Strelnikova breathing exercises for pregnant women. Strelnikova's breathing exercises during pregnancy Strelnikova's exercises during pregnancy

Bearing a child in many families is perceived as a condition similar to a serious illness. Therefore, households are trying to protect the future mother from any stress and unnecessary activity, which is completely wrong. Inactivity is recommended for pregnant women only in cases where there is a real threat of interruption. In the later stages, rest and rest is recommended for mothers who are at risk of premature delivery. But if the gestation proceeds fully, then it is quite possible for mothers to do positional and breathing exercises for pregnant women in the 3rd trimester. Of course, you don’t need to focus on training. It's just enough to go about your normal daily activities and devote some time to the breathing techniques that many pregnant women combine with yoga.

It is useful for expectant mothers to breathe sea air

The third trimester is the final stage of intrauterine development of the crumbs, so more attention should be paid to preparatory activities for delivery. That is why, in addition to traditional gymnastic exercises, breathing exercises are recommended for pregnant women, which helps during contractions. The beginning of active growth of the tummy falls on the 2nd trimester, and by the last trimester it reaches an impressive size, so at this time most of the gymnastic exercises for moms become impossible.

In order not to harm the baby, during pregnancy in the 1st trimester, as well as during the second and third gestational stages, it is forbidden to perform any exercise on the abdominal muscles, weight training equipment or jumping are contraindicated. Sharp movements are also prohibited; when changing the position of the body, you need to move smoothly and slowly, while avoiding pressure on the tummy.

If during the training there were unpleasant or painful sensations, the heart beat faster than usual, or there was severe shortness of breath, you need to stop exercising, restore breathing and relax. Any training should bring mommy pleasure, joy, only then they will work for the good.

The benefits of breathing exercises

Very important in prenatal preparation is given to the mother's ability to maintain peace of mind, maintain peace and self-control in critical, stressful situations. Breathing exercises help to cope with psycho-emotional, nervous overexcitation, mood swings and excessive irritability, which also improve well-being, have an analgesic effect during the labor period of childbirth. Breathing exercises are useful and this is a fact:

It helps to get rid of anxiety, makes the body relax;
The activity of all intraorganic structures is stimulated and significantly improved;
Due to the ever-increasing uterus, the working lung volume decreases, and breathing exercises help to breathe correctly, increasing the supply of oxygen to the fetal bloodstream, as a result, nutrition and oxygen are actively supplied to both the mother and the fetal organisms;
Against the background of proper respiratory activity, there is a noticeable improvement in the functionality of blood circulation and the cardiovascular system;
If you start practicing breathing exercises already in the 1st trimester, then such exercises will help minimize toxic ailments;
Breathing techniques teach to relieve nervous tension and relax;
It helps to strengthen the immune defense, normalize blood pressure, cleanse the bronchopulmonary system.

Breathing exercises help relieve stress and calm down. Mommy has the opportunity to do something pleasant, mentally imagining her future baby. Such breathing exercises help to relax, improve well-being and blood circulation, placental nutrition, which favorably affects the condition of the crumbs.

Gymnastics techniques

There are several types of breathing exercises: dynamic and static. The dynamic technique is complemented by a certain motor activity and is not always suitable for late gestational periods. The static technique involves performing elements in a comfortable and relaxed position, therefore it has no contraindications and is safe for the third trimester.

For the correct implementation of special techniques, it is advisable to consult a specialist.

Experts identify several common gymnastics methods for pregnant women, the most popular of which is the Strelnikova program. This technique is clear and easy to use, contributes to the supply of oxygen to all intraorganic structures, improves material exchange processes and increases the immune status.

A special advantage of the Strelnikova program is its high effect, which is manifested in the normalization of pressure, the elimination of depressive states and fatigue, and if classes are carried out regularly, the frequency of catarrhal pathologies decreases many times. Experts recommend starting breathing exercises from the first days, as soon as mommy finds out about her situation.

In the presence of uterine tone, breathing exercises help eliminate tension in the myometrium of the uterine body and relieve mental stress, improve mood and vitality. With hypertonicity, you can perform two types of gymnastics: active and passive. Active involves the presence of a light load, and passive is carried out in a relaxed position and a comfortable position.

The essence of breathing training during gestation is calm and shallow breathing, which is gradually deepened, making the inhalation / exhalation more complete and deep. When performing this technique, the muscle structures of the diaphragm and the press are included in the work. These workouts can be successfully combined with swimming, Pilates or yoga for pregnant women.

Strelnikova complex

The gymnastic complex, developed by Alexandra Strelnikova, is effective not only for pregnant women, but also helps to overcome many childhood diseases, stuttering, ailments like asthma, and heart problems. The basic program includes 12 simple elements to perform.

Hands. Warm-up exercise. Stand up, bending the limbs at the elbows, place the palms with the inner side away from you. When inhaling, the palms are tightly squeezed, while exhaling, relax, with this exercise only the fingers work.
Shoulder straps. Get up, hands at your sides. Bend your arms, pressing your fists to your stomach. Tighten your arms and shoulders, inhale, sharply unclenching your fists and lowering your arms down. As you exhale, return your hands clenched into a fist to your stomach and tighten your shoulders.
Cat. Stand with a straight back, legs slightly apart, arms at your sides, but bent at the elbows. On inhalation, you need to sit down a little and turn to the side, as if grabbing air with your hands, while exhaling, smoothly return to and. n. Perform, alternating turns in different directions.
Pump. Stand straight, stretch your arms at the seams, lower your head, rounding your back. Slowly lean forward as far as the pregnant woman's tummy allows, but not more than 90 °. At the end point, quickly inhale and return back without straightening your back.
Ears. This exercise is done sitting or standing. You need to tilt your head, trying to reach your shoulder with your ear. Inhale to bend, exhale to come back. Only the neck should work when performing this element.
Pendulum head. An element is performed by analogy with the ears, only tilts are performed forward / backward.
Head turn. Perform the exercise while standing and with a straight back. While inhaling, turn the head to the sides, exhaling between turns.
Hugs. Stand up straight with a straight back, bend your arms at the elbows, raising them as if at a desk. When inhaling, they grab the left shoulder with the right hand, and the right shoulder with the left, so that the elbows come together at a point.
Big pendulum. This element combines the hug exercise and the pump. On one breath, the girth of the shoulders is performed, then on the exhale they take and. p., on the second breath they make a pump, on the exhale again and. P.
Rolls. Stand up straight with your foot slightly forward. On inspiration, load all the weight on the limb extended forward, which should sit down a little. On the exhale - and. n. Perform alternately for the left / right leg.
Step forward. It's like walking in place. At the first breath, raise the leg bent at the knee to the stomach, sit down on the other. On the second breath, the legs change.
Step back. Similar to the previous exercise, only the limb is pressed against the buttock, and on the second they squat.

Daily performance of the elements of the Strelnikova complex will help strengthen the immune status and increase protective functions without additional intake of any vitamins and immunostimulants.

Other elements of gymnastics

With the favorable development of gestational processes, breathing exercises can be started from the earliest possible dates. For pregnant women, in the absence of contraindications, physical education is very useful, and if you supplement it with elements for breathing training, then the benefits of such exercises will increase many times over. In the later stages, when mommy is already at the finish line and is already pretty tired of being overweight, swelling and aching back, such workouts will help to relax, and in the future will facilitate and anesthetize delivery. Experts offer several common breathing techniques.

In any case, the most important thing is not to overdo it.

It is necessary to take the most comfortable position, even lie down, placing a small elastic roller under the limbs. Slowly inhale through the sinuses, as if filling the abdominal cavity with air. Hold for 3-5 seconds, then slowly release the air, but through the mouth. During the execution of this element, all muscle structures must be relaxed as much as possible. This is a chest breathing technique.

There is also diaphragmatic breathing, in which you need to quickly inhale air through the nose, sticking out the stomach forward, while the chest should remain immobilized. Hold your breath for a couple of seconds, then slowly exhale.

Four-phase breathing is another effective element of breathing training. You need to slowly inhale for 5 seconds, hold your breath for a couple of seconds, then exhale also for 5 seconds and again linger for 2-3 seconds. Perform the exercise for 2 minutes.

Dog breathing helps a lot with contractions. To train him, you need to sit comfortably and breathe often, superficially and quickly through your mouth. This technique helps to relax all the muscles and anesthetizes with too intense contractions.

Training Rules

In the process of performing breathing gymnastic training, you should monitor the breath holdings, they should not be too long so that the baby does not accidentally experience a lack of oxygen. You need to do half an hour a day.

For classes, it is recommended to choose the most comfortable clothes that do not constrain the tummy, and ventilate the room in advance. After eating, it is better not to exercise, wait at least a couple of hours. The most optimal time for training is the period of 16-19 hours.

Other workouts in the 3rd trimester

In the third trimester, the tummy becomes very large, therefore, physical exercises are selected with reduced loads. At this stage of gestation, the goals of physical education for pregnant women are of preventive importance and are aimed at preventing the development of hemorrhoids, hyperedema and varicose veins, as well as at supporting general organic tone.

If during exercise the pregnant woman does not feel well, feels unwell, discomfort and other unpleasant manifestations, then it is better to refrain from training, limiting herself to walking and breathing exercises.

Do not engage in extreme, overly active sports that can provoke injury. Yes, it is better not to be zealous with stretching, because the articular-ligamentous structures under the influence of hormones are too extensible and can easily be damaged.

Positional gymnastics

In the last trimester, patients are often recommended positional gymnastics, which does not apply to breathing, but at the same time perfectly trains the mother’s respiratory structures, helps to effectively prepare muscle tissues for the upcoming birth loads, training the pelvic, dorsal and oblique muscles. The complex positional program includes fairly simple elements.

For example, a butterfly. When performing this element, it is necessary to sit comfortably on the floor, bringing the limbs of the foot to the foot. It is necessary to slightly press on the knees, stretching the step muscles.

Another popular exercise is the cat. When it is performed, the load from the lumbar-dorsal region is removed, mothers feel real relief. You need to sit on all fours, rounding your back with an arch, and press your chin to your chest. Then you need to throw your head back, at the same time bending your back down, like a cat.

Very useful in the last trimester and knee-elbow gymnastics, when from and. on all fours, you need to get down on your elbows and stand in this position for about 10 minutes. This element of positional gymnastics helps to relieve pressure and tension from all intraorganic structures of the mother.

In order not to swell the brushes, it is useful to collect the palms in the castle and rotate the brushes for 3 minutes. From swelling in the legs and varicose veins, rotation of the feet helps. If the baby has taken the wrong position, then doctors recommend from the knee-elbow position to perform alternate leg raises to the sides, more often to perform the cat exercise. There is no need to worry too much, panic and become depressed if, after several workouts, the baby does not roll over, very often the children take the correct head position a couple of days before the upcoming delivery.

conclusions

Mommy should clearly understand that such loads, both physical and respiratory, will go to the baby and herself exclusively for the good. Do not beware of light physical exertion, even at the last stage of gestation. With the correct implementation of the recommended exercises, mommy will only feel better, more cheerful and cheerful.

With the regular performance of such simple, but at the same time highly effective exercises, the immunity of the pregnant woman will noticeably strengthen, the body will always be on an active wave. In order to avoid undesirable consequences, it is recommended to discuss all exercises and the safety of their implementation with the obstetrician-gynecologist leading the pregnancy.

Since school days, we know that breathing is the basis of life. A modern, well-informed pregnant woman cannot help but think in advance about how to alleviate the condition for herself and her baby. It is better to start doing breathing exercises long before a woman finds out that she is in an interesting position, and, of course, it is necessary to continue exercises during pregnancy. However, one must distinguish breathing exercises, aimed at strengthening the body as a whole, and special exercises designed for use in childbirth.

Getting ready to be a mom

Experts recommend literally everyone who is attentive to their health to train their breathing. Breathing exercises have a beneficial effect not only on the vocal cords.
They well compensate for vegetovascular dystonia, strengthen the circulatory system, and increase the overall resistance of the body. They also eliminate fatigue, mild depression, various forms of neurosis. With their help, you can clean the maxillary, frontal sinuses, as well as the lungs and bronchi from stagnant mucus, which often becomes the root cause of the common cold, sinusitis, bronchitis. When it comes to planning pregnancy, respiratory therapy is focused on prevention and boosting a woman's immunity.

In the cold and rainy season, it often happens that coughing, sneezing and a runny nose become unwanted companions of the onset of pregnancy. And this happens because in unprepared and weak girls, against the background of pregnancy, the protective functions of the body are noticeably reduced, which is why colds raise their heads. And how you do not want to stuff yourself with pills! The good news that you will soon become a mother is an occasion to do breathing exercises with a greater share of responsibility. After all proper breathing during childbirth- a pledge of sufficient oxygen supply to the baby, which, unlike us, does not use the lungs for breathing, but receives oxygen through the placenta directly from the blood. And the need for oxygen in a rapidly growing and developing baby is very large (before childbirth, it increases by 30-40%). Exercises that increase the vital capacity of the lungs, as well as the maximum oxygen saturation of the blood, will be an excellent prevention of the wrong. And of course, at the same time, one should not forget that a pregnant woman should be outdoors as often as possible, in addition, swim in the pool for children and pregnant women, and in the summer - in the sea.

Breathing exercises, Strelnikova exercises

A set of breathing exercises several decades ago was developed by Alexandra Nikolaevna Strelnikova, an opera singer and theater teacher. Despite the negative attitude of Soviet medical officials to the Strelnikovskaya system, patients came to her in a stream. And today, after her death, this method remains popular and in demand. Strelnikova's breathing exercises, being natural in nature, have practically no contraindications. Some restrictions exist only for people with injuries of the brain, spine, as well as for severe osteochondrosis with many years of severe sciatica.

The peculiarity of this technique lies in the fact that when performing exercises, it is very important not to think about exhalation. Only inhalation is active, while exhalation is passive, which is very paradoxical, since in ordinary life we are used to doing the opposite. According to Strelnikova, incorrectly made breaths contribute to the development of lung disease, distort their shape. So, a volumetric breath, which puts the chest in a wheel, or a deep, protruding stomach, is wrong. These movements, combined with simultaneous movements of the body, under a clearly defined count, should be performed in a ventilated room once a day, in different positions: sitting or standing, as it suits you. All exercises are performed regularly for 12 eights, that is, each exercise is 96 breaths.

For a pregnant woman, the load can be reduced (up to 3-5 eights), the main thing is that she feels comfortable and in no case overloads herself. Of course, a future mother should consult a doctor before doing any gymnastics.

Perform exercises under the supervision of an experienced instructor from childbirth preparation courses. Otherwise, if you are guided only by a magazine or a book, it is easy to make mistakes that can cost you dearly later!

When the expectant mother suffers from pronounced vegetovascular dystonia and feels very dizzy from the very beginning of classes, she should limit herself to only those exercises that are performed while sitting. At the same time, she must necessarily take breaks for rest. Please note: the “crouching” position for a pregnant woman is recommended to be done in a semi-squat, so as not to put too much stress on the body. These exercises are well suited for a woman after the birth of a child. The intensity of the classes depends on the well-being of the young mother, on how the birth went.

Exercise before childbirth

At the 7-8th month of pregnancy, when a woman is fully aware that she will soon become a mother, and begins to communicate with the baby more often, preventive breathing exercises Strelnikova should be supplemented with special exercises that will help you relax during contractions, as well as teach you how to push properly. After all, it is well known that the more the expectant mother is clamped during childbirth, the slower the cervix opens and the more painful and longer the whole process takes. A special set of breathing exercises must be brought to automaticity, since in childbirth, and this has been proven by doctors, a woman is unlikely to be able to remember anything. During the birth process, the activity of the cerebral cortex is inhibited and childbirth is controlled by subcortical structures.

Usually they only talk about the suffering of a woman during contractions, but believe me, the baby is also very hard, he experiences enormous stress. If a mother, giving birth, can relax at least a little and starts thinking not only about herself, but also about her baby, this will allow her not to lose her emotional connection with him and support him even before he is born. This is very important for your future relationship with the baby! While exercising your breathing, each time scroll through the successful scenario of childbirth in your mind, forming certain thought-images, which, as experts assure, can really have a beneficial effect on the outcome of real childbirth.

Breathe properly during childbirth

Each stage of labor has its own way of breathing. The birth process begins with contractions. At first they are weak, but already painful and unpleasant. A woman should not interfere with the flow of contractions as much as possible: only at a time when she experiences real discomfort, it hurts and is uncomfortable for her, she should take a soft breath through her nose, and then a soft and long exhalation through her mouth. There is no need to breathe “according to the system” in between contractions. Breathe as you please. The stronger the contractions become, the deeper the breaths should be taken. Try to do them with your chest, relaxing your stomach, back and perineum as much as possible. If it so happens that it is inconvenient for a woman in labor to breathe through her nose due to swelling of the mucous membranes in the nasal passages (this can be caused by both a common cold and hormonal changes in the female body), you should breathe like a dog. That is, quite intensively, putting the tip of the tongue behind the teeth to the upper alveoli. Thus, you divide the air stream into two jets and prevent the throat from drying out. Stretch your lips into a smile. Sometimes it’s more convenient to “sing” a fight. And the baby will not be so scared: mom sings, so everything is in order. It is better to sing vowel sounds: “a”, “o”, “u”, etc. You can also hum (pull the sound "m"). In this case, the sound should be directed upwards so that vibration is felt in the maxillary and frontal sinuses of the nose - perhaps this vibration will help to relax the body in contractions. It is important for a pregnant woman to learn not only breathe properly during childbirth but also take a comfortable position. You can stand, leaning on some object that gives support (table, bed, window sill), or take a knee-elbow posture. It is permissible to sit down, but on a full foot, leaning, for example, against a wall. Swing your hips from side to side - this relieves tension from the lower back. At some point, “pressing” sensations gradually join the contractions, the pressure on the perineum increases - the baby begins to slowly, literally by a millimeter, move forward. At this moment, use diaphragmatic (abdominal) breathing or breathing in four counts: three times we breathe like a dog, the fourth breath is again the same as that of a dog, but the exhalation is more powerful (as if we are trying to blow out a candle). Properly using this type of breathing, a woman may well “hold out” until the cervix is fully dilated, when the doctor finally allows her to push. People often ask: how to push? During an attempt, you need to take a soft breath and while holding your breath, lowering your chin down, strain, as if constipated, as much as possible. This is followed by a soft exhalation, another breath and a repetition of the attempt. During one fight, several attempts can happen. In no case should you sharply inhale and exhale air, so as not to change in the birth canal. When the widest place of the baby's head appears, the doctor asks the woman in labor to no longer push on the contraction. At this point, you need to try to relax, breathing again like a dog. Thus, you will be able to avoid soft tissue injuries.

The last phase of the birth process is the birth of the placenta. It separates, as a rule, within half an hour after the birth of the crumbs. When the placenta comes out, it is recommended to cough a little while shaking the tummy. The birth is over. A baby, healthy, funny, screaming, is placed on your stomach. And the pain fades into the background.

Set yourself up for the best breathe properly during labor, and the result of expectations, believe me, you will not be disappointed. And breathing exercises will help to cope with the top five! After childbirth in the first six months, classes are recommended to be performed at least 2-3 times a week. Agree that the baby will be pleased to see next to him a mother who is not only caring, but also cheerful, healthy, who has enough strength for a variety of games with her beloved baby.

Alexandra Nikolaevna Strelnikova was a singer and actress who once lost her voice. In addition, she suffered from a choking cough. Her mother helped her to recover, voice teacher Alexander Severov. She picked up a set of breathing exercises for her daughter, which helped to quickly restore the ligaments and voice, and at the same time improve the general condition of the body.

Alexandra Nikolaevna took into account the experience of her mother, supplemented and systematized these exercises. As a vocal teacher, she worked with singers, set their voices, offering to chant and restore the sound of the voice to perform the exercises that once saved her. Gradually, she noticed that proper breathing affects not only the voice and its sound, but also the body as a whole. Especially on the respiratory organs. Alexandra Strelnikova continued her experience on sick people. And what was her surprise when the technique began to help her patients. The fame of the healing properties of breathing exercises soon spread throughout Moscow and throughout the country. In the early seventies of the last century, Alexandra Nikolaevna Strelnikova received a patent for the breathing exercises she developed and since then began to officially help asthmatics.

The essence of breathing according to the Strelnikova method

The essence of Strelnikova's technique is proper breathing. The author tested all the developed exercises of Strelnikov directly on herself.

The main feature of this breathing gymnastics is a special breathing technique, in which the main attention is paid to the duration of breath holding and exhalation. Inhalation should be energetic, powerful, through the nose, and exhalation should be passive, slow, smooth. All movements are performed at the same pace, but energetically. Breaths of air are performed in multiple series (from 4 to 32 times). After that, a break of 3-5 seconds is taken for a short rest.

During exercise, it is forbidden to hold air when inhaling and exhaling. Properly performed inhalation is carried out simultaneously with chest compression, as a result of which oxygen enters the tissues of the body faster, saturates them with oxygen and improves well-being. All charging movements are performed along with exhalations.

Through a coordinated combination of breathing and movement, the development of the muscles associated with breathing is stimulated. They become stronger and get stronger faster.

It is noteworthy that the technique of Alexandra Strelnikova gives a very fast result. If you perform a set of exercises recommended by the author, the effect can be felt on yourself after 15 minutes.

To understand whether you are doing gymnastics correctly, your condition will help. If breathing has become easier, lightness has appeared in the body, efficiency has increased, mood has improved, there is a surge of strength, you are doing everything right.

It is noteworthy that breathing exercises can be successfully carried out while walking in the fresh air, during rest. It is ideal for both individual and group lessons. It is enough to take a few “correct” breaths at an average pace. For example, eight breaths, a short pause of 3-5 seconds, eight more breaths. In 20-30 minutes of such charging, the body will have enough time to saturate with oxygen.

Who shows Strelnikova's breathing exercises

Properly performed breathing exercises by Alexandra Strelnikova have practically no contraindications. It is ideal for men and women, children, young people, middle-aged people and the elderly.

Breathing exercises can be used as a prophylactic against respiratory diseases in children. She copes well with asthma in children and adults. This is evidenced by numerous positive reviews published in print media, on Internet forums, and in social networks.

Indications for breathing exercises are diseases:

of cardio-vascular system,
respiratory tract,
musculoskeletal system,
nervous system,
urinary system,
thyroid gland,
digestion,
voice device.

Successfully use breathing exercises for:

bronchial asthma,
allergies,
overweight,
snoring,
viral diseases,
anemia,
diabetes,
stuttering
nicotine addiction,
deviated nasal septum,
stuttering
during the normal course of pregnancy.

Contraindications for breathing exercises

Despite the usefulness of breathing exercises, it is recommended to consult a doctor before starting training. This is especially necessary in the presence of chronic diseases, so that the doctor correctly determines the degree of load and intensity of exercise.

The first workouts should be done with caution. At this time, you should listen to your body and its reactions to exercise. Start with the minimum load, then - in normal condition - gradually increase it. At the first stages of gymnastics, it can be difficult for the body to adjust to deep breathing, so you need to do it without fanaticism. In this case, the “do no harm” rule should be followed.

Breathing exercises are contraindicated in:

fever and high fever
severe diseases of organs and body systems,
brain injury,
concussion,
chronic cervical osteochondrosis,
spinal injuries,
severe myopia and glaucoma,
stone disease of the kidneys and gallbladder,
diseases of the cardiovascular system,
bleeding
high arterial, ocular or intracranial pressure.

Breathing exercises

A complete set of breathing exercises A.N. Strelnikova consists of more than a dozen exercises. One basic complex includes 12 exercises. But you don't have to master them all. At first, it is enough to study three or four exercises and regularly perform them, gradually adding new ones to them.

"Fists" or "Palms"

For this exercise, turn your open palms away from you, bend your elbows and raise them vertically, as psychics do. Take noisy, powerful breaths, sharply clenching your palms into fists. Repeat the exercise 4 times, exhaling slowly each time. Then take a short break and repeat the exercise again. The entire series must be completed 24 times.

"Leaders"

Stand in the starting position (stand straight, feet shoulder-width apart, shoulders relaxed, head raised). Clench your hands into fists and place them at waist level. As you inhale, sharply throw your hands down, open your fists and spread your fingers. In this case, the "shoulder straps" - the muscles of the shoulders, forearms and hands should be in tension. One series of exercises consists of eight such breaths with a short pause of 3-5 seconds. In total, you need to complete 12 series of exercises.

"Pump"

Starting position, as in the exercise "Shoulder straps" (legs slightly wider than shoulders). Lower your shoulders, and stretch your arms along the body. Slowly bend down, imagine that you have a pump in your hands, inhale sharply and noisily. Then exhale slowly. The series consists of eight breaths with a short pause. There are 12 episodes in total.

These are the basic exercises. But in the Strelnikova complex there are still no less effective ones. Learn them and put them into practice. But do not forget to listen to your body, pay attention if pain occurs.

Breathing exercises, now known as “Strelnikova’s breathing exercises”, or “Strelnikova’s paradoxical breathing exercises” were developed in the middle of the last century and at first had nothing to do with pregnancy and pregnant women - it was a technique for returning, improving the voice, “Method of treatment diseases associated with loss of voice," as written in the copyright certificate issued to Alexandra Nikolaevna Strelnikova in 1972.

However, even earlier, before the Great Patriotic War, her mother, Alexandra Severovna Strelnikova, successfully treated asthma with these exercises ("Method of treating asthma with breathing exercises" - a proposal to the Bureau of Inventions of the Technical Council of the People's Commissariat of Health of the USSR No. 4268 dated April 29, 41g). Breathing gymnastics Strelnikova has since gone a long and thorny path to her fans, many of whom she saved her voice, career, health and life itself.

Gymnastics Strelnikova during pregnancy

1. Gymnastics contributes to the reduction and disappearance of fatigue, depression, normalization of blood pressure (confirmed by research)
2. Improves the supply of oxygen to the whole body, improves metabolic processes, reduces physical inactivity, improves immunity.
3. Regular exercise almost 2-4 times reduce the incidence of acute respiratory infections.
4. During pregnancy, accompanied by diseases of the respiratory system, cardiovascular, digestive system, hypertension, asthma, tuberculosis and others, it not only improves the general condition and well-being, but often allows you to gradually reduce dosages or stop taking medications (only under medical supervision)

Warnings and contraindications

Since Strelnikova's paradoxical breathing exercises are mainly (according to documents) a means of treating diseases associated with the voice and respiratory system, studies of its effectiveness were carried out mainly in specialized institutions (at the Central Research Institute of Tuberculosis of the Russian Academy of Medical Sciences, the Clinical and Diagnostic Center of the Children's City Polyclinic No. 69 in Moscow etc.), and relate for the most part to the treatment and recovery process for tuberculosis, asthma, pneumonia, vegetovascular dystonia, vasomotor rhinitis, etc.

Identified contraindications are bleeding, acute thrombophlebitis, acute febrile condition. For pregnant women, there are restrictions on performing a number of exercises. For example, in the “Hug your shoulders” exercise, starting from the sixth month, it is not recommended to tilt your head back, the exercise is performed only with your hands, you should not raise your knee high in the “Forward Step” exercise.

In addition, it is worth including conditions associated with the threat of abortion in the list of contraindications.

The general, basic set of Strelnikova’s breathing exercises with a description can be easily found on the Internet, for example, on the official page http://strelnikova.ru/osnovnoi
A video tutorial of the exercises can be found on youtube.

To draw up an individual complex aimed at treating certain diseases, it is better to contact for a personal consultation - the address is given on the site.

Pregnancy - this is perhaps the happiest, most joyful and unusual period in the life of every woman.

As soon as the expectant mother finds out that she is pregnant, she immediately begins to imagine how this miracle will happen - a meeting with a baby growing in her tummy. And, of course, from the very first days of pregnancy, she begins to take care of her unborn baby. Giving up bad habits, good nutrition, healthy sleep, taking vitamins, getting exceptionally positive emotions and, of course, and not least, gymnastics - these are the life habits that a woman should enter into a woman’s life when an “interesting” situation occurs, because thanks to them her chances to give birth to a healthy baby increase many times over.

Today, no one doubts that gymnastics for a pregnant woman is not only useful, but even necessary. With moderate exercise in the body, metabolic processes are accelerated, blood flow in the capillaries of the placenta and uterus improves significantly, which improves the nutrition of the fetus, and increases the supply of oxygen to the baby.

In addition, gymnastics strengthens and maintains muscle tone, preparing a woman for such a physical test as childbirth.

Also, a big plus in gymnastics courses for pregnant women, in addition to maintaining muscles, is preparing the body for a quick and effective recovery after childbirth.

Today, you can easily do gymnastics for pregnant women at home, for which a large selection of courses for various indications is provided on the Internet with a detailed description of gymnastics for pregnant women in pictures, with explanatory videos and photographs. There you will also find advice on the preferred sets of exercises for each trimester.

You can also do gymnastics for pregnant women for free in the clinic where you are registered. Your doctor will definitely advise you to moderate physical activity for a good pregnancy.

When doing gymnastics for pregnant women, the trimester plays an important role, since for each of them separate exercises have been developed that are most useful and effective for the health of the mother and her unborn baby during this particular period.

Gymnastics in the first trimester should help maintain a good mood in a pregnant woman, since it is at this stage that many women experience increased irritability and a sharp change in mood. It is very important from this period to master breathing exercises for pregnant women. Full chest breathing with the help of the muscles of the diaphragm is of great importance during pregnancy, since during this wonderful time a woman's intrauterine pressure increases significantly, which simply needs to be contained due to the movements of the elastic muscles of the abdomen and pelvic floor. Regular breathing exercises for pregnant women can make them the same. It is worth noting that such exercises stimulate an excellent supply of all necessary nutrients, including oxygen, to the crumbs.

Strelnikova's breathing exercises for pregnant women are probably a unique course that will be extremely useful for expectant mothers. It helps not only to enrich the blood with oxygen, but also improves immunity, both in the baby and in the mother, from the first days it prepares the baby for proper breathing after childbirth. The entire course of Strelnikova's gymnastics is designed in such a way that it can be practiced in any trimester, and even for those women who suffer from some kind of abnormality during pregnancy, because all Strelnikova's exercises are at the same time therapeutic exercises for pregnant women.

Gymnastics for pregnant women of the 1st trimester is the basis, a kind of foundation for the further successful course of pregnancy and easy childbirth.

When doing gymnastics for pregnant women of the second trimester, if the pregnancy itself proceeds without any special complications, the load can be slightly increased. The course of gymnastics for pregnant women of the 2nd trimester requires more careful development and maintenance of the muscles of the back and legs in good shape, because the load on them increases during this period. It is from the second trimester that the best solution would be to start attending gymnastics for pregnant women in the pool, since it is, in fact, very light, helps to increase muscle tone and, of course, avoid gaining excess weight.

It was in the second trimester that the woman got used to her new position, streamlined all her thoughts, identified some tasks associated with the birth of a child, and now she wants to continue pleasant, sparing sports to maintain her excellent physical shape after childbirth. And such a sport can be gymnastics for pregnant women on a fitball. With these exercises, the load from the spine is perfectly removed, the back muscles relax, the work of the cardiovascular and respiratory systems improves, and blood circulation is significantly activated.

Gymnastics for pregnant women with a ball is not only useful, but also incredibly enjoyable.

If you were engaged in fitness, then during pregnancy you should not stop exercising, you should only choose gymnastics for pregnant women (fitness exercises).

Fitness combines wellness, supportive and therapeutic exercises, for which it is very popular, especially among pregnant women, it simultaneously gives an excellent emotional state, a healing effect that contributes to the full development of the baby, and also maintains mommy's excellent physical shape.

Yoga exercises for pregnant women also have their big advantages. This course can be described as the health of the baby and mother, multiplied by the incredible harmony that this excellent breathing and relaxation training provides.

Yoga classes for pregnant women are the preparation of the body for childbirth due to the ability to consciously concentrate on certain parts of your body.

In the last months of pregnancy, the overall physical activity is somewhat reduced. Gymnastics for pregnant women of the third trimester is a physical complex that includes exercises for the oblique muscles of the abdomen, combined with breathing exercises and stretching of the spine, designed to improve the overall tone of the cardiovascular system.

For this period, positional gymnastics for pregnant women is excellent, it is very easy and does not require much effort.

Quite often it is found that the child is in the breech presentation, in a different way pelvic. A special set of gymnastics exercises for pregnant women (breech presentation) can correct this misunderstanding and help the baby turn around, taking the correct position.

Of course, before you start practicing one of the types of gymnastics for pregnant women, you should first consult with a gynecologist to find out if you have any contraindications for playing sports during pregnancy.
It should also be remembered that now every morning for all nine months you should begin with morning exercises.

Strengthening the body, improving the functioning of the cardiovascular and respiratory systems, improving the oxygen supply to the fetus, increasing psycho-emotional stability, strengthening muscles, ligaments, tendons - this is what gymnastics for pregnant women is for.

And remember that now there are two of you, that now only you, the mother of the future baby, can provide him with everything necessary for good growth and proper development, so that in 9 months your happy meeting and his long-awaited acquaintance with our wonderful and wonderful world will take place.