, lightness appears in the body, a surge of strength is felt, vitality and performance increase, and mood noticeably improves.

Does Strelnikova’s gymnastics have any contraindications?

Despite the high effectiveness and popularity of Strelnikova’s breathing exercises in our country and abroad, it still has certain contraindications:

• Severe pathologies of any organs and systems;

• Acute febrile conditions with high temperature;

• Spinal injuries and brain contusions;

• Old osteochondrosis of the neck;

• Bleeding of various etiologies;

• High blood, intracranial or ocular pressure;

• High myopia;

• Glaucoma;

• Acute thrombophlebitis;

• Presence of stones in the kidneys or gall bladder;

• Serious disorders of cardiovascular activity.

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

There have been phenomenal cases when this technique, performed in a gentle manner, alleviated conditions even in bedridden patients!

A set of breathing exercises according to Strelnikova

Before mastering Strelnikova’s gymnastics exercises for the first time, you need to remember a few basic rules:

1. Beginners should learn to inhale noisily, actively, when the wings of the nose involuntarily press 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, exhalation should be voluntary, without any effort. The desire to actively exhale can lead not only to disruption of the respiratory rhythm, but also to hyperventilation of the lungs.

3. Exercises that help restore proper breathing must be performed counting. This way, all elements of the technique will be done correctly, and this will help eliminate disruptions in the rhythm.

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

5. The movement and inhalation performed are a single “touch” of breathing exercises according to Strelnikova. They must be done simultaneously, but in no case one by one. It does not matter whether the patient stands, sits or lies down. It depends on his condition and the severity of the disease.

6. The number of repetitions of any exercise should be divided by 4. This is not only a musical measure, with the help of which it is easy to calculate the load for a series of exercises, but also half of an eight - it will be used from the second lesson of the Strelnikova breathing technique. On the 4th day, this number will increase to 16, and then to 24 and 32. A rhythm made up of odd numbers (for example, 3 or 5), according to numerous followers of this unique gymnastics, requires certain skills and significant physical endurance.

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

Day 1-2: 24 sets or repetitions of 4 breaths with pauses of 7-10 seconds;
Day 3-4: 12 sets of 8 breaths and the same pauses;
Day 5-6: 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 a good mood when performing these exercises. In this way, you can achieve the best effect in improving the health of the body and losing weight, if that 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 inhalations and exhalations, but after every 4 approaches 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 (mild fatigue and dizziness may occur due to a temporary oversaturation of the brain with oxygen, but this condition should normally disappear quickly).

Over time, the body will get used to the stress and abundance of oxygen, and 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-minute) lesson a day to strengthen the immune system and stabilize weight.

There is no need to do all of Strelnikova’s gymnastics exercises at the very beginning. Even a basic complex of 12 training episodes must be divided, having mastered the first three sessions, add one more every day until the full complex.

I. “Palms” or “Fists”. Turn your open palms away from you, and point your elbows vertically down in a bent state. (This pose is often called the “psychic pose.”) We take powerful, noisy breaths, sharply clenching our palms into fists. Repeat 4 times, exhaling slowly each time. After 4 inhalations and exhalations, we pause for 3-4 seconds. Repeat the entire series 24 times.

II. "Epaulettes." I.p. (starting position): stand straight, feet shoulder-width apart. Your shoulders need to be relaxed and your head raised. Clench your hands into fists and place them at waist level. As you inhale, sharply throw your arms down, unclench your fists and spread your fingers. “Epaulettes” - the muscles of the shoulders, forearm and hands should experience tension at this moment. The first series is 8 inhalations and exhalations with a 3-4 second pause. The total number is 12 episodes.

III. “Pump or “Pumping”. I.p., as in ex. No. 2 (you can place your legs wider than your shoulders), lower your shoulders, and extend your arms along your body. Slowly bend over, imagining a pump or crumpled paper in your hands, and inhale sharply and noisily. Then exhale slowly. The series consists of 8 inhalations, bends, and exhalations, and the exercise consists of 12 series. Between them you need to take 3-second pauses.

We 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. While inhaling sharply, squat down shallowly, simultaneously turning your 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 IP, and then repeat the exercise in a mirror manner (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.

VI. "Big Pendulum" An exercise that includes the previous 2, and first we perform the movement from the “Pump” exercise, then, without interrupting, we rise and continue the movement from the “Hug your shoulders” exercise. From the outside, this exercise resembles the movement of a pendulum. You need to perform it as much as the previous one; exhalations occur naturally after inhalations, without any tension.

VII. "Head Turns" I.p. – basic, but feet hip-width apart. Perform alternating turns of the head left and right, without holding it, while simultaneously taking sharp breaths. Exhalation occurs involuntarily through a slightly open mouth. The session includes 8 inhalation movements, with pauses of 3-4 seconds between them. There are 12 sessions in total.

VIII. "Ears". I.p. – the main thing. We shake our heads: to the right - we reach the right shoulder, to the left - the left, taking noisy breaths through the nose with each movement. Do not raise your shoulders, do not strain your neck and body. Reminds me of a tumbler: “Ay-ay-ay!” The number of movements, pauses and sessions is the same as in previous exercises.

You can move on to the final exercises from the basic cycle: “Pendulum with the head”, “Rolls” and “Steps” when the simplest first 8 are completely 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 doctor).

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

As a method of prevention: in the morning for vigor and strengthening the immune system or in the evenings to get rid of accumulated fatigue.

Breathing exercises using the Strelnikova method: reviews from experienced people

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

Maxim warns that you need to pay special attention to contraindications to any of them. The individual characteristics of each organism are different. And mindlessly following advertising can become dangerous! Self-prescribing 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 body’s cells with oxygen.

Sergei: “...Once I came across a brochure describing Strelnikova’s breathing technique. There was no Internet in the country at that time. I was convinced of the effectiveness of this gymnastics very soon, but it’s a pity that laziness prevents me from practicing regularly. Breathing exercises help when you “press.” And even for this, many, many thanks to her! »

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

The result: excellent mood, loves to sing, voice sounds better, snot goes away in winter, if the stomach, head or something else hurts, then the unpleasant sensations dull or disappear. Metabolism improves, the figure has a wasp waist, muscle tone is strengthened. Recommends it to everyone!

Volzhanka complains that she has long suffered from VGSD (vegetative-vascular dystonia), which was accompanied by neurosis due to frequent stress. She was a frequent patient in hospitals, they prescribed drips with vasodilating drugs, but soon everything happened again.

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

Olga: “... For only 6-7 months, instead of exercising in the mornings, I did Strelnikova’s gymnastics. I'm happy with the result! I’ve lost weight, my respiratory system has been restored, I feel great! I recommend! »

Without breathing, human life is undoubtedly unreal. And proper breathing is the basis of health and longevity. Complete air exchange in tissues forces every cell to work. Therefore, it is not at all surprising that special techniques of inhalation and exhalation help to achieve harmony. Breathing exercises by Strelnikova- This is just one of the many complexes that currently exist in the world. But its advantage is that it was created by a Russian-speaking singer and teacher. It means a lot when it comes to translating foreign methods. After all, along the way it is quite possible to admit inaccuracies associated with the uniqueness of the language.

The benefits of Strelnikova’s breathing exercises

Initially, the exercises were selected within the framework of the task of helping to restore and strengthen the voice of singers. Alexandra Strelnikova also regained her vocal capabilities in this way. But along the way, it turned out that such exercises are also effective for curing various ailments of the respiratory system. Well, then followers noticed that thanks to Strelnikova’s breathing exercises, it was possible to strengthen the immune system, activate metabolism and lose weight.

Indeed, thanks to greater supply of oxygen to the structures, all reactions are accelerated, including the breakdown of fat, as well as the elimination of various toxins. Punctual repetition of movements gives the result in the form of harmonious functioning of the nervous system. But it is psychological discomfort that is often declared the reason for gaining extra pounds.

To say that Strelnikova’s breathing exercises alone will help you lose weight would not be entirely true. However, it is also advisable to monitor your diet. But as a supplement or replacement for traditional physical exercises, breathing exercises will be ideal. This is also important for those who cannot afford traditional stress for various reasons.

Breathing exercises performed according to Strelnikova’s method should be repeated twice a day and can take up to 15 minutes to half an hour at a time. It should be repeated daily. That is, this is not a very accessible way to lose weight, but knowing that along the way you can get rid of a considerable list of ailments, gain tone and lightness, you will want to try. Moreover, once the algorithms are mastered, implementing them will become easy and not burdensome.

Rules for reproducing Strelnikova’s breathing exercises

1. The emphasis is solely on inhalation. It should be done loudly, through the nose. Air. Each breath is short, reproduced sharply, comparable to clapping your hands.
2. Exhalation occurs as if by itself. Silently and through a slightly open mouth. When inhaling, it is important to close your mouth tightly.
3. The listed movements are reproduced in parallel with inhalation of air. Every breath is an action, every movement is exclusively at the inhalation stage.
4. Be sure to keep the rhythm.
5. Strelnikova’s breathing exercises are done on the count of 8, but the numbers should not be spoken out. The count is kept mentally.
6. If desired, the complex can be performed not only while standing, but also in a sitting and even lying position.
7. It is important to exercise only in a good mood; you should not take up gymnastics, forcing yourself.

Strelnikova’s exercises for healing and weight loss

• "Palms". Upright position. The arms are bent at the elbow. Open your palms away from you. The elbows are calmly lowered, not raised or tense. Take 8 sharp and loud breaths, clenching your palms tightly into fists with each of them. Then rest for just a couple of seconds. Repeat everything exactly. And so only 12 approaches.
• "Epaulettes". The subsequent breathing exercise by Strelnikova involves sharply lowering the palms in parallel with inhalation. To begin with, you should straighten up, your arms bent at the elbow joint, your fists pressed to your stomach. Noisily draw in air and sharply straighten your arms and fingers, directing them to the floor. 8 breaths alternate with a pause. Like the previous one, duplicate only 12 episodes.
• "Pump". Straighten up, arms placed freely along the body. While inhaling, bend forward (where? - forward), but do not fall too low; eventually, your hands should not even reach your knees. Do 8 rhythmic bends. Pause. And again the slopes. Total 12 episodes.
• "Cat". Strelnikova’s breathing exercises continue with an exercise that requires both squatting and turning the body at the same time. To begin, straighten up and place your legs at shoulder level. The arms are slightly bent at the elbows, relaxed. Inhale with your torso turned at the waist, your palms clasping lightly, and your knees performing a shallow spring squat. The next inhalation is accompanied by a turn in the opposite direction. Exhale between turns. 8 breaths-turns, pause for a couple of minutes and again a series of similar ones. Duplicate so that there are 12 approaches in total.
  
• "Hug your shoulders". Elbows are bent, looking to the sides and raised to shoulder level. While inhaling, the hands touch each other, resulting in an embrace of oneself. The arms are not tense. After squeezing, do not force your hands apart, only allow inertial movements. 8 doubles, 12 rows.
• "Big Pendulum". This breathing exercise by Strelnikova combines the previous one and “Pump”. The initial position is the same as for “Pump”. On the first inhalation, bend over, then lift the body and inhale with a hug. Down again. 8 breaths. 12 takes.
• "Head turns". Having straightened up, make a turn with your head, looking over your right shoulder and inhale loudly, turn to the left and inhale again. Do not allow a pause between turns, do not strain your neck.
• "Ears". Straighten your body, tilt your head easily to the sides, imitating a bobblehead from China. Inhale to the right. Likewise to the left. 8 takes. A short rest. 12 approaches.
• "Pendulum head". Straighten up. Bow your head and look down, inhale in parallel. Straighten your neck and look up, inhale. You should exhale silently, imperceptibly.
• "Steps". The final exercise of Strelnikova’s breathing exercises. Stand straight. As you inhale, lift either knee and squat slightly on the other. Change legs. The result should be rhythmic rock and roll. As before, 8 reps. And 12 approaches.
  

In this semi-dance exercise, Strelnikova completes her breathing exercises. Only the main general complex is described here. But it is precisely this that is suitable for healing and gaining a slim, toned body.

By the way, such gymnastics is not prohibited for children. Therefore, mothers with slightly older children can do it together. They will probably really like the noisy breaths. And finally, a significant recommendation. It is preferable to perform the exercises before eating. After that, no sooner than an hour later.

Strelnikova’s breathing exercises are a non-drug healing method created at the turn of the 30s and 40s as a way to restore the singing voice. In 1972, the author of the method, phonation teacher Alexandra Nikolaevna Strelnikova, received an author's certificate for her development, which went through 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 the 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 heart pain, normalize blood pressure, strengthen the immune system, 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;
- disorders of the musculoskeletal system (spinal injuries, scoliosis, kyphosis);
- disorders and defects of the genitourinary system (enuresis, phimosis, etc.);
- stuttering and diseases of the vocal apparatus;
- various neuroses.

Exercises (exercises for various diseases)

Breathing gymnastics A.N. Strelnikova includes many exercises, but the basic ones are three - “Palms”, “Pogoniki” and “Pump”. These exercises are present in all specialized complexes aimed at treating certain diseases.

1. Exercise “Palms”.

Starting position – standing or sitting straight, arms bent at the elbows, palms facing 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 “Epaulettes”.

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

Strelnikova’s gymnastics for bronchitis

With this disease, Strelnikova’s therapeutic exercises help relieve coughing and stimulate the removal of sputum. You should exercise 2 times a day for 30 minutes, doing 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 grab yourself by the shoulders. As you exhale, spread your arms slightly. For greater effect, it is recommended to alternate inhalations through the nose and inhalations through the mouth - both should be performed 16 times.

3. Exercise "Eights".

Starting position – standing straight, feet shoulder-width apart. Lean forward, quickly inhale 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 by Strelnikova for weight loss

Breathing exercises using the Strelnikova method will also help people who are overweight. Along with exercises "Palms", "Epaulettes" And "Pump" the main complex includes an exercise "Cat":

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

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

Strelnikova’s gymnastics for asthma

Performing gymnastics using 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 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 towards 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 your left nostril with your fingers, inhale, then close your 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 towards your stomach with your hands. Repeat the exercise, this time pulling up your right knee.

5. Inhale sharply and jerkily through your nose to the count of “one-two-three”, then exhale through your teeth, pronouncing the sounds “z”, “sh”.

6. Exercise "Lumberjack". Starting position: standing, hands clasped. As you inhale, raise your arms up, and then, as you exhale, lower them sharply down with the sound “oof” or “uh.”

Strelnikova’s gymnastics for sinusitis

To quickly get rid of the disease, exercises must be done in 4 approaches, taking a short 5-second break between them. The most effective exercises for sinusitis are “Palms”, “Shoulders”, “Pump”, “Cat”, “Hug your shoulders” and “Big Pendulum”. The last exercise is a combination of the Pump and Shoulder Hug exercises: from a standing position with your feet shoulder-width apart, inhale and bend forward as if pumping, and on the next inhale, straighten up and hug your shoulders.

Breathing exercises by Strelnikova for stuttering

To treat stuttering, it is necessary, first of all, to perform the “Pump” and “Hold Your Shoulders” exercises, which allow you to improve ventilation of the lungs and develop extremely deep breathing.

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

Breathing exercises by Strelnikova for children

Breathing exercises according to Strelnikova can be performed from 3-4 years of age. This type of gymnastics can improve immunity, so it is especially recommended for children who often suffer from colds. In addition, exercises promote the development of flexibility and plasticity, help eliminate postural disorders and generally optimize the functioning of a growing body.

Before learning gymnastics according to Strelnikova, teach your child to inhale air correctly: the inhalation must be abrupt and short, only through the nose. Together with your baby, smell a flower, inhale the aroma of an apple or freshly cut grass, and only then begin to master three basic exercises: “Palms”, “Epaulettes” and “Pump”. Exercises must be done in the rhythm of a marching step (imitating soldiers on the march, walk in place for 2-3 minutes and then you will feel the rhythm).

Contraindications

Breathing exercises using the Strelnikova method are contraindicated in cases of very high blood pressure, a history of a heart attack, a high degree of myopia, or glaucoma.