The system of breathing exercises by A.N. Strelnikova
Breathing exercises of these respiratory gymnastics actively engage all parts of the body: arms, legs, head, pelvis, abdominal muscles, shoulders etc. and provoke a common physiological reaction of the body. It increases the oxygen consumption, satisfying the "thirst for oxygen." And since this gymnastics implies that all the exercises should be performed simultaneously with a short and sharp inhalation through the nose (with an absolutely passive exhalation), it results in an increased aerobic respiration and an increased absorption of oxygen by tissues. Gymnastics:
- establishes the disturbed functioning of the cardiovascular system, strengthens the entire cycle of blood circulation;
- fixes the defects in the thorax and the spine and spine formed due to diseases;
- increases the overall resistance of the organism, its tone, heals the mental state of patients.
Let's go into details about these positive factors. The main function of the lungs is gas exchange in the lung alveoli. To give it more power, we need to break the so-called alveolar barrier. This problem is solved with help of breathing exercises elaborated by A.N. Strelnikova. After a few short, sharp inhalations through the nose that reach the bottom of the lungs (during an inhalation 3-4 times more air gets into the lungs), it comes to an enhanced air exchange in the alveoli, while its composition is close to the outside one. At the same time there is an active gas exchange in blood.
Breathing exercises of Strelnikova also contribute to the alignment of excitation and inhibition processes in the cortex, increase reflex connections, have a positive effect on the function of neuroregulatory mechanisms that control breathing.
A set of exercises for singers:
- 1. "Pump" - 12 ways in 8 inhale-moves (96).
- 2. "Cat" - 12 ways in 8 inhale-moves (96).
- 3. "Embrace your shoulders " - 12 ways in 8 inhale-moves (96).
- 4. "Big pendulum " - 12 ways in 8 inhale-moves (96).
- 5. "Steps" a) "Front step" - 32 inhale-moves.
1. "Pump" ("tire inflation").
Point of departure: stand straight, feet's located wider than shoulders width, hands along torso (Main position - point of departure.). Do light bow (hands goes to the ground, but not touches it) and simultaneously - loud and short inhale through the nose on the second part of the bow. Inhale must be finished together with bow. Mildly raise (but not straighten), and again bow, and short loud inhale "from ground". Take to hands convoluted newspaper or stick and imagine, that you inflate a tire of automobile. Bows must be done rhythmically and easy, don't bend over too low; bow to the torso level will be enough. Back round, not straight, head lowered.
Remember! The "inflate a tire" exercise should be done in rhythm of formational foot-steps.
Norm: 12 ways in 8 inhale-moves.
Exercise "pump" can be done in standing and in sitting.
Restrictions: Head and spine damages, chronic radiculitis and osteochondrosis, high blood, intracranial and intraocular pressure, calculi do not permit to bow low. Bow is slight, but always with a noisy and short breath through the nose. Exhalation is done after each inhalation alone (passively) through the mouth, but do not open it wide.
Exercise "Pump" is very efficient, often stops asthma crises, heart and liver attacks.
2. "Cat" (squat with rotation).
Point of departure: stand straight, feet on shoulder width (you feet should not detach from the ground). Make dance-like sitting down with simultaneous turns of upper-body and hands to the right as if catching something. At the end of movement, when you catch - sniff. Repeat the same to the left. Don't worry about the breathing out, it should come naturally. Knees should be slightly bent and straighten (crouching light, springy, not deep squat). Grasp with your hands to the right and to the left at the level of your waist. The back is straight, turn - only at the waist.
Norm: 12 ways in 8 inhale-moves.
The exercise "Cat" can also be done in sitting in a chair or lying in bed (in a bad condition).
3. "Embrace your shoulders" (inspiration while compression of the chest).
Point of departure: stand straight, with arms bent in elbows and raised to the height of shoulders. Throw your hands in opposite directions, as if embracing the shoulders themselves. And with every "hug" sharply "sniff" through your nose. Hands should go parallel to each other (do not cross them), do not change their position (it is not important, which hand is on the top, the right one or the left one), do not open your arms wide and do not strain them. Having mastered this exercise, it is possible to slightly tilt the head back (inhalation from the ceiling) while your hands cross.
Norm: 12 ways in 8 inhale-moves.
Exercise "Embrace your shoulders" can also be done in sitting or in lying.
Restrictions: Patients with coronary heart diseases, innate heart defects, having had a heart attack, should not do this exercise in the first week of training. It should be started from the second week along with other exercises of the Strelnikova gymnastics. In a bad condition don't do 8 consecutive inhale-moves but 4 or even 2, then a pause for 3-5 seconds and then again do 2 or 4 inhale-moves.
Women, from the sixth month of pregnancy, while doing this exercise, should not tilt their head back, do it only with hands, standing straight and looking forward.
4. "Big Pendulum" ("Pump" + "Embrace your shoulders").
Point of departure: stand straight, feet on a slightly narrower width than shoulders. Tilt forward, hands stretched to the floor, inhale. Without stopping (slightly bend in the waist) tilt back with your arms embracing shoulders. Inhale again. Bow forward - lean back, inhale "from the floor" inhale "from the ceiling." Exhalation occurs between breaths myself, do not hold your breath and do not push it out!
5. "Steps." A. "Step Forward" (rock and roll).
Point of departure: stand straight, feet on a slightly narrower width than shoulders. Raise your left leg bent in the knee, up to the level of the abdomen (from knee the leg is straight, stretch your toes down like you're a ballet dancer). On the right foot make a light dance squat and do a noisy sniff with your nose. After squats both legs should necessarily take the initial position for a moment. Lift up the right leg bent in the knee, on the left do a slight squat and sniff through nose with noise. You should necessarily do a slight squat, then the other leg, bent in the knee, raises up by itself to the level of the stomach. Your corps stays straight. You can simultaneously do counter-movements with your hands at the level of your waist. Exercise "front step" reminds of a rock 'n' roll dance movements.
Remember! The exhalation should happen after each inhalation by itself (passive), preferably by mouth.
Normal: 8 ways in 8 inhale-moves.
The exercise "step forward" can be done in standing, in sitting or even in lying.
Restrictions: for patients with diseases of the cardiovascular system (ischemia, birth cardiac defects, heart attacks) is not recommended to lift the legs too much (to the level of the abdomen). In cases of injuries and leg thrombosis the patient should only perform this exercise in sitting or even in lying (on the back), very gently, barely lifting the knee up while a noisy breath. Do a pause (rest) for 3-4 seconds after every 8 inhale-moves, you can extend it to 10 seconds.