Breathing exercises by Strelnikova: indications, list of exercises, technique. How to breathe using the Strelnikova method Gymnastics using the Strelnikova method contraindications

The desire to strengthen her voice and singing abilities by singer A.N. Strelnikova brought unexpected results - the technology developed by the author turned out to have healing properties. Strelnikova’s set of exercises is easy to perform and effective from the first lesson.

Basic principles of gymnastics

Strelnikova’s breathing exercises are recognized as a unique technology of its kind and have a quick beneficial effect through inhalation and exhalation. The correct breathing technique according to A.N. Strelnikova is a prerequisite for every movement. If executed incorrectly, the efficiency is reduced several times.

Inhalation is made by compressing the chest. In Strelnikova’s techniques, this moment is the peak of activity. Correct inhalation is performed for 2 seconds, during which the air is drawn in three times with jerky, sharp, short and noisy actions.

Exhalation is carried out uncontrollably; there is no need to focus on it. The body voluntarily performs this movement. The only limitation is the rule: you must exhale through your mouth.

Breathing exercises according to Strelnikova’s original method imply the active involvement of all systems and parts of the body in the work. This includes the use of the diaphragm, which is actively used during singing. Health-improving exercise technology is suitable for most people, even those without sports experience and those not accustomed to physical activity.

System efficiency

The beneficial effects of Strelnikova’s breathing exercises are confirmed by a patent issued to the author in 1972. However, Strelnikova’s technique became popular back in 1930-1940. Each movement and basic breathing technique has a number of features that bring a beneficial healing effect to the body:

• all sets of movements are accompanied on the same parallel with breathing. At this moment, all tissues of the body are activated, metabolic processes are enhanced, including the saturation of body cells with oxygen;
• a correctly performed triple inhalation affects the receptors of the nasal mucous membranes, as a result of which all groups of organs directly or indirectly related to the respiratory system are involved along the chain. The immune system is activated and the process of a person’s recovery from respiratory diseases is accelerated;
• a triple inhalation completely fills the lungs with oxygen, straightening the folds and saturating the blood. The volume of each lung increases, and therefore the depth of breathing increases and a person can exhale longer. This property improves the quality of the voice, the purity and length of the sound produced, which is simply necessary for correct and beautiful singing;
• the work of the diaphragm during inhalation has a massage effect on the organs in contact with it, thereby stimulating their work;
• Taking deep breaths saturates the cerebral cortex with oxygen. This has a beneficial effect on mental processes and improves the functioning of the central nervous system;
• During exercise, stimulation and independent regulation of the metabolic processes of the human body occur.

Regular gymnastics exercises by Strelnikova trigger the health system of the body as a whole, and from the first minutes of exercise the work and condition of the respiratory organs improves.

Therapeutic exercise for breathing in diseases

Strelnikova’s technique for therapeutic and preventive effect is used as physical education. For diseases of the respiratory tract and curvature of the spine, such exercises will be doubly useful. It is performed daily, 2 times a day for 30 minutes. The mechanism of action of physical therapy:

• concentrated attention only on breaths, together with their counting, will ensure the required number of movements is performed. This will allow you to get the maximum effect from the load;
• regularity and a high number of repetitions of breaths, ranging from 1 to 5 thousand per hour, guarantees the strengthening of the respiratory system during the first week and a half of exercise. At the same time, the elimination of deformation and altered position of the spine will begin. The full effect will require a longer period of time;
• This type of physical activity eliminates the accumulation of lactic acid in muscle tissue, which completely guarantees the absence of pain before, during and after exercise.

In the presence of diseases of the bronchi and pulmonary system, this technique is indispensable as a complex treatment. Increased blood circulation and lymph movement allows you to remove toxins, and hyperventilation of the lungs activates the process of self-removal of exudate. In most cases, such breathing can significantly reduce drug treatment. At the initial stages of the disease, in agreement with the attending physician, you can completely change the tablets to this physical therapy by Strelnikova. Patients with respiratory diseases note the high effectiveness of the technique according to A.N. Strelnikova.

Advantages and disadvantages

Gymnastics using the Strelnikova method has a wide range of advantages:

• gymnastics does not require financial costs and specialized equipment;
• the low number of contraindications to gymnastics allows almost every person to introduce breathing exercise into their daily routine;
• gymnastics can be combined with other types of physical education: jogging, walking, stretching, swimming;
• the effect of exercise relieves physical and moral fatigue, allows you to lift your mood, improves memory and raises the overall tone of the body;
• the technology can be combined with other techniques and drug treatment;
• during Strelnikova’s gymnastics, damaged and altered tissues, organs and their systems are restored, and a preventive effect occurs;
• during the breathing process, energy is replenished and regulated;
• the use of gymnastics to prevent colds in primary school students helps avoid infection during epidemics;
• The short duration of the lesson, just 1 hour a day in total, will allow you not only not to feel tired, but also to feel cheerfulness and a surge of strength.

The disadvantages of Strelnikova’s breathing exercises are:

• difficult to perform for children under 6-7 years old;
• presence of contraindications;
• Long-term use of breathing exercises increases the risk of tissue atherosclerosis. However, this negative effect is smoothed out by the combination of Strelnikova’s technique with Frolov’s exercises;
• clear control of the technology and the number of breaths is required, as well as their reproduction at a certain point in the gymnastics.

If you follow the rules for performing movements, breathing and taking into account contraindications on an individual basis, you will only experience the benefits of the technique, avoiding its disadvantages.

How to study Strelnikova's program correctly

Alexandra Strelnikova developed not only a set of exercises, but also the rules and order of their implementation. The order is as follows:

1. Warm-up, in which 8 breaths are performed for each type: “Palms”, “Epaulettes”, “Pump”. Each subsequent day of classes, accordingly, another one is added: “Cat”, “Hug your shoulders”, “Big pendulum”. If necessary, each of the movements can be practiced in advance.
2. At this stage, “Turn the head”, “Ears”, “Pendulum with the head”, “Rolls”, “Steps” are alternately added to the previous exercises.
3. After complete mastery of these elements of gymnastics, the number of breaths doubles and equals 16. When you feel that this level of difficulty has been passed and the elements are easy, the number of breaths doubles again. But you need to be careful not to overdo it.
4. The duration of inhalation should be in a strict range from 3 to 5 seconds.
5. The maximum beneficial effect from exercise can be obtained if you perform the complex twice every day: in the morning and in the evening.

Regular breathing exercises should become a habit and be comfortable. If there is a negative reaction of the body to Strelnikova’s exercises, you should temporarily stop exercising and consult a specialist for advice.

Indications for use

The range of indications for doing Strelnikova’s breathing exercises is wide. It includes the presence of diseases and dysfunctions:

• chronic depression;
• neurotic deviations;
• speech disorder in the form of stuttering;
• myopia;
• bronchial and pulmonary inflammatory processes;
• chronic obstructive pulmonary disease;
• asthma of bronchial origin;
• chronic and acute form of vasomotor rhinitis;
• acute respiratory viral infections;
• allergic diseases and symptoms;
• pulmonary tuberculosis;
• diseases of the heart muscle;
• high blood pressure;
• dystonia of vegetative-vascular type;
• history of stroke or heart attack;
• Heart arythmy;
• headaches;
• epileptic seizures;
• disorders in the musculoskeletal system;
• thyroid dysfunction;
• diabetes type 1 and 2;
• inflammatory processes of the epidermis;
• pregnancy;
• male sexual dysfunction;
• presence of excess weight in any amount;
• smoking.

Strelnikova’s complex has the maximum therapeutic effect on:

• spine – curvatures and scoliosis disappear. Posture and gait improve, pain from exercise and movement disappears;
• breathing through the nose - in case of atrophy of this reflex, gymnastics is effective with long-term use;
• organs of vision - vision deterioration slows down, with regular exercises an improvement of 2-3 diopters is possible;
• speech dysfunctions – diction improves, stuttering and uncertainty in pronunciation of sounds disappear;
• olfactory receptors – the ability to sense smells improves;
• the work of the genitourinary system - increasing potency, preventing and accelerating the treatment of gynecological diseases, reducing pain and accelerating the treatment of urolithiasis, regulating the menstrual process and reducing these specific pains;
• the period after surgery – acceleration of body regeneration;
• pulmonary tuberculosis – treatment is accelerated, breathing becomes easier, pain is reduced.

Treatment using Strelnikova’s method of breathing exercises helps to improve the overall immune system. As a result of exercise, not only the appearance and condition of the body improves, but also the person’s mood.

Contraindications and potential harm

Regardless of the wide range of indications for the use of breathing elements of gymnastics, the technique is contraindicated in the following cases:

• increased body temperature;
• acute forms of diseases;
• general depressed state;
• severe pathologies;
• acute thrombophlebitis;
• bleeding inside the body;
• age less than 4 years.

The harm of breathing exercises and contraindications for implementation must be taken into account when choosing a technique. Without consulting a doctor and confirming the absence of interfering factors, gymnastics can worsen a person’s health.

Exercises according to Strelnikova

Breathing exercises according to A.N. Strelnikova must be performed in strict accordance with technology and rules. Each type of movement has its own contraindications, so the person practicing can independently regulate the complexity and intensity of the workout.

The best effect from the Strelnikova complex can be obtained under the following conditions:

• access to fresh air - the room must be ventilated, or the lesson is held outside;
• inhalation is active and sharp – exhalation is passive through an open mouth;
• the movement is performed parallel to inhalation.

For a therapeutic effect, Strelnikova’s complex is performed twice, 1.5 thousand breaths before or after meals, after an hour. For preventive purposes, the technique is applied once in the morning or evening.

Breathing exercises are performed in accordance with the following routine:

• warm-up is performed both in the morning and in the evening;
• the load increases gradually, adding 1 exercise per day;
• break between exercises 15 seconds at the initial stage and 5 seconds when fully mastering the technique;
• breathing exercises are continuous and gradually replace other types of physical activity.

Before the lesson, you must remember and complete the lesson of inhalations. 3 breaths are taken with sharp jerks for 3-5 seconds. After mastering this technique, you can move on to performing the Strelnikova complex.

Palms

Execution technique: standing position, back straight. The arms are bent at the elbow joint, palms are turned up. 4 breaths are taken, during which the palm is clenched into a fist. After which you give up and take a break. Exhalation can be done without restrictions. The exercise is performed in 24 approaches.

Performing the “Palms” exercise

There are no contraindications to gymnastics. During exercise, you may feel a short-term slight dizziness from the rush of oxygen. During movements, it is necessary to control the correct position of the shoulders - they are motionless, breathing is diaphragmatic.

Shoulder straps

Technique: body position - standing, spine straight. The hands are tight to the stomach and gathered in a fist. When taking deep breaths, the hands move vertically downwards, the shoulder muscles are tense. With relaxed exhalation, the original position is assumed. The technique is performed in 8 approaches.

Exercise "Epaulettes"

There are no contraindications. The tension and relaxation of the shoulder girdle is monitored. The effectiveness of the system directly depends on the correct execution of movements.

Pump

Technology: the initial position of the body in space is vertical with a straight back, legs are positioned the width of the shoulder girdle, arms are free and parallel to the torso. At the moment of inhaling air, the body is tilted forward, during which the arms are pulled down. The main goal is to stretch, not touch the floor. Therefore, maximum bending is not required. As you exhale, the original position is assumed, but the back is slightly tilted. The technology is completed within 60 seconds. Number of tilts – 100.

Exercise "Pump"

• damage to the vertebrae and their fastenings;
• trauma to the skull and concussions;
• chronic osteochondrosis;
• severely increased pressure in the arteries, inside the skull and in the eyes;
• rock formations and sand in the internal organ systems of the body.

An element of gymnastics should be performed for only 1 minute, so you should strive for 100 inclinations, but not reach them from the first lesson to the limit of your capabilities. Such a desire will result in harm to health, and the benefits will be minimized.

Cat

Execution of movements: body position is standing, in a half-squat, legs two-thirds of the length of the shoulder girdle. After turning in the first direction, air is inhaled. At this moment, the hands in the form of cat's paws perform an imitation of a grab. The technology is performed 12 repetitions of 8 breaths each.

Exercise "Cat"

There are no contraindications; control is exercised over the straightened position of the spine and mobility exclusively in the waist area. The rest of the body is motionless.

Ears

Execution technology: starting point – legs are placed at two-thirds of the shoulder distance, posture is straight and vertical. Mobility occurs in the neck area. Tilt your head towards one shoulder until your ear touches it while inhaling air. A similar performance in the opposite direction - while exhaling. 12 declinations are performed for each half of 8 breaths.

Doing the “Ears” exercise

Hug your shoulders

Execution technique: position – vertical, posture straight, feet shoulder-width apart. The arms are pulled up to the height of the shoulder girdle, bent at the elbow. Without crossing, while inhaling, the shoulders are hugged, and while exhaling, the arms return to their original point. A total of 12 turns of 8 breaths are performed.

Indications for a ban on this technique:

• history of heart attack and stroke;
• cardiac dysfunctions and defects;
• ischemia.

The position of the hands is monitored - the height is maintained during the entire exercise, there are no crosses, the hands are at a close distance from each other.

Big pendulum

Instructions for execution: vertical position, straight posture, legs two-thirds the length of the shoulder girdle. The body is tilted forward while inhaling air, the hands tend to the floor, but do not touch it. As you exhale, the original position of the body is assumed, but the arms in a crossed state grab the shoulders. Number of repetitions – 12, inhalations – 8.

Contraindications for performing the technique:

• spinal injury;
• chronic osteochondrosis;
• displacement of intervertebral discs and the presence of hernias in the spine.

The back is controlled - bending is not allowed. Legs without bends.

Head turns

The initial position is vertical, the back is aligned, the legs are two-thirds of the distance from the shoulders. While inhaling, the head is turned in the first direction, then in the opposite direction. Between turns, the air is exhaled. Perform 12 repetitions of 8 breaths each. Control over the position of the body - it is motionless, with the exception of the neck. Shoulders aligned, straight.

Exercise "Turning the head"

Pendulum head

Execution technique: vertical position, legs spaced three-quarters of the shoulder distance. The arms are extended towards the torso. Posture is straight. While inhaling air, the head leans forward so that the gaze rests on the floor. Then the head is tilted back, looking at the sky. Between bends the air is exhaled. 12 approaches of 8 breaths are performed.

Exercise “Pendulum with your head”

Contraindications to performing the exercise are:

• the presence of old cervical osteochondrosis;
• skull injuries, concussions;
• epilepsy;
• vegetative-vascular dystonia;
• increased blood pressure of an arterial, ocular and intracranial nature.

The position of the back and shoulders is controlled - they are straight and motionless.

Execution technology: initial position is vertical, posture is straight, the right leg is put forward, the second is moved back. The weight of the body is transferred to the exposed support, the back support to the toe. While inhaling air, perform a squat on the supporting leg. When you take the initial position, exhale.

Rolls with left leg forward

The technology is similar to the previous one, but the left leg is carried out as the supporting leg. In both movements, the position of the shoulders and back is controlled - they are straight and do not bend or tilt. 12 approaches of 8 breaths are carried out on each leg.

Forward step

Execution technology: vertical body, legs at three-quarters of shoulder distance. The right leg is raised, bent, with the toe pointed down. A squat is performed on the supporting leg while inhaling. When taking the initial pose, exhale. Gymnastics are performed similarly on the second leg. Perform 8 approaches on each side with 8 breaths.

Contraindications to the exercise are:

• ischemia;
• leg injuries;
• diseases of the heart and blood vessels;
• defects and dysfunctions of the heart muscle;
• performed with caution during pregnancy - the leg is not raised very high.

The position of the torso is controlled - the shoulders and back are straight, the head is positioned straight and does not change position.

Back step

Initial stance: the right leg is slightly bent and raised, the heel touches the gluteal muscle. While inhaling, perform a squat on the supporting leg. When changing the support, exhale. Manipulations with the other support are carried out similarly. A total of 4 repetitions of 8 breaths are performed. Contraindications and controls are fully consistent with the “Forward Step” movement.

Exercise “Back step”

Breathing exercises for children

The technique and methods of performing breathing exercises for children become an interesting and fun activity. Together with the parent, the child will happily perform the movements; the only difficulty may be proper breathing, but over time, everyone can learn it.

For a child’s body, breathing exercises are a real source of health and an impetus for all-round development. Thanks to this physical activity, mental activity is activated, deviations in the work and development of the musculoskeletal system are normalized, and the functioning of the gastrointestinal tract is regulated.

Breathing exercises can be performed for children starting from 5 years old. Until 7-8 years of age, the list of elements is limited. It includes:

• "Palms";
• "Pump";
• "Epaulettes";
• “Hug your shoulders”;
• "Kitty";
• Exercises for the head.

At an older age, the list expands as the child masters the technique of initial exercises.

Breathing exercises according to the method of A.N. Strelnikova is an accessible, free and easy set of movements with an incredibly beneficial and comprehensive effect on the body. By performing this physical exercise, a person becomes healthier, more positive and stronger. His charisma, singing and speaking abilities are improving. Regular adherence to the methodology and its rules will allow you to get rid of health problems in a short time, regardless of gender, age and financial situation.

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.

Therapeutic breathing according to Strelnikova’s 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. Exercise stimulates 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.

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

INTRODUCTORY LESSON

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

During execution, you need to take 4 noisy nasal breaths. Then (3-5 seconds) a pause and again, without stopping, 4 noisy nasal breaths.

This needs to be done about 24 times (4 breaths), in total there are about 96 movements (“hundred” by Strelnikova). Exhalation (invisible and inaudible) occurs through the mouth after inhaling through the nose. Exhalations should not be pushed out or held in! Inhalation is very active, exhalation is quite passive. Just think about the inhalation, noisy, throughout the entire room. Forget about exhaling.

When inhaling, close your lips slightly.

A short, noisy breath in through the nose in Strelnikova’s gymnastics is performed with closed lips. There is no need to compress your lips tightly when inhaling; they are closed slightly, naturally and freely.

After a noisy, short inhalation through the nose, the lips part a little - and the exhalation occurs by itself through the mouth (and is not heard). It is strictly forbidden to grimace while inhaling!!! And raise the palate, protruding your stomach.

Don’t think about where the air will go, think about the fact that you sniff the air very briefly and noisily (like clapping your hands).

The shoulders are not involved in breathing, so you should not raise them. You need to keep an eye on this!

You may feel slightly dizzy at the beginning of your workout. Don't be scared! You can do palm exercises while sitting (you need to think about the recommendations for VGSD (vegetative-vascular dystonia).

Second exercise “Epaulettes” 8 breaths are taken without stopping (“figure eight”). Then rest for 4-5 seconds and again 8 breaths. And thus 12 times (also “a hundred” 96 movements.

Third exercise “Pump” you need to do it 12 times - 8 breaths, rest after each “8” for 4-5 seconds. (There are certain restrictions when performing this exercise, which are described in the main complex).

These three exercises require about 10-20 minutes. This lesson is repeated twice a day (morning, evening). And in the evening, performing “Palms”, take 8 breaths of movement.

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

"Hug your shoulders"
"Big Pendulum"
"Head turns"
"Ears",
"Pendulum head"
"Rolls"
"Steps".

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

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

In the case when you easily take 32 breaths in a row and you are able to take 96 breaths (“a hundred”), it is still recommended to rest for 3-4-5 seconds after 32 breaths. Otherwise, you may get carried away, and Strelnikova’s breathing exercises will no longer help you.

Main complex

Let's consider the main complex. It is worth repeating the rules that must be followed when performing the first three exercises.

Rules:

1. Think only about breathing through your nose. Train only to inhale. Inhalation is sharp, short, noisy (clap your hands).
2. Exhalation occurs after inhalation independently (through the mouth). Do not hold your exhalation or push it out. Inhalation is very active through the nose, exhalation is through the mouth, inaudible and passive. There should be no noise when exhaling!
3. Simultaneously with the sigh, movements are made, and nothing else!
4. In Strelnikova’s breathing exercises, movements - inhalations are performed in the rhythm of a walking step.
5. Counting is done mentally, and only by 8.
6. Exercises can be performed in any position - standing, lying, sitting.

Breathing exercises by Strelnikova

1. Palm exercise

I.p. (starting position) – standing:

Stand straight, arms bent at the elbows (elbows down), and palms forward - “psychic pose.”

While standing in this position, you should take short, rhythmic, noisy breaths through your nose while clenching your palms into fists (the so-called grasping movements.

Without pausing, take 4 rhythmic, sharp breaths through your nose.

Then lower your hands and rest for 4-5 seconds. Then take 4 more noisy, short breaths and pause again.

Normally, you need to take 4 breaths 24 times.

You may feel dizzy at the beginning of the class, that's okay! You can sit down and continue sitting, increasing the pause to 10 seconds.

2. Exercise “shoulder straps”

I.p. – standing, hands clenched into fists and pressed to the stomach at waist level.

When inhaling, you need to sharply push your fists down towards the floor (do not strain your shoulders, straighten your arms to the end, reaching towards the floor).

Then return the brushes to waist level in IP.

Take 8 breaths in a row. Normally 12 times 8.

3. Exercise “pump” (“inflating the tire”)

I.p. – standing, legs slightly narrower than shoulder width, arms below (os. – basic stance).

Make a slight inclination (reach your hands towards the floor, but do not touch), while in the second half of the inclination take a short and noisy breath through your nose.

The inhalation ends along with the tilt. Raise yourself a little, but not completely, and again bend + inhale. You can imagine that you are inflating a tire in a car.

The bends are performed easily and rhythmically; you should not bend too low, just bend down to waist level.

Round your back, lower your head. Important!! “Pump the tire” in the rhythm of a marching step.

Normally, the exercise is performed 12 times.

Restrictions:

Injuries to the spine and head, long-term osteochondrosis and radiculitis, increased intracranial, arterial and intraocular pressure, stones in the liver, bladder, kidneys - do not bend low. The tilt is slightly noticeable, but short and noisy inhalations are mandatory. Exhale passively after inhaling through the mouth, while not opening the mouth wide.

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

4. Exercise “cat” (half squat with a turn)

I.p. – o.s. (during the exercise, the feet do not come off the floor).

Do a dance squat with your torso turned to the right and at the same time take a short, sharp breath.

Then do the same with turning left.

Exhalations are performed spontaneously.

The knees bend and straighten slightly (do not squat hard, but lightly and springily).

Hands on the left and right perform grasping movements.

The back is straight, turn at the waist.

Normal ex. performed 12 times.

5. Shoulder Hug Exercise

I.p. – standing, bend your arms and raise them to shoulder level.

You need to throw your arms very strongly, as if you want to hug yourself by your shoulders.

And with every movement a breath is taken.

Hands during the “hug” should be parallel to each other; There is no need to spread it very wide apart.

Normally, the exercise is performed 12p - 8 breaths-movements.

Can be performed in different starting positions.

Restrictions:

Coronary heart disease, previous heart attack, congenital heart disease - this exercise is not recommended for these diseases.

It should start with 2 weeks of classes.

If the condition is severe, then you need to take half as many breaths (4, or even 2).

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

6. Exercise “big pendulum”

I.p. – standing, legs narrower than shoulders. Lean forward, reach your hands towards the floor - inhale.

Immediately, without stopping (bend a little at the waist), bend back and hug your shoulders with your hands. Also - inhale.

Exhale randomly between inhalations.

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

Restrictions:

Osteochondrosis, spinal injuries, displaced intervertebral discs.

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

Only after you have mastered the first 6 exercises well should you proceed to the rest.

You can add one exercise every day from the second part of the complex until you master all the rest.

7. Exercise “head turns”

I.p. – standing, legs narrower than shoulders.

Turn your head to the right - take a short, noisy breath through your nose.

Same thing to the left.

The head does not stop in the middle, the neck is not tense.

Important to remember!

You need to exhale through your mouth after each inhalation.

Normal: 12 times.

8. Exercise “ears”

I.p. – standing, legs narrower than shoulders.

Slight tilt of the head to the right, ear to the right shoulder - inhale through the nose. Same thing to the left.

Shake your head a little, looking forward.

The exercise is similar to the “Chinese dummy”.

Inhalations are performed along with movements.

When exhaling, do not open your mouth wide!

Normal: 12 times.

9. Exercise “pendulum head” (down and up)

I.p. – standing, legs narrower than shoulders.

Lower your head down (look at the floor) - a short, sharp breath.

Raise your head up (look at the ceiling) - inhale.

Let me remind you that exhalations should be between inhalations and through the mouth.

Normal: 12 times.

Restrictions:

Head injuries, vegetative-vascular dystonia, epilepsy, increased intracranial, intraocular, blood pressure, osteochondrosis of the cervicothoracic region.

With these diseases, you should not make sudden movements with your head in exercises such as “Ears”, “Head turns”, “Head pendulum”.

Turn your head slightly, but inhale noisily and short.

You can do the exercises while sitting.

10. Exercise “rolls”

1) I.p. – standing, left leg forward, right leg back. Transfer the weight of the body to the left leg.

The body and leg are straight.

Bend your right leg and place it on your toes for balance (but don’t lean on it).

Sit down a little on your left leg, while inhaling through your nose (the left leg should be immediately straightened after squatting).

Immediately shift the center of gravity to the other leg (leave the body straight) and also squat down a little while inhaling (do not lean on the left leg).

Important to remember:

1 – squats are done together with inhalation;

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

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

Normal: 12 times.

2) The exercise is performed in the same way as described above, only you need to swap your legs.

This exercise is done only in a standing position.

11. Exercise “steps”

1) "Forward step."

I.p. – standing, legs narrower than shoulders.

Raise the bent left leg up to the level of the abdomen (straighten the leg from the knee, pull the toe). At the same time, sit down a little on your right leg and take a short, noisy breath.

After squatting, the legs must be returned to their original position.

Do the same, raising the other leg forward. The body must be straight.

Normal: 8 times - 8 breaths.

This exercise can be done in any starting position.

Restrictions:

Coronary heart disease, diseases of the cardiovascular system, previous heart attack, congenital defects.

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

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

2) “Back step.”

I.p. - Same. The left leg, bent at the knee, is pulled back, while squatting slightly on the right leg and inhaling. Return your legs to their original position – exhale. Do the same on the other leg. We do this exercise only while standing.

Normal: 4 times - 8 breaths.

Breathing exercises by Strelnikova, video lesson

List of main diseases for which breathing exercises by A.N. Strelnikova are used

Diseases of the upper respiratory tract, bronchi and lungs
Vasomotor and allergic rhinitis;
Sinusitis;
Adenoids of I and II degrees;
Deviation of the nasal septum;
Acute respiratory diseases (ARI and ARVI);
Rhinosinusitis;
Snore;
Cysts;
Polyps of the nose and larynx;
Fibroids;
Angiofibromas;
Papillomas;
Angiomas;
Paresis or paralysis;
Sore throats;
Laryngitis and laryngotracheitis;
Otitis;
Frontitis;
Chronic pharyngitis;
Eustachite;
Quincke's edema;
Edema of the larynx;
Tracheotomy;
Flu;
Bronchitis;
Whooping cough;
Bronchiectasis;
Pneumonia;
Pleurisy;
Pneumosclerosis;
Atelectasis of the lungs;
Pneumothorax;
Emphysema;
Bronchial asthma;
Pulmonary edema;
Pulmonary tuberculosis;
Sarcoidosis;
Benign tumors of the respiratory organs.

Breathing exercises by A.N. Strelnikova are indicated for ANY respiratory disease, even during an exacerbation of the disease (but only with a strictly INDIVIDUAL approach).

Breathing exercises by A.N. Strelnikova are indicated for ANY sound production disorders and diseases of the vocal apparatus.

Diseases of the cardiovascular system
Angina;
Atrial fibrillation;
Cardiac ischemia;
Cardiopsychoneurosis;
Hypertension;
Hypotension;
Tachycardia;
Myocarditis;
Rheumatic carditis;
Rheumatism;
Pericarditis;
Atherosclerotic cardiosclerosis;
Circulatory failure;
Atherosclerosis;
Lymphadenitis;
Lymphogranulomatosis;
Thrombophlebitis;
Migraine;
Migraine neuralgia;
Stroke.

Blood diseases
Anemia;
Leukemia;
Radiation sickness.

Digestive diseases
Chronic gastritis;
Peptic ulcer of the stomach and duodenum;
Enterocolitis;
Chronic pancreatitis;
Constipation.

Liver and kidney diseases
Hepatitis;
Cirrhosis of the liver;
Botkin's disease (jaundice);
Kidney cyst;
Polycystic kidney disease;
Wandering kidney;
Pyelonephritis;
Glomerulonephritis.

Endocrine system diseases
Diabetes;
Autoimmune thyroiditis;
Obesity;
Exhaustion;
Mastopathy;
Hypothyroidism;
Diffuse toxic goiter;
Stunted growth (lag in physical development);
Gynecomastia.

Diseases of the genitourinary system
Haemorrhoids;
Inguinal hernia;
Enuresis (bedwetting);
Cystitis;
Menopausal neurosis;
Cervical polyp;
Cervical erosion;
Salpingo-oophoritis (inflammation of the uterine appendages);
Metritis;
Endometriosis;
Algomenorrhea (painful menstruation);
Ovarian cyst;
Prolapse of the vaginal walls;
Chronic prostatitis;
Prostate adenoma;
Impotence;
Orchitis;
Cryptorchidism;
Phimosis;
Micropenis;
Varicose veins of the spermatic cord;
Fast ejaculation;
Infertility;
Delayed sexual development.

Nervous and mental illnesses
Alcohol intoxication;
Chronic alcoholism;
Epilepsy;
Substance abuse;
Neuritis;
Neurasthenia;
Neuroses;
Neuralgia;
Insomnia.
Strelnikovsky breathing exercises strengthen the immune system, increase vitality and performance, heal the psyche, improve mood, and relieve depression!

Musculoskeletal disorders
Osteochondrosis;
Arthritis;
Arthrosis;
Radiculitis;
Various postural disorders;
Scoliosis;
Kyphosis;
Lordosis;
Polyarthritis;
Fractures;
Dislocations;
Bruises;
Vertebral hernias.
Various injuries to the upper and lower extremities, shoulder girdle and hip.

Dear readers, if you have performed a set of Strelnikova’s breathing exercises, please leave comments or reviews below. This will be very useful for someone!

Strelnikovskaya gymnastics helps the body cope with the disease on its own, without the help of drugs. Of course, it’s easier to take a handful of pills and... lie down, waiting for a miracle. But miracles only happen in fairy tales. Yes, you will feel better: the asthma attack will go away, the headache will disappear, your blood pressure will normalize for a few hours, but time will pass and everything will resume. And if at first one tablet helped, then to achieve a positive effect you will need one and a half tablets, then two, three... and the person will become drug dependent. He is haunted by fear: if I don’t take the pill, I’ll die! And fear is a bad advisor...

Strelnikova’s gymnastics only helps those who have the will! For those who don’t have one, I advise them to raise one! If, of course, you want to become healthy, and not hang like a stone around the neck of your relatives.

You need to fight for your health, you need to snatch it from the disease! “You don’t want to do my gymnastics?!” said Alexandra Nikolaevna Strelnikova. “That means you’re not sick yet... When you get really sick and no one can help you, then remember about gymnastics!”

Alexandra Nikolaevna could not stand lazy people. She loved to work with the most seriously ill patients. With people whose home address the ambulance has already stopped asking, with people who have been pumped out more than once in intensive care. Such people, as a rule, do our gymnastics fiercely; they know the value of life.

Therefore, when I hear the phrase: “I do your gymnastics, but it doesn’t help me!”, I always answer the same thing: “That means you’re doing it poorly!”

Do the exercises diligently and regularly. When mastering the basic complex of breathing exercises, be sure to keep in mind the recommendations regarding the disease from which you suffer. This will help avoid side effects and achieve the greatest effect.

Runny nose adenoids and sinusitis

“The nose is like the canopy of a house. Like the canopy, so is the house,” the famous phoniatric surgeon, professor-otolaryngologist V.A. likes to say. Zagoryanskaya-Feldman.

Indeed, with impaired nasal breathing, as we have already said, our lungs are not completely filled with air, but in the lungs the blood is saturated with oxygen, which then delivers it to all organs, every cell of the body. And if breathing is inadequate, then the blood is poor in oxygen and the organs do not receive enough of it. This has a particularly negative impact on children, whose development slows down due to impaired breathing, and the functioning of all organs and systems goes wrong.

Impaired nasal breathing is primarily associated with diseases of the nose and its sinuses, such as chronic runny nose (vasomotor and allergic), adenoids, and sinusitis. Allergic and vasomotor runny nose are similar in their manifestations. Exacerbations are usually accompanied by nasal congestion, copious watery discharge and sneezing. Many patients also experience itching in the nose and eyelids, headaches, and tears flowing. The causes of chronic runny nose are not always clear.

Here there are general neurogenic and endocrine disorders, and increased sensitivity to foreign protein (allergen). The body's hereditary predisposition to certain allergic reactions should also be taken into account. Moreover, contact with an allergen is usually difficult to eliminate.

After all, it is almost impossible to get rid of house dust; it is very difficult to part with a pet that has become a member of the family and whose fur causes an allergic reaction. Traditionally used treatment for chronic runny nose helps only temporarily or does not give the desired result at all. Thus, medications prescribed by doctors have a short-term positive effect, and may also cause unwanted side effects. Hardening the body, aimed at increasing its resistance, requires a long time and great willpower. But there is a way that helps improve nasal breathing in a matter of days! After just a few days of training using the Strelnikova method, nasal breathing improves and chronic runny nose recedes. In addition, it is an excellent remedy for snoring. Strelnikov gymnastics also helps with adenoids, although here, of course, treatment requires more time and effort. After all, this disease not only causes difficulty in nasal breathing, changes in the timbre of the voice and hearing impairment, but also adversely affects the general condition of the body. As a rule, adenoids provoke poor circulation in the cranial cavity and frequent headaches due to congestion that impedes the outflow of venous blood and lymph from the cranial cavity. Children suffering from adenoids have a characteristic sluggish and indifferent facial expression (the so-called adenoid face): a constantly open mouth, a drooping lower jaw, smoothed nasolabial folds; Abnormal development of the chest (chicken breast) and bedwetting are often observed. Doctors usually offer surgical treatment of adenoids. They are grade I (small), grade II (medium size) and grade III (large). But even after surgery, relapse of the disease is possible. But thanks to Strelnikov’s breathing exercises, degree I and II adenoids simply “resolve.” With grade III adenoids, longer and more rigorous training is required - at least 2 times a day (morning and evening) for 30 minutes. If, after a month of regular exercise, grade III adenoids do not begin to shrink, I usually recommend having surgery and resuming breathing exercises after 2-3 weeks to avoid relapses. The Strelnikovsky method is also very effective for sinusitis - acute inflammation of the maxillary sinus. To treat this disease, doctors offer a sinus puncture, which, unfortunately, does not guarantee recovery. In my practice, I have often had to deal with relapses of sinusitis after numerous punctures. But even in these cases, breathing exercises gave a lasting positive effect. Therefore, I advise my patients not to make a puncture, but to immediately begin regular exercises according to the A.N. system. Strelnikova. The results will not be long in coming! Nasal breathing will be restored without any surgery.

To treat diseases of the nose and its paranasal sinuses (as well as many other diseases), you should thoroughly master the entire complex of Strelnikov breathing exercises (see chapter two).

In addition, I give a few more recommendations. Often the cause of exacerbation of diseases of the nose and its paranasal sinuses is general hypothermia, frozen or wet feet. In this case, as soon as you get home, pour hot water into the bath (up to your ankles) and steam your feet well.

Add hot water periodically (to keep it cool). Walk around the bathtub for 10-15 minutes, shifting from foot to foot. Then dry your feet, put on scratchy woolen socks and walk around the apartment.

After this, do all the exercises of the main complex of Strelnikov breathing gymnastics. Pay special attention to “Cat”, “Rolls” and “Steps”, that is, exercises that actively involve the legs in the work. Having completed the complex, go to bed. You will wake up healthy and full of energy.

Bronchitis and bronchial asthma

An inflammatory disease of the bronchi, characterized by swelling of the mucous membrane and increased secretion of purulent sputum, is called bronchitis.

Acute bronchitis usually lasts up to 30 days, while chronic bronchitis, being a continuation of acute bronchitis, is protracted and lasts from several months to decades. Depending on the causes that caused this disease, bronchitis can be bacterial (pneumococci, streptococci, influenza bacillus), viral (influenza pathogens), toxic (exposure to the body of various, mainly gaseous, toxic substances), dust (due to prolonged inhalation any dust), thermal (adverse effects of high and low temperatures, radiation energy).

With bronchitis, as with other upper respiratory tract infections (rhinitis, sinusitis, sinusitis), patients experience pathological changes in the bronchi - scars form that deform the bronchial tree.

Strelnikovsky breathing exercises eliminate stagnation of secretions in the bronchial tree, restore the atrophied mucous membrane of the bronchi, increase the local protective properties of their mucous membrane, sanitize pathogenic microflora, and relieve inflammatory processes.

Strelnikovsky gymnastics helps not only with acute bronchitis, but also with chronic bronchitis. The main thing is to master well the entire complex of breathing exercises (see chapter two). Be persistent and patient. This will require at least 2-3 weeks of daily training in the morning and evening. At the end of classes, it is useful to repeat the “Pump” and “Hug the Shoulders” exercises, alternating inhalations through the nose with inhalations through the mouth as follows: 16 inhalations-movements with the nose, then immediately, without stopping, 16 inhalations-movements with the mouth. You will get 32 ​​inhalation movements. After this, rest for 3-5 seconds. And so 3 times 32 breath-movements (the so-called “hundred” movements) in the “Pump” exercise and 3 times 32 breath-movements in the “Hug your shoulders” exercise.

Inhale through your mouth naturally, softly, almost inaudibly, as if saying: “Ah, ah, ah!” You cannot breathe “through your teeth,” but it is also not recommended to open your mouth wide. Exhalation should “go away” after each inhalation, also through the mouth, absolutely passively (by the way, the same should happen after a noisy inhalation through the nose). When you practice inhaling through your mouth, your nose “rests.”

If you feel that phlegm has accumulated in the bronchi and cannot be cleared on its own, do not try to cough forcefully! A strong cough can damage the vocal cords, and in rare cases, bleeding can occur. It’s better to breathe longer, alternating between your nose and mouth: for example, not 2 “hundreds,” but 4 or 5 (but I don’t recommend doing more than 5 “hundreds” with your mouth: it may cause excessive dryness in the throat).

Remember! Inhalation through the mouth is done only alternately with inhalation through the nose (16 - through the nose, 16 - through the mouth, that is, 32 inhalation movements without stopping).

During a coughing attack, do not cover your mouth with your hands or a tissue, do not turn to the side: you involuntarily stretch your neck, and also tilt it to the side, which causes the larynx to be in an uncomfortable position and the vocal cords to be injured. This is why people with chronic bronchitis often speak in a dull and dull voice.

Before a coughing attack, quickly lower your head down and look at the floor (your neck is completely relaxed, do not strain it under any circumstances): place your palms on your stomach so that the umbilical fossa is strictly in the middle between your palms. Simultaneously with a coughing attack, push your palms down on your stomach from top to bottom, cough into the floor. This technique is absolutely safe for those around you (you don’t splash saliva and mucus around, but cough at your feet), besides, you will get rid of phlegm more easily and your vocal cords will not be injured.

When phlegm has accumulated in the bronchi, it is very useful to take several “hundreds” of breaths-movements, alternating between the nose and mouth, and then do the “Figure Eight” breath-holding exercise several times (see chapter three, section “Stuttering”). Thanks to this exercise, phlegm is removed very well, because when you count out loud by 8 in one tightly held breath, the diaphragm (the strongest of all the muscles involved in breathing), squeezing, creates increased pressure in the entire bronchial tree and phlegm is more easily rejected from the walls bronchi. The bronchi are thus completely cleared of excess mucus.

Untreated bronchitis, like any other inflammatory disease of the respiratory tract, can contribute to the onset of a serious and painful disease - bronchial asthma. The leading role in its occurrence is played by increased sensitivity to allergens of infectious and non-infectious origin. These can be various substances of plant (plant pollen) and animal (house dust with mold fungi present in it, fungal filaments and spores, as well as mites) origin. Particular attention should be paid to common food allergies (milk, fish) and to an allergic reaction to certain medications (aspirin, penicillin, etc.).

The main symptom of bronchial asthma is periodic attacks of suffocation caused by bronchospasm, hypersecretion and swelling of the mucous membrane. Unfortunately, in recent years there has been an increase in the number of patients with bronchial asthma whose asthma attacks are severe and protracted.

To relieve asthma attacks, doctors offer an extensive range of bronchodilators, but the day inevitably comes when they stop helping... Then you have to call an ambulance, and the doctor administers aminophylline intravenously to the asthmatic. The ambulance arrives more and more often, and the matter ends in hospitalization.

In the hospital, the patient is given an IV with corticosteroid hormones. A person becomes hormone dependent; he is forced to constantly use either a hormonal inhaler or hormonal pills in increasing dosages. And doctors cannot be blamed for this, because medical science cannot offer anything else, but a person needs to be saved, otherwise he will suffocate.

I will never forget the letter we received from Alexandra Nikolaevna Strelnikova fifteen years ago: “Dear Alexandra Nikolaevna! Thank you very much for the set of exercises that you sent us... But the letter arrived too late - our twelve-year-old daughter suffocated in the car.” ambulance..."

If they had received Strelnikova’s gymnastics complex at least a month earlier, the girl probably would have been saved. How we managed to save many who managed to at least reach us by phone. After all, they call from all over the country: “Doctor! Don’t hang up, I’m suffocating!..”

And, suppressing the lump in your throat, you try to calm down: “Nothing, nothing... Breathe calmly through your nose, don’t gasp for air with your mouth, but only with your nose... Don’t be afraid, you won’t suffocate!.. While sitting, lean forward a little and make a short, noisy noise. , “sniff” your nose throughout the entire apartment. Straighten up slightly, let the exhalation go out on its own through your mouth. “Sniff” again... More... Louder, I can’t hear!..”

And on the other side of the country, a suffocating person who does not see me and is unlikely to ever see me, after a few minutes it becomes easier to breathe! Those who have not experienced an attack of suffocation, when every breath seems to be the last, are happy people!

As soon as you feel an attack approaching, sit down, rest your palms on your knees and do the “Pump” exercise - 2 or 4 noisy, short breaths through your nose. Bow slightly (head down, elbows bent) - noisy, short breath in through your nose (like clapping your hands). Straighten up slightly, but do not straighten up completely (palms are still on your knees, your elbows are slightly straightened) - the exhalation “exits” through your mouth. Again, immediately a slight bow forward with a bowed head - a sharp, noisy breath.

Straighten up slightly again - the exhalation “goes out” through the mouth absolutely passively. Take 2 breaths and movements, rest for a few seconds (but no more than 10). And again, 2 or 4 inhalation movements (bows) in a row. And again rest. There is no need to count how many movements you have made. Mentally count only 2 or 4 breaths and rest. “Sniff” like this for 10 or 15 minutes until you feel better.

If it is so difficult for you that even inhaling while bowing forward does not help, sit down, leaning forward, head freely lowered down (look at the floor), elbows on your knees, back round. Without moving, just noisily and briefly “sniff” your nose twice. And rest for a few seconds after every two breaths (without moving). Remember that the exhalation should “go away” after each inhalation on its own through the mouth. Send each breath into the lower back, to the maximum depth of the lungs. Strictly ensure that your shoulders do not rise or twitch as you inhale. This is a very important condition for performing the exercises, since due to the fact that the shoulders do not rise during inhalation, the air reaches the maximum depth of the lungs, falling into their wide lower bases. Breathing deepens, the lungs are filled with air in a larger volume. An asthmatic stops choking.

And one more recommendation. If you can, then before the “Pump” exercise, put on (strictly around the waist) a wide leather belt. You can gird yourself with a long scarf or towel - the belt should not pull your waist too tightly or dangle. And when you noisily “sniff” your nose (sitting with your head down), “rest” your lower back against your belt, feel it. This will help you practice breathing “in the back”, to the maximum depth of your lungs.

Do everything as I advise, and you will definitely breathe easier!

Two more exercises help stop an attack of suffocation: “Hug your shoulders” and “Turn your head”, which also need to be done while sitting for 2 or 4 inhalation movements in a row without stopping. Then rest for up to 10 seconds and again take 2 or 4 breaths and movements. And so on until you feel better.

Try making "Pump" first. If you feel that it is not helping, then do the Shoulder Hug. If this doesn't help, try doing "Head Turns".

It is possible that none of these Strelnikov breathing exercises have improved your condition, then urgently use an inhaler or take medication. Alas, your disease is too advanced!

But don't despair! It was not possible to relieve the attack of suffocation with our gymnastics now, be sure to try to remove it next time.

“You need to attack the disease, not defend yourself!” - said A.N., Strelnikova. The day will come when, with the help of our gymnastics, you will relieve an attack of suffocation. Don't doubt it!

Asthmatics should do breathing exercises every morning and evening and, in addition, be sure to perform exercises during attacks.

One of my patients told me such a case. She was in a hurry to come to my gymnastics session, and in order to catch the trolleybus, she had to run a little. When I sat down in it, an attack of suffocation began. Without hesitation, right there on the trolleybus, in front of the stunned public, she began doing one of the Strelnikov gymnastics exercises. After a few minutes, the suffocation subsided.

And what exercise did you do? - I asked.

- “Hug your shoulders,” Mikhail Nikolaevich! answered the woman inspired by success.

Each of us has found ourselves in this situation more than once: you come back from the store with heavy bags, and the elevator does not work. What if you live on the ninth floor? Whether you like it or not, you have to get up. Between the fifth and sixth floors you begin to feel short of breath, and you understand: to get there, you need to rest. So, never take “deep” breaths of conventional gymnastics, spreading your arms wide to the sides or raising them up to the ceiling - after this you will come to your senses for half an hour.

It’s better to bend down towards the floor, lower your hands just below your knees and stay in this position for a few seconds. Or rest your hands on your knees in the same position and take a few really deep, calm breaths through your nose or mouth, sending air into your lower back. After a few seconds, your breathing will return to normal.

Finally, I will give excerpts from letters from my patients.

“At the age of six months, Zhenya suffered from bronchitis, and from then on it all started,” writes T. Poroshina, the mother of a child suffering from bronchial asthma. “She was sick every month: terrible shortness of breath, cough, wheezing. There was improvement in the summer, but not for long. She was treated in hospital several times, but to no avail. As soon as the cough started, everything happened again. It’s hard to describe in words, when you sit at night next to a suffocating girl, and nothing and no one can help you. The girl was treated by an allergist. The diagnosis was confirmed - bronchial asthma, atopic form . Treatment: aminophylline (6 cc.) intravenously, solutan, theophedrine, histoglobulin (according to the scheme), aminophylline in tablets, physiotherapy. Useless, nothing helped, only relieved for a while. Later, from the age of five, the girl began to suffer a real allergic cough, usually when I went to bed. This began to repeat itself every day. This winter, Zhenya became seriously ill. The attack of suffocation lasted a week, no one could help. The girl could not sleep for a week, she spent twenty-one days in the hospital...

My husband and I were in despair, and then a therapist we knew suggested the brochure “Strelnikova’s Paradoxical Gymnastics.” We started doing it as described, and although we did a lot of things wrong, things got better. In a year, the girl will go to school, and we were afraid of how she would study - the constant cough did not disappear. Then I called Moscow at the phone number indicated in the book. Strelnikova’s assistant, Dr. Mikhail Nikolaevich Shchetinin, answered me and allowed me to come to the appointment. And here we are in Moscow. The first night before classes, Zhenya coughed and wheezed. After the first lesson, the girl no longer coughed at night; she only coughed in the evening. At the end of the first week of classes, he completely disappeared. It was borderline fantastic! For the first time in many years, I saw my daughter have a calm sleep: her breathing was calm, her chest did not rise. I would like to express my deep gratitude to Mikhail Nikolaevich for his kindness and titanic work. Now we know how to deal with our illness, and we hope to defeat it completely..."

And here is what Muscovite L.I. writes. Dikafeva:

“I fell ill with a common acute respiratory infection at the very end of 1979, coughed heavily, experienced unusual weakness, and had a slight fever. The doctor extended my sick leave, never once doubting her diagnosis. Finally, the head of the department listened to me and made her conclusion: asthma. Then I I still didn’t understand that this was essentially a sentence that doomed me to 18 long years of daily suffering and walking in the circles of hell.

At the very beginning of my illness, in January 1980, I ended up in the Krasnogorsk military hospital, where, without hesitation, I was put on a drug triad of Ventolin, Becotide and Intal. As you know, becotide is a hormonal inhaler. Thus, I immediately became a hormone-dependent patient...

Time passed, the drugs no longer helped, traditional medicine frankly admitted that there was nothing to cure the disease.

Fortunately, God gave me the character of a fighter: I could not come to terms with the fact that I was essentially disabled. Even in my heart, to myself, I never thought like that and never felt sorry for myself. I believed that we had to look for a remedy, that it must be somewhere...

In the spring of 1997, I read a note about gymnastics by Strelnikova AN. and Dr. Shchetinin M.N. - student, assistant and continuer of Alexandra Nikolaevna’s work. 2 days later I was with him.

You can imagine the state in which I started training! 18 years of severe illness, mountains of medications - all this thoroughly destroyed my body.

At first it was very difficult, but Mikhail Nikolaevich said: “Grit your teeth and do, do gymnastics - this is your salvation.” And I did and did until I sweat.

And the time came when classes began to bring joyful pleasure. But that came later, but first there was such a vigorous cleansing of the lungs and nose that was impossible to imagine. After that, it became much easier: attacks of suffocation became less frequent and not so severe, I got rid of sitting for long hours in a crouched position in the morning, muscle mass returned, which was sharply lost after anaphylactic shock in 1994, physical strength and hope for recovery appeared...

I have been doing gymnastics for six months and have good results. I have seen people come in serious condition, but they were not hormone-dependent like me, and their illness was not so old, they left after 12 sessions healthy, having taken off their medications. Isn't this happiness?!

Breathing exercises by Strelnikova AN. - this is not chemistry, not pills, not spells. This is only gymnastics, which gives health, and not just the lungs, gives good physical shape, gives life.”

Such letters are not uncommon in my mail.

Skin diseases

(diathesis, neurodermatitis, psoriasis)

Every person dreams of smooth, elastic, healthy skin. But this, of course, requires daily hygiene care. However, you should know that various hygiene techniques, as well as all kinds of creams, masks and skin cleansing, affect only the outer layer (epidermis), but not the dermis, which is located under it and is 20-40 times thicker than it.

The basis of the dermis is a fibrous protein - collagen. The appearance and health of the skin largely depend on the condition of the dermis. And the condition of the dermis, in turn, depends on how much oxygen it receives from the blood. Proper breathing can saturate the blood with oxygen. And here the method of Alexandra Nikolaevna Strelnikova becomes simply irreplaceable.

Her breathing exercises, by training only active inhalation, saturate the body with oxygen at the cellular level, thereby promoting the regeneration of the skin. Thanks to this, skin respiration is also activated, which has a positive effect on the entire body, including the endocrine system. Thus, “well-breathing”, elastic and elastic skin not only has a beautiful appearance, but also has a positive effect on sexual function, which takes an active part in the rejuvenation of the entire body, which, in turn, also has a positive effect on the skin.

Thanks to daily exercises, blood circulation in the connective tissue is activated, blockage of the sebaceous glands is eliminated, and sebum is removed from the ducts. Acne, a chronic skin disease that is especially common in adolescents and young men during puberty, may disappear. True, those who suffer from acne should still consult a specialist (endocrinologist, urologist or gynecologist). After all, it is quite possible that acne is a sign of some serious disease.

In addition to the Strelnikov complex, which needs to be done to improve the condition of the skin twice a day (morning and evening), a warm shower is needed at the end of the day to wash off secretions and dirt from the skin. Use liquid soap every few days. Remember that the skin suffers greatly from lack of moisture. Therefore, never wipe yourself dry, much less rub your body with a towel, but only gently blot the drops of water flowing from it.

Alexandra Nikolaevna, who, as you know, worked a lot with actors, long ago noticed that the aging prima donnas always did three exercises in her gymnastics: “Head turns”, “Ears” and “Little pendulum” (“Pendulum with the head”). Because they perfectly smooth out wrinkles on the neck, and the neck is a woman’s “passport”! But I still recommend not limiting yourself to them. The effect will be more impressive if you perform the entire complex regularly.

Alexandra Nikolaevna herself had a surprisingly slender figure and smooth skin. Her age (she was already well over seventy!) was revealed only by small wrinkles under her eyes and on her neck! And this despite the fact that Alexandra Nikolaevna never used cosmetics.

Strelnikovskaya breathing exercises will also help those who suffer from various skin diseases - neurodermatitis, diathesis, psoriasis. Their causes are usually hereditary predisposition, allergies, metabolic disorders, nervous system disorders, pathology of the endocrine glands, etc. Therefore, their treatment requires a complex effect on the entire body, which is what the Strelnikov method has.

For those who suffer from skin diseases, I recommend starting a breathing exercises lesson with the “Palms” exercise, and ending with the “Steps” exercise. Particular attention should be paid to the “Big Pendulum” exercise: when performing it, the entire spinal column is actively involved in the work and, consequently, the activity of the central nervous system is activated. - Gymnastics should be done more often than usual - 3 times a day, taking a warm shower after each session.

At first, with these diseases, after performing the Strelnikov breathing exercises complex, the itching may increase (in the evening or even during training). Don't be scared, don't stop practicing. Strelnikova’s gymnastics is your salvation! In the future, the itching will decrease, and over time (after several months of daily training) it will stop completely. With psoriasis, red spots on the skin will begin to lighten, become almost invisible or disappear altogether, and with diathesis, the skin can be completely cleared of rashes. After 2-3 months of classes, you will forget about insomnia and irritability, which usually accompany skin diseases. The condition of those suffering from bronchial asthma will also improve significantly.

With neurodermatitis, lesions of the genital organs are especially painful. In this case, I recommend doing our gymnastics naked so that the whole body can breathe (you can only wear socks). It is useful for men to abstain from sexual activity during treatment, and for women, on the contrary, sexual activity will help them recover faster.

Traditional medicine has not yet found effective ways to treat diseases such as diathesis, neurodermatitis, and psoriasis. But now you don't have to despair. Strelnikova’s method, I hope, will help everyone cope with them and gain health.

Neurosis, neuritis, depression...

Unfortunately, not every person can quickly “extinguish” irritation, anger, “pull himself together” and calm down. It is even more difficult to get rid of the so-called asthenic syndrome that has been developing over the years, in which there is weakening of attention, deterioration of memory, decreased physical and mental performance, increased fatigue and irritability, emotional instability with sudden changes in mood and, finally, headaches.

Strelnikovsky breathing exercises can improve your condition and mood half an hour after the start of training. You will want to dance, sing, laugh and enjoy life! It is no coincidence that it received the name “acting gymnastics.” In a matter of minutes (and actors often do exercises right before going on stage, standing behind the scenes, already in makeup and costume), it creates a special psycho-emotional state in which courage and self-confidence appear, a feeling of freedom and liberation of the whole body. The person feels a colossal emotional upsurge! It is difficult to say what exactly happens during Strelnikov gymnastics in the cerebral cortex (this is a task for future research), but it is obvious that the exercises cause a lot of positive emotions and a surge of strength in a person. At the same time, overall well-being improves.

That's why I always tell my patients:

Are you suffocating?! Come see me for a breathing exercises session! Do you have a heartache, liver pain, high blood pressure, headache?.. Do Strelnikova’s gymnastics!

No matter how bad a person’s condition may be (if, of course, he is able to move), thirty minutes of “doping” in the form of one thousand two hundred Strelnikov breaths and movements will certainly bring him relief.

One day, my patient, a forty-five-year-old woman who was being treated for bronchitis, said: “Last night my husband came home drunk again and began, as usual, to “perform.” Well, we got into a fight with him... The scandal was enormous, it almost came to a fight! I run out to the kitchen, I’m shaking all over, I don’t want to live... I open the window (we live on the ninth floor) ... and start doing your gymnastics. After 10 minutes of “pumping” I calm down and think:

“My God, a few minutes ago I wanted to throw myself out of the window!.. Because of whom? Because of this drunk?! God bless him! I’m an interesting woman, I’ll find someone else!”

Such cases are not uncommon in my practice. Neurosis resulting from exhaustion of the nervous system or as a result of emotional stress, with regular daily exercises in Strelnikov gymnastics, begins to gradually recede without the use of tranquilizers and psychotherapy.

Neurotic depression is more difficult to treat when a person experiences oppressive melancholy, perceives everything in a gloomy light, remembers past grievances and misfortunes, and sees the future as black and hopeless. But even in this case, the desired result will be gradually achieved. Just keep in mind that Strelnikov breathing exercises for a patient suffering from depression should be done daily and preferably in groups. A person studying in a group is involuntarily distracted from his dark thoughts. He sees how others (heart patients, asthmatics, hypertension, stutterers, etc.) feel better with each session, confidence in a complete recovery appears, their mood improves and their vitality rises, and he himself awakens an interest in life.

At the beginning of my medical practice (I worked for several years at the city general clinical hospital No. 50), I treated patients with neuritis of the facial nerve. This disease most often occurs after various infections (flu, colds, etc.) and quite rarely after inflammation of the middle ear or a fracture of the base of the skull. With this disease, muscle paralysis develops on the corresponding side of the face, and the mouth is skewed towards the healthy side. The patient cannot wrinkle his forehead or close his eyes. And this causes him a lot of inconvenience and even suffering.

I remember a middle-aged woman whose face was distorted. By the end of Strelnikova’s first gymnastics session (35-40 minutes after the start of the training), her face became absolutely symmetrical! The next day she came to my lesson again with a distorted face, but by the end of the session the asymmetry had disappeared again! And this went on for several days: she came to my lesson with a distorted face, and left as an absolutely normal, pretty woman. After several sessions, her face was no longer distorted, and she was soon discharged. Before discharge, I strongly recommended that she do our gymnastics every day (15-20 minutes) and in case of relapse of the disease (new “distortion”) to come to my classes again. But she never called me. I think this was no longer necessary.

In my practice, there have been cases when, with the help of Strelnikov breathing exercises, it was possible to completely eliminate various twitching of the eyelids and facial muscles. As a rule, teenagers, young men and young men suffer from this (over twenty years of practice, only males have turned to me for help, maybe this is a simple accident, or perhaps a pattern). And each time it was not difficult for me to return normal facial expressions to the young people.

For such patients, I usually recommend doing three more head exercises: “Head turns”, “Ears” (“Ai-ai”) and “Pendulum with the head” (down-up). You should start the lesson with these three exercises and end with them (at the beginning of the lesson, do 96 breaths-movements of each of the three exercises and at the end of the lesson repeat each exercise in the same dosage). This doesn't mean you shouldn't do the whole complex.

Diseases of the cardiovascular system

In recent years, the number of cardiovascular diseases, such as angina pectoris, arrhythmia, myocardial infarction, caused by impaired blood supply to the heart muscle, has increased sharply.

Strelnikova’s gymnastics, which improves blood supply and oxygen saturation (oxygenation) of the vessels of the arms and legs, is useful for many patients in this group, especially in the early stages of the disease.

It’s not for nothing that doctors say that any disease is easier to prevent than to cure. Therefore, do not bring yourself to a state in which there is a real threat to your life. Start doing Strelnikov breathing exercises today, now! Start with the first four exercises (Palms, Shoulders, Pump and Cat) and do 12 figure eights (8 breaths-movements) of each exercise. This will be 4 “hundreds” (a “hundred” is 96 times, or 12 times of 8 breaths-movements). Repeat the lesson twice a day: morning and evening for 30 minutes, no longer! The next day, you can no longer perform 8 breaths-movements without stopping, but 16 (6 times 16 breaths-movements each). And after another 2-3 days - 3 times 32 breaths-movements.

“Palms” - 32 inhalations-movements x 3 = 96 (“hundred”);

"Epaulettes". - 32 inhalations-movements x 3 = 96 (“hundred”);

“Pump” - 32 inhalations-movements x 3 = 96 (“hundred”);

“Cat” - 32 inhalations-movements x 3 = 96 (“hundred”).

Then, every day you can add one exercise in the following sequence: “Turning the head” (12 times with 8 inhalations-movements, after a day or two you can do 16 or 32 inhalations-movements without stopping); then “Ears” and “Pendulum Head”. Then try to master “Rolls” and “Big Pendulum” (with your body). And only after this, very carefully proceed to the “Hug your shoulders” exercise, because it is a load for the cores.

The first two or three days after you started mastering the “Hug your shoulders” exercise, do only 8 breaths-movements without stopping. Then rest for 3-5 seconds and again 8 breaths-movements. And so 12 times with 8 breaths-movements. Do not change your hands and do not strain under any circumstances! After another 2-3 days of training, you can do this exercise for 16 breaths-movements without stopping (a total of 6 times, 16 breaths-movements), resting for 3-5 seconds after every 16 breaths-movements. And only then, after performing 16 breaths-movements for several days without stopping, you can do the “Hug your shoulders” exercise for 32 breaths-movements - a total of 96 breaths-movements (or 3 times 32 breaths-movements each). After every 32 breaths-movements, a pause of 3-5 seconds is required.

After you have already started doing 32 inhalations-movements in the “Hug Your Shoulders” exercise, you can begin to perform the “Steps” exercise.

If you suddenly have a heart attack, immediately sit down and begin the “Pump” exercise in this position. So, sit on the edge of a chair or bed, place your palms on your knees, lower your head slightly down (look at the floor) and make light bows, simultaneously noisily and briefly (like clapping your hands) sniffing the air. Bow - inhale, straighten your back (but under no circumstances lean back). Exhalation after a short inhalation occurs passively (preferably through the mouth) while straightening.

Again, a slight bow with the head lowered forward while simultaneously inhaling noisily through the nose. Straighten your back - exhale (passive through the mouth).

When performing the exercise, do not strain your back under any circumstances! Bow freely, without tension. When exhaling, do not hold in or push out the air; do not open your mouth wide, but only slightly, barely noticeably.

Make 2 noisy, short inhalations and movements, then rest for 3-5 seconds and again make 2 bows with a simultaneous inhalation on each bow. “Sniff” 2 breaths each while bowing for 10-15 minutes. You will definitely feel better! You can do not 2 breath-movements in a row without stopping, but 4 or 8 breath-movements (depending on how you feel), resting for 3-5 seconds after every 4 or 8 breath-movements.

During an angina attack, I do not recommend taking more than 8 breaths in a row. After “sniffing” for 10-15 minutes in a slight bow, rest for 20-30 minutes and “sniff” again for 10-15 minutes. If within 10-15 minutes of “pumping” you do not feel better, I advise you not to rest, but to continue doing 2 or 4 inhalation movements. And so on for 20 or 30 minutes. If after 30 minutes of Strelnikov’s gymnastics it still doesn’t get easier, it means you’re doing it wrong, making some kind of mistake. In this case, stop and take medicine or call an ambulance.

Then, when the threat to life has passed, read more carefully the rules for performing Strelnikov gymnastics, so that next time you can try to “fight off” a heart attack on your own.

Our breathing exercises have one very big drawback: it is extremely specific, and it is very difficult to do it correctly according to the description. And yet, do not despair, gymnastics A.N. Strelnikova is so effective that it helps even when it is not done perfectly.

“Since I started doing gymnastics using the method of A. Strelnikova, I can do all my homework without pain in the chest and heart,” writes an elderly heart patient from Kherson, who was passing through Moscow and attended only one session with me. “The bad mood improves and goes away, and most importantly: I want to do these exercises, this is my hope!”

Rodina Taisiya Alekseevna from the city of Atkarsk, Saratov region, got acquainted with our gymnastics in a hospital bed. “The doctor who treated me, at every morning round, threw up his hands and said: “I don’t know what to do with you!” I was discharged and started doing your gymnastics at home. After three weeks, I literally came to life, the attacks stopped angina pectoris, blood pressure began to rise less often..."

V.A. Stelmakova (64 years old from Ufa) began doing four Strelnikov gymnastics exercises following a publication in the Trud newspaper on January 16, 1996: “I am diagnosed with ischemic heart disease (angina pectoris, atherosclerotic cardiosclerosis), cerebrosclerosis, cholecystitis, gastritis. There are no longer any medications help. But thanks to gymnastics, I felt a little better."

M.G. Ippolitov, born in 1916, a participant in the Great Patriotic War, living in Ukraine, writes: “I do gymnastics using the Strelnikova method systematically, without skipping. At first I felt all my ailments, and after 5 days it became much better. After 10 sessions, all organs began to work without interruption. Sputum production has decreased, breathing is easier."

Kuzmina V.V. from the Penza region began practicing Strelnikov gymnastics after reading about it in the newspaper “Rural Life”. “I am 70 years old,” she writes, “I have chronic coronary artery disease and stage II hypertension.

I began to feel better: before, nasal breathing was difficult at night, but now I breathe freely. The pain in my heart has decreased, I started taking less pills for blood pressure..."

And many more similar reviews of people who strengthened their cardiovascular system with the help of Strelnikov gymnastics are stored in my archive. And separately there is a huge stack of letters received from people who did our gymnastics based on publications in the press and felt its healing power.

I am not afraid of loud words: today, next to Strelnikov gymnastics, you cannot put a single medicine, any other method of natural healing of the body. I say this not because every sandpiper praises his swamp. After all, I myself once tested many different techniques, but only Strelnikov breathing exercises helped me. And my patients, as a rule, have already visited various healers, doctors, professors and academicians. However, they were not cured. And not because they encountered unscrupulous doctors. They simply turned out to be powerless against the ailments they were trying to rid their patients of, because modern medicine is often unable to cure them.

The letter from V.E. is very indicative in this regard. Teykovtsev, an 84-year-old pensioner from the city of Vyksa, Nizhny Novgorod region: “In 1972, I was lucky enough to get acquainted with the breathing exercises complex of A.N. Strelnikova. It captivated me so much that I have been doing it for 23 years. Since 1973, I began to subscribe to the magazine.” Physical education and sports." He gave me the opportunity to get acquainted with various complexes and systems: academician Amosov, Buteyko, Cooper, Porfiry Ivanov. I experienced the Bragg fasting system. And yet I settled on the complex of A.N. Strelnikova.

I had a whole bunch of illnesses, but after I mastered A.N. gymnastics. Strelnikova, got rid of these ailments. Diseases have stopped bothering me altogether. That’s why, no matter who I’m talking about health with, I always advise doing Strelnikova’s breathing exercises.”

“It’s not me who is a genius,” said Alexandra Nikolaevna Strelnikova, my teacher, my savior. “The gymnastics that my mother and I invented is a genius!”

Headaches, epilepsy, stroke

There is probably no person who has never experienced a headache. It can be sharp, literally piercing or squeezing the head like a hoop, dull, constant or paroxysmal, involving the entire head at once or individual sections of it.

Headache can be caused by circulatory disorders of the brain, diseases of the paranasal sinuses or other organs, various neuroses, head injuries, infections or intoxications. Headaches can also be caused by hot weather, physical fatigue, eye strain when reading, prolonged stay in a smoky or stuffy room, or allergies to certain foods.

It is believed that women suffer from headaches more often than men. The reason for this “selectivity” has not yet been fully elucidated, although many neurologists are inclined to recognize the main reason for this as the excessive emotionality and impressionability of women. Be that as it may, a headache is a very unpleasant thing; it can last from several hours to several days, and everyone who experiences it strives to get rid of it as quickly as possible. But medications, unfortunately, do not always help.

A more effective remedy that relieves headaches or at least muffles them is the Strelnikova method.

For example, E.V. got rid of a headache that had tormented him for many years. Nikitin from the Volgograd region. “I am 60 years old,” he wrote in his letter, “I have suffered from headaches since childhood.

Almost all my life I have been searching for remedies for it. But everything is in vain. There is no hope left. I thought that I would never find a remedy that would ease my suffering.

And suddenly I find out about Strelnikova’s breathing exercises. During the next attack, I decided to use it, although my head hurt so much that I was afraid to move. And yet, without making sudden movements, he carefully and slowly began to perform the complex. Turns and tilts of the head were only indicated. He tilted his body slightly, took very short, small, light breaths. And what? After 3000 breaths and movements I felt relief. And since then I don’t know what a headache is.

This gymnastics has become the most important medicine for me, and now I take at least 1200-1500 breaths every day. I do it when I’m tired, when I’m stressed, when I feel, as they say, out of place, and it always helps without fail.”

And here are the lines from a letter from Lyudmila Sh. from the city of Syktyvkar: “My son is now 8 years old. During childbirth he had a cerebral hemorrhage, as a result he now has insufficiency of the cervical spine, vegetative-vascular dystopia, increased intracranial pressure. In addition due to frequent acute respiratory infections, he developed vasomotor rhinitis with symptoms of catarrhal sinusitis... In the blood, an increased content of lymphocytes, the submandibular lymph nodes are enlarged...

They began to regularly practice Strelnikov gymnastics (once a day in the evenings - 1600 breaths and movements). After two months of training, my son’s headaches disappeared..."

So, as soon as you feel a headache coming on, sit on a chair, place your palms on your knees, lean slightly forward, and relax. Very carefully, begin to take 2 or 4 noisy, short breaths through your nose, with rest breaks of 10 seconds. Just breathe without moving. After 1-2 minutes, you can add movement: while continuing to sit, proceed to the “Palms” exercise (see chapter two). Take 2 or 4 short, noisy breaths through your nose and rest again for 10 seconds. There is no need to count how many breaths you have taken: “sniff” your nose for 10 or 15 minutes. Keep an eye on the clock. Then rest for 30 minutes, 1 hour or even 4 hours and snorkel again for 10 minutes. And so on throughout the day with breaks.

It happens that after the first 2-4 noisy, short breaths, the headache intensifies. Don't be scared! Continue to sniff the air noisily, and the headache will subside after a while. When the pain begins to subside, stand up and continue doing gymnastics while standing, moving on to the exercise “Epaulettes”. In a row, without stopping, take not 2 or 4 short, noisy breaths through your nose, but 8 breath-movements, after which rest for 3-10 seconds, then perform 8 breath-movements again. And so: 12 times 8 - this will be the Strelnikov “hundred” (96 breaths-movements). Then proceed to the “Pump” exercise (do not bow low under any circumstances, I advise you to just bow your head slightly, without stretching your neck or straining your back). After the Pump, do the Cat, Hug your Shoulders (without throwing your head back), Rolls, and Steps.

Exercises “Big Pendulum”, “Head Turns”, “Ears” and “Small Pendulum” are contraindicated for headaches!

If you feel dizzy while doing the exercises, increase the rest time between series of breaths and movements to 20-30 seconds or more. Dizziness may indicate hyperventilation.

After several “hundreds” of breaths and movements, the headache gradually dulls and by the end of the lesson often disappears completely.

For chronic headaches, you need to be patient and do our gymnastics several times a day for 1-2 months. During this time, the pain will disappear or become completely muffled. When you get rid of chronic headaches, I advise you not to give up Strelnikov breathing exercises. Do the whole complex 1-2 times a day for 30 minutes.

Diseases of the brain, its membranes and blood vessels are among the most severe ailments. They require long-term complex treatment. However, Strelnikova’s breathing exercises can also speed up the process of restoring lost health in this case.

Once they brought a boy to my appointment, whose parents - citizens of Bulgaria - worked in Moscow. He suffered from epilepsy. True, convulsive seizures did not torment him very often, but they still recurred 1-2 times a month. At that time, I already had some experience working with such patients, and I began to teach the boy the Strelnikova complex. Now he is already an adult young man, lives in Sofia, but periodically calls me and tells me about his well-being. And Strelnikova does gymnastics regularly. She became part of his lifestyle. Of course, it cannot be said that he was completely cured, but over the past seven years he has not had a single seizure! Isn't this a victory over a disease like epilepsy?

What kind of disease is this and why can Strelnikova’s method provide significant help even with such a terrible disease?

This serious illness has plagued humanity since time immemorial. Almost all ancient doctors wrote about him. There is a mention of epilepsy in the Bible. But doctors never found a cure for it, nor did they identify all its causes. According to the concepts of modern science, epilepsy is based on a hereditary or congenital predisposition to it, which is expressed in increased excitability of the brain due to a number of hereditary factors of a very different nature, including the characteristics of metabolic processes in the brain and its electrical activity.

The main symptom of the disease is a seizure. Fortunately, it does not always come suddenly, and, sensing its approach, the patient can take the necessary measures.

For those who suffer from epilepsy, I recommend that in the first two days of Strelnikova’s breathing exercises, perform the exercises only in a sitting position. On the first day of class, practice the first four exercises: Palms, Shoulders, Pump, and Cat (see Chapter Two). And then each subsequent day, add one exercise until you master the entire complex.

So, sit down, take 8 breaths-movements in a row, then rest for 3-5 seconds and perform 8 breaths-movements again. In total, do 12 times of 8 inhalations-movements of each exercise, starting with “Palms” and ending with “Steps”.

Three exercises: “Turns”, “Ears” and “Pendulum” - are excluded in the first week of training. From the second week, start doing them very carefully, without turning your head sharply, and only 8 breaths in a row. Then rest for 3-5 seconds and again 8 breaths-movements. And so 12 times, 8 breaths-movements of each exercise.

On the 3-4th day, you can move on to training while standing, performing not 8 inhalation-movements in a row, but 16 or 32 each. After each series of inhalation-movements, rest for 3-10 seconds and again 16 or 32 inhalation-movements. And so do 6 times 16 or 3 times 32 breaths-movements of each exercise.

Perform the complex daily, regardless of whether you suffer from seizures or not.

If you feel a seizure approaching, immediately start doing the “Forward Step” exercise, noisily, throughout the entire apartment, “sniffing” your nose. And the seizure may never come! Keep in mind that this exercise is most beneficial for patients with epilepsy.

My teacher’s method will also help those who have suffered a stroke - a disease that is often called “stroke” among people. Indeed, a stroke occurs in a matter of moments as a result of an acute cerebrovascular accident. Usually this disease affects those who suffer from hypertension and atherosclerosis. A stroke manifests itself as headache, vomiting, disturbance of consciousness, and paralysis.

Strelnikova’s breathing exercises, saturating the blood with oxygen, improve blood supply to the brain, thanks to which it recovers faster after a stroke.

Contraindications to breathing exercises for people who have suffered a stroke are severe breathing disorders and cardiac dysfunction. But, even if these symptoms are absent, you can start learning gymnastics only a few days after the stroke, when the patient’s condition has stabilized.

At first, you need to do gymnastics in a lying position; if the limbs are paralyzed, perform the exercises with a healthy arm and a healthy leg.

They should be done like this: perform 8 breaths-movements without stopping, then rest for 10 seconds and again take 8 breaths-movements. And so 12 times. Master the complex gradually, adding one exercise every day. Along with the healthy arm and leg, you should begin to develop the diseased arm and leg: mentally imagining that they are moving on a par with healthy ones. Do gymnastics several times a day every 2-3 hours, stubbornly fighting immobility. While doing the exercise, it is useful to say to yourself mentally: “Today my arms and legs move much better!”

Hypertension, hypotension and vegetative-vascular dystonia

Hypertension is perhaps one of the most common diseases in the world. This insidious disease often becomes a harbinger of atherosclerosis, stroke, heart attack and other serious diseases.

The main symptom of hypertension is increased systolic and diastolic blood pressure (BP) - above 160/95 mmHg. Art. The ideal blood pressure is considered to be 120/80. Moreover, the first number reflects the blood pressure in the large arteries during the period of cardiac contraction (systole). The second number is the amount of pressure during relaxation of the heart (diastole). This is the diastolic (minimum) pressure.

In recent decades, hypertension has become “younger”: it is often found in young people aged 20-30 years and occurs even in teenagers.

Medicines that help reduce high blood pressure and are used to treat hypertension normalize blood pressure only for a while and do not eliminate the cause of the disease. Taking medications that lower blood pressure for a long time, a person becomes drug dependent, his body weakens and is no longer able to cope with the disease on its own.

I often repeat to my patients: “The human body is not a chemical plant for processing pharmaceutical products. We treat one thing and heal another! How long will vessels that are constantly artificially dilated last?!”

But the negative impact of hypertension on blood vessels and organs is associated not only with the development of atherosclerotic lesions in the walls of blood vessels, but also with an increased tendency of the arteries to local spasms, during which blood flow sharply decreases and an area of ​​tissue, such as the heart muscle or brain, is poorly supplied with blood.

In long-term hypertensive patients, the heart constantly works with additional stress, as it is forced to pump blood against increased resistance. This leads to an increase in the mass of the heart muscle, creates the need for additional supply of oxygen and subsequently leads to fatigue, dystrophy and cardiac weakness. Therefore, if you do not “feed” the heart with Strelnikov breathing exercises, then it will definitely begin to malfunction.

The development of hypertension is primarily due to nervous overstrain - chronic emotional stress. Repeatedly experienced negative emotions (fear, despondency, resentment, dissatisfaction, anger, etc.) that accompany a person every day in everyday life, as well as constant intense noise (especially high-frequency) in production (for transport, communications workers, motor testers), “killer” music, to which young people “relax” at discos - all this has a negative effect on the nervous and vascular systems and contributes to the development of hypertension. In addition, modern man is often deprived of the opportunity to “unload” in active action in the same way as his primitive brother did.

However, “a significant part of diseases can be eliminated by proper breathing, regular work, and generally all kinds of physical movements,” the famous French writer and philosopher Voltaire once wrote. With the help of Strelnikov breathing exercises, blood pressure can be normalized within 2-3 months even for those who have suffered from hypertension for many years.

In my practice, there are such cases: a therapist sends me to a breathing exercises session for a person whose blood pressure is currently 180/100. I suggest he do 1500-2000 Strelnikov breath-movements. And if at the beginning of the lesson the patient could barely stand on his feet, then by the end he was cheerful, cheerful, and cheerful. After the session, I ask the patient to measure the pressure again. Returning from the therapist, he says in a happy voice that his blood pressure is 120/80. But I don’t delude myself... I know that I did not cure a persistent hypertensive patient, but only normalized his blood pressure for a few hours and after a while it will rise again. If my patient understands what a powerful weapon against hypertension I put in his hands, he continues to do gymnastics regularly. As a result, his blood pressure returns to normal and stabilizes.

The most effective for hypertension are 5 exercises from the Strelnikov complex. Start with Palms and Shoulders, then do the Pump (never bow low!), then move on to the Cat and finish with the Shoulder Hug exercise. In just one lesson (30 minutes) you will get 5 “hundreds” of breaths and movements. Do 8 breaths-movements in a row without stopping, then rest for 3-5 seconds and again 8 breaths-movements. And so 12 times, 8 breaths-movements of each of the 5 exercises. In the following days, if you feel normal, you can do 16 or 32 inhalation-movements in a row without stopping, resting for 3-5 seconds after every 16 or 32 inhalation-movements.

There was such a case in my practice. About ten years ago, my mother asked me to help Zoya S., her friend, a disabled person of group II, who had been suffering from chronic headaches and high blood pressure for several years. Having explained the first exercise of our gymnastics, “Palms,” I commanded: “Start!” After taking 5 or 6 noisy, short breaths through her nose, the woman almost collapsed to the floor. I barely had time to support her and sat her down in a chair. Doing gymnastics while standing again was out of the question. We started doing “Palms” while sitting. After every 4 noisy, short breaths through her nose, she closed her eyes in pain, and she was “led” from side to side (the soft, comfortable chair prevented her from falling). I had to rest after every 4 breaths-movements, not for 3-5 seconds, as usual, but for up to 10 seconds. Having counted 24 times 4 breaths-movements, I gave Zoe a rest for about ten minutes and again counted 96 breaths-movements (24 x 4 breaths-movements). So she made five or six "hundreds." After the first two or three “hundred” breaths and movements, she was already sitting upright, she was not thrown from side to side, and by the end of the session the headache was slightly dulled. I gave her homework: repeat this lesson while sitting several times a day for a week.

On my next visit to my mother, her friend looked completely different: her eyes were no longer dull and lifeless, her head stopped hurting, even her complexion had changed! She could already do gymnastics while standing, and we did one “hundred” (resting 3-5 seconds after every 8 breaths-movements) exercises “Palms”, “Shoulder straps”, “Pump”, “Cat”, “Hug your shoulders” and "Big Pendulum" Another week later, Zoya was doing each exercise for 32 breaths-movements without stopping with pauses of 2-3 seconds between “thirties”, and I added new exercises to her - “Rolls” and “Steps”.

Arriving the next day off, I was finally able to give her three head exercises - “Turns”, “Ears” and “Small Pendulum”. We did them very carefully, resting for 3 to 5 seconds after every 8 breaths and movements. Well, after another week, my mother’s friend could freely do the entire set of exercises of 32 inhalations and movements without stopping and, of course, in a standing position. Periodically visiting my mother in Sergiev Posad, I “pumped up” her friend in Strelnikov style. A few months later, Zoya “withdrew” from disability and returned to her favorite profession of a driver.

One day she told me that, while driving by, she met a doctor who gave her disability six months ago. “Well,” the doctor then said to a thirty-eight-year-old woman, alone, without a husband, raising a teenage son, “you’ve lived your life, it’s time to give way to others!”

Now, having seen her former patient driving a truck, the representative of the most humane profession in the world stared after the retreating car for a long time, her mouth open in bewilderment...

If you have a hypertensive crisis, sit on a chair or armchair and start doing Strelnikovsky breathing exercises in the same way as we once started doing it with my mother’s friend Zoya, according to the same scheme: sitting and only 4 noisy, short inhale through the nose in a row, resting for 3 to 10 seconds after every 4 noisy inhalations through the nose (without any movements, just sitting in a chair or on a chair).

Do not forget that you should exhale after each inhalation independently through your mouth. Do not hold your exhalations, do not push out the air. Inhalation is active, exhalation is absolutely passive, “leaving” through the mouth is neither visible nor audible.

Hypotension is more difficult to treat (when systolic pressure drops below 100 and diastolic pressure drops below 60 mmHg). It is very important for hypotensive patients to avoid a hypotensive crisis. A sharp decrease in blood pressure, bradycardia, impaired coronary circulation, dizziness, and fainting can lead to death. Therefore, for patients suffering from hypotension, Strelnikov breathing exercises are primarily the most important preventive measure.

In case of hypotension, I recommend immediately, without delay, starting to perform Strelnikov breathing exercises. Start with Palms and Shoulders, then do the Pump exercise (do not bow low!), then move on to the Cat and finish with the Hug your Shoulders exercise. In just one lesson (no more than 30 minutes) you will get 5 “hundreds” of breaths and movements. Do 8 breaths-movements in a row without stopping, then rest for 3-5 seconds and again 8 breaths-movements. And so 12 times, 8 breaths-movements of each of the 5 exercises. In the following days, if you feel normal, you can do 16 or 32 inhalation-movements in a row without stopping, resting for 3-5 seconds after every 16 or 32 inhalation-movements.

Training regimens for hypertension and hypotension for adolescents, adults and the elderly do not differ significantly.

And another very common vascular disease is vegetative-vascular dystonia. It is characterized by fluctuations in blood pressure, pulse rate irregularities, gastrointestinal disorders, increased sweating, as well as various neurotic reactions.

It is necessary to master the complex for this disease according to the same scheme as for hypertension and hypotension.

Women are especially susceptible to vegetative-vascular dystonia. Moreover, the number of women suffering from vegetative-vascular dystonia increases every year. An important role in this is played not only by the deteriorating social situation of many segments of the population of our country, but also by unsettled personal lives.

I have a letter from one of my patients, a thirty-three-year-old woman. In addition to heart disease, she had to go through a divorce from her husband and litigation over the division of a two-room apartment. All this slowed down her recovery process. And yet breathing exercises did their job!

“Four years ago I underwent lung surgery. After that, all the troubles began: for two years - fever, neuroses, vegetative-vascular dystonia, constant colds. The doctors did not know what to do with me, how to get me back on my feet.

Strelnikova began doing breathing exercises. As a result, the attacks of suffocation caused by neurosis have disappeared, the lungs breathe easily and freely, the pain has disappeared. Gymnastics itself distracts from extraneous thoughts and relieves stress. Your mood improves. For the first time in four years I felt good..."

Of course, not everyone has the patience to do our gymnastics as described; many are frightened by the dizziness that intensifies during the first noisy breaths and stop practicing. Most begin to be tormented by the same question: “What if it doesn’t suit me?!” Of course, it’s calmer and more reliable to practice under the supervision of a specialist, and I’m seriously thinking about creating courses for training specialists who know the methods of treating many diseases using the Strelnikova system, courses where I, together with other doctors with whom I’ve been collaborating for many years, could to teach our gymnastics to doctors who love their patients and strive at all costs to alleviate their suffering.

In the meantime, most people do not have the opportunity to do Strelnikov gymnastics under the supervision of a specialist, I advise you to master it according to the description. If you strictly follow the recommendations outlined in this book, constantly listen to how you feel, and reduce your load if you experience any unpleasant sensations, you will have nothing to fear. Here are the reviews of those who, with the help of Strelnikov gymnastics, mastered as described, got rid of vegetative-vascular dystonia and other diseases:

“I, Gordienko Larisa Vladimirovna, 39 years old, from the Stavropol Territory. I have been doing Strelnikovsky breathing exercises for one year. During this time, the attacks of bronchial asthma almost stopped, then the pain in the gall bladder disappeared. The chronic runny nose disappeared, the vegetative-vascular dystonia disappeared.

Thanks to this gymnastics, I can work in production, otherwise I would be disabled. Your gymnastics restores strength and heals the entire body..."

“Lidiya Vasilyevna Kharkova is writing to you from the Leningrad region. I am 43 years old. A year ago I fell ill with severe vascular dystonia. I couldn’t walk, lived only on pills, called an ambulance several times a day. I spent the whole summer in the hospital. And suddenly in "Rural Life" - Strelnikova's gymnastics!

I clung to this gymnastics like a drowning man to a straw, I’ve been doing it for a year now (at first I did it 2 times a day, now I do it 1 time). Now I can’t imagine my life without this gymnastics. At first, when I started doing breathing exercises, I felt very bad. But I didn’t give up, I believed and realized that this was my salvation. Everything is fine now. I work and enjoy life, even though it is difficult now. Thank you. Low bow..."

And one more letter:

“...Your truly miraculous gymnastics had such a serious therapeutic effect that now I forgot about vegetative-vascular dystopia, and about osteochondrosis, and about sudden pressure surges,” Colonel V.G. Moiseev wrote to me. “Now these are little things for me life, and there was a time (from 1989 to 1997) when I was convinced that it was simply impossible to do without traditional outpatient and inpatient courses of treatment. And, quite understandably, I consulted doctors and received treatment at my place of service, as a rule, in clinics However, the use of drugs such as cynarizine, caventon, nootropil, etc. did not provide noticeable and, most importantly, long-term relief, and their use in combination with physiotherapy (massage, baths, electrophoresis, etc.), although it brought positive results, also for a short time.

Now the situation has changed. Your so-called Strelnikov breathing exercises, initially aimed at training and strengthening the respiratory organs, are truly a gift from God for the whole body as a whole. If after the 7th session I felt a noticeable improvement in my health, then after the 12th, at 45, I felt about ten years younger...

Currently, every day, as you taught, I repeat Strelnikov’s “hundreds.” In the morning it’s exercise for vigor for the whole working day, and in the evening it’s restoration of strength and just a sound sleep.”

Stuttering

Alexandra Nikolaevna Strelnikova’s method also helps to get rid of such an unpleasant illness as stuttering, although its treatment requires a lot of work, and the disease recedes much more slowly than others. Improvement in speech almost always does not occur immediately, but in leaps and bounds. Indeed, in addition to breathing exercises, people who stutter also need special sound exercises that help the vocal cords close tightly and bring the entire speech apparatus into working condition.

The causes and mechanisms of stuttering, unfortunately, have not yet been sufficiently clarified and studied. There is, for example, an opinion that it is often based on fear. But all children get scared, but not all begin to stutter after this. As a rule, those who stutter are those who have a hereditary (genetic) predisposition to it: one of their parents or even a distant relative stutters. Perhaps someone in the family speaks very quickly (to tongue twister) or has sluggish and unclear speech.

Some people believe that a person who stutters is a flawed person. But a child who began to speak, read, write early, even a polyglot child, may also begin to stutter after experiencing nervous stress.

A lot of gifted people - poets, composers, actors - stuttered in childhood, and then completely overcame their illness.

Unfortunately, logophobia (fear of speech) develops in most children who stutter a certain complexion, which can subsequently turn into alienation, isolation and even embitterment. And a child who feels inferior cannot realize himself as a person.

Hence, in the future, problems with work, an unsettled personal life, a narrow circle of friends...

Modern speech therapy science in the treatment of stuttering is practically standing still. In speech therapy kindergartens, children are taught to clearly pronounce sounds, but they are not taught to overcome laryngospasm!

There is hypnosis treatment, but it does not always bring tangible results - primarily because not all children and adolescents are amenable to its influence. In addition, it is unknown how hypnosis will affect the human condition in the future. In my medical practice, there were cases when hypnotic effects on stuttering teenagers caused, after a few months or years, not only speech deterioration, but also headaches, insomnia, memory impairment and even hallucinations. In addition, submission to the will of another person, in this case the hypnotist, not only does not develop in a stuttering teenager self-confidence, in his strengths and capabilities, but, on the contrary, instills in him indecisiveness and psychological dependence on another person.

"You are absolutely healthy!" - the hypnotist suggests to the stuttering teenager. And he has shallow (clavicular) breathing and a sore nasopharynx... “Your voice sounds smooth and melodic!” And the teenager has a passive diaphragm and weak vocal cords that do not close completely... “Your body is plastic and obedient!” And the child has rheumatic scoliosis, delayed physical and sexual development...

Well, how can you teach a person to speak loudly and beautifully if his muscles involved in sound production are not working properly?! If his body is not plastic and is not able to move rhythmically?!

And I consider the treatment of stuttering teenagers with psychotropic drugs to be absolutely barbaric, which has an extremely negative impact not only on the psyche (causing lethargy, lethargy, drowsiness) and the stomach (fraught with gastritis and ulcers), but also causes various sexual disorders in young men.

When treating stuttering in young men and adolescents, doctors do not pay any attention to the sexual sphere. However, we must not forget that three systems are involved in sound production (voice production): respiratory, nervous and reproductive; sexual and nervous are closely interconnected. Male sex hormones (androgens) have a particularly strong effect on vocal function during the mutation period in boys (13-17 years old).

Take, for example, any children's choir. At the age of 10-12, both boys and girls sing. And at 14-15 - only girls. And if a boy of this age sings in a choir, it means that he has a late voice mutation, which is a consequence of disorders in the reproductive and endocrine systems (ectopic testicles, cryptorchidism, micropenis or adipose-hypogenital dystrophy, insufficiency of the thyroid and adrenal glands, etc.). d.). There are other deviations in the sexual development of young men that affect voice formation: phimosis, varicose veins of the spermatic cord, inguinal hernia. If there are any deviations in the sexual development of a teenager suffering from stuttering, you should first consult a specialist.

In girls, voice mutations occur more smoothly, but if there are any disorders (for example, algomenorrhea - painful menstruation), then the teenage girl should definitely be shown to a gynecologist. Functional algomenorrhea is observed in diseases of the central nervous system, and organic algomenorrhea is observed in cases of malformations of the genital organs. Both directly affect the function of voice formation (the voice often “sits down”, becomes dull, and singing nodules often form on the vocal cords). And if during menstruation Strelnikovsky breathing exercises are simply necessary for girls, then there can be no talk of any sound exercises during this period.

All speech therapy science teaches people who stutter to speak while exhaling, to speak slowly, without worrying. But when a child is not worried, he does not stutter. He stutters when he's nervous!

I teach my patients to speak, overcoming laryngospasm of any severity precisely at the moment of excitement; in classes I even artificially create such situations.

So, what should parents do if they notice that their child’s speech has become hesitant?

First of all, teach him to breathe correctly! Treating stuttering without normalizing breathing is pointless!

All children and adolescents who stutter speak, as a rule, with shallow, clavicular breathing. Before they say anything, they take a breath, which lifts their shoulders and tightens the muscles of their face and neck.

They speak as they exhale in short phrases, “bumping” into laryngospasm. Then they take a frantic breath again and again, stuttering, utter a short phrase, and sometimes only one word or one syllable. The diaphragm (and it is the strongest of all the muscles involved in both breathing and voice formation) with this clavicular type of breathing takes less part in phonation. In addition, predominantly the narrow apexes of the lungs are filled with air. Consequently, there is not enough air for a long phrase. When speech therapists teach a stuttering child to speak while exhaling, he actively exhales even the small amount of air that he took in when inhaling. The air stream, passing in a wide stream through the larynx, prevents the vocal cords from closing closely when producing sound (phonation). And the vocal cords are already passive, not trained enough. After all, children who stutter often remain silent while listening to others speak.

Since the vocal cords are “not in good shape,” the child’s voice is weak and the timbre of the voice is ugly. Of course, such speech does not bring him pleasure. A stuttering child is ready to fall into the ground, just not to answer a lesson at the blackboard, not to ask in a store to show him this or that thing...

What is the way out of this situation? A child who stutters needs to change the pattern of breathing and speech. But how?

First: teach him to breathe extremely deeply, so that the lungs are filled with air to the lowest, widest bases.

Second: train the diaphragm, force it to actively participate in voice formation, create a so-called support.

All this can be achieved with the help of breathing exercises by A.N. Strelnikova. I advise you to take two of our exercises from the complex: “Pump” and “Hug your shoulders” (see chapter two) - and do them daily with children who stutter 2 times a day (morning and evening) before meals or one and a half to two hours after it ( It is advisable to do other exercises of the complex).

With a noisy, short inhalation through the nose while bowing (“Pump”), air fills all the lungs from bottom to top, and above all their wide lower bases, which, as a rule, are poorly ventilated in people who stutter. Extremely deep breathing is developed, the so-called “breathing in the back” (term by A.N. Strelnikova).

In the “Hug your shoulders” exercise, at the moment of a noisy, short inhalation, the narrow apex of the lungs is “pinched” by the nose and the air is pushed into the most voluminous bases of the lungs, filling those alveoli (vesicles of lung tissue) that were not previously actively involved in the breathing process. In addition, during phonation, the vocal cords also make a counter, almost horizontal movement in the larynx, and by hugging ourselves by the shoulders at the moment of a noisy, short inhalation through the nose, we help them close more closely.

The vital capacity of the lungs (VC) after one session of Strelnikov breathing exercises increases by 0.2-0.4 liters, which is confirmed by studies at the Central Research Institute of Tuberculosis of the Russian Academy of Medical Sciences and at the 9th garrison clinic of the Russian Ministry of Defense.

After two to three months of daily training according to the system of A. N. Strelnikova (10-15 minutes in the morning and evening), the breathing pattern of the practitioners changes. It becomes extremely deep. By saturating the entire body with oxygen, our gymnastics activates general metabolic processes, makes the stutterer healthy and resilient, training primarily the lung tissue, diaphragm, muscles of the larynx and nasopharynx. The air stream, passing through the larynx during passive exhalation (the so-called warm exhalation), vibrates the vocal cords, thereby perfectly massaging them, forcing them to close along their entire length during phonation. That’s why all the opera and pop singers who have studied with us say the same thing: it’s enough to do this gymnastics for 10-15 minutes before a performance or concert - and your voice sounds free and easy, and you hit the highest notes without fear!..

The speech center, located in the left hemisphere of the cerebral cortex, is almost completely formed by the seventh year of a child’s life. Therefore, it is most advisable to take children for treatment starting from the age of six. But sometimes, when a five- or four-year-old child has a progressive stutter, an exception has to be made. In these cases, I include one of the parents in the classes and begin to teach gymnastics to both of them. All children are little monkeys, they love to copy adults.

Dads enjoy great authority among their children (especially boys), so it is much easier to teach a child if his father knows gymnastics and can correctly demonstrate this or that exercise. My twenty years of experience with children shows that “in those families where parents do gymnastics themselves, the children will always do it, but in those where parents want to “guide artistically,” the children will not do it.

As I have already said, in the treatment of stuttering, in addition to Strelnikov’s breathing exercises, which change the breathing pattern, special sound exercises are also necessary for staging the voice.

They are performed with the diaphragm actively working - “on a support”. Thanks to them, laryngospasm of any severity is overcome.

I don’t know of a single case where the Strelnikov system did not help, no matter how severe the stuttering was. The exception is those young people who, after taking two or three lessons, stop studying, believing that it is not suitable for them. That is why I confidently undertake to teach our method to patients with very severe stuttering, when all previous treatment methods have failed.

I would like to cite reviews from my patients, which confirm the fact that even in adulthood, using Strelnikova’s method, you can get rid of stuttering. The positive effect of our system is so stable that even subsequent stress received in extreme life situations does not lead again to the previous level of stuttering.

“I met Alexandra Nikolaevna Strelnikova and Mikhail Nikolaevich Shchetinin in March 1988,” recalls Elena Ivanovna Popova, who lives in Bataysk, Rostov region. “I was already 40 years old then. Speech is difficult, hesitations on every word. Almost annual treatment for stuttering in various clinics of the country (at Kazimir Markovich Dubrovsky in Kharkov, at the LORNII in Leningrad, at the regional hospital of Rostov-on-Don, at Clinic No. 8 named after Solovyov in Moscow, in Berdyansk and Sochi - with hypnosis, in Tbilisi - with biocurrents) did not give the desired results Speech improved slightly at first, and then either returned to its previous level or sharply worsened, especially after hypnosis.

Under the guidance of Alexandra Nikolaevna, I trained for 20 days. And despite a long period of stuttering (more than 30 years), my speech has noticeably improved. “I realized that I had received a strong and reliable weapon against my illness.”

Muscovite Alexey Mishkin began training with Alexandra Nikolaevna and me in 1981, when he was 17 years old. He suffered from severe stuttering from the age of three, attended a speech therapy kindergarten, where his speech improved, but when he went to school, the stuttering returned. Every year it became more and more difficult for him to speak.

When I was in high school, I received treatment at the Moscow Speech Center. Hypnosis did not provide any improvement in speech, and medications provoked pain in the liver.

“With each week of Strelnikova’s breathing exercises and special exercises for voice training, my speech improved,” says A. Mishkin. “My breathing became deep and volumetric, the strong tension in the muscles of the chest and neck disappeared, as well as the twitching of the face during laryngospasm.

The fear of hard-to-pronounce sounds has completely disappeared, speech has become smooth, and my voice has a pleasant timbre. I began to experience pleasure from my speech, which had never happened before. Six months after starting classes, I completely got rid of stuttering.

From 1984 to 1986 he served in Afghanistan. Survived two years of war. During my service, I didn’t do gymnastics, of course. Mobilized, I work in the police.

All these years there was not even the slightest hint of stuttering in his speech. Now I do Strelnikov gymnastics regularly. It keeps me in shape, relieves fatigue and easily cures colds."

These examples, I hope, have finally convinced you of the effectiveness of A.N.’s method. Strelnikova. And now you can begin practical exercises with confidence of success.

Before doing voice training exercises, you need to do the “Pump” and “Hug your Shoulders” breathing exercises. They will bring into working condition all the organs involved in breathing and sound production (lungs, laryngeal muscles, vocal cords, diaphragm, etc.).

Then you need to stand straight, with your feet slightly narrower than shoulder-width apart, place the palms of both hands on your abdominals and, bowing slightly at each sound, instantly tense your stomach while bowing, pressing it with your palms from top to bottom. In this case, a “support” is created, without which voice production is impossible.

All sound exercises are done only on a “support”.

Alphabet for stutterers. Speak with a slight bow forward 8 times each sound: R, L, M, N, V, F, 3, S, C, Zh, Sh, Ch, Shch, B, P, D, T, G, K, X.

Watch for the simultaneity of movement and sound. Don't think about breathing, it happens automatically; Breathe only through your mouth. The head is lowered, the back is barking. Speak with the whole body, freeing it from excessive tension, so that each letter “reaches” the back, restoring the sound connections broken by the disease.

Acting exercises. Also speak while bowing slightly forward, tensing your abdominals the moment you bow:

RI, RU, RE, RO;

LI, LU, LE, LO;

MI, MU, ME, MO;

NI, NU, NE, BUT;

VI, VU, VE, VO;

FI, FU, FE, FO;

ZI, ZU, ZE, 3O;

SI, SU, SE, SO;

CI, TsU, TsE, TsO;

ZH, ZH, ZH, ZH;

SHI, SHU, SHE, SHO;

CHI, CHU, CHE, CHO;

SCHU, SCHU, SCHE, SCHO;

BI, BU, BE, BO;

PI, PU, ​​PE, PO;

PR, PRU, PRE, PRO;

DI, DU, DE, DO;

TI, TU, TE, TO;

THREE, TRU, TRE, TRO;

GI, GU, GE, GO;

KI, KU, CE, KO;

KRI, KRU, KRE, KRO;

HY, HY, HE, XO.

"Eights" (breath-holding exercise). Take a breath while bowing (preferably through your mouth, not your nose), without straightening up, hold it firmly “in your back” and count out loud to 8. With one tightly held breath, you should try to count at least 10-15 “eights”.

Osteochondrosis, scoliosis, head and spine injuries

Osteochondrosis is a common disease of the spine. It most often affects those over 40, but it also occurs in younger people. It is believed that, having been fully formed by the age of 20-22, the spine soon begins to gradually age and wear out. In the intervertebral discs (spacers - “washers”), under the influence of various loads (body weight, jerking movements, etc.), degeneration processes occur already in the third decade. The elastic nucleus pulposus of the intervertebral disc begins to dry out, flatten and... shift.

However, the culprits of this displacement are not the vertebrae and intervertebral discs, but the deep muscles of the back. They reflexively spasm and, contracting, tighten the vertebrae, squeezing the intervertebral discs and spinal nerve roots.

According to many observations, our breathing exercises help with osteochondrosis and even with various types of spinal curvature (scoliosis). Although the reader has the right to be surprised and ask the question:

“What is the connection between breathing exercises and the spine?”

Firstly, Strelnikov breathing exercises actively involve all parts of the body (arms, legs, head, shoulder girdle, abdominals, etc.);

Secondly, our gymnastics not only activates the flow of blood to the brain, but also improves the nutrition of all internal organs, returning lost functions to those that are sick;

Thirdly, breathing exercises coordinate the coordinated work of all organs and systems, having a comprehensive effect on the body through the activation of its most important function - nasal breathing.

With the help of breathing exercises by A.N. Strelnikova, we seem to influence the spine from the inside. Intervertebral discs (cartilage) are able to quickly recover, freeing themselves from compression by the vertebrae. Our breathing exercises eliminate compression of the vertebral arteries that supply blood to the spinal cord and pass through the bony loops of the transverse processes of the vertebrae. Removes compression of the sympathetic nerve trunks running along with the vessels (pain and swelling disappear), as well as compression of the roots of the spinal nerves (lost sensitivity of organs and tissues is restored).

To start treating osteochondrosis and scoliosis with the help of Strelnikov gymnastics, you need to first of all believe in its healing properties. Because this process is long, labor-intensive and very slow. But you will definitely be rewarded for your efforts, for your work, for your patience.

You need to start the lesson with the warm-up exercise “Palms”. Perform it 12 times for 8 breaths-movements with a rest of 3-5 seconds after each “eight”.

Then do the “Epaulettes” - also 12 times with 8 breaths-movements. Following this is the “Pump” exercise. While performing this, you should never bow low, especially if you have had head or spinal injuries. Do half-bows rather: the back is round (not straight), the head is lowered down (look at the floor), the arms hang freely and reach for the floor at the moment of a noisy, short inhalation. But don't touch the floor with your hands! The hands at the end point of the maximum bow should only reach the knees! After you have bowed slightly and taken a short and noisy breath “from the floor”, straighten up slightly, but not to the straight position of your torso - exhale, which is carried out freely and absolutely silently. So, bow - inhale, straighten up slightly (head down all the time) - exhale. Inhalation is active and noisy, exhalation is passive and inaudible.

The “Pump” exercise, as already mentioned, is reminiscent of inflating a tire. Do 12 times of 8 breaths-movements. If you are already bored with doing figure eights with a rest of 3-5 seconds after every 8 inhalations-movements, perform 16 inhalations-movements (8 + 8) in a row without stopping. Then rest for 3-5 seconds and take 16 breaths again. And so 6 times for 16 breaths-movements.

If you have suffered a head or spinal injury and it is difficult for you to perform even 8 breaths while standing, sit down and do the “Pump” exercise while sitting. You will do it standing later, in a few days or weeks, when you get stronger.

Then do the “Hug your shoulders” exercise 12 times for 8 breaths-movements or 6 times for 16 breaths-movements. However, if you suffer from heart disease, then be sure to take into account the recommendations for performing this exercise in the section “Diseases of the cardiovascular system.”

For osteochondrosis, perform the next exercise - “Big Pendulum” very carefully, without a large swing, with a completely relaxed spine and back muscles. Do it freely and easily, but precisely according to the movement pattern. If you have scoliosis, given the degree of curvature of the spine, do not bend your lower back back. The back should be straight, the neck too (look in the upper position of the “Big Pendulum” exercise directly in front of you, without throwing your head back). It turns out to be a kind of one-sided “Big Pendulum”: bend forward - inhale “from the floor” (while you straighten up - passive, spontaneous exhalation), straight position of the head and torso with your arms brought parallel at chest level and bent at the elbows (as in the “Hug your shoulders” exercise) ) - also inhale. Inhale “from the floor” (hands to knees) - passive exhalation - inhale in a straight body position (hugging yourself by the shoulders).

I recommend performing the “Big Pendulum” with particular caution to patients who have suffered a spinal injury or have pinched spinal nerve roots. In this case, any careless and sudden movement can cause severe pain in the lower back (“lumbago”), and then you will be out of action for a long time.

Of course, no one in everyday life is immune from muscle blockades of the intervertebral discs (for example, after sudden lifting of weights). But, having mastered Strelnikov gymnastics and practicing it for many years, a person can well train the deep muscles of the back and they will withstand lifting weights without blocking the intervertebral discs.

Three exercises - “Head turns”, “Ears” and “Head pendulum” - should be started only after you have done the six previous exercises every day, twice a day (morning and evening for 30 minutes) for a week.

You need to start doing head exercises very carefully, without sudden movements, relaxing your neck as much as possible.

So, having done 6 exercises ("Palms", "Shoulders", "Pump", "Cat", "Hug your shoulders" and "Big Pendulum"), add the exercise "Turns of the head". Perform it 12 times with 8 breaths-movements. Don’t turn your head sharply, don’t turn it all the way to the right and left (turn it just a little, lightly), and don’t strain your neck under any circumstances!

Having practiced (together with the previous six) the “Head Turns” exercise, after 2-3 days add the “Ears” (“Ai-ai”) exercise, and after another 2-3 days - the “Head Pendulum” exercise. Each of these three exercises should be done 12 times with 8 breaths-movements, that is, 12 “eights” (rest after each “eight” - 3-5 seconds). When performing any of these three exercises, if you have a head or spinal injury, take these precautions:

do not turn your head sharply (do not lower, do not throw back);

Do not complete the movement (do not rest your head on your chest or shoulders);

Do not strain your neck under any circumstances.

If you feel very dizzy while doing these three exercises, sit down and do them while sitting.

After practicing these three exercises, move on to the “Rolls” exercise, and after another 2-3 days - to the “Steps” exercise (“Front step” and “Back step”). Each of the exercises needs to be done 12 times with 8 breaths-movements with a rest of 3-5 seconds after each “eight”.

If you have had a leg injury and you cannot perform “Rolls” while standing, leave it until better times, because the “Rolls” exercise can only be performed while standing.

So, if you have had leg injuries or your legs are so sore that you cannot stand, after you have completed the three head exercises, start doing the Front Step (Rock and Roll) exercise while sitting.

Alternately raise your legs bent at the knees, as if you were marching while sitting. And with each rise of your knee, take a short and noisy breath in through your nose. Use your hands to hold onto the seat of the chair or the armrests of the chair. If you only have one leg bent at the knee and the other is motionless, take the “Forward Step” with only one leg, mentally lifting up the knee of the leg that is still motionless.

Over time, with persistent training, the motionless leg will definitely “come to life”, move and become healthy. Therefore, now, when performing the “Forward Step” exercise, mentally load it in the same way as the one that works better.

The Back Step exercise can only be done while standing, so refrain from doing it for now. After some time, when you can already walk or at least stand, you will do all the exercises of our gymnastics while standing. Then you will practice the “Rolls” and “Back Step” exercises.

For scoliosis of any degree, three head exercises - “Head turns”, “Ears”, “Head pendulum” - can be performed without any restrictions. Of course, you need to start with 8 breaths-movements, then a pause (rest) for 3-5 seconds and again 8 breaths-movements. And so 12 times, 8 breaths-movements of each exercise. And the next day you can do 16 inhalations-movements in a row without stopping (norm: 6 times 16 inhalations-movements) or 32 inhalations-movements without stopping (norm: 3 times 32 inhalations-movements) of each exercise.

“Rolls” and “Steps” for scoliosis can be done immediately without stopping for 32 inhalations and movements. Then rest for 3-5 seconds and again 32 breaths-movements. And so 3 times, 32 inhalations and movements.

Sexual disorders

Among the people who turn to me for help, most of all, of course, are those who suffer from diseases of the bronchopulmonary system, nasopharynx, cardiovascular system and vocal apparatus. However, in my practice there have been many cases when I was able to effectively help patients - both men and women suffering from sexual dysfunction.

Indeed, in Strelnikovsky breathing exercises there is a clear coordination of breathing and movements. A sharp flow of air into the lungs during physical activity (squats, turns, bends, etc.) not only ensures that all alveolar vesicles are filled with air, but also improves the transport of oxygen to organs and tissues. Thus, a rush of blood to the genitals activates metabolic processes in them, eliminating the phenomena of stagnation, inflammation, hyperemia and swelling.

Therefore, do Strelnikova’s gymnastics for any anomalies in the development of the genitourinary system, for any sexual dysfunction, after any surgery on the genital organs.

Do our gymnastics when other treatment methods have not helped you, when the “luminaries” of medical science have given you a merciless verdict, and even when you are already in an almost hopeless condition...

For men suffering from impotence, prostate adenoma, infertility and other sexual ailments, in order to enhance the therapeutic effect of the main complex (see Chapter Two), I suggest mastering several special exercises. This is the so-called urological complex, which should be performed immediately after the main one. You need to do the exercises completely naked, otherwise you will not achieve the desired result.

The main thing is that the movements must coincide with the breaths. And the principle of breathing here is the same as in the main complex of Strelnikov breathing exercises: a short, noisy (active) inhalation through the nose and an absolutely passive exhalation through the mouth (do not open the mouth wide, the exhalation “goes out” inaudibly).

Master the exercises gradually, moving on to the next one only after making sure that the previous one goes smoothly, without hitches.

So: "Sit down - stand up!"

Then quickly stand up. The legs are straightened, very tense, the buttocks and anus (anus) are compressed - inhale. The back is straight, slightly relaxed, the legs are tense, the buttocks and anus are compressed, the arms are along the body.

Squat down (put your hands on your knees, back straight) - take a noisy, short breath. We quickly stood up (back straight, arms down) - also inhale.

So: squat down - inhale, stand up (at attention!) - also inhale. The back is straight all the time. Only the legs are tense (in a standing position); buttocks and anus are compressed.

The exercise is done at the usual tempo of Strelnikov gymnastics - a little more often than 1 breath per second, that is, at the pace of an army step.

You need to do 8 squats-lifts in a row (without stopping) with short, noisy breaths. Rest for 3-10 seconds and again 8 breaths-squats with lifts-inhales (each movement is counted).

In total, you need to do 12 times of 8 breaths-movements. With good training in a row (without stopping), you can do 16 or 32 squat-lifts. Then rest for 3-10 seconds and again 16 or 32 breaths-movements.

"Spring". I.p.: sitting on a hard (!) chair or on a stool, legs narrower than shoulder width. The back is straight, slightly relaxed. Bend your elbows (elbows down) and show your palms to the viewer - “psychic pose.”

Taking noisy, short, rhythmic breaths through your nose, clench your palms into fists (grasping movements) and at the same time sharply squeeze your buttocks and anus.

So, we squeezed our palms and anus at the same time - a noisy, short breath (the whole body at this moment moves downward with a push - “the spring has compressed”). At the moment of inhalation, the buttocks also sharply tense and contract together with the anus. Then return to IP. (the fists are unclenched, the anus and buttocks are also relaxed, the back is straight and relaxed) - the exhalation “gone” through the slightly open mouth - the spring “unclasped” and straightened.

Inhale again - the palms clenched (grabbed the air), the body jerked downwards, at the same time the anus and buttocks contracted. And again return to IP.

Take 4 noisy, short breaths in a row while squeezing your anus, buttocks and palms. Then rest for 3-5 seconds and take 4 compression breaths again.

Norm: take 24 times 4 breaths-compressions (96 - “hundred”) with a rest (pause) of 3-5 seconds after every 4 breaths-compressions.

Remember! Inhaling through your nose and squeezing your palms and buttocks must be done at the same time! And exhalation should be done quietly (passively) through the mouth after each inhalation-compression.

"Lifting the pelvis". IP: lying on your back, legs bent at the knees, hands under your head. Quickly lift your pelvis up, and at the same time take a noisy, short breath in through your nose. Having lowered your pelvis, lying down, completely relax for a second - the exhalation “gone” on its own through your barely open mouth.

At the moment of a noisy, short inhalation through the nose, lifting the pelvis up, you need to strongly squeeze the anus and buttocks. Lowering your pelvis, buttocks and anus, relax.

Take 8 noisy, short breaths in a row through your nose while simultaneously lifting your pelvis and squeezing your buttocks and anus. Then rest (pause) in a relaxed state for 3-10 seconds. Breathing during the pause is voluntary. Take another 8 breaths and movements and rest again for 3-10 seconds.

"Metronome". I.p.: lying on your back, legs bent at the knees, which are spread apart (do not straighten your knees while performing the exercise). Quickly place your right knee on the floor towards your left leg - inhale. Return the right leg bent at the knee to the standing position. - exhale “gone.”

Then place your left knee on the floor next to your right leg - inhale. Return your left leg to the standing position. - exhale “gone.”

Do 8 breaths in a row (without stopping) at a fast pace with your knee bent towards the floor, alternating your right and left legs. Then rest (3-10 seconds) and again take 8 breaths-movements towards the floor with each knee alternately.

Norm: 12 times 8 (i.e. 96) breaths-movements of legs bent at the knees towards the floor. With good training, you can do 16 or even 32 inhalation movements in a row, alternating legs.

Remember! Knee movements and breaths are done at the same time!

This exercise trains the muscles of the perineum very well, strengthens the urethra and vas deferens.

"Wiggle". I.p.: standing straight, legs slightly bent at the knees (light half-squat), shoulder-width apart. Hands are either on the hips or freely lowered along the body.

Make quick forward movements of your pelvis for 1 minute. Then, straightening your legs, stand up straight and rest for 5-10 seconds. While relaxing, you can walk around the room.

Then repeat this exercise, alternating with rest, several more times.

Once you have mastered this movement, begin to perform it simultaneously with a short, noisy inhalation. And later, as you move your pelvis forward, squeeze your buttocks and anus. The entire exercise should be performed as follows. Movement of the pelvis forward with simultaneous compression of the buttocks and anus - a short, noisy inhalation through the nose.

Exhalation is done absolutely passively as the pelvis returns to the IP position. Take 8 such breath-movements without stopping, then rest for 3-5 seconds (older men can rest up to 10 seconds) and do 8 breath-movements again.

Norm: 12 times 8 (that is, 96) breath-movements or 6 times 16 and even 3 times 32 breath-movements without stopping (with good training).

Exercise "Wiggle" I recommend doing it for dilated veins of the spermatic cord, unilateral cryptorchidism, hydrocele, inguinal hernia, enuresis, impotence, as well as after any surgical operations on the male genital organs of the student M.N. Strelnikova. Shchetinina. After a week of classes, for the first time in 10 years, I felt my penis begin to “come to life.” After a month of daily breathing exercises and special massage, ejaculation was completely restored.

Every day I practiced, I felt some kind of strength pouring into me. My arms and legs became stronger, lethargy and depression completely disappeared, my gait became light and energetic. Cheerfulness and self-confidence appeared, even my voice sounded different!

Already in the third month of treatment, erections began to be observed daily. I would like to advise all young men who have some problems in their intimate lives: take up Strelnikov breathing exercises! And you will feel like real men!"

And one more important observation related to the sexual sphere. Often, a lag in its development, especially in young men, leads to growth inhibition. Small stature becomes a cause of acute distress and literally poisons life. But there is a way out of this situation. For young men who have not reached the age of 25 and want to grow up, it is useful to do the full complex of Strelnikovsky breathing exercises twice daily: in the morning and in the evening for 30 minutes.

Particular attention should be paid to exercises that actively involve the legs (they should be obedient, mobile, flexible), the pelvic girdle and the abdominal press (exercises “Rolls”, “Steps” and “Cat”).

Strelnikova’s gymnastics can also give positive results in the treatment of many female diseases - endometriosis, vulvitis, vaginitis, etc.

In my practice, there were cases when Strelnikov gymnastics helped even with uterine fibroids.

Strelnikovsky breathing exercises can become a preventive measure against ectopic pregnancy and spontaneous miscarriages, helping women carry and give birth to a healthy child.

Our gymnastics will also give a woman a chance to get pregnant with endocrine infertility; it should be actively practiced at least twice a day in case of dysfunctional uterine bleeding (caused by impaired secretion of sex hormones).

Strelnikovskaya gymnastics will help women in the transitional (menopausal) period. At this time, they experience a gradual decline in ovarian function, disruption of the menstrual cycle, followed by a complete cessation of menstruation.

In emotionally unbalanced women who have experienced stressful situations or suffer from various chronic diseases, our gymnastics eliminates all vascular disorders: sudden flushes of heat to the head and chest, followed by dizziness and even headache, accompanied by profuse sweating; normalizes high blood pressure, sleep; relieves fatigue and irritability. Tearfulness is replaced by a good mood, and apathy is replaced by increased performance. Thus, the menopausal period in women passes more smoothly and unnoticed.

Strelnikov breathing exercises are an excellent means of activating all physiological processes in the body. By promoting a sharp rush of blood to the internal genital organs, Strelnikova’s gymnastics causes the ovaries to more quickly produce sex hormones, which slow down the aging process of the female body.

In addition to the main complex (see Chapter Two), I strongly recommend to all women, especially those suffering from various sexual dysfunctions, as well as those with inflammation of the external and internal genital organs, several exercises similar to those that I offered to men.

"Sit down - stand up!" I.p.: standing straight, legs slightly narrower than shoulder width, arms along the body. Quickly squat down, and at the same time as you squat, take a noisy, short breath in through your nose. The back is straight, the palms rest on the knees, spread to the sides, the heels are slightly torn off the floor at the time of squatting.

Then quickly stand up. The legs are straightened, very tense, the buttocks and anus (anus) are compressed - inhale. The back is straight, slightly relaxed, legs are tense, buttocks, vagina and anus are compressed, arms along the body!

Sit down - inhale, stand up - also inhale. Exhale absolutely freely (passively) through a slightly open mouth after each inhalation movement.

You need to do 8 squats-lifts in a row (without stopping) with a short, noisy inhalation. Rest for 3-10 seconds and again 8 breaths-squats with lifts-inhales (each movement is counted). In total, you need to do 12 times of 8 breaths-movements.

Norm: 96 breaths-movements (6 times 16 or 3 times 32 squats-lifts with breaths).

"Spring". I.p.: sitting on a hard (!) chair or on a stool, legs narrower than shoulder width. The back is straight, slightly relaxed. Bend your elbows (elbows down) and show your palms to the viewer - “psychic pose.”

Taking noisy, short, rhythmic breaths through your nose, clench your palms into fists (grasping movements) and at the same time sharply squeeze your buttocks, vagina and anus.

So, we squeezed our palms, vagina and anus at the same time, making a noisy, short breath (the whole body instantly moves downwards with a push - “the spring has compressed”).

Then return to IP. (the fists are unclenched, the anus, vagina and buttocks are also relaxed, the back is straight and relaxed) - the exhalation “gone” through the slightly open mouth, “the spring unclenched” and straightened.

Take 4 noisy, short breaths in a row while squeezing your anus, vagina, buttocks and palms. Then rest for 3-5 seconds and take 4 compression breaths again.

Norm: 24 times 4 inhalations-compressions (96 - “hundred”) with rest (pause) 3-5 seconds after every 4 inhalations-compressions.

"Lifting the pelvis." IP: lying on your back, legs bent at the knees, hands under your head. Quickly lift your pelvis up, and at the same time take a noisy, short breath in through your nose. Having lowered your pelvis, lying down, completely relax for a second - the exhalation “gone” on its own through your barely open mouth.

At the moment of a noisy, short inhalation through the nose, lifting the pelvis up, you need to strongly squeeze the anus, vagina and buttocks. As you lower your pelvis, relax your buttocks, anus and vagina.

Take 8 noisy, short breaths in a row through your nose while simultaneously lifting your pelvis and squeezing your buttocks, vagina and anus. Then rest (pause) in a relaxed state for 3-10 seconds. Breathing during the pause is voluntary. Take another 8 breaths and movements and rest again for 3-10 seconds.

Norm: 12 times, 8 breaths-movements.

"Metronome". I.p.: lying on your back, legs bent at the knees, which are spread apart (do not straighten your knees while performing the exercise). Quickly place your right knee towards your left leg and towards the floor - inhale. Return the right leg bent at the knee to the standing position. - exhale “gone.”

Then place your left knee to your right leg and to the floor - also inhale. Return your left leg to the standing position. - exhale “gone.”

Do 8 breaths in a row (without stopping) at a fast pace with your knee bent towards the floor, alternating your right and left legs. Then rest for 3-10 seconds and again take 8 breaths-movements towards the floor with each knee in turn. Do not squeeze the vagina in this exercise.

Norm: 12 times 8 (that is, 96) breaths-movements of legs bent at the knees towards the floor. With good training, you can do 16 or even 32 inhalation movements in a row, alternating legs.

Excess weight and smoking

How much effort, time, nerves, and sometimes money people spend to combat such troubles as excess weight or addiction to nicotine. And here Strelnikova’s gymnastics can give you a real surprise. Everyone who began to practice it regularly noted spontaneous weight regulation and a gradual fading of the craving for smoking.

What happens in the human body if he loses excess weight due to breathing exercises?

I have already said that when performing Strelnikov breathing exercises, the functioning of all centers located in the brain, including the food one, improves, which leads to its self-regulation.

When the body's energy consumption increases, a person's appetite increases, and when it decreases, it decreases. In addition, since Strelnikova’s gymnastics activates metabolic processes at the cellular level, the number of fat cells in the body does not increase, and existing fat cells quickly “burn out.”

With the help of our gymnastics, the cherished dream of many women can come true: to finally get rid of excess weight and acquire a slim figure!

A striking example of this was Alexandra Nikolaevna Strelnikova herself, who at the age of 77 wore figure-hugging dresses in size forty-eight and high-heeled shoes. She did not accept or follow any diets. She loved sweets and flour, she could eat cakes even at night. Alexandra Nikolaevna also did not like to cook, she ate anywhere, whatever and whenever, and despite this absolutely abnormal diet, she never had gastritis, colitis, or stomach and duodenal ulcers.

"Why didn't her stomach hurt?" - the reader will ask. Yes, because she did her gymnastics several times a day!

I do not encourage readers to eat the way A.N. ate. Strelnikova. I encourage readers to breathe the way she breathed! That is, do Strelnikov breathing exercises every day.

So, recommendations for those who want to lose extra pounds: three times a day (morning, afternoon and evening for 30 minutes) do the main set of Strelnikov exercises (see chapter two). Train actively, enthusiastically, selflessly! The technique of performing the exercises must be impeccable - the body enjoys every movement, and does not languish from them. Strelnikovsky breathing exercises, when performed correctly, should bring only pleasure! The result will immediately be felt: you will have a mobile, flexible, obedient body, a slender figure and a healthy body. If you smoked, be sure to quit this bad habit, whether you like it or not.

I remember once, after one of my lectures at the Institute for Advanced Training of Education Workers, a teacher from one of the Moscow schools came up to me and happily told me that thanks to our gymnastics, she managed to quit smoking. Before this, she had tried several times to break this addiction and each time without success: after another stress (and we have them almost every day), her hands would grab a cigarette, and she, greedily taking puff after puff, would bring herself to rest in this way. to a normal balanced state. What did she do to quit smoking? It was even coded. Did not help...

Regular daily Strelnikov breathing exercises gradually reduced the number of cigarettes smoked per day to a minimum, and within three months this woman gave up the addiction. And there were many such cases in my practice.

It remains to add that our gymnastics removes nicotine plaque from the vocal cords, trachea and bronchi (it is rejected by the body along with mucus and phlegm). Over time, with regular daily exercise, the lungs are completely cleared of harmful accumulations.

You may have heard about a non-drug method that was created in the 40s. It was originally recommended for restoring the singing voice.

Almost thirty years later (1973), phonation teacher (author of the method) Alexandra Nikolaevna Strelnikova received an author’s certificate for her unique development, which passed the registration procedure by the Institute of Patent Examination.

What is the essence of the technique?

Unlike traditional breathing exercises, which focus on time and exhalation, Strelnikova breathing (exercises) is a simple and accessible method that is based on a powerful, forced inhalation through the nose and a slow and smooth exhalation.

Moreover, this prohibits holding air or expelling it from the lungs when exhaling. An active and powerful breath is combined with compression of the chest. This allows additional oxygen to enter the body’s tissues and improves well-being. Thanks to the inverse coordination of breathing and movements, the development of muscles that are associated with breathing is stimulated.

It should be noted that each breathing exercise gives a very quick effect. Strelnikova was able to develop a complex whose beneficial effects on the body can be felt within 15 minutes. If you do it correctly, your breathing will become easier, there will be lightness, a surge of strength, efficiency, and your mood will significantly improve.

Contraindications

Despite the proven and recognized benefits of traditional medicine, breathing according to Strelnikova (exercises) also has contraindications. These include:

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

The question of whether Strelnikova’s technique (short breathing exercises) is right for you can only be answered by your attending physician after additional research. Cases have been recorded where, when performed in a gentle manner, it significantly alleviated the condition even in patients confined to bed.

What do you need to know before starting classes?

Beginners who are just getting acquainted with the Strelnikova method need to learn the basic rules:

1. First of all, you need to learn how to breathe actively and noisily. At this time, the wings of the nose are pressed against the septum (involuntarily). The energetic inhalation should resemble clapping your hands.
2. According to those who have already mastered this technique, Strelnikova’s technique is not at all complicated. Short breathing exercises involve a smooth, natural exhalation. Remaining air is removed through the mouth. Exhalation should be without any effort. The desire to exhale actively can cause not only a disruption in the respiratory rhythm, but also lead to
3. Exercises aimed at restoring proper breathing should be performed counting. In this case, all elements of this technique are performed correctly, and this will help you (especially at the beginning of classes) to eliminate disruptions in the rhythm.
4. Movement and inhalation are a single element of breathing exercises. They need to be done simultaneously. You can't do this one by one. In this case, it does not matter at all whether the patient is standing, lying or sitting. This largely depends on the severity of the disease.
5. The number of any exercises should be a multiple of 4. This is a musical size that will easily help you calculate the load. On the fourth day, the number of exercises increases to 16, and then to 24 and 32. The rhythm, which is made up of odd numbers (for example, 3, 5), according to the followers of this gymnastics, requires skill and physical endurance.

Between series of exercises, a pause for rest of no more than ten seconds is allowed. In this case, the lesson looks like this:

• first two days: 24 sets of 4 breaths (pauses of 10 seconds);
• the next two days: 12 sets of 8 breaths (same pauses);
• fifth and sixth days: 6 repetitions of 16 breaths (pauses ten seconds);
• from the seventh day: 3 sets of 32 breaths (pauses remain).

In addition to the rhythm, it is necessary to maintain a good mood and good spirits while performing the exercises. This way you will achieve greater results in healing your body.

This is a very effective breathing exercise. Strelnikova developed the exercises with the expectation that they would be performed regularly. Absences from classes are not allowed. After 30 days of training, rest breaks should be gradually reduced to 5, and then to 3 seconds, provided that you feel good.

You should not be bothered by slight fatigue or dizziness. This may be caused by a temporary oversaturation of the brain with oxygen.

Basic exercises

All exercises of the Strelnikova complex do not need to be performed at the beginning of classes. Even the basic 12 episodes should be split up first. Master the first three exercises, only after that add one every day until you master the entire complex.

"Palms"

A very simple breathing exercise. Strelnikova developed it so that even very young children could perform it. Turn your open palms away from you. The elbows are bent and point vertically downwards. We take noisy, powerful breaths, sharply clenching our palms into fists at this time. Repeat the exercise 4 times, exhaling slowly. After four repetitions, pause for 4 seconds.

"Epaulettes"

Feet shoulder width apart. Relax your shoulders, raise your head. Clench your hands into fists at waist level. As you inhale, sharply throw your arms down, unclench your fists and spread your fingers. The muscles of the shoulders, forearms (“shoulder straps”), as well as the hands should experience slight tension at this time. The initial series consists of 8 inhalations and exhalations (3 seconds pause). Number of episodes - 12.

"Pump"

Shoulders down, arms along the body. Bend over (slowly), imagining that you are holding a pump, and inhale loudly and sharply. Then exhale slowly. The exercise is repeated 12 times. Pause - 3 seconds.

Making classes more difficult

Having mastered the basic exercises, you can begin to study the rest of the complex, adding something new to your workouts every day.

"Cat"

Place your feet slightly narrower than shoulder width. Shoulders are relaxed, arms are at the sides of the body. Taking a sharp breath, squat down shallowly. Turn your body to the right. At the same time, bend your elbows and clench your palms into fists. Exhale slowly and you can return to the starting position. After this, the exercise is repeated on the left side. 12 sets of 8 exercises in both directions.

"Hug your shoulders"

We continue to study breathing according to Strelnikova. Exercises for asthma necessarily include this series. Bend your elbows, raising them to shoulder level so that your left hand is above your right elbow and, accordingly, your right hand is above your left elbow. Along with a sharp breath, hug yourself without changing your arms or crossing them. One hand will hug the shoulder, the second will be in the armpit. We return to the starting position with a slow exhalation. The series consists of 8 inhalation movements, 12 approaches.

"Head turns"

Another exercise that is effective for asthma. Perform alternating turns of your head left and right - without delay, accompanying the movements with sharp breaths. Exhalation occurs through an open mouth involuntarily. 12 sets of 8 movements (break 4 seconds).

"Big Pendulum"

This exercise includes the previous two. First, we perform the movements from the “Pump”, after that, without taking a break, we perform the “Hug your shoulders” exercise. The exercise consists of 12 sets of 8 movements.

"Ears"

We begin to shake our heads: to the right - we reach the right shoulder, to the left - to the left. With every movement there is a noisy sharp breath. Shoulders should not be raised; the body and neck should be relaxed. The exercises included in the basic cycle: “Rolls”, “Steps”, “Pendulum with the head” can be performed only after a good mastery of the first 8 exercises. This complex is shown as an effective method of treatment and prevention (in the absence of contraindications) for most people. Even pregnant women are shown Strelnikova. Exercises for children, as well as for pregnant women, should be carried out under the supervision of a doctor. To prevent diseases, classes are held in the mornings or evenings. After a busy day, they will help get rid of fatigue.

Breathing according to Strelnikova: exercises for bronchitis

Three basic exercises are used to treat and prevent this serious disease: “Hug your shoulders”; "Eight"; "Pump". This complex promotes better mucus removal, it stops coughing attacks, giving rest to the ligaments and bronchi. We recommend that everyone who is susceptible to frequent bronchitis master breathing according to Strelnikova. The exercises are simple, but perform them strictly in accordance with the recommendations of the author of the complex.

What to do during a coughing attack due to bronchitis? You should tilt your head down. Relax your neck muscles completely. Place your palms on your stomach on either side of your navel. When you cough and exhale, push your stomach from top to bottom. This way you will help the diaphragm. As a result, the phlegm will come out easier.

Exercises for weight loss

We continue to tell you about breathing according to Strelnikova. Exercises for weight loss will likely be of interest to many of our readers. To achieve maximum effect, you should follow some rules:

• The main emphasis is on inhalation. It should be short, noisy, sharp, similar to a clap or a shot.
• Exhalation is natural, unnoticeable. Don't hold your breath as you exhale.

Do not forget about the basic rule on which breathing according to Strelnikova is based. The exercises begin while inhaling. The main complex is performed four times, eight breaths each. You can gradually increase the number of approaches.

Today Strelnikova breathing is becoming very popular. Exercises for weight loss are a basic set of simple but effective movements. They can be performed by people with different levels of physical fitness. In addition, more complex exercises are used to lose weight. They can be started after lengthy preparation. Start with basic classes. They will allow you to achieve excellent results if you do them regularly and correctly.

First, “Palms”, “Epaulettes”, “Cat” are performed. Then, “Big Pendulum” and “Hug Your Shoulders” are gradually added to them. A simple scheme is strictly followed - 4 sets of 8 breaths with a break of 3 seconds.

It has been experimentally proven that Strelnikova breathing (exercises) is quite effective. Reviews from people who have mastered this technique indicate that regular exercise to lose weight helps cure various diseases. The main principle of this technique is the use of abdominal breathing, while thoracic breathing is suppressed. In this case, the diaphragm becomes much more tense, its muscles are strengthened, and therefore blood flow in the organs improves. This cleanses them of waste and toxins. In addition, abdominal breathing increases lung capacity. After several months of constant exercise, it can be increased by 0.3 liters.

This gymnastics activates the following processes:

• the feeling of hunger is noticeably dulled;
• the functioning of the gastrointestinal tract improves;
• fat cells are actively broken down;
• immunity is strengthened;
• the functioning of the nervous system is normalized.

Breathing exercises according to Strelnikova: exercises for children

This unique technique is suitable for classes with children aged 3 years and older. These simple exercises can also be performed by sick teenagers. Many note that the advantage of this complex is that the whole family can do it. At the beginning (the first lesson with the child), three exercises will be quite enough. You should exercise twice a day - before breakfast and after dinner.

Having mastered this simple breathing exercise, with regular practice you can get rid of various ailments that often affect children aged 3-7 years. They often become chronic - tonsillitis, bronchitis, frequent colds.

So, what movements does Strelnikova’s breathing exercises recommend starting with? The exercises are already familiar to you - “Palms”, “Pump”, “Epaulettes”. This is the basis of the complex, to which more complex elements are gradually added. Having mastered them, you can conduct classes on the treatment and prevention of serious diseases such as bronchitis and asthma. It is better if the first lesson is conducted by a doctor.

Treatment for stuttering

The most effective exercises for the treatment of this pathology are “Hug your shoulders” and “Pump”. With children who stutter, they are carried out twice a day. These exercises are basic, but others can be added to the complex.

Speech therapists note that Strelnikova’s breathing exercises (exercises for children), for example, “Hug your shoulders,” contribute to the fact that the vocal cords in the larynx make a counter-movement. The baby, through activities, helps them to close closer together. After two months of regular training, the child’s breathing changes. It becomes deeper, the diaphragm and lung tissue are trained, and the muscles of the nasopharynx are strengthened. A stream of air, passing through the larynx during exhalation, vibrates and massages the vocal cords, forcing them to close when pronouncing sounds.

Breathing according to Strelnikova (exercises for children) is advisable to supplement with classes with a speech therapist. In this case, the problem will be resolved faster.