We teach children to relax
Helpful Hints / / August 12, 2017
grandson was very upset because of the conflict between the parents and got a strong emotional shock.He began to sleep poorly, eat, learn, had difficulty in communicating with peers, kept to himself.The doctors prescribed him a sedative pills.But it was not enough.In the literature, I found a special gymnastics for children, entitled "Muscle Relaxation".You can use it to teach the child to control his emotions.
Children 6-12 years are engaged in such exercises for 10 minutes, and the very young can only carry out the individual elements together with adults.
- Sit in a comfortable chair or lie down on the floor .With his back to rest against the back of the chair (or pull over to the wall, sitting on the floor).The legs do not cross, if they do not reach the floor, put a pillow under them.
- Squeeze hands into fists as much as possible, to strain muscles , if nock an arrow.Then, unclench fists and move his fingers.Shake them with a sense of liberation.
- tense toes, then calves, knees and hips, shake your legs and move his fingers relax.
- strain torso starting from the shoulders, then the chest and abdomen .Relax the abdomen, then the chest and shoulders.If the tension in the shoulders are not asleep, gently put his hands on the arms of the chair (or on the floor), and several times a deep breath.Relax the waist.
- brow furrowed, eyes tightly closed, then open .Briefly wrinkle your nose, tighten and loosen teeth pogrimasnichat, including the work of the various muscles of the face.Relax and remember feeling that if this occurs.
- Check, if there is no tension in any part of the body and get rid of it by relaxing muscles .Then slowly stand up.
muscle relaxation school-age child is useful to carry out controls, tests, exams.It will help to calm down, concentrate and do the job better.Even greater effect can be achieved by adding to her breathing exercises.
- «Deep breathing» - this exercise is used for the regulation of the autonomic nervous system, relaxation, concentration and awareness of their feelings.Children aged 5-12 years operate it for two or three minutes.
sit in a chair, back straight relaxed.Put your hands on the chest so that your fingers touch each other in the center of the chest.Breathe normally.To note, at which point the fingers joined hands begin to disperse, and to strengthen this movement, inhaling more deeply.Small children can present this movement as a flow of air that fills the chest when inhaling and exhaling when departing.
- «Balloon» - the next version of deep breathing.He is able to quickly soothe a crying baby or excited.Recommended for children aged 3-5 years.Duration of training - 0.5-1 minutes.
kid should imagine that his chest is a balloon.Breathing through the nose, it is necessary to failure to fill it with air, and slowly exhaling mouth feel how the air comes out of the ball.After exhaling count to five and then slowly breathe in, imagining the balloon is filled with air and is becoming more and more.
breaths repeat three times.
This is a great exercise is more suitable for small children.And children aged 7-10 years to train the mind and achieve creative concentration recommended for 5-8 minutes of exercise "Garden of the senses."
- «Garden feelings» .Sit comfortably in a chair, close your eyes.Imagine that you walk into an abandoned garden and become his gardener.You want to clean it from the wet leaves and branches.You take a rake, garden tools and start work - to cut grass, cut the old branches of trees, plant flowers and shrubs.
Garden filled with beautiful sounds.Do you hear the buzzing of bees, the birds singing, noise of the creek and around undercover find the sound of deep rest.This rest and refreshes your senses.You feel the fresh smell of pine trees, the fragrance of roses, jasmine, roses and other flowers.Someone had lit a fire - smoke gives.
Introducing all this, you sit on the edge of an imaginary logs, throw up their hands and touch their cool damp ground or soft grass.A few deep inhale and exhale, feeling the sweet scent of the air in the garden, and open your eyes.
Dear parents!Help your children learn these exercises, do not let them be in a state of stress.My grandson, they have helped improve the health and performance in school.I served them every day for 15-20 minutes for a month.