Breathing exercises according to Strelnikova are based on exercises where inhalations must be taken at the end of the movement, when the chest is compressed. The technique was invented by a mother who gave singing lessons.

Strelnikova - breathing exercises - essence and advantages

Once, during another heart attack, Alexandra Strelnikova tried to breathe the way her mother taught her, and the suffocation gradually subsided. From that time on, she began to constantly perform breathing exercises, and did not know any health problems. Many people studied with the Strelnikovs famous singers and actors, the technique was so impressive that Alexandra filed documents and received a patent for her breathing exercises.

Strelnikova’s gymnastics activates the entire immune system of the body.

The exercises initially helped restore the voice; later Strelnikova managed to cure her student and follower Mikhail Shchetinin from bronchial asthma. Doctors do not have a clear opinion, but they consider the technique effective means in the treatment of diseases of the respiratory, nervous and cardiovascular systems.

Advantages of the method:

• Combination with cyclic exercises (running, swimming, walking).
• Restoration of diseased organs.
• Disease prevention.
• Positive effect on the entire body.
• Lack of special conditions for classes.
• Increased lung capacity.
• Availability for adults and children.

The method is called paradoxical, because during inhalation the chest is in a compressed state, and not in an expanded state. However, exercise does not cause fatigue, and ventilation increases 5 times. Breathing is performed during movement, the entire energy balance of the human body is restored.

Indications and contraindications of the technique

The technique has a positive effect on all metabolic functions of the body, blood supply to organs and systems, helps restore impaired breathing and strengthen blood vessels.

• chronic depression;
• neurotic conditions;
• pregnancy period;
• inflammation of the lungs and bronchi, asthma;
• heart diseases;
• hypertension;
• vegetative-vascular dystonia;
• previous heart attacks and heart rhythm disturbances;
• post-stroke conditions, headaches and epileptic ailments;
• thyroid disorders and diabetes;
• viral, inflammatory and skin diseases;
• impotence;
• excess weight and smoking.

Gymnastics can be done in parallel with the use of medications; healthy people perform exercises for prevention.

Strelnikova’s gymnastics is contraindicated in the following cases:

• acute conditions with elevated temperature;
• severe pathologies;
• acute thrombophlebitis.

In any situation, without first consulting a doctor, you should not prescribe this complex to yourself.

Breathing exercises by Strelnikova

You need to start training with the initial 3 exercises, twice a day, adding more exercises every day. Initially, increase the rest time between movements to ten seconds, instead of three to five.

The main feature of the method is a strong and sharp inhalation through the nose.

You need to exhale arbitrarily, preferably through the mouth. The frequency of movements is 100-120 times per minute. Don't spend more than half an hour on a lesson. Strelnikova recommends exercising throughout your life, once a day. Movements 2 to 10 are performed in 12 sets of 8 breaths (12 x 8).

No. 1 – Palms

No. 2 – Shoulder straps

No. 3 – Pump

No. 4 – Cat

#5 – Hug your shoulders

No. 6 – Large pendulum

Having mastered the first six exercises, proceed to the remaining ones, adding one per day.

#7 – Head turns

No. 8 – Ears

No. 9 – Pendulum with head

For head injuries, pathologies of the upper spine and epilepsy, exercises 7-9 can not be performed completely, but inhale sharply.

No. 10 – Rolls

#11 – Steps

Front step. Stand straight, feet at shoulder distance. Raise your left leg, bending it at the knee, to your stomach (the toe stretches down). Squat on your right leg while inhaling noisily. Do you accept initial position. Repeat with the other leg. 8 times 8 breaths. Rear step. Bend your left leg at the knee, reaching your buttocks with your heel. Squat on your right leg and inhale. Repeat with the other leg. 4 times 8 breaths. For limb injuries, thrombophlebitis, heart disease, raise your legs low, pause for 10 seconds.

Video classes on Strelnikova

Find out how to do the exercises correctly breathing exercises Strelnikova. Pay attention to the position of your body, arms and legs. Do not forget about the rule of strong sharp inhalation and relaxed exhalation.

Lack of oxygen in the body tissues leads to the development of chronic diseases. Saturation of cells with this compound helps strengthen the immune system, destroy pathogens, and activate regeneration processes. The flow of oxygen to the organs intensifies metabolism, normalizing body weight, the concentration of glucose and cholesterol in the blood. Breathing exercises ensure optimal functioning of organ systems. The absence of side effects and ease of implementation make it a universal means of preventing many diseases.

What is breathing exercises according to Strelnikova

Strelnikova’s breathing exercises are a special set of exercises aimed at increasing the efficiency of breathing processes, saturating cells and tissues with oxygen, and restoring the functions of the lungs and bronchi. The basis of gymnastics are movements that compress the chest, accompanied by a short, sharp breath. The receptors located on the nasal mucosa are actively irritated, and the sense of smell improves.

Strelnikova’s breathing exercises have a wide range of positive effects on different human organ systems. It helps to improve the health of the respiratory and genitourinary systems, vision, spine, and massages internal organs. The set of exercises has the following advantages:

• availability;
• ease of implementation;
• no costs for purchasing additional devices and creating special conditions;
• no side effects if recommendations are followed;
• rapid achievement of positive results;
• versatility - suitable for people of any age, with different levels health;
• the ability to combine with other types of activities, drug treatment;
• the systemic nature of the influence on the body - all organs are involved in the work.

Indications

• neurotic conditions, depression;
• stuttering, loss of voice when singing;
• decreased visual acuity (myopia);
• organ diseases respiratory system(COPD, bronchial asthma, pneumonia, bronchi, tuberculosis);
• acute and chronic vasomotor rhinitis (runny nose);
• colds, allergic diseases (ARVI);
• headaches, migraines;
• epilepsy;
• diseases of the heart and blood vessels (hypertension, dystonia, heart attack, stroke);
• endocrine disorders (diabetes mellitus, thyroid disease);
• diseases of the musculoskeletal system;
• problems with potency (impotence);
• excess weight, sedentary lifestyle, scoliosis;
• pregnancy, uterine diseases;
• smoking, snoring;
• postoperative period;
• inflammatory skin diseases, dermatitis;

Benefits and harms

The Strelnikova breathing technique is used for preventive and therapeutic purposes to combat diseases of different nature, strengthening the body's defenses. With regular breathing exercises, the following are observed: positive effects:

• recovery high level body activity, reduction of fatigue;
• involvement of different organs and muscle groups in the work;
• improving the efficiency of the respiratory system and lung capacity;
• decline nervous tension;
• activation of metabolic processes, normalization of body weight.

In most cases of using gymnastics, no negative consequences or side effects have been identified. There are reviews from doctors that prolonged exercise can increase atherosclerotic tissue damage. This negative effect of gymnastics can be prevented by supplementing with endogenous breathing according to Frolov.

Basic principles

To get the maximum effect from breathing exercises according to Strelnikova, you must follow certain rules and recommendations. Before you start doing the exercises, familiarize yourself with the following principles:

1. Breathing exercises should be done every day, morning and evening. One course consists of 12-15 lessons.
2. Gymnastics should be performed outdoors or in a well-ventilated area. Temperature environment should not differ much from body temperature. You cannot exercise in cold rooms, and in the heat and winter - on the street. Penetration of hot or frosty air into the respiratory tract can cause the development of diseases of the lungs and bronchi, and attacks of bronchial asthma.
3. The basis of gymnastics is forced inhalation, carried out with active participation diaphragm. The wings of the nose tend to press against the median septum. During class, you need to concentrate on breathing movements and count their number.
4. Inhalation should be fast, noisy, energetic, through the nose, exhalation should be passive, without muscle tension, through the mouth. Sudden exhalations can lead to hyperventilation.
5. In one session you need to take 1500 active breaths in the rhythm of a march. The number of repetitions should be a multiple of 4 or 8. Exercises should be done before a morning or evening meal or an hour after it.
6. It is advisable to perform exercises in a standing position; children, elderly people, and pregnant women can exercise while sitting or lying down.
7. It is important good mood and a cheerful state of mind when doing exercises.

Breathing exercises by Strelnikova

The basis of training according to Strelnikova is a combination of basic exercises. When performing them, inhalations should be deep, sharp, through the nose, and exhalations should be calm, smooth, through the mouth. Each exercise is performed in 12 approaches. The frequency of breaths is 100-120 per minute. Basic exercises include the following movements:

1. Palms. Starting position: standing, feet shoulder-width apart, back straight, arms bent at the elbows, palms facing up. It is necessary to take 4 rhythmic breaths while clenching your palms into fists. Then rest for 4 seconds, relax, lower your arms, and exhale smoothly through your mouth. Return to starting position. Repeat the exercise 24 times.
2. Shoulder straps. Start: standing, back straight, feet shoulder-width apart, arms slightly bent at the elbows, hands clenched into fists, touching the stomach. As you inhale, you need to forcefully push your fists down along the body, tensing your muscles. As you exhale, relax and return your hands to their original position. Eight breaths alternate with four seconds of rest and exhalation. Repeat 12 times - this is one approach.
3. Pump. Starting position: standing, back straight, feet shoulder-width apart, arms down along the body. As you inhale, you should lean forward and stretch your hands towards the floor without reaching it. As you exhale, you don’t need to straighten up completely. In 1 minute, repeat the bends 100 times, controlling your breathing. One minute of exercise corresponds to one approach.
4. Cat. Starting pose: standing, back straight, legs positioned narrower than shoulders, arms extended along the body. You need to sit down slightly, turn your body to the right, and inhale sharply. Then, as you exhale, return to the starting position. Make a left turn in the same way. During the exercise, the hands imitate grasping movements. Repeat the turn in both directions 8 times, which corresponds to one approach.
5. Hug shoulders. Starting position: standing, arms bent at elbows, raised to shoulder level. During a sharp inhalation, you need to hug yourself by the shoulders, without crossing your arms. As you exhale, return to the starting position. Repeat 4 times (1 set).
6. Big pendulum. Starting position: standing, back straight, feet at shoulder distance, arms freely lowered. As you inhale, you need to bend forward, extend your arms to the floor, and stretch down. Next, as you exhale, you need to straighten up, clasp your shoulders with your hands, and inhale again. Return to the starting position while exhaling air. One approach is 8 repetitions.
7. Ears. Starting position: standing, back straight, feet at shoulder distance, arms extended along the body. You need to tilt your head to the right so that your ear touches your shoulder and inhale sharply. Next, you should return to the starting position and exhale. Then tilt your head to the left and inhale again. Return to starting position. Perform the exercise 4 times in each direction (1 approach).
8. Head turns. Starting position: standing, back straight, legs narrower than shoulders, arms freely lowered. As you inhale, turn your head to the right. Return to the starting position, exhale. Turn your head to the left, inhaling again. Return to starting position. Perform the exercise 4 times in each direction (1 approach).
9. Rifles. Starting position: standing, back straight, arms bent at the elbows, slightly pressed to the sides, left leg forward, right leg back. You should shift your body weight to the front leg, bend your right leg at the same time and rest it on your toe. As you inhale, squat down on your left leg, then as you exhale, straighten it. Shift your weight to your right leg and squat on it, inhaling again. Return to starting position. Repeat 4 squats on each side (1 set).
10. Small pendulum (head). Starting position: standing, back straight, legs narrower than shoulders, arms extended along the body. Tilt your head forward, look down, and take a powerful breath. As you exhale, return to the starting position. Then tilt your head back and look up as you inhale again. Start the exercise again. Perform 4 forward and backward bends during one approach.

Gymnastics for preschool children

Breathing exercises according to Strelnikova have a beneficial effect on the development of children, improves their posture and flexibility. In this case, you should start practicing with three basic exercises (“Palms”, “Epaulettes”, “Pump”), performing them 2-3 times in 2-3 approaches. It is further recommended to add one new movement every few days as the child’s body strengthens.

The first classes can be conducted from 3-4 years old. If your child's skin becomes red or pale, you should stop the activity immediately. It is recommended to do exercises half an hour before breakfast or dinner. It is worth excluding gymnastics before bedtime. During exercises, adults must constantly monitor the correctness of their implementation.

For the nose

Strelnikova’s breathing exercises help speed up recovery from a runny nose and sinusitis. Before class, you need to thoroughly clean your nose and clear your airways of mucus as much as possible. You can blow your nose as needed while doing the exercises. The classes are based on performing basic movements. Gymnastics are carried out twice a day until complete recovery.

You can add the Figure Eight exercise to the complex. Starting position: standing, feet shoulder-width apart, arms positioned randomly, relaxed. You need to bend forward as far as possible while keeping your back straight. Then you need to inhale and hold your breath for 8 seconds. As you exhale, return to the starting position. Do 10-12 sets of 4 repetitions.

For weight loss

The respiratory system according to Strelnikova helps accelerate metabolism, which has a positive effect on weight normalization. To achieve the best results, all movements must be performed quickly and rhythmically. Each exercise is performed in 12-15 approaches with breaks of 3-5 seconds between them. One gymnastics session should last at least 40 minutes. Breathing exercises do not replace sports, but complement them.

To get rid of excess weight, emphasis is placed on the movements “Pump”, “Hug your shoulders”, “Palms”, “Epaulettes”, “Cat”, “Big Pendulum”. An effective exercise for weight loss is the “Steps” movement. There are 2 varieties of it, which can be performed in turn, inserted into the basic complex:

1. Forward step. Starting position: standing, back straight, feet at shoulder distance, arms positioned randomly. Bend your left leg and raise it as high as possible, trying to touch your stomach with your knee. At the same time, pull the toe down. As you inhale, squat down on your right leg. As you exhale, return to the starting position. Repeat the exercise on the other leg. Perform 12 sets of 8 repetitions on each side.
2. Back step. The starting position and principle of execution are the same as in the previous exercise. The leg bends back, not forward, the heel should touch the buttock.

For asthma

Strelnikova’s set of breathing exercises helps relieve asthma attacks. Regular exercise reduces breathing problems, improves well-being, and normalizes gas exchange processes in the lungs. In the treatment of bronchial asthma, the exercises “Pump”, “Big Pendulum”, “Hug Your Shoulders” are effective. Other movements are added as the muscles strengthen. chest and the press.

You can strengthen the breathing complex with the “Swinging” exercise. Starting position: standing, back straight, legs shoulder-width apart, slightly bent, hands on hips. For 1 minute, you need to make progressive movements of the pelvis back and forth, accompanying them with sharp inhalations and smooth exhalations with a frequency of 100 breaths per minute. Repeat the exercise 12 times with breaks of 7-10 seconds.

Gymnastics according to Strelnikova in 8 minutes

For effective fight with diseases, you should perform a set of exercises according to Strelnikova daily for eight minutes. The general strengthening program includes all the basic movements (“Palms”, “Epaulettes”, “Ears”, “Pump”, “Pendulum”, “Rolls”, “Cat”). One exercise is performed in 12 approaches (8 breaths each). The order of movements is determined independently and may vary depending on the preferences of the performer. It is optimal to perform a course of exercises twice a day for 2-4 weeks, followed by rest for several days.

Doctors advise adhering to the following schedule when conducting classes:

• Day 1-2 – each exercise is performed in 24 sets of 4 repetitions each with breaks of 7-10 seconds between them;
• Day 3-4 – 12 sets of 8 repetitions, breaks of 7-10 seconds;
• Day 5-6 – 6 sets of 16 repetitions, breaks for 10 seconds;
• Days 7-8 and beyond - 3 sets of 32 repetitions, breaks between them for 10 seconds.

Contraindications

If you have an illness in the acute or chronic phase, it is recommended to consult a specialist before starting classes. It is prohibited to perform exercises under the following conditions:

• diseases accompanied by increased body temperature;
• general malaise;
• severe systemic pathologies ( oncological diseases, stroke);
• acute thrombophlebitis, thrombosis;
• internal bleeding;
• kidney stones, liver stones;
• high degree of myopia, glaucoma;
• osteochondrosis, head and spine injuries.

Video

Today, there are many different modern methods of breathing exercises; one of the most popular and effective is the practice of paradoxical breathing according to A. N. Strelnikova.

This gymnastics consists of many dynamic breathing exercises, which are accompanied by rapid movements of the arms, legs and torso.

Advantages of Strelnikova’s breathing exercises:

1. Non-traditional breathing exercises, carefully developed by Alexandra Nikolaevna Strelnikova, have a general healing effect on the human body and help in the treatment of a wide variety of diseases. Its effectiveness has been confirmed in the treatment of the following diseases:

• Asthma, chronic diseases of the lungs and bronchi;
• Sinusitis, rhinitis, adenoids, runny nose;
• Pneumonia, tuberculosis;
• Skin diseases (psoriasis, neurodermatitis, diathesis);
• Diabetes mellitus and its complications, peptic ulcer (not exacerbation);
• Headache, epilepsy, stroke;
• Diseases of cardio-vascular system(hypertension and hypotension, coronary heart disease, vegetative-vascular dystonia);
• Osteochondrosis, head and spine injuries, scoliosis;
• Sexual disorders;
• Depression, neurosis, neuritis;
• Stuttering, loss of voice;
• Helps normalize the human immune system, helps overcome depression, get rid of nicotine addiction and excess weight.

2. Strelnikova’s gymnastics are easy to learn and accessible to absolutely everyone. Using video tutorials and methodological literature– You can easily learn basic breathing exercises on your own at home.

3. Strelnikova’s gymnastics has no contraindications; adults, teenagers, and children can practice it both as a preventive measure and as a treatment for various diseases.

For prevention: gymnastics is performed once a day in the morning instead of regular exercises, or in the evening to relieve the patina of daytime fatigue.

For treatment: gymnastics is performed systematically 2 times a day: in the morning and in the evening before meals or 2 hours after meals.

4. Gymnastics exercises are universal: they can be performed standing, sitting, in case of serious illnesses even while lying down (for example, after a stroke, major surgery). This gymnastics is designed to help the human body independently, without the help of medications, overcome various ailments, restore body functions destroyed by diseases.

Strelnikova’s breathing exercises are recommended by doctors as the first step towards “ healthy image life”, to good health and overall recovery of the human body from various diseases, including chronic ones! This step will not require anything supernatural from you, just the desire to be healthy and a little willpower.

• You only need to think about inhaling. The inhalation should be short, like clapping your hands, noisy, very sharp. A serious mistake is to pull in air when inhaling in order to fill the lungs as much as possible.
• Exhalation should be passive, without your help. Do not try to hold or push out the exhalation. Let it occur spontaneously after each inhalation through a slightly open mouth.
• Inhalation is active through the nose, exhalation is passive through the mouth (without sound). There should be no noisy exhalation.
• Inhalation is carried out simultaneously with rapid movements of the arms, legs or torso. According to Strelnikova’s gymnastics: “There is no inhalation without movement, and no movement without inhalation.”
• All breaths and movements are made in the rhythm of the marching step. Between exercises there is a short pause of 3-4 seconds.
• Exercises can be performed standing, sitting, lying down. Do not perform exercises with force; it will be healthier to do as many repetitions as in this moment you can complete without difficulty. Increase the load gradually. There should be no pain or discomfort when performing the exercises.

The main set of breathing exercises by A.N. Strelnikova:

1. Exercise “PALM”

Initial position: stand straight, feet shoulder-width apart, breathing freely. Bend your arms at the elbows (elbows should be pointing straight down) and turn your palms away from you.

Action: start taking short noisy breaths through your nose at the same time clenching your palms into fists in rhythm, as if you want to grab the air. Take 8 rhythmic breaths in a row through your nose, then lower your arms and rest a little for 3-4 seconds. This is the first cycle! Now we take 8 breaths through our nose again in a row... and rest again. In total, you need to perform 12 cycles of 8 inhalations-movements in each.

Try to keep your shoulders motionless while performing the exercise. Focus on sharp active inhalation through your nose, while exhaling be passive and completely silent through a slightly open mouth.

Warning: When performing this exercise for the first time, you may feel slightly dizzy. Don't worry, this is the body's reaction to a change in breathing rhythm. The “Palms” exercise helps cleanse the energy channels of the human body. In case of severe dizziness, do the exercise at half strength, give yourself more time to rest between cycles of breaths - from 5 to 10 seconds, do the lesson in a sitting position. When your body gets used to it, the dizziness will disappear on its own.

2. Exercise “RUSHES”

Initial position: stand straight, feet shoulder-width apart, arms and shoulders relaxed, breathing calmly.

Action: Press your hands, clenched tightly into fists, to your stomach. Take a sharp short breath in through your nose and at the same time perform a rhythmic push of your fists down towards the floor, straightening your arms at the elbows, as if you want to do push-ups from the floor or throw something off your hands. During the push, the fists unclench, the arms reach towards the floor, the shoulders are tense, the fingers are spread wide. As you exhale (calm and silent), the starting position is assumed - the fists are again pressed to the stomach. Do not raise your hands above your waist!

Take 8 such breaths and movements, then rest for 3-4 seconds and repeat the cycle again. In total, you need to perform 12 cycles (8 breaths-movements in each cycle).

This exercise can be performed standing, sitting or lying down.

3. Exercises “PUMP” (“Inflating a tire”)

Initial position: stand straight, legs slightly wider than shoulder-width apart, arms along your body, back and shoulders relaxed, breathing calmly.

Action: Bend slightly towards the floor, with your back rounded and not straight, your head down, your arms hanging freely towards the floor without touching it. Shoulders and neck are relaxed. Take a short and noisy breath in through your nose at the end point of the tilt. Inhalation should be done with the diaphragm and lower abdomen. Try to ensure that the inhalation is rhythmically connected with the tilt: when you finish the tilt, the inhalation should also end. After this, slightly raise your torso, but do not straighten your back completely; it is at this moment that a passive, silent exhalation of air is made through the nose or slightly open mouth. Next, the tilt is repeated again, accompanied by a noisy inhalation, and again, slightly unbending, a slight exhalation is made. This exercise is very similar to inflating a car tire and is performed without much effort or discomfort in the lower back or shoulder girdle.

Repeat the “Pump” exercise 12 times, each cycle should contain 8 breaths-movements. Between cycles there is a short pause of 3-4 seconds. You can perform the exercise either standing or sitting.

Contraindications: concussions, serious spinal injuries, displaced spinal discs, aortic aneurysm, hypertensive crisis.

For cholelithiasis and urolithiasis, increased arterial, intraocular or intracranial pressure, stones in the kidneys, liver or bladder, osteochondrosis and radiculitis, the “Pump” exercise is performed in a very gentle form, the tilt is barely noticeable, but always with a noisy and short breath through the nose. The exhalation, as usual, was audible through a slightly open mouth.

4. Exercise “CAT” (“Squat with rotation”)

Initial position: stand straight with your feet slightly narrower than shoulder-width apart (note that your feet should not leave the floor when performing this exercise). Hands are located at waist level, shoulders and back are relaxed. Breathing is calm, diaphragmatic, from the lower abdomen.

Action: Imagine yourself as a cat sneaking up on a bird. Try to repeat her movements: squatting slightly, turn your body first to the right, then to the left, thereby transferring the weight of your body alternately to your right or left leg, depending on which way you turn. Perform the exercise lightly, springily, without squatting deeply (bend and straighten your knees slightly), while squatting, make grasping movements with your hands to the right and left of you (keep your hands at waist level, do not swing them), make sure that your back is absolutely straight , the turn is carried out only at the waist, do not turn to the sides with your whole body!

First, we squat and slightly turn our torso to the right and at the same time take a short and noisy breath in through our nose. Then we squat and turn our torso to the left, again the turn is accompanied by a short and noisy inhalation. So we continue: turn to the right - inhale, turn to the left - inhale, etc. Exhalations occur involuntarily between inhalations; we focus all our attention only on inhalations.

Perform 12 cycles (8 breaths-movements in each cycle). 3-4 seconds of rest between cycles.

This exercise can be performed standing, sitting on a chair, or lying down (in severe condition). If during the exercise you have a feeling of discomfort in the cervical region, lower back or knees, reduce the number of repetitions.

5. Exercise “Hug your shoulders”

Initial position: stand straight, feet shoulder-width apart, breathing freely, from the bottom of your belly. Raise your arms, bent at the elbows, to chest level with your hands facing each other. Next, “throw” your hands towards each other, so that left hand tended to the right shoulder, and the right hand to the left armpit, as if you wanted to hug yourself.

Make sure that your arms go parallel to each other, and not crosswise, that is, according to the pattern: shoulder - armpit, and not shoulder - shoulder.

Under no circumstances change the position of your hands during this exercise (it doesn’t matter which hand is on top - left or right). Do not spread your arms wide to the sides, do not straighten your elbows.

At the same time with each hug, slightly tilt your head back and make a sharp, noisy “sniff” with your nose. Immediately after inhaling, the arms are slightly spread to the sides (but not to the starting position). We don’t focus on exhalations; they happen by themselves, without your participation.

Perform 12 cycles of 8 inhalations-movements in each, pause for 3-4 seconds between cycles. This exercise can be done in a sitting or lying position.

Contraindications: diseases of the cardiovascular system, coronary heart disease, congenital heart defects, heart attack. If you have these diseases, you can perform the “Hug your shoulders” exercise only from the second week of training and with great caution. It is better to start with 2-4 breaths-movements (12 cycles in total), be sure to rest between cycles for 3-5 seconds. Pregnant women from the 6th month of pregnancy should be especially careful when performing this exercise - they should not throw their heads back, it is enough to work only with their hands, while looking in front of them.

6. Exercise “Big Pendulum” (“Pump” + “Hug Your Shoulders”)

Initial position: stand straight, feet shoulder-width apart, back and shoulders relaxed, breathing calmly.

Action: We bend to the floor, as in the “Pump” exercise: the back is rounded, the head is lowered to the floor, the neck and shoulders are relaxed, the arms hang down freely. Simultaneously with the tilt, a short, noisy breath is taken through the nose. Immediately after this, without stopping, you bend back with a bend in the lower back, your head is slightly thrown back, your arms hug your shoulders, as in the “Hug your shoulders” exercise. At the end point of the deflection there is a sharp, noisy inhalation. This exercise resembles a pendulum. Bend forward, hands directed towards the floor - inhale “from the floor”; bend back, arms hug shoulders - inhale “from the ceiling”. Exhalations occur between breaths on their own, without additional effort.

Perform the “Big Pendulum” exercise for 12 cycles (8 breaths-movements in each), between cycles do not forget to pause for rest for 3-4 seconds.

Contraindications: for osteochondrosis, displaced intervertebral discs, or any spinal injuries, this exercise is performed slowly, without sudden movements, slightly bending forward and practically not bending backward in the lower back. In a weakened state, it is recommended to perform this exercise in a sitting position.

7. Exercise “HEAD TURN”

Initial position:

Action: turn your head alternately, now to the right, then to the left. At the same time, take sharp, noisy breaths through your nose with each turn. Turning to the right is an energetic inhalation, turning to the left is an energetic inhalation. Don’t stop your head in the middle, don’t hold your breath, don’t strain your neck. Exhalations occur involuntarily between inhalations through a slightly open mouth.

Perform 12 cycles (8 breaths-movements in each), rest for 3-4 seconds between cycles.

This breathing exercise perfectly develops the neck muscles and prevents osteochondrosis. However, there are diseases for which it is not recommended.

Contraindications: hypertensive crisis, displacement of intervertebral discs (especially in the cervical region), head injuries, epilepsy.

Restrictions: in case of vegetative-vascular dystonia, increased intracranial, arterial or ocular pressure, head contusions, osteochondrosis of the cervicothoracic spine, it is strictly forbidden to perform sudden movements with the head in the exercises “Turning the head”, “Ears” and “Pendulum with the head”. Make symbolic turns with your head, while maintaining the quality of your breaths. In a weakened state, it is possible to perform these exercises in a sitting or lying position.

8. Exercise “EARS”

Initial position: stand straight, feet slightly wider than shoulder-width apart, back, arms and shoulders relaxed, calm, diaphragmatic breathing from the lower abdomen.

Action: shake your head. First, tilt your head slightly to the right, your right ear stretches towards your right shoulder, while at the same time taking an energetic, noisy breath in through your nose. Then tilt your head to the left, pointing your left ear towards your left shoulder - again taking a short noisy breath. Shake your head as if you were saying “Ay-ay-ay!” Tilt to the right - inhale to the right; tilt to the left - inhale to the left. Exhalations are made involuntarily between inhalations through a slightly open mouth. Do not stop your head in the middle, try to keep your neck relaxed, your shoulders and body should be motionless, look straight ahead. Don't move your shoulders, don't try to reach your shoulder to your ear. In this exercise, only the head works.

Perform 12 cycles (8 breaths-movements in each), leave 3-4 seconds to rest between cycles.

9. Exercise “HEAD PENDULUM”

Initial position: stand straight, feet slightly wider than shoulder-width apart, back, arms and shoulders relaxed, calm, diaphragmatic breathing from the lower abdomen.

Action: lower your head down (look at the floor) - make a sharp short “sniff” with your nose, throw your head back up (look at the ceiling) - repeat the same “sniff” with your nose. Down – inhale “from the floor”, up – inhale “from the ceiling”. Don’t stop your head in the middle, don’t strain your neck, don’t hold your breath! Exhalation occurs involuntarily between inhalations, silently through a slightly open mouth (through the nose is undesirable).

Perform 12 cycles (8 breaths-movements in each), between cycles there are pauses to rest for 3-4 seconds.

10. Exercise “ROLLS”

Initial position: standing, one leg in front, the other behind.

Action:

• Left leg in front, right leg behind. To begin, transfer the entire weight of your body to your left leg. The back is straight, the right leg touches the floor slightly with the toe and is slightly bent at the knees for balance. The left leg is straight. Perform a light springy squat on your left leg: bend it slightly at the knees, at the same time take a noisy short breath through your nose and instantly straighten your leg, thereby transferring the entire weight of your body to your right leg. The right leg bends slightly, and a short, noisy breath is taken through the nose. Your goal is to continuously perform such rolls from foot to foot, shifting the center of gravity either to the right or to the left leg, squat and mandatory accompany these movements with a diaphragmatic inhalation according to the scheme: forward – squat – inhale; back – squat – inhale. Exhalations occur freely, without your help, through a slightly open mouth.
• Right leg in front, left leg behind. We perform the exercise in the same way as in point one, only changing the leg from the left to the right.

Perform the exercise for 12 cycles (8 breaths-movements in each), between cycles there is a break of 3-4 seconds for rest. The “Rolls” exercise is done strictly in a standing position.

11. Exercise “STEPS”

Initial position: stand straight, feet slightly wider than shoulder-width apart, back, arms and shoulders relaxed, calm, diaphragmatic breathing from the lower abdomen.

• Forward step. Raise your right leg up, bending it at the knees, to the level of your stomach. The leg should be straight from the knee, with the toe pointed down. The left leg is straight, the center of gravity is on it. Make a springy squat on your left leg, while simultaneously taking a short, noisy breath in through your nose. After this, you return your leg to its original position: place your right leg on the floor and straighten your left. A passive, involuntary exhalation is made through a slightly open mouth. Then the left leg, bent at the knee, rushes upward, a springy squat is done on the right leg while simultaneously inhaling noisily through the nose. And return to the starting position again. It turns out: “right knee up - inhale; left knee up – inhale; exhale freely, without assistance, between breaths through the mouth.”

It is possible to supplement this exercise with hand movements towards each other. At the moment of squatting, when the knee of the leg rushes up, the arms touch each other at waist level. Afterwards, return to the starting position.

Movements should be light and free, as if you were dancing.

The exercise is performed in 8 cycles (8 breaths-movements in each), with 3-4 seconds of rest between cycles. In a weakened state, do the exercise while sitting on a chair or in a lying position (pulling your knees towards your stomach).

• Back step. Now take your right leg bent at the knee not forward, but back, as if trying to hit yourself in the buttock with your heel. At the same time, we perform a light springy squat on the left leg, while simultaneously taking a noisy short breath in through the nose. Then we return to the starting position, straighten our legs, and silently exhale. Next, we try to hit ourselves on the buttocks with the heel of our left foot, not forgetting to take a good, noisy breath in through our nose. In the rhythm of the march, we continue to perform the exercise: “right heel back - left leg slightly bent - inhale; left heel back – right leg slightly bent – ​​inhale.” Make sure your back remains straight and don't slouch.

Perform 4 cycles (8 breaths-movements in each), rest for 3-4 seconds between cycles.

Restrictions: If you have diseases of the cardiovascular system (coronary heart disease, previous heart attack, congenital defects), as well as bronchial asthma, it is not advisable to raise your legs high (to the level of the abdomen). Perform the movements symbolically, focusing only on the quality of your breaths.

In case of serious leg injuries and thrombophlebitis, it is advisable to perform this exercise while sitting or lying down, performing only the “front steps” with extreme caution. Do not pull your knees towards your stomach, but only slightly lift them up while inhaling noisily through your nose. Between cycles of inhalations and movements, be sure to take time to rest from 5 to 10 seconds. If you have thrombophlebitis, be sure to consult with your surgeon about the possibility of performing this exercise.

During pregnancy (from the 6th month), as well as with urolithiasis, when performing the “front steps” exercise, try not to raise your knees high.

Be healthy!!

Publication date: May 22, 2011 Author of articles: La-la-la

Good afternoon, dear readers! Breathing according to Strelnikova is based on an ancient technique that dates back to ancient times. There are scientific and philosophical teachings of that time practicing breathing exercises.

But it was only by the middle of the last century that methods of proper breathing were developed, accessible to everyone. They are all good in their own way, today in an article about the most popular technique in our country - breathing exercises according to Strelnikova.

It so happened in our society that from the first days we teach small children to correctly pronounce certain sounds, concentrate attention on objects, think logically and think... But rarely does anyone think about the fact that it would be useful to teach children proper breathing.

It turns out that many of us breathe incorrectly, which is why various diseases appear. The yogis from whom we learn wisdom breathe very differently and they like to repeat an expression that says that the one who “breathes correctly will live happily ever after.”

Breathing techniques are also interesting because they can be used even by sick people; they do not require much physical energy and strength, but the use of breathing techniques allows you to heal not only your body, but also your soul.

Paradoxical breathing according to Strelnikova

In the reviews of doctors, to this day there is no consensus about the breathing technique developed by Strelnikova, but despite this, they recognize it and consider it an effective means of getting rid of many diseases, such as: heart and vascular diseases nervous system and respiratory. It is also important that gymnastics directs the entire body towards healing.

Now this gymnastics is being promoted by Alexandra Nikolaevna’s student, Mikhail Shchetinin, who assures that breathing according to Strelnikova’s method treats the body comprehensively, in addition to the diseases mentioned above, it normalizes metabolic processes, restores immunity, and prevents the development of osteochondrosis and other spinal deformities.

What are the advantages of this unique method?

Having their own views on the treatment of diseases with breathing exercises, scientists are unanimous in the opinion that the technique is distinguished by a number of features, which are expressed:

• in a positive effect on the whole body, including the muscular system;
• in the restoration by organs of all lost functions that were impaired by disease;
• in combination with exercises different types motor activity(running, walking, swimming);
• the positive impact of gymnastics on people of all ages, including children and the elderly;

Breathing exercises are universal and convenient because they do not require a special place for exercise, additional equipment, special clothing and shoes. Watch the video, Strelnikova’s breathing exercises.

It brings benefits and health not only to sick people, but is also an excellent preventive measure for healthy people, allowing you to maintain the health of your body and slow down early aging of the body.

Gives effective results, increasing muscle mass, lung capacity, strengthening the heart muscle. Helps relieve congestion in the blood and lymph, restores the regulatory functions of organs and systems.

What diseases does it treat?

The breathing technique restores the immune system and activates all human mechanisms to independently boost and overcome all ailments, stress, addictions that a person could not cope with.

Exercise seems to be an additional opportunity for healing when treated with traditional methods, especially for the treatment of:

• chronic diseases of the lungs and bronchi;
• useful for asthma;
• pneumonia, bronchitis and sinusitis;
• chronic runny nose and rhinitis;
• neurosis and nervous diseases;
• diabetes mellitus and its associated diseases;
• angina pectoris and asthenoneurosis;
• hypertension and hypotension;
• peptic ulcer (in remission);
• loss of voice and stuttering;
• coronary heart disease.

Interestingly, the exercises involve all parts of the body: legs and arms, abdominal muscles and spine, pelvic muscles and head, causing a positive response in the entire body and enhancing cellular respiration. That is why it gives excellent preventive results for children and adolescents, making them physically developed and flexible, eliminating stoop and stagnant processes.

Even stuttering, which is difficult to treat by speech therapists and hypnotists, is cured by these unique exercises on breathing, but they are prescribed individually for each child.

Breathing exercises according to Strelnikova

The breathing technique is designed in such a way that all attention is focused only on inhalation, and exhalation is passive. With inhalation, simultaneously performed physical exercise. The exercises are simple and easy, so they do not lead to overexertion and do not cause shortness of breath or fatigue.

Sharp breaths increase ventilation of the lungs up to 6 times, while carbon dioxide is inexplicably retained inside the body at the level of the physiological norm and, most importantly, the energy potential of the body increases.

And these are not just words, all positive results have been repeatedly confirmed by measurements of instruments: spirometer, Genche test, blood composition studies, electrocardiography, x-ray, pressure measurements...

The vessels of the brain receive several times more oxygen, spasms are relieved and, as a result, headaches go away and memory improves.

The technique has contraindications

• during acute exacerbations of the disease,
• with high body temperature.

Exercise is prohibited for people prone to blood clots. They are contraindicated in cases of cerebral concussion, aortic aneurysm, spinal injuries and hypertensive crisis.

Exercise technique

You need to learn the exercises gradually, usually the first three are mastered; the full complex consists of 1200 breaths and movements. If it becomes difficult right away, you can slightly increase the rest break. Not as usual, but instead of five seconds, rest for ten.

Important to remember : When mastering breathing according to Strelnikova, you only need to control the inhalation, which is made sharply and noisily through the nose. Exhalation occurs passively, as if on its own; it is advisable to release the air through an open mouth. During inhalation, the mouth should be closed.

Inhalations are performed at a frequency of up to 120 times per minute. The total time spent performing all movements does not exceed 30 minutes. IN ideal solution the exercises are performed in the morning and evening; from a preventive point of view, it can be done once.

Start the first day by doing the Palms, Shoulders and Pump exercises, and after that, add one exercise each day. There's no need to rush. Your body needs to get used to the new breathing system. Gradually, your body will master the rhythm of breathing, you will remember all the movements and will perform breathing exercises easily and naturally.

Exercise 1. Palms

Your arms are lowered down, bend them at the elbows, keep your palms at chest level, turning them away from you. You begin to clench your fingers into a fist, as if you are capturing the air with them, and at the same time take sharp and noisy breaths through your nose, without stopping four times (this is one approach). After lowering your arms down, rest for 3-4 seconds and repeat the exercise. There should be 24 such repetitions.

Just watch your inhalation; exhalations should be silent. If in the first days of classes you feel slightly dizzy, this indicates a strong saturation of small capillaries with oxygen. You can slightly increase the rest time, not 4 seconds, but 6-10 seconds. The exercise clears the energy channels and soon these symptoms will go away. The exercise can be performed sitting or even lying down.

Exercise 2. Shoulder straps

Hold your hands in fists at stomach level. As you inhale, sharply straighten your arms towards the floor and unclench your fists, as if shaking water from your fingers. Take 8 breaths, return your hands to your waist and rest for 4 seconds. This is one approach, there should be 12 such approaches.

Exercise 3. Pump

Get into the starting position with your feet slightly wider than shoulder-width apart. Imagine that you are holding a pump handle in your hands and you need to inflate a tire. Leaning your torso forward, stretch your arms down toward the floor. The inclination is easy. When bending over, take a short and sharp breath in through your nose. Remember that you must maintain the rhythm of movements and breaths - 120 times per minute.

Take 8 bending breaths, then straighten up and rest for 4 seconds. Do 12 sets of 8 reps. Bend lightly, inhale sharply, and exhale through your open mouth quietly and silently.

The respiratory system helps relieve heart attacks, asthmatic attacks, reduces liver colic and helps cure stuttering.

Exercise 4. Turns

After mastering the first three exercises, add the rest one every day. To perform the Twist exercise, place your feet slightly wider than shoulder-width apart. Turn your head left and right, you need to do this at the pace of steps (I remind you, up to 120 times per minute).

With every turn of your head, remembering to inhale through your nose. Turn to the left - inhale, turn to the right - inhale again. Control only inhalations, exhalations occur through the mouth, spontaneously. Keep your neck and head straight. Eight turns with inhalations and rest for 4 seconds. Such approaches must be done 12 times.

Therapeutic breathing with head turns is beneficial for the cervical vertebrae and inhibits the development of osteochondrosis.

Contraindications in this case, existing concussions or hypertension with high blood pressure may develop if the vertebrae in the cervical spine are displaced.

Exercise 5. Ears

Place your feet shoulder-width apart or much narrower. We tilt our heads left and right, not even tilts, but swaying, as if you were saying “ah-ya-ay.” With each bend, inhale through your nose. Another video where the whole family does exercises.

Keep your shoulders and body straight, only your head moves. Perform 8 head movements with inhalations, followed by a 4-second break. A total of 12 approaches.

Contraindication to perform the exercise will be a concussion, hypertension or epilepsy.

Caution must be observed with increased intracranial and intraocular pressure, thoracic and cervical osteochondrosis. In these cases, turn the head lightly, without sudden movements. And the breathing, as usual, is sharp and noisy. The exercise can be performed sitting and even lying down.

Exercise 6. Small pendulum

Place your legs as in the Ears exercise. It is necessary to nod your head down and up. They nodded, looked at the floor and at the same time took a sharp and quick breath through their nose.

Raise your head up and look at the ceiling, don’t forget to take a short breath through your nose. Try not to hold your exhalations, allow the air to come out randomly through your slightly open mouth. Also do 12 sets of 8 reps, taking a 4 second break between sets.

Contraindications and restrictions the same as when performing the Ears and Head Turns exercises. Do not try to throw your head up; nod freely so that they do not cause unpleasant sensations.

Exercise 7. Cat

Spread your legs slightly wider than your shoulders, place your hands on your belt. Squatting slightly at the knees, make a slight turn to the right and at the same time transfer the weight of your body to your right leg, while turning, take a sharp, short breath through your nose. Stand up straight.

Now, squat down again, turn your body to the left, while simultaneously transferring the weight to your left leg and inhaling through your nose. Don't lift your feet off the floor. The movements of the knees are springy and light, you don’t need to squat deeply, keep your back straight, and turn your body at the waist. Perform 12 sets of 8 turns with inhalations.

Exercise 8. Hug your shoulders

Stand up straight, spread your arms to the sides. Bend your elbows, turn your palms towards your chest. Continue to bring your hands together, while right palm clasp the shoulder, and with the left - the right axillary region.

The elbows should move parallel to each other, and it does not matter at all which elbow is at the top and which is at the bottom. Bring your elbows in and out at the pace of your steps, remembering to inhale with each movement.

After mastering the movement and breathing, the exercise can be slightly complicated. When bringing your arms together, slightly raise your head up, as if grabbing air from the ceiling. Perform 12 sets of 8 movements, not forgetting about short breaks. The exercise can be performed lying down or sitting on a chair.

Contraindications: after suffering a heart attack, this exercise can be done only after 2 weeks. If it is difficult to perform 8 movements at once, then they are reduced to 4, after a rest of 5 seconds - repeat.

Caution is necessary for pregnant women, especially after 6 months, and they are not allowed to raise their heads up. You need to work only with your hands, directing your gaze forward. With coronary disease and heart disease, restrictions are also needed.

Exercise 9. Large pendulum

The exercise combines the two learned above: Pump and Shoulder Hug. Your feet should be slightly narrower than shoulder width apart. Performing a bend over from the Pump exercise, stretching your arms toward the floor. As you straighten up, raise your head up and hug yourself, as in the Embrace Your Shoulders exercise. When bending and straightening your body, inhale and exhale voluntarily, do not forget about the rhythm of movement. The exercise can also be performed in other body positions (sitting).

Limitations for this exercise are all diseases of the spine. Everything must be done with great care, without sudden movements. The bends are light and incomplete.

Exercise 10. Rolls

Place your right leg slightly forward. We transfer the body to the right leg, bending it slightly at the knee. Then we transfer the body to the left leg, not forgetting about the springy movements of the knees. With each movement, inhale and exhale voluntarily.

Now switch legs, put your left one forward and repeat 12 sets of 8 breaths.

Exercise 11. Steps

From a free standing position, lift your right leg, bending it at the knee, the toe of the foot reaching towards the floor, while slightly squatting on your left leg, inhale.

Raise your left leg, squatting slightly on your right leg with a springy movement. In the Steps exercise, you can perform 8 sets of 8 movements each. For injuries and diseases associated with blood clots, the exercise is performed lying down.

Exercise 12. Back step

From a free stance, bend your right leg at the knee, as if you want to slap your buttocks with your heel, while doing a light squat on your left leg.

Now bend your left leg at the knee, moving your foot back and making a spring squat with your right leg. Remember to inhale every time you squat. Perform 4 sets of 8 breaths each. The exercise is performed rhythmically, you can turn on music.

Restrictions: If it is hard or you are sick, do not try to raise your legs high, this especially applies to vascular and heart diseases, as well as during pregnancy.

Breathing according to Strelnikova includes all organs and systems in motion, which receives a positive response from the body. Oxygen exchange at the cellular level increases, which leads to overall health.

Learn breathing exercises and stay healthy!

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Strelnikova’s breathing exercises are not a medicinal healing method. It was created in the 30-40s. last century for restoration singing voice. The author of gymnastics is Alexandra Strelnikova - famous singer, who at the peak of her popularity lost her voice. This event prompted her to develop breathing exercises. Strelnikova received copyright for the technique only in 1972. Currently, many artists and ordinary people use her exercises.

Strelnikova’s breathing exercises: basic rules

• The main element of gymnastics is inhalation. It should be sharp, short and energetic through the nasopharynx.
• Exhalation should be smooth and slow through the mouth. Dynamic exhalation is main mistake many, as it impairs breathing and can lead to hyperventilation.
• Rhythmic counting is a mandatory rule. It helps to clearly perform all elements of breathing exercises.
• To get maximum results, you need to use the rhythm of marching steps. It is important to keep a constant pace. Any element of the exercise is completed in less than 1 second, which can only be achieved through constant practice.
• Inhalation and movement are considered one whole. There should be no pause or sequence between the execution of these elements.
• Breathing exercises can be performed in any position, which is convenient for patients with severe illnesses.
• The number of repetitions is always a multiple of 4. As you master the technique and get used to it, you can double the load.
• Breathing exercises are best done in good location spirit, because this way your body will more likely feel a surge of strength and vigor.

Breathing exercises by Strelnikova: indications for use

1. Bronchitis and pneumonia;
2. Skin diseases;
3. Bronchial asthma;
4. Musculoskeletal disorders;
5. Sinusitis and rhinitis;
6. Disorders and defects of the genitourinary system;
7. Various neuroses;
8. Stuttering;
9. Diseases of the vocal apparatus.

Breathing exercises by Strelnikova: contraindications

Despite its effectiveness in the treatment of many diseases, breathing exercises have contraindications:

1. Severe diseases of any systems and organs;
2. During fever and high temperature;
3. Brain contusions and spinal injuries;
4. Old osteochondrosis of the neck;
5. Severe myopia and glaucoma;
6. Acute thrombophlebitis;
7. Kidney and gallstones;
8. Serious diseases of the cardiovascular system;
9. High blood, intracranial or ocular pressure;
10. Various bleedings.

Strelnikova breathing exercises for children: specifics

Breathing exercises are recommended for children starting from 3 to 4 years old. This gymnastics will help strengthen the immune system, so it is useful for any child who often suffers from colds. In addition, Strelnikova’s gymnastics promotes the development of plasticity. It helps eliminate postural disorders, improve the functioning of internal organs and generally optimize the functioning of a growing body.

Before performing gymnastics, you should teach your child to breathe correctly: the breath should be short and abrupt, through the nose. Exhalation should be smooth and slow through the mouth. You and your child can smell flowers, freshly cut grass, fruits and use these examples to explain the rules of breathing. After this, you can begin the main exercises, which need to be done in the rhythm of a marching step.

Breathing exercises developed by Strelnikova: exercises

• Breathing gymnastics by Alexandra Strelnikova includes a lot of exercises, but the main ones are still four - these are “Pogonchiki”, “Palms”, “Pump” and “Cat”. These exercises are present in all specialized complexes aimed at treating certain diseases.
• Exercise "Epaulettes". Stand straight with your feet slightly wider than shoulder-width apart, your arms at waist level, and your palms clenched into fists. As you inhale, you need to sharply lower your arms, unclench your fists and spread your fingers. As you spread your fingers, try to tense your shoulders and hands with maximum force. It is recommended to do the exercise in 8 series of 8 times. If you don't feel well, you can do the "Porches" while sitting.
• Exercise “Palms”. Stand up straight, bend your elbows, and point your palms away from you. Clench your palms into fists while taking sharp and noisy breaths. After completing a series of 8 breaths, take a short break and repeat the exercise. In total you need to do 20 series of 8 approaches.
• Exercise "Pump". Stand straight with your feet slightly wider than shoulder-width apart. Inhale loudly and slowly bend over, then also slowly return to the starting position. The exercise is performed in 8 series of 8 times.
• Exercise "Cat". Stand straight, feet slightly wider than shoulder-width apart, arms along your torso. As you inhale, squat and simultaneously turn your body to the right. Your arms should be slightly bent at the elbows and your fingers in your fists. Repeat the same steps to the left. Exhale between turns. Repeat 12 sets of 8 sets. Many women noted that this exercise promotes weight loss.

Strelnikova: breathing exercises in the form of a video lesson

Breathing exercises by Alexander Strelnikova are an effective, but not medicinal, method of treating many diseases associated with the nasopharynx. Strelnikova’s technique is quite simple and accessible, so anyone can perform it (if there are no contraindications). You can master it without even leaving home, using a special video course or literature. Do gymnastics with the whole family and feel how your body is filled with strength and energy.