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In a time of heart ache or attack, do the "pump"
exercise (as well as on bronchial asthma attack) sit on brim of
chair or bed, put your palms on your knees. Slightly lower your
head (look to floor), do little bend ahead and simultaneously do
loud and short sniff the air. Bend-inhale, straighten - exhale. (Don't
lean back). Repeat. Exhale goes out by itself without your
efforts. Don't strain back. Do bends easily and free.
Do 2 inhale-bends, then rest for 3-5 seconds and 2 inhale-bends
again. Sniff by 2 inhales on bend during 10-15 minutes. You will
much better without fail. If your condition is allowed to do not
2 but 4 or 8 inhale-moves between rests - do it. If after 10-15
minutes of exercises you not get rid do it up to 30 minutes.
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Hypotensive medicines are normalizing blood
pressure only temporarily. They not liquidate reasons of disease.
Also organism get dependent from medicines and will unable to
combat disease by itself.
Even on people long time suffering from hypertension, by
Strelnikova's gymnastic possible to normalize blood pressure in 2-3
weeks. Thousand cases people come to me with blood pressure 180/100.
I doing with him 1500-2000 Strelnikova's inhale-moves. If after
exercises patient wants to lie down, after seance they are
cheerful, lively and looking to me with different eyes. After
seance I asking patient to measure its pressure from same
terapeutist. Returning to me he with gladness responding that its
pressure - 120/80 or almost at norm (130/90). I know that stable
disease will come again but regular Strelnikova's gymnastic no
doubt always stabilizing blood pressure.
In hypertension and hypotoniya need to do all complex of
exercises.
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Sometimes after first 2-4 loud and short
inhales headache escalating. Don't be afraid. Keep sniff the air
to all your home. As a rule after little time pain stops. If you
can do not 2-4 inhale-moves between pause or more, do 8 inhale-moves
then pause (not 3-5 as always) 10 seconds and again 8 loud inhale-moves.
Do 12 ways on 8 inhales - will be Strelnikova's hundred (96).
Do gymnastic from "shoulder-straps" exercise, then add
"pump" exercise (but don't bend low, do it freely, don't
pull head and don't strain back). After "pump" do
"cat", "shoulder-straps" (without throw back
the head), "moves", "steps". An exercises
"big pendulum", "head turnings", "ears"
and "little pendulum" in headache not recommended to do.
From my treatment practice I know that after several "hundreds"
of inhale-moves pain gradually deaden and to end of gymnastic
totally disappears, but if they remain do Strelnikova's gymnastic
several times in a day. On chronic headaches need to do
Strelnikova's gymnastic several times in a day during the 1-2
month, that is to say till times when you will much better or
headache fully goes out.
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Epilepsy - hard disease with low chance to
recovery. On the base of epilepsy underlies organic changes of
brain that scarcely possible to fully liquidate, but with
Strelnikova's respiratory gymnastic possible to considerable
decrease quantity of epileptic attacks. In my practice and
practice of A. N. Strelnikova was many cases when our patients
achieve fully victory under convulsive attacks in some years or
even month.
In epilepsy need to do our gymnastic only in sitting position. Do
8 inhale-moves without pause, then rest to 3-5 seconds and again
8 inhale-moves. Do so 8 inhale-moves 12 ways, beginning from
"palms" exercise. Three "turnings", "ears"
and "head pendulum" are excluded at the first week of
training's. From second week of training do exercises very
carefully (don't sharply turn your head).
To patients suffered from epilepsy very useful "front step"
exercise. So, when you feeling approximation of attack
immediately begin to do the "front step" exercise, and
attack may be not happen.
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Strelnikova's respiratory gymnastic after 30
minutes of exercises can give you such mood, in which you'll want
to run, dance, sing, laugh and enjoy yourself. That's why
methodic was most popular among actors after creation. Actors
doing this gymnastic right after going to stage staying behind
scenes. In the few time gymnastic creates special psycho-emotional
state when appears boldness and confidence, feels of liberty and
emancipation in all body, colossal splash of emotions. And so
cases are countless in my practice. Arisen by exhaustion of
nervous system neurasthenia under influence of regular, daily
exercises beginning little by little go away without
tranquilizers and psychotherapy.
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All diseases of nose and its adventitious
sinuses begins from offence of normal nose breathing. Great
otarinolaringist, surgeon, phonist, professor N. A. Zogoryanskaya-Feldman
said: "Nose - it is canopy to your home". Breating
function is very important function of organism, and if it failed,
breaking an accurate and organized working of all organs and
systems because all cells of body is "breathing".
Medicines prescribed by doctors in treatment of chronic head cold
gives only temporary positive effect, and as a rule have
accessory effect.
ADENOIDS.
Strelnikovas gymnastic are high effective on treatment of
adenoids. Usually adenoids removes by surgical way. But after
operation could be relapse of disease. I think that surgical
intervention in adenoids of I and II degrees is not rational.
Pathological hypertrophy of third (nasapharynxal) tonsil simply
removes using Strelnikova's gymnastic, because adenoids resolving.
Regrettably not all children able to honestly do gymnastic 2 ways
in a day (morning and evening) by 30 minutes. Also children of 4-6
years old, need to control by adult, that is also not always
possible. That's why if after one moon of regular training's
adenoids of III degree not decreased need to do operation and
after 2-3 weeks need to continue training's for prevent relapses.
ANTRITIS
Positive results doing Strelnikova's gymnastic also may achieve
in threatment of antritis. Antritis (sharp and chronic) - sharp
inflammation an upperjaw sinus. Lingered inflammation of jaw
sinuses leads to chronic their inflammation. In my practice I
constantly clashing with the relapses of many punctures of jaw
sinus. Strelnikova's respiratory gymnastic in these cases can
gives the steadfast positive effect. So for my patients I not
recommend to do the punctures, but advice immediately proceed to
regular exercises. The respiratory gymnastic of Strelnikova
restores the nose breathing without any operations!
One more useful advice, which will help you be insured from
chills. If you froze your legs or you have soaked its, don't lose
time! Coming into apartment, immediately fill hot water in bath
on ankle and steam the legs. Hot water periodically add and walk
on bath, shifting from foot to foot. Then dry of legs, put on the
prickly woolly socks and during 10-15 min. walk in them on
apartment.
After that do all exercises of the main complex of Strelnikova's
respiratory gymnastic. Emphases to "cat", "moves",
"steps" - exercises, actively functioning the legs.
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The Bronchitis - it is inflammatory disease
of bronchi's, being accompanied with edema of mucous shell and
escalated secretion of phlegm. Chronic bronchitis carries long-drawn
character and can continue the months and even years. On
Strelnikova's respiratory gymnastic, at edge and at chronic
bronchitis, is liquidated the accumulations of secret in bronchis,
leaves the inflammation. If you have bronchitis, do whole complex
of respiratory gymnastic on 2 times at day (in the morning and at
night) during 2-3 weeks. At the end of exercises useful to repeat
the exercises "pump" and "embrace shoulders",
interleaving in them breaths through nose with breaths through
mouth: 16 inhale-moves by nose, then immediately without stop 16
inhale-moves by mouth. Will be 32 inhale-moves. Hereon rest 3-5
seconds. And so 3 times on 32 inhale-moves (Strelnikova's "hundred")
in exercise "pump" and 3 times on 32 inhale-moves in
exercise " embrace shoulders".
The inhale by mouth do peacefully, softly, nearly inaudible, like
saying: "Ah, ah, ah!" The Exhalation leaves after each
breath by itself, passive through mouth also. The Nose when
performing the breath by mouth "resets".
If you feel that in bronchis was saved up the phlegm and it can
not leave, do not try strongly cough! Thereby may be damage the
vocal cords, in some cases can be opened the bleeding!
Better breathe longer alternately by nose and mouth: for example,
not 2 "hundreds", but 4 or even 5 (but more then 5
"hundreds" to do by mouth I do not recommend, because
can appear dryness in throat).
Remember! The breaths by mouth are done only alternately with
breaths by nose (16 - nose, 16 - mouth, - 32 inhale-moves without
stop).
At attack of cough quickly lower the head and see in floor (the
neck is absolutely weakened, do not tense it); put the palms on
belly to umbilical dimple will be strictly in the middle between
palms. Simultaneously with the attack of cough by pushes press
with palms on belly from top to bottom, coughing in floor.
On saved up phlegm in bronchi's much useful do several "hundreds"
inhale-moves an alternately by nose and mouth, but then, several
times do exercise "eight's" to delay of breathing (refer
to "Stutter" section). The bronchi's by are thereby
cleaned from surplus slime.
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The asthma - insidious disease, wonder-working
medicine for which in world until not exists. The asthma reveals
itself in fits on breathing, caused by bronchiospasmes,
hypersecretion and edema of mucous shell. For removing the fits
of asthma usually used bronchioincreasing facility - inhalers,
but one day they cease to help... Then happens to call emergency
help, and medics to asthmatic intravenous enter zuffuline.
Afterwards "medics" comes more often and often, and as
a result - hospitalization. In hospital to patient put the
dropper, as a rule, with hormone preparations regrettably having
underactions. The man becomes dependent from hormones, it must
constantly use the hormone inhaler or hormone tablets.
HOW STOP FIT /DIFFICULTIES IN BREATHING (METHOD OF SHETININ).
Sit straight, palms abut against in lap and do "pump"
exercise, but only sitting, on 2 or on 4 noisy short inhales by
nose. Don't completely unbent back and event don't sit back.
Mildly bend over onward (the head is lowered downwards, hands are
bent in elbows) - noisy short inhale by nose (as pat). Mildly
unbend, not fully (the palms on knees as before, hands in elbows
are a little unbent) - exhalation leaves through nose or through
mouth, not seen and not audible. Once again light slopping with
omitted downwards head - sharp noisy inhale onward. Again mildly
unbend - exhalation has left through nose or through mouth
absolutely passive. Do 2 inhale-moves, rest several seconds (3 -
5 - 7, but not more), and once again on 2 inhale-moves or on 4
inhale-moves (the bows). And once again rest after each 2 or 4
inhale-moves.
Do not count how much whole inhales you have done. Count mentally
only on 2 or on 4 inhales. Rest after each 2 or 4 inhale-moves up
to 10 seconds. "Sniff" so during 10 or 15 min. - until
you become easier.
If you are in such condition that even breath on bow onward do
not help you, sit, having bent over onward, head is liberally
lowered downwards (see in floor), elbows liberally rest upon
knees, back round. Without any motions simply noisy and short
"sniff" by nose on 2 times and rest several seconds
after each 2 inhales (without moves). Remember, that inhale must
leave after each inhale invisibly, without your help. The inhale
send in back, in loin - on limiting depth of lungs. Strictly keep
a check on that shoulder not rise and not lunge at the moment of
inhale. Good liquidating the fit effect possible to get, doing
the "pump" exercise. I recommend before doing an
exercises, put on strictly on waistlines (not on hips) broad
leather belt, possible use also the long scarf or towel.
Put on belt not free but also not much tight. And when you noisy
"sniff" by nose (sitting with omitted head), loin as it
were abut against in belt, feel its, sending breath in back on
limiting depth of lungs.
You will certainly become easier to breathe!
Stop the fit in breathing also can exercises "embrace
shoulders" and "head turnings" (both exercises
execute in sitting position). All exercises need to do on 2 or 4
inhale-moves without stop. And so until you do not become easier.
Try at the beginning to do "pump" exercise. If you not
feel improvements... then do "embrace shoulders" and
then "head turnings". If nothing does not help, then,
certainly, use the inhaler or take medicine. It means that you
much time was not attentive to your disease. But it not means
that with her impossible to cope with our respiratory gymnastic!
If your fit not stop presently - without fall try to remove its
in next time. Try to fight with disease! "To disease need to
attack, not be defended!" - spoken by A. N. Strelnikova.
Without fall will be the day, when you by respiratory gymnastic
will remove the fit in breathing.
One of the my patients has told me such event. It hurry to me on
lesson of gymnastic, and to not come late to trolley, she must to
little run. So, when she was in bus, she began the fit in
breathing... Without pausing to think, it right here, in trolley,
on eyes of publics became to do one of the exercises. Through
several minutes fit stopped.
"And what exercise you did?" - with interest I asked .
"embrace shoulder", Mihail Nikolayevich!" - has
declared woman inspired with success.
What to do for quickly recover breath
In your live you certainly once been in such situation: to that
moment exactly, when you return from shop with heavy bags, does
not work any lift, and you live on ninth floor... You must to
carry all this on you homeward on stairway. Between fifth and
sixth floors on you appear the shortness of breath, and you
understand: to reach, necessary to rest. So: never do the deep
breaths of generally accepted gymnastic, broadly divorcing hands
in sides or raising their upwards, trying at breath reach to
ceiling, - you will regain consciousness half hour.
Bend over downwards to floor, having lowered cysts of hands a
little low knees, and "hang" so several seconds. Or
abut with hands in laps in same pose. And do several really deep
calm breaths by nose or mouth, sending air to back - to loin.
After several seconds your breathing will normalized!
If you ill by bronchial asthma and taking the medicines, then try
to reduce their before beginning our exercises.
Arisen shortness of breath try to remove by "pump"
exercise (refer to section "How stop the fit in breathing").
Possible deterioration of general state, but try not to return to
medicines, gradually displacing their by Strelnikova's gymnastic.
Do it on few ways at day.
I often hearing the question: "Is it possible by Strelnikova's
respiratory gymnastic forever to dispose from bronchial asthma?"
Possible, and I absolutely certain in this.
I remember the case (it was at time when Alexander Nikolayevna
was alive). To us have brought to cure its granddaughter from
asthma a woman, who was seventy years old. She heartily has
thanked my tutor that several years ago she has saved her from
terrible diseases. "So why then you did not train your
granddaughter to our gymnastic?" - with indignation has
asked A. N. Strelnikova. "Ouch, pretty, I am not remember
how it done", - said the woman. And she told us that came to
Alexandra Nikolayevna eight years ego, suffering by bronchial
asthma in heavy form, "with four tablets of prednizolone"
(hormone medicine). Pass the course of treatment (12 sessions);
for this time, having felt her much better, became gradually to
reduce the dose of steroid medicine. Doing exercises more 2-3
months, she completely quit medicines. Having do Strelnikova's
gymnastic "for future" 2 times at day to else couple
months, she has forgotten about her. All these years she felt her
very well.
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THE STUTTER enters to number of diseases, on
which helps Strelnikova's respiratory gymnastic. But to overcome
this ill, need to be patient, because first results sick will
feel not immediately. At treatment of stutter except respiratory
gymnastic also need to do the special sound exercises that
helping good close the vocal cords and fitting a working
condition whole speech device. If, ill heart or asthmatic people
stops to suffocate already through several sessions of gymnastic
(5-7 days of training's), stutter under greater expenses of time
and energy treats much slowly. Besides, patient must quit smoking
and alcohol, youths and young mans must certain time to refrain
from sexual life. The improvement of speech at stutter occurs
stepwise.
For stuttering man need to change stereotype of breathing and
speeches:
- need to teach him to breathe most deeply that lungs were filled
by air from bottom, broad bases;
- need to strongly train the diaphragm, force its actively
participate in voice formation
- create so-called "support";
- need to closely close the vocal cords in time of phonation, do
their maximally mobile and harebrained.
For all this requirements completely satisfy the respiratory
gymnastics of Strelnikova. I advice to take 2 our famous
exercises - "pump" and "embrace shoulders" -
and do their daily with stuttering children 2 times at day before
meal or after 1,5-2 hours after.
On noisy and short breath by nose on slopping onward air fills
all lungs from below to up, and first of all broad lower basis,
which, as a rule in stammering man are bad ventilated. Worked out
most deep breathing, so-called "breathing in back" (the
term of A. N. Strelnikova).
On exercise "embrace shoulders" at moment of noisy
short inhale by nose "jammed" narrow top side of lungs
and air by pushing sent to most volume basis of lungs, filling
alveolus's (the bubbles of pulmonary tissue), which before this
not actively participated in process of breathing. Additionally
vocal cords during phonation also doing counter, horizontal
motion in larynxes (at the level of necks).
The life capacity of lungs after one session of Strelnikova's
respiratory gymnastic increases to 0,2-0,4 liters. This have
confirmed by scientist of Central research institute of
tuberculosis on Russian Academy of Medical Sciences.
After 2-3 months of daily drill on 10-15 min. in the morning and
at night by system of Strelnikova's stereotype of breathing of
man is changing. The Breathing becomes most deep.
Operatic and vaudeville singers, who engaged with us, speak one
words: "Enough before show 10-15 min. to do your gymnastic,
and voice sounds gets liberally and easy, and you without
difficult take the most high notes!.."
As I spoke, at treatment of stutter aside of Strelnikova's
respiratory gymnastic changing stereotype of breathing, need to
do also the sound exercises for stating the voice. The special
sound exercises do after execution of our respiratory exercises
"pump" and "embrace shoulder", which will
prepare lungs, muscles of larynxes, vocal cords, diaphragm to the
further work.
Sound exercises
All sound exercises in our system must be done on so-called
"support". What it is? To found the support, need to
stand straight, legs a little narrower shoulders width. Place the
palms of both hands on abdominal press (the fingers on direction
to umbilical dimple) and, mildly bending on each sound or word,
instant tense the belly during bow, pressing on it with palms
from top to bottom. Thereby s founds diaphragmal support. Using
it overcomes laringospasm of any degrees.
Here is some exercises.
Exercise "alphabet for stammering"
Pronounce on light bow onward each sound on 8 once: R, L, M, N, V,
F, Z, C, ZH, SH, CH, B, P, D, T, K, H.
Strictly keep a check on simultaneity of performing the bow and
pronouncing of sound. The Breathing occurs automatically by mouth
or nose, no need to think about it. But breath must be enough to
pronouncing several sounds. The Head is lowered, neck not to pull
and not tense. Speak by all body, freeing its from overweening
tension that each letter "reaches to back".
Exercise "eight's"
IT is very good exercise to delay of breathing. Do the instant
inhale on bow onward (better by mouth, rather then nose). Not
unbending, firmly delay the air "in back" and on one
firmly delayed inhale count aloud to 8 so much, as much once
"eight's" is got. If you feeling air shortage, need
once again to inhale and stop the count. Rest some seconds and
once again on one inhale try to count eight's as more as possible
Very well if on one delayed breath you will say 10-15 "
eight's".
The Treatment of stutter - long and laborious task, and here need
to be very patient. But in all my practice, was no one event when
Strelnikova's gymnastic on correct and regular execution did not
help to recover from stutter.
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The thyroid gland is hormone generating organ.
It injects to blood iodine containing hormones. This hormones
have influence to all changing processes of our organism. About
sizes and nature of increase the thyroid gland (on healthy people
it has at the average mass 20-30 gr.), as a rule known by fingers
checkup.
At diseases an thyroid gland need to do whole complex an
Strelnikova's respiratory gymnastic, from exercise "palms"
and finishing by "back step" exercise. If complex of
respiratory exercises you do liberally and easy on length of
several months, I advice to begin the complex with 3 exercises by
head: " head turnings ", "ears" and "pendulum
by head".
"Palms", "Shoulder-straps", "Pump",
"Cat", "Embrace shoulders", "Big
pendulum", "Moves", "Steps" and again in
end on one "hundred" "head turnings ", "ears"
and "pendulum by head". Rest from 3 to 5 sec. after
each "thirty" that is to say after each 32 inhale-moves.
Remember that Strelnikova's "hundred" (96 inhale-moves)
- 3 times on 32 inhale-moves it is 3 " thirty's".
Among my patients I meet people, which after operation on thyroid
gland have enlarging problems with voice. In this case
Strelnikova's respiratory gymnastic very necessary! And you will
be able to perfect sounding of your voice, which became dim and
hoarse after surgical interference, and has lost past power.
First of all, need on few once at day to do the complex of
Strelnikova's respiratory gymnastic. At the end of each drill, (10-15
min.), I advice several times to do the exercise to delay of
breathing "eight's".
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(from the book of Mihail Shetinin about
Strelnikova's respiratory gymnastics). How huge forces, efforts,
time and nerves goes to fight against problems like obesity and
weakness to nicotine. Strelnikova's respiratory gymnastics
stimulates self-acting weight regulation and gradually reducing
to thirst for nicotine. What happened in human organism during of
using respiratory exercises? Activity of all centers of cerebrum
will adjusted, including nutrition regulation center, that takes
to their self-regulation. Activates metabolism on cells level,
fats no more increasing and existing number of fats intensively
burns. Using this gymnastic, much people successfully losing
weight till today. For example Alexandra Nikolayevna Strelnikova
in 77 years old, wear fit clothes of 48 and shoes on high heels,
not follows to any diets, adore sweet and starchy foods, and
could eat cakes before sleeping. Additionally Alexandra
Nikolayevna eat anywhere, anything, anytime, and never has
gastritis, colitis, gastric ulcer and duodenum. "Why her
belly never ached,?" Because several ways in the day she did
her gymnastic. I don't want that you will eat like A.N.
Strelnikova, I call you to be so healthy like her. Recommendation
for people who want to lose his/her weight: three ways in a day (morning,
afternoon, and evening on 30 minutes) do basic complex of
exercises. Do exercises actively, with enthusiasm, and with self-oblivion!
Technique completing of exercises must be perfect - body enjoy to
each move, not exhausts from it. Strelnikova's gymnastic in the
proper executing bring you only pleasure! Result will be amazing:
your body get movable, graceful, obedient and organism achieve
common health. If you smoker, you will quit without fail, no
matter what was your intention. I remember after one of the my
lectures in the In the Institute of increasing qualifications of
educational specialists, teacher one of the Moscow school told me,
that due to this gymnastic she could promptly quit smoking.
Before it she tried repeatedly and unsuccessfully quit this bad
habit. She did everything to quit smoking! Even vocoding was
useless. . .Regular everyday exercises by Strelnikova gymnastics
gradually contribute quantity smoked cigarettes to minimum, and
during the 3 month she forget smoking. I have much similar cases
in my practice. Also need to note, that our gymnastic removes
nicotine coating from vocal cords, tracheas and bronchis (it is
torn away by slime and phlegm). With the time, keeping everyday
and regular training lungs completely cleans from bad
accumulations.
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Diabetes and its complications;
Peptic ulcer (outside of intensification);
Chronic pneumonia;
Loss of voice and diseases of vocal device;
Asthenoneurosis;
Influenza;
Osteohondrosis;
USEFUL EFFECT REVEALING IN:
Consolidating influence on all organism;
Delay of aging;
Improvement of skin condition;
Improvement of memory, attention and thinking;
Good recooking of stomach.
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