Relaxation in the kinesiology system for young and young children in preschool educational institutions
Relaxation is a health-preserving technology. This technique allows you to reveal the hidden abilities of the child, to expand the possible boundaries of the brain. Many exercises are aimed at developing physical and psychophysiological qualities, at maintaining health and preventing deviations in their development. Bodily movements - develop interhemispheric interaction, relieve involuntary, unintentional movements and muscle clamps.
Relaxation exercises promote relaxation, release tension, promote emotional well-being, and strengthen the child's nervous system.
Kinesiological exercises can be used both at the correctional and developmental classes themselves, as dynamic pauses (resting places, and before classes, as an organizing link that tunes the child's body to productive work during classes, during the adaptation period, in case of sleep disturbance and hyperactivity.
This development can serve as a practical guide for educators, used as a card index.
Relaxation exercises for young children
1. The path.
We walk along the path
And we hit our palms: clap-clap-clap!
Now let's go home
And we will have a little rest.
Walking in different directions with claps gives way to rest. Children sit on high chairs, sit quietly for 1-2 minutes.
2. Carrots
Here's a carrot, red head.
So much for a turnip, yellow and strong.
Here's a zucchini - a round barrel!
Children stand in a circle, bend forward, on the word "here" - stretch their arms forward. They lie down on the carpet, the teacher strokes the "zucchini", the children rest for 1-2 minutes.
3. Rain
Rain, rain, more fun,
Drip, drip, do not regret!
Just don't get us wet
Knock at our window.
Children clench their fists, then open their palms, make a "house" over their heads, then sit on chairs, hide from the rain.
4. Fungus
We will go to the woods
We will find the fungus!
Here he is, how small,
Will grow big soon!
Children walk around the group, accompanying the words with movements, squat down, straighten up on the last words, stand on their toes and raise their hands up. Perform 2-3 times.
5. Kitty
Like our cat
The coat is very good
Soft, fluffy
White, clean.
Children examine the bear, dance with it, then pass it to each other and stroke its fur coat.
6. Legs
Clap-clap, where are our pens?
Top-top, where are our legs?
Clap, clap, here are our pens!
Top-top, here are our legs!
Children stand in a circle, perform movements, at the end of the exercise, drop the handles down
and pat on the knees.
7. Doll
I'll put the doll to sleep
I'll start humming a song.
Bayu-bye, byu-bye!
Doll, close your eyes!
Children take dolls, walk around the room with them, sing and put the dolls to bed.
8. Pussy
Pussy, pussy, here's your bowl!
Pussy, don't get on the table
I put the bowl under the table!
Children stand in a circle, stand on their toes, stretch their arms, tightening their fingers with tension, like a pussy claw, at the end of the exercise they relax their hands and lower them down.
9. Birds
The birds have arrived
Small birds!
Let's fly with the birds
And we'll sleep on the branch!
Movements are performed to music. Children run and, imitating birds, wave their arms, then sit on chairs, holding their legs in weight, trying not to touch the floor.
10. Snowflakes.
We are white snowflakes
Like light fuzz
We're spinning, we're flying
We delight and melt ...
Children dance to the music, at the end of the exercise they slowly lower themselves onto the carpet, with their eyes closed, continue to listen to music for 2-3 minutes.
11. Horses
We are funny horses
All the guys are jumping with us,
Now let's go home
And we will have a little rest.
Children run, imitate horses, then move to calm walking and sit on the carpet or on chairs. The teacher strokes the "obedient horse".
12. Bunny
Bunny gallops under the bush,
Wet, poor, in the rain.
Look how wet you are!
Hide, bunny, under the stump!
Children jump like bunnies, then squat, cover their heads with their hands. Tension gives way to relaxation.
13. Round dance
Our merry round dance
Gathers all the people.
Run with us, don't yawn
Jump, clap, squat!
The exercise is performed to music. Children walk in a circle, jogging in place, jumping, clapping, ending with squatting, then the children listen to music, sitting on the carpet.
14. Sledge
Here is winter. All around it is white
A lot of snow covered.
We have a mountain in the yard,
Everyone skates in the morning.
We rolled the sled down!
Who's on the hill, beware!
Children run after each other in a circle. On the last lines, the children run away and sit on the chairs. It is performed 2-3 times.
15. Knock knock
Knock-knock, tok-tok,
Hit the hammer harder.
The kids are building a new home
So that the dolls live in it.
Children beat rhythmically with their fists, then everyone join hands and raise their hands up. It is repeated 2-3 times.
16. Airplane
We will build the plane ourselves,
Let's fly over the forests.
Let's fly over the forests
And then back to mom.
The exercise is performed on the carpet, arms out to the sides, tension will give way to relaxation.
17. Machine porridge
Eat, Masha, delicious porridge,
To stomp your feet
To make the handles clap.
To have fun walking
To sleep better for Masha!
Words are accompanied by movements. At the end of the exercise, the children sit on the chairs, fold their palms on the cheek, and calm down.
18. Cloud
I will fly above the clouds
Above the ground, above the ground
I will see a house from the sky
Your own garden, your own garden.
The exercise is carried out on a carpet. Children lie with their eyes closed, listening to the teacher. They continue to listen to quiet calm music for 3-5 minutes.
19. What hurts?
We need to treat Misha,
Bunny and Petya.
Very kind doctors
Come to the children!
The teacher plays the role of a doctor, asks: What hurts? Children show arms or legs, the teacher strokes them and everything goes away.
20. Fireworks
Children sing songs
They play and dance.
And for daddy, fireworks
Today they will draw!
Children at the word "fireworks" wave colored ribbons, the exercise fosters attention, coordination, range of motion. It is carried out before the start of the lesson.
21. Sunshine
The sun looks out the window,
Directly to our room.
We clap our hands -
We are very glad to the sun!
Children stand in a circle or sit on high chairs, stretch their arms forward with fingers apart, then clap their hands, smile and stroke their cheeks.
22. Ball
Girls and boys
They jump like balls.
Jump-jump, jump-jump!
Burst-slammed and silence!
Children jump, then stop, squat or sit on high chairs.
23. Fish
There is clear water in the bank,
Let's let the fish go there.
There will be fish playing there,
Swim, wag your tail.
Children imitate the movements of the fins of fish, move around the room smoothly, quietly. 2-3 minutes
24. Cockerel
Cockerel, cockerel, golden comb!
Butter head, silk beard!
Why do you get up early, don't let the kids sleep?
Children stroke their head, chest, repeat the words after the teacher.
25. Bear
A clubfoot bear walks through the forest,
He collects cones, sings songs.
Children imitate the movements of a bear, alternate walking with bends, repeat words.
26. Warm - cold.
Like a thin snowball
A little white snow fell.
So that our feet do not chill,
We will sink a little.
The movements are performed alternately: children rub their palms and stomp their feet.
27. Walk
Teddy bear walked through the woods
And he collected flowers.
For a long time Mishenka walked
Mishutka sat down, dozed off.
Children walk around the room, then sit on chairs, calm down and close their eyes.
28. Flower
Here a flower grows
Grows up, blooms,
Opens the petals
In the morning the sun meets!
Children imitate a drop-down flower; at the end of the exercise, palms are open to meet the sun.
29. Family
This finger is a grandfather
This finger is a grandmother
This finger is a daddy
This finger is mommy
This finger is me
This is all my family!
The fingers of one hand are clenched into a fist. The cam opens gradually. At the end of the exercise, the palms are open and relaxed.
30. Vodicka
Water, water, wash my face!
To make your eyes shine, to make your cheeks redden,
So that the tooth bites, so that the mouth laughs!
The words are accompanied by movements: children perform stroking movements, at the end of the exercise everyone smiles, the muscles relax.
31. Komarik
A mosquito arrived
On balloon.
Fly away, mosquito
So that the balloon does not burst!
Children "catch" a mosquito, chase it away, wave their hands and show how big a ball we have. It is repeated 2-3 times.
32. Butterfly
On a green meadow
Butterflies fly
And from flower to flower
They flutter merrily.
Children run, waving their hands like wings. Squat periodically, then continue the exercise again.
"UNCONVENTIONAL FORM OF HEALTHY FOR PRESCHOOLERS -
RELAXATION"
1. Explanatory note
4. Principles of Wellness Technique
6. Method of relaxation of children preschool age
7. Expected results
Along with yoga gymnastics, it is also possible to use such a therapeutic method as relaxation in working with children. Relaxation is one of the ways to overcome internal tension, based on more or less conscious muscle relaxation.
Even preschoolers living in modern world experience increased mental and physical exercise: constant haste, anxiety, the flow of negative information from the TV screen, frequent infectious diseases, fatigue, leading to further strain. By teaching children relaxation techniques, we help them relieve internal muscle tension, calm down, thereby bringing the nervous system and psyche into a normal state of rest. Children’s ability to manage their feelings and emotions is another step towards building their self-confidence.
The important thing in doing relaxation exercises is that every action should be pleasant and enjoyable, and contribute to well-being. If an adult notices that after doing the exercises some child experiences tension, fear, increased excitement, then it is necessary to find out the reason and, if necessary, stop exercising.
The reasons for this behavior can be different: misunderstood and, therefore, incorrectly performed exercises; inadequacy of the child's psyche, which does not allow him to engage in relaxation in a team.
When drawing up complexes for relaxation, it is necessary to take into account the specifics of children's perception. Due to the fact that preschoolers have a well-developed imagination and visual-figurative thinking prevails, it is desirable that the names of the exercises and their content be figurative. It is important to consider and age features children. It will be much easier for children of five to six years old to relax and enjoy the exercises performed if the simulator is built in a playful way. It is advisable to use calm music when performing relaxation. She will help children to get distracted from extraneous thoughts and calm down. If one melody constantly accompanies the same exercise, then the body adjusts itself to perception, and after several workouts, relaxation comes at the first sounds of music.
The purpose of relaxation is to promote the removal of internal muscle tension, bringing the nervous system and psyche of preschoolers to a normal state of rest.
The use of yoga exercises and relaxation exercises in correctional and pedagogical work with children helps to solve the following problems:
Strengthening physical health and creating a beautiful posture;
Formation of positive emotions and feelings.
HEALTH TECHNOLOGY PRINCIPLES
The main provisions that determine the content, organizational forms and methods of the upbringing and educational process in accordance with the general goals of health-preserving technologies are general methodological principles.
General methodological principles include:
1. Consciousness - aims at the formation of a preschooler's understanding, stable interest, meaningful attitude; realizing the health-improving effect, the child learns to independently and creatively solve cognitive tasks.
2. Activity - presupposes a high degree of initiative and creativity.
3. Consistency and consistency - assumes the continuity of the process.
4. “Do no harm! "
5. Gradual.
6. Accessibility and individualization - takes into account the individual characteristics of children.
7. Cyclicity - suggests a repetitive sequence.
8. Wellness orientation- is aimed at improving health in the process of education and training.
In moments of failure and trouble, it is necessary to teach children to tune in to positive illusions, beautiful fantasies. They will balance the severity of childhood adversity, teach you how to cope with small and big childish troubles. To do this, several times a day, you need to linger for some time thinking about the pleasant. Let the kindest, most pleasant scenes appear in the imagination of children, be it reality or fantasies (trainings "Toy shop", "Peace of the summer forest", "On a flowering meadow", etc.).
Relaxation exercises are performed in a calm, calm environment.
It is better to relax with closed eyes.
Depending on the conditions of application of these exercises, various poses are used: a resting pose, a diamond pose, etc.
During relaxation exercises, teach children to recognize feelings of tension and relaxation.
Do not rush to end the relaxation.
Children can lie down if they feel like it.
You need to get out of this state slowly, calmly: first, stretch out, as if after waking up from sleep, then open your eyes and sit down slowly.
When using exercises to relax individual parts of the body, the previous type of activity of children is taken into account (for example, if there was drawing or application, then it is advisable to perform exercises to relax the muscles of the arms, back, neck).
The types of relaxation are very diverse: from simple to very difficult and time-consuming.
Creation in family and group kindergarten an atmosphere of love and cheerfulness will be greatly facilitated by the observance of the following rules by parents:
Rule 1. Teach children to meet the coming day only with a smile and good thoughts, because a morning smile charges you with vigor and good mood all day. A smile can save a child from many troubles, lend a helping hand, and the more kindly children learn to relate to each other, to the world, the more confident they will feel in life. Several times a day invite the children to smile at each other, say: “I LOVE MYSELF, I LOVE FRIENDS, I LOVE EVERYONE, I LOVE THE WORLD! »This is especially useful when the children in the group are brewing or have already had a conflict.
Rule 2. Try to maintain an atmosphere of kindness, love and joy throughout the day.
Rule 3. The bad actions of children should be discussed with them, help to comprehend them and draw a conclusion, and then forget about them. Children should always feel loved, good, talented, although their actions can sometimes be unsatisfactory. Caregivers and parents should allow children to make mistakes sometimes without making it a tragedy.
Rule 4. As you remember the past day or a longer period of time with your children, take Special attention good luck and success.
Rule 5. Remember that in order to maintain a positive attitude in children, their fantasies, dreams and dreams are no less important than the positive factors in their lives.
RELAXATION TECHNIQUE FOR PRESCHOOL CHILDREN
The exercise is carried out lying on the floor, on a carpet. Children's clothing should be loose and free of movement. Hands lie motionless along the body, palms down, legs slightly apart, eyes closed.
Relaxation of the hands.
Bend the left hand at the wrist so that the palm stands upright "fence", hold it in this position for 5-10 seconds. The forearm remains motionless, the muscles of the forearm are tense. Relax your hand, lower your hand to the floor. Lie in a relaxed state for a few seconds, monitor the feeling of relaxation in the hand and forearm. The same with the other hand.
Bend your hands at the wrist with your fingers down (i.e., differently than before, hold for 5-10 seconds, relax.
Raise your left hand low from the floor, hold for 10-15 seconds, then relax. The same with the other hand.
Tighten both hands on the floor for 10-15 seconds, then bring them to relaxation. Repeat 2-3 times.
Relaxation of the legs.
The whole body is relaxed, only the legs are trained (first the left, then the right).
Bend the knee, tighten the leg muscles, hold for 5-10 seconds. Lower your leg to the floor, relax your muscles.
Bend the foot with the toe towards you. Strain calf muscles for 5-10 seconds, relax them.
Raise a straight leg low from the floor for 5-10 seconds, and then lower it, relax the muscles.
Strain gluteal muscles for 5-10 seconds, then relax them.
Relaxation of the muscles of the trunk.
Pull the stomach in, tighten the abdominal muscles, hold this position for 5-10 seconds, then relax.
Bend in the lower back from a supine position, hold the position for 5-10 seconds, then return to starting position, relax.
Relaxation of the neck muscles.
Tilt your head to the left - fix the tension of the right-sided neck muscles, then return to the starting position.
Tilt your head to the right - fix the tension of the left-sided neck muscles, return to the starting position.
Tilt your head forward - fix the tension in the muscles of the back of the neck, return to the starting position.
Relaxation of the facial muscles.
Open your mouth. Maintain tension for 3-5 seconds, relax. Repeat the exercise 2-3 times.
Round your mouth, as if saying "Oh", feel the tension, then relax your lips, repeat 2-3 times.
Smile as broadly as possible, watch the tension in your cheeks, relax. Repeat 2-3 times.
Expected results
When conducting relaxation exercises in preschoolers, the psyche is brought to a normal state and nervous system, internal stress is removed, the ability to manage your feelings and emotions is formed.
Self-confidence is fostered, and most importantly, it is strengthened physical health, formed beautiful posture, positive emotions and feelings.
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Relaxation exercises for preschoolers
Most The best way relieve any stress (fatigue) - physical, nervous, mental, and remove the irritation factor - to relax. Regardless of the presence or absence special conditions, guided only by your own desire, moving into one or another fairytale mini-plot, using only auditory analyzers, you can relax and restore your physical and mental strength. The ability to relax the muscles of the body, starting with the muscles of the face, is one of the areas of rehabilitation therapy.
The proposed exercises allow you to relax, recuperate, improve mental functions, activate memory, imagination, attention, creative thinking. Musical accompaniment helps to create complex images of imaginary reality. The text is read calmly, in a loud enough voice, at a measured pace, with pauses. Some semantic phrases are spoken twice.
Before carrying out the relaxation, the teacher explains why you need to relax, what posture or starting position you need to take, and during the relaxation exercises, he controls the degree of relaxation of the children.
The creative approach and artistry of the teacher during the relaxation exercises will create an atmosphere of friendly relations, will allow children to learn to control the muscles of their body, and in the future - to independently control their condition, to apply the acquired relaxation skills in life.
1. Space.
We found good friends on the moon.
We invited them into space and we fly.
We soar like swallows in the sky.
We admire the stars in silence.
Breeze - the prankster flew in soon.
He lowered us to the ground and rustled gently.
(lying on your back, complete relaxation of the torso and limbs,
2. Fairy tale.
We will spread our arms, we are like birds.
We close our eyes - we will dream of a fairy tale ...
The ball will dream of blue ...
And little Mishutka ...
Bright month behind the mountain ...
And a scarlet flower ...
The petals are caressed by the wind
A little flower sways ...
Children dream of this fairy tale ...
Children relax ...
Now the eyes have opened, the muscles are tense!
You immediately feel cheerfulness, strength in the body!
(lying on your back, under a calm speech accompaniment and pleasant, quiet music, complete relaxation)
I hear the ocean noise ... the surf ...
And the rustle of foam on the coastal sand.
The wave talks to me
And lulls gently.
She says to me: relax and close your eyes,
Relax, rest, hear the sound of the surf
Let the body rest, and with it you,
And all the friends who are here with you.
Listen to yourself: warmth and light
Will pour into your legs, arms, neck,
Heat goes through your body, into your chest ...
The whole body is light, but thoughts are getting brighter ...
We hear waves, silence ... peace ...
A ray of sun caresses the face ...
Here the breeze flew here to us,
And drove the clouds over the mountains.
The breeze cheered you up, stroked your cheek ...
Your strength has returned again !.
It's time to get up! It's time to get up!
How would you like all of you to smile!
speech accompaniment contributes to muscle relaxation of the trunk and limbs. I. p.: Lying on your back.)
Relaxing on my back
like a jellyfish on a wave ...
Eyes are closing ...
The body relaxes ...
The wave is quietly splashing ...
She lulls us ...
Bayu - bye, byu - bye,
Close your eyes quietly ...
Here's a cool breeze
I ran through the body ...
Have a rest! It's time again
get down to business!
(I. p: lying on your back, arms and legs outstretched to the sides, preferably musical accompaniment under a calm reading of the text)
In clean, gentle water
A string of fish is swimming.
Glittering with golden scales,
The flock is spinning, playing ...
Silence beckons them down
Depth ... no bottom visible ...
Fish, fish went down,
fish, fish all lay down ...
they closed their eyes ...
fins relaxed ...
the ponytail doesn't play either ...
fish relaxes muscles ...
here is peace and quiet ...
the wave is quietly splashing ...
Here a ray of sun sparkled
He called all the fish up!
Stand up all ... let's go back to the hall!
(after the imitation movement of the "fish" - children lower themselves onto the carpet, arms and legs to the sides, complete relaxation of the muscles of the trunk and limbs, musical accompaniment is desirable)
Like ours at the gate
the cat lay down on the grass.
He closed his eyes ...
The red ponytail fluffed up ...
He relaxed his claws
the paws became light.
He relaxed his tummy -
Here's a good cat:
I relaxed my whole body -
For health, this is the case!
The cat will rest
And then play again!
Will catch up with the mouse ...
Well, it's time for us to get up!
7. Butterfly.
The butterfly fluttered
I flew to the flowers.
The wings began to get tired
Apparently we need to rest.
I sat down on a flower
Wings dropped
And dangled her head
As if she was sad ...
Rested ... sat ...
Yes, and flew again.
(children, performing movements according to the text, learn to strain and relax their muscles in different poses, in this case, squatting down or "in Turkish", crossing their legs)
8. Snowflake.
Light snowflake - white fluff
I lay down on my palm to rest a little.
Rays relaxed and closed her eyes ...
Light, airy, like a fairy in a fairy tale ...
Wind, don't make noise here!
Don't wake up a snowflake for us!
Let the snowflake relax
Strength is gaining for a long time.
On a long journey you need to:
her to fly for the snow!
In a clearing by the aspen
Our badger lies on its back.
He spread his paws
And relaxed the claw - scratches.
The sun warms the tummy
The breeze caresses the fur ...
The sloth is our badger
Peacefully sleeping, resting ...
Sweetly our badger yawned
I bent my back
Stretched, stretched ...
He got up briskly - woke up completely.
I patted myself on the sides,
On business in the woods stomped!
10. Clouds
In the blue sky to us from afar
White clouds are drifting by.
Cover the clouds with a soft blanket ...
How nice and easy
All the guys have become!
Clouds gently surround with white foam,
Into a dream, magical and beautiful
Children are immersed.
Here eyes are closed - children dream of fairy tales ...
The clouds are floating, floating -
Rest and peace are ...
All the guys rested
Turned from side to side ... stretched -
And ... woke up!
Goodbye clouds, the sky is blue
Many, many, many times
Let's meet you.
11. Mom's song - cats.
My kitten has played enough -
Sweet, affectionate child.
Here he curled up into a ball -
Delicate, soft ball.
He has a magical dream:
Sky, sun and river ...
And in the clear, clean water
The clouds are passing by
Silver back of the fish ...
We have smiles on our lips ...
Mom's paw on the back
Stroked, caressed
And she sang a song to her kitten:
Meow - meow, moore - moore - moore,
My dear kitten!
How i love you
My dear child!
Open your eyes now
And sing a song with me: "Meow"!
12. Autumn forest
We came to autumn forest -
Full of fabulous wonders:
The foliage shines with gold, the sun warms gently ...
So nice and easy!
We breathe evenly, deeply ...
It smells like pine needles and mushrooms, and fallen leaves.
We are having a great rest - we are relaxing with you ...
So nice and easy
We breathe evenly, deeply ...
The birds began to sing, well, it's time for us to get up!
Together, they stretched sweetly ...
And everyone woke up with a smile!
A school of fish spun -
I dreamed of the blue sea.
The water is clear - blue
Lulls us, shakes us ...
To the surface from the depths
A dolphin swims up to us ...
Without knowing fear at all,
A turtle is swimming ...
And behind her, legs outstretched,
Octopuses rush inward ...
Ah, transparent water!
We see a string of fish ...
Can we catch up with the fish ...
Only now is the time to get up.
Everyone, like fish, started up,
We returned from the depths of the sea.
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It's all right, the juice is ready.
I throw the lemon, relax my hand.
Perform the same exercise with your left hand.
(alternating movement with tension and relaxation of the arms).
Standing opposite each other and touching the partner's outstretched palms, straighten your right arm with tension, thereby bending the partner's left arm at the elbow. Left hand while bending at the elbow, while the partner straightens. "Vibration".
We will drive away melancholy and laziness.
They shook my hands.
Here we are healthy and cheerful.
Exercises to relax the leg muscles:
Imagine yourself on a ship. Shakes. In order not to fall, you need to spread your legs wider and press them to the floor.
Clasp your hands behind your back. Swung the deck - transfer body weight to the right leg, press it to the floor ( right leg tense, the left is relaxed, slightly bent at the knee, the toe touches the floor). Straighten up. Relax your leg. Swung in the other direction - to press the left leg to the floor.
Straighten up! Inhale, exhale!
The deck began to swing! Press your foot to the deck!
Press the leg tighter, and relax the other.
Relaxation exercises for the whole body:
"Snow woman"
Children imagine that each of them is a snow woman. Huge, beautiful, molded from snow. She has a head, a torso, two arms sticking out to the sides, and she stands on strong legs.
Beautiful morning, the sun is shining. Here it begins to bake, and the snow woman begins to melt. Further, the children depict how the snow woman melts. First the head melts, then one hand, the other. Gradually, little by little, the torso begins to melt.
The snow woman turns into a puddle that spreads over the ground.
Children imagine that they are little birds. They fly through the fragrant summer forest, inhale its aromas and admire its beauty.
So they sat down on a beautiful wildflower and breathed in its light scent, and now they flew to the tallest linden tree, sat on its top and felt the sweet scent of a blossoming tree. But a warm summer breeze blew, and the birds, along with its gust, rushed to the murmuring forest stream.
Sitting on the edge of the stream, they cleaned their feathers with their beak, drank clean, cool water, splashed and again rose upward. And now we will land in the most comfortable nest in a forest clearing.
"Slow motion"
Children sit closer to the edge of the chair, lean on the back, put their hands freely on their knees, spread their legs slightly apart, close their eyes and sit quietly for a while, listening to slow, quiet music:
Everyone can dance, jump, run, paint.
But not everyone knows how to relax and rest so far.
We have such a game - very easy, simple.
Movement slows down, tension disappears.
And it becomes clear - relaxation is pleasant!
"Stretched out - broke"
Stand up straight. While inhaling, stretch up strongly, stretching your arms, straining your body. Exhale gradually and relax the body. First, relax the hands, then at the elbows, then completely (hands fell down).
Relax the neck (the head falls on the chest). Relax your back muscles and bend in half. The torso relaxed and sagged.
Relax your knees and gently fall to the floor. Lie down like this.
"Left and Right"
The left arm is tense, the right one is relaxed; right hand tense, left relaxed. The left leg is tense, the right leg is relaxed; the right leg is tense, the left leg is relaxed. Close up the right eye, with the left, draw three circles clockwise, three circles against. Close the left eye, draw three circles counterclockwise with the right, three clockwise.
On this topic:
Consultation for parents on the topic: "Relaxation for children of middle preschool age"
Municipal budgetary preschool educational institution
"Kindergarten of compensating orientation No. 16" Golden Key "
Consultation for parents of preschoolers on the topic:
"Relaxation for children of middle preschool age"
Prepared
What is "relaxation"?
Relaxation(from lat. relaxation - weakening, relaxation) - deep muscle relaxation, accompanied by the removal of mental stress. Relaxation can be both involuntary and voluntary, achieved as a result of the use of special psychophysiological techniques.
What does relaxation contribute to in preschool children?
Relaxation is the best way to relieve stress (nervous, physical and mental), as well as relaxation, which allows you to eliminate the irritation factor. Relaxation is very beneficial for children.
After execution special exercises the child becomes calm and balanced. He becomes more aware of his feelings. Relaxation exercises for children play a big role.
Toddlers begin to control their own actions and emotions, and also master their feelings. Relaxation allows the little person to focus and relieve arousal.
Who can do the relaxation?
Muscle relaxation exercises are performed by psychologists who work with children. Such classes are an element of a wellness course. But at the same time, simple playful relaxation for children can be used by educators or parents.
Relaxation in this case is caused by special game techniques, each of which, as a rule, has a figurative name (this can captivate children). Toddlers do relaxation exercises, not only copying the teacher's movements. Children are reincarnated and enter the image given to them. New games can interest the child, which allows him to relax well. The effect of the exercise is immediately noticeable by the calm expression on the face, rhythmic and even breathing, etc.
Is it possible to accompany the relaxation process with music?
Currently, the number of children with various forms of psychoemotional disorders has significantly increased. The reason for this is the limitation of the circle of communication of preschoolers and their concentration on computers and televisions.
Music provides invaluable help in raising a baby and improving his mental health. Even ancient healers noted her ability to heal a person from various ailments.
For example, the sounds of the violin lift the mood, the flute can help with coughing, and the viola melodies eliminate neuroses. Music has a truly fantastic ability to regulate the psycho-emotional state of the child.
It helps to overcome feelings of discomfort, expressed by fear, insecurity, confusion and fear. The music of nature also contributes to this. Relaxation is achieved by listening to the rustle of leaves and birdsong, the sound of rain and the murmur of a stream.
These sounds relieve the baby of anxiety and fears. They give him confidence and good mood... Experts recommend combining calm melodies and sounds of nature.
At the same time, relaxation is most effective.
RELAXATION FOR MIDDLE GROUP CHILDREN
Exercises to relax the muscles of the face:
"Mouth with a lock"
Purse your lips so that they are completely invisible. Close your mouth on the "lock", tightly compressing your lips. Then relax them:
I have my secret, I won't tell you, no (purse your lips).
Oh, how difficult it is to resist without telling anything (4–5 s).
All the same, I will relax my lips, and I will keep the secret for myself.
"The spiteful woman has calmed down"
Tighten your jaw by stretching your lips and exposing your teeth. Growling with all his might. Then take a few deep breaths, stretch, smile and, opening your mouth wide, yawn: “And when I’m very angry, I’m tense, but I’m holding on.”
I squeeze my jaw tightly and scare everyone with a growl (growl).
So that the anger flew away and the whole body relaxed,
Take a deep breath, stretch, smile
Maybe even yawn (open your mouth wide, yawn).
Neck muscle relaxation exercises:
"Curious Barabara"
Starting position: standing, feet shoulder-width apart, arms down, head straight. Turn your head as far as possible to the left, then to the right. Inhale, exhale.
The movement is repeated 2 times in each direction. Then return to the starting position, relax the muscles:
Curious Varvara looks to the left, looks to the right.
And then again forward - there will be a little rest.
Raise your head up, look at the ceiling as long as possible. Then return to the starting position, relax the muscles:
Comes back - relaxation is pleasant!
Slowly lower your head down, press your chin to your chest. Then return to the starting position, relax the muscles:
Now let's look down - the neck muscles have tensed!
We come back - relaxation is pleasant!
Material from the site infourok.ru
Self-training relaxation for preschoolers
Wellness work in kindergarten
Wellness in kindergarten
Self-training - relaxation for children "Sketches for the soul"
Gerasimenko S. A., educator, d / s No. 17, Alekseevka, Belgorod region.
Relaxation (from Lat.Relaxation - weakened)- 1) connecting mind and body (muscle) ; 2 (fiziol.)- relaxation or a sharp decrease in skeletal muscle tone.
Auto-training(from the Greek.Autos - himself, his own, himself and English.Training - training)- a system of exercises in order to develop maximum performance.
The ability not only to relax, but also to collect.
Create the sun in yourself
There is sun in nature. It shines and loves and warms everyone. ... Let's create the sun in ourselves. Close your eyes, imagine a little star in your heart.
We mentally direct to her a ray that carries love. We feel the asterisk grow larger. We direct the ray with goodness, the asterisk has become even larger.
I send rays to the star that bring health, joy, warmth, light, tenderness, affection. Now the star is getting big like the sun. It brings warmth to everyone, everyone, everyone (hands to the side) .
Magic flower of good
Place the flower of goodness and good mood in both palms. Feel how it warms you: your hands, your body, your soul. It gives off an amazing smell and pleasant music.
And you want to listen to it. Place all the goodness and good mood of this flower inside, in your heart, in your mind.
Feel how goodness enters you, gives you joy. You have new forces: the forces of health, happiness and joy. You feel how your body is filled with pleasure and joy. How nice your face is, how good and joy your soul becomes.
A warm, gentle breeze blows over you. You are in a kind, soul-warming mood.
I want you to remember what you feel now and take with you when you leave this room. Warm feelings and good mood will continue with you
- Open your eyes.
- Send each other kind thoughts.
- All the best!
Travel on the cloud
I want to invite you on a cloud journey. Jump onto a white fluffy cloud that looks like a soft mountain of plump pillows. Feel how your legs, back, butt sit comfortably on this large cloudy pillow.
Now the journey begins. Your cloud slowly rises into the blue sky. Can you feel the wind blowing around your face?
Here, high in the sky, everything is calm and quiet. Let your cloud take you now to a place where you will be happy.
Try to mentally "see" this place as accurately as possible. Something wonderful and magical can happen here (Pause 30 seconds)
Now you are back on your cloud, and it carries you back. To your place in the class. Get off the cloud and thank him for rolling you so well. Now watch it slowly melt into the air. Stretch, straighten up and be cheerful, fresh and attentive again.
Material doshvozrast.ru
Relaxation Exercise System for Preschool Children Kindergarten
2) "Clouds"
Tune for relaxation
Stage 1
Lie comfortably and relax.
Stage 2
Stage 3
Leading.
Relaxation mood
"Air balloons"
Imagine that you are all balloons, very beautiful and funny. You are inflated and you become lighter and lighter. Your whole body becomes light, weightless. And the handles are light, and the legs are light and light.
The balloon rises higher and higher. A warm gentle breeze is blowing, it gently blows over each ball ... (pause - stroking the children). Blowing on the ball ..., caressing the ball ... It's easy for you, calmly. You fly where the gentle breeze blows.
But now it's time to return home. You are in this room again. Stretch and on the count of three, open your eyes.
Smile at your balloon.
"Clouds"
Now you swim up to the largest and fluffiest, to the most beautiful cloud in the sky. Closer and closer. And now you are already lying on this cloud, you feel how it gently strokes you, this fluffy and gentle cloud ... (pause - stroking the children). Strokes ..., strokes ... You feel good and pleasant. You are relaxed and calm.
But then a cloud dropped you into the clearing. Smile at your cloud. Stretch and on the count of three, open your eyes.
You were well rested on the cloud.
"Lazy people"
"Waterfall"
Imagine that you are standing near a waterfall. Wonderful day, blue sky, warm sun. The mountain air is fresh and pleasant. You breathe easily and freely.
But our waterfall is unusual, instead of water, soft white light falls in it. Imagine that you are standing under this waterfall and feel this beautiful white light streaming down your head.
"Sleeping kitten"
"Cones"
"Cold - hot"
"The sun and the cloud"
"Jewel"
"Playing with the sand"
"Ant"
"Smile"
"Sunny Bunny"
Imagine that a sunbeam looks into your eyes. Close them. He ran further across the face. Carefully stroke it with your palms: on the forehead, on the nose, on the mouth, on the cheeks, on the chin.
Stroke gently so as not to frighten off the head, neck, tummy, arms, legs. He climbed into the collar - stroke him there too. He is not a mischievous person - he catches and caresses you, and you stroke him and make friends with him (repeat 2-3 times).
"Bee"
"Butterfly"
"Swing"
Imagine a warm summer day. Your face tans, the gentle sun strokes you (facial muscles are relaxed). But then a butterfly flies and sits on your eyebrows. She wants to swing like on a swing. Let the butterfly swing on the swing.
Move your eyebrows up and down. The butterfly flew away, and the sun warms up (relaxation of the facial muscles) (repeat 2-3 times).
- Dress code - T-shirt and underpants.
Stages of the lesson
More details 50ds.ru
Relaxation Exercise System for Preschool Children
2) "Clouds"
Tune for relaxation
When using relaxation techniques, it is important to adhere to the technique of gradual transition to a state of relaxation. The exercises are recommended to be performed accompanied by pleasant, calm music.
Stage 1
Lie comfortably and relax.
Stage 2
Feel and "examine" your whole body with your mind's eye, causing a feeling of warmth, and consistently "examining" all its parts: head, arms, legs, torso. It is advisable to close your eyes while doing this.
Stage 3
Feeling of pleasant warmth, pleasure, peace, comfort from a relaxed body.
Introductory part before each mood
Children lie down on the carpet, make themselves comfortable. The arms are extended along the body, relaxed. Legs are straight, not crossed.
Quiet calm music is playing.
Leading.“Lie down comfortably. Close your eyes. We breathe calmly and evenly. Let us rest our legs and arms, stretch and relax them.
Let's keep quiet and listen to the sounds around us ... (pause). Listen to your breathing ... (pause) Breathing is even and calm. Let your body relax and rest ... (pause). Listen to what I want to tell you ... "
Relaxation mood
"Air balloons"
Imagine that you are all balloons, very beautiful and funny. You are inflated and you become lighter and lighter. Your whole body becomes light, weightless. And the handles are light, and the legs are light and light. The balloon rises higher and higher.
A warm gentle breeze is blowing, it gently blows over each ball ... (pause - stroking the children). Blowing on the ball ..., caressing the ball ... It's easy for you, calmly. You fly where the gentle breeze blows. But now it's time to return home. You are in this room again.
Stretch and on the count of three, open your eyes. Smile at your balloon.
"Clouds"
Imagine a warm summer evening. You lie on the grass and look at the clouds floating in the sky - such white, large, fluffy clouds in the blue sky. Everything around is quiet and calm, you are warm and comfortable.
With each breath and exhale, you begin to slowly and smoothly rise into the air, higher and higher, to the very clouds. Your handles are light, light, your legs are light. your whole body becomes as light as a cloud.
Now you swim up to the largest and fluffiest, to the most beautiful cloud in the sky. Closer and closer. And now you are already lying on this cloud, you feel how it gently strokes you, this fluffy and gentle cloud ... (pause - stroking the children). Strokes ..., strokes ... You feel good and pleasant. You are relaxed and calm. But then a cloud dropped you into the clearing.
Smile at your cloud. Stretch and on the count of three, open your eyes. You were well rested on the cloud.
"Lazy people"
Today my children have been doing a lot, playing and probably tired. I suggest you be a little lazy. Imagine that you are lazy and luxuriate on a soft, soft carpet.
It is quiet and calm around, you breathe easily and freely. The feeling of pleasant peace and relaxation encompasses your entire body. You are resting calmly, you are lazy.
Your hands are resting, your legs are resting ... (pause - stroking the children). Hands rest at ..., legs rest at ... Pleasant warmth covers your whole body, you are too lazy to move, you are pleased. Your breathing is completely calm. Your arms, legs, whole body are relaxed.
A sense of pleasant peace fills you from within. You are resting, you are lazy. Pleasant laziness spreads all over the body. You enjoy complete peace and relaxation, which brings you strength and good mood. Stretch, shake off laziness and on the count of three, open your eyes.
You feel well rested and cheerful.
"Waterfall"
Imagine that you are standing near a waterfall. Wonderful day, blue sky, warm sun. The mountain air is fresh and pleasant.
You breathe easily and freely. But our waterfall is unusual, instead of water, soft white light falls in it. Imagine that you are standing under this waterfall and feel this beautiful white light streaming down your head.
You feel it pouring down your forehead, then your face, your neck ... White light flows down your shoulders ... helping them to become soft and relaxed ... (pause - stroking the children). And the gentle light flows further along the chest ..., along the stomach ... Let the light stroke your hands, fingers. Light flows through your legs and you feel your body soften and you relax.
This amazing waterfall of white light flows around your entire body. You feel completely calm, and with each breath you become more and more relaxed. Now stretch out and on the count of three, open your eyes.
The magic light has filled you with fresh strength and energy.
Relaxation exercises to relieve tension from the muscles of the trunk, arms, legs
"Sleeping kitten"
Imagine that you are funny, mischievous kittens. Kittens walk, arch their backs, wag their tails. But the kittens are tired ... they started yawning, lie down on the mat and fall asleep. Kittens' tummies rise and fall evenly, they breathe calmly (repeat 2-3 times).
"Cones"
Imagine that you are cubs and your mother, a bear, is playing with you. She throws bumps at you. You catch them and squeeze them with force in your paws.
But the cubs are tired and drop their legs along the body - the legs are resting. And the mother - the bear again throws cones to the cubs ... (repeat 2 - 3 times)
"Cold - hot"
Imagine that you are playing in a sunny meadow. Suddenly a cold wind blew. You feel cold, you are frozen, wrapped your arms around yourself, pressed your head to your hands - you are warming up. Warmed up, relaxed ... But then the cold wind blew again ... (repeat 2-3 times).
"The sun and the cloud"
Imagine sunbathing in the sun. But then the sun went down behind a cloud, it became cold - everyone squeezed into a ball to keep warm (to hold their breath). The sun came out from behind a cloud, it became hot - everyone relaxed (as they exhaled). Repeat 2-3 times.
"Jewel"
Imagine that you are holding in your fists something very valuable, dear to you and someone wants to take it away from you. You clench your fists tighter and tighter ... even tighter, the bones have turned white, your hands are starting to tremble ... But the offender left, and you unclench your fists, your fingers become relaxed, your hands lie calmly on your knees ... they are resting ... (repeat 2-3 times ).
"Playing with the sand"
Imagine that you are sitting on the seashore. Pick up sand in your hands (while inhaling). Strongly clenching your fingers into a fist, hold the sand in your hands (holding your breath). Sprinkle sand on your knees, gradually exposing your hands and fingers. To drop powerless hands along the body, too lazy to move with heavy hands (repeat 2-3 times).
"Ant"
Imagine that you are sitting in a clearing, the sun is warmly warming. An ant climbed onto his toes. Pull the socks over yourself with force, the legs are tense, straight. Let's listen to which finger the ant is sitting on (holding the breath). Let's throw the ant off its feet (as we exhale). The socks go down - to the sides, relax the legs: the legs are resting (repeat 2-3 times).
Relaxation exercises to relieve tension from the muscles of the face
"Smile"
Imagine that you see a beautiful sun in front of you in the drawing, whose mouth spreads into a wide smile. Smile back to the sun and feel how the smile goes into your hands, reaches your palms. Do it again and try to smile wider. Your lips stretch, your cheek muscles tighten ... Breathe and smile ..., your hands and palms are filled with the smiling power of the sun (repeat 2-3 times).
"Sunny Bunny"
Imagine that a sunbeam looks into your eyes. Close them. He ran further across the face.
Carefully stroke it with your palms: on the forehead, on the nose, on the mouth, on the cheeks, on the chin. Stroke gently so as not to frighten off the head, neck, tummy, arms, legs. He climbed into the collar - stroke him there too. He is not a mischievous person - he catches and caresses you, and you stroke him and make friends with him (repeat 2-3 times).
"Bee"
Imagine a warm summer day. Substitute your face to the sun, your chin also tans (unclench your lips and teeth while inhaling). A bee is flying, going to sit on someone's tongue. Close your mouth tightly (holding your breath). When driving the bee away, you can vigorously move your lips.
The bee flew away. Open your mouth slightly, exhale the air with relief (repeat 2-3 times).
"Butterfly"
Imagine a warm summer day. Your face tans, your nose tans too - put your nose to the sun, your mouth is half-open. A butterfly flies, chooses whose nose to sit on.
Wrinkle your nose, raise your upper lip up, leave your mouth half-open (holding your breath). Driving away the butterfly, you can energetically move your nose. The butterfly flew away. Relax the muscles of the lips and nose (as you exhale) (repeat 2-3 times).
"Swing"
Imagine a warm summer day. Your face tans, the gentle sun strokes you (facial muscles are relaxed). But then a butterfly flies and sits on your eyebrows. She wants to swing like on a swing.
Let the butterfly swing on the swing. Move your eyebrows up and down. The butterfly flew away, and the sun warms up (relaxation of the facial muscles) (repeat 2-3 times).
DRY POOL USE SYSTEM
1. The use of separate exercises to relieve psycho-emotional stress during the day (at the discretion of the group teacher).
2. The use of individual exercises as part of an individual remedial lesson (at the discretion of the kindergarten specialists).
All classes are conducted under the direct supervision and supervision of a teacher.
Each exercise is repeated 3 to 5 times.
Exercising in a "dry" pool helps to relieve muscle and emotional tension. During "swimming" the child feels constant contact of the skin with the balls, thereby receiving a full body massage. Proprioceptive and tactile sensitivity is being stimulated.
The balls in the pool act as a general massage, influencing the relaxation of muscle hypertonicity and inhibition of hyperkinesis, i.e. games and exercises in the "dry" pool are important for the psychoemotional development of the child.
- The lesson should be carried out in a playful way.
- The lesson is held in a favorable emotional environment, arouses interest.
- Classes should be applied, taking into account the capabilities of the child.
- It is necessary to encourage the satisfaction that the child receives from the activity.
- The total duration of the lesson is 15-20 minutes.
- The frequency of classes is once a week.
- Classes are held individually.
- Dress code - T-shirt and underpants.
Stages of the lesson
Nina Byrgazova
Relaxation exercises for preschoolers
The best way to relieve any tension (fatigue)- physical, nervous, mental and remove the irritation factor - relax. Regardless of the presence or absence of special conditions, guided only by one's own desire, moving into one or another fairy-tale mini-plot, using only auditory analyzers, you can relax and restore your physical and mental strength. The ability to relax the muscles of the body, starting with the muscles of the face, is one of the areas of rehabilitation therapy.
The proposed exercise allows you to rest, restore strength, improve mental functions, activate memory, imagination, attention, imaginative thinking. Musical accompaniment helps to create complex images of imaginary reality. The text is read calmly, in a loud enough voice, at a measured pace, with pauses. Some semantic phrases are spoken twice.
Before conducting relaxation teacher explains, for which you need to relax, what posture or starting position you need to take, and in the course relaxation exercises controls the degree of relaxation of children.
The creativity and artistry of the teacher during the relaxation exercises will create an atmosphere of friendly relations, will allow children to learn to control the muscles of their body, and in the future - to independently control their condition, to apply the acquired skills in life relaxation.
1. Space.
We found good friends on the moon.
We invited them into space and we fly.
We soar like swallows in the sky.
We admire the stars in silence.
Breeze - the prankster flew in soon.
He lowered us to the ground and rustled gently.
(lying on your back, complete relaxation of the torso and limbs,
2. Fairy tale.
We will spread our arms, we are like birds.
We close our eyes - we will dream of a fairy tale ...
The ball will dream of blue ...
And little Mishutka ...
Bright month behind the mountain ...
And a scarlet flower ...
The petals are caressed by the wind
A little flower sways ...
Children dream of this fairy tale ...
Children relax ...
Now the eyes have opened, the muscles are tense!
You immediately feel cheerfulness, strength in the body!
(lying on your back, under a calm speech accompaniment and pleasant, quiet music, complete relaxation)
I hear the ocean noise ... the surf ...
And the rustle of foam on the coastal sand.
The wave talks to me
And lulls gently.
She tells me: relax and close your eyes,
Relax, rest, hear the sound of the surf
Let the body rest, and with it you,
And all the friends who are here with you.
Listen to yourself: warmth and light
Will pour into your legs, arms, neck,
Heat goes through your body, into your chest ...
The whole body is light, but thoughts are getting brighter ...
We hear waves, silence ... peace ...
A ray of sun caresses the face ...
Here the breeze flew here to us,
And drove the clouds over the mountains.
The breeze cheered you up, stroked your cheek ...
Your strength has returned again !.
It's time to get up! It's time to get up!
How would you like all of you to smile!
(music "sound of the sea" and calm, even voice
speech accompaniment contributes to muscle relaxation of the trunk and limbs. I. p.: Lying on your back.)
Relaxing on my back
like a jellyfish on a wave ...
Eyes are closing ...
The body relaxes ...
The wave is quietly splashing ...
She lulls us ...
Bayu - bye, byu - bye,
Close your eyes quietly ...
Here's a cool breeze
I ran through the body ...
Have a rest! It's time again
get down to business!
(I. p: lying on your back, arms and legs outstretched to the sides, preferably musical accompaniment with a calm reading of the text)
In clean, gentle water
A string of fish is swimming.
Glittering with golden scales,
The flock is spinning, playing ...
Silence beckons them down
Depth ... no bottom visible ...
Fish, fish went down,
fish, fish all lay down ...
they closed their eyes ...
fins relaxed ...
the ponytail doesn't play either ...
fish relaxes muscles ...
here is peace and quiet ...
the wave is quietly splashing ...
Here a ray of sun sparkled
He called all the fish up!
Stand up all ... let's go back to the hall!
(after imitation movement "Fish"- children sit on the carpet, arms and legs to the sides, complete relaxation of the muscles of the trunk and limbs, musical accompaniment is desirable)
Like ours at the gate
the cat lay down on the grass.
He closed his eyes ...
The red ponytail fluffed up ...
He relaxed his claws
the paws became light.
He relaxed his tummy -
That's what a good cat:
I relaxed my whole body -
For health, this is the case!
The cat will rest
And then play again!
Will catch up with the mouse ...
Well, it's time for us to get up!
7. Butterfly.
The butterfly fluttered
I flew to the flowers.
The wings began to get tired
Apparently we need to rest.
I sat down on a flower
Wings dropped
And dangled her head
As if she was sad ...
Rested ... sat ...
Yes, and flew again.
(children, performing movements along the text, learn to strain and relax their muscles in different positions, in this case, squatting or "In Turkish" legs crossed)
8. Snowflake.
Light snowflake - white fluff
Lay down on rest a little palm.
Rays relaxed and closed her eyes ...
Light, airy, like a fairy in a fairy tale ...
Wind, don't make noise here!
Don't wake up a snowflake for us!
Let the snowflake relax
Strength is gaining for a long time.
On the way of a distant force necessary:
her to fly for the snow!
In a clearing by the aspen
Our badger lies on its back.
He spread his paws
And relaxed the claw - scratches.
The sun warms the tummy
The breeze caresses the fur ...
The sloth is our badger
Peacefully sleeping, resting ...
Sweetly our badger yawned
I bent my back
Stretched, stretched ...
He got up briskly - woke up completely.
I patted myself on the sides,
On business in the woods stomped!
10. Clouds
In the blue sky to us from afar
White clouds are drifting by.
Cover the clouds with a soft blanket ...
How nice and easy
All the guys have become!
Clouds gently surround with white foam,
Into a dream, magical and beautiful
Children are immersed.
Here eyes are closed - children dream of fairy tales ...
The clouds are floating, floating -
Rest and peace are ...
All the guys rested
Turned from side to side ... stretched -
And ... woke up!
Goodbye clouds, the sky is blue
Many, many, many times
Let's meet you.
11. Mom's song - cats.
My kitten has played enough -
Sweet, affectionate child.
Here he curled up into a ball -
Delicate, soft ball.
He has a magical dream:
Sky, sun and river ...
And in the clear, clean water
The clouds are passing by
Silver back of the fish ...
We have smiles on our lips ...
Mom's paw on the back
Stroked, caressed
And a song to your kitten humming:
Meow - meow, moore - moore - moore,
My dear kitten!
How i love you
My dear child!
Open your eyes now
And sing a song with me: "Meow"!
12. Autumn forest
We came to the autumn forest -
Full of fabulous wonders:
The foliage shines with gold, the sun warms gently ...
So nice and easy!
We breathe evenly, deeply ...
It smells like pine needles and mushrooms, and fallen leaves.
We are having a great rest - we are relaxing with you ...
So nice and easy
We breathe evenly, deeply ...
The birds began to sing, well, it's time for us to get up!
Together, they stretched sweetly ...
And everyone woke up with a smile!
A school of fish spun -
I dreamed of the blue sea.
The water is clear - blue
Lulls us, shakes us ...
To the surface from the depths
A dolphin swims up to us ...
Without knowing fear at all,
A turtle is swimming ...
And behind her, legs outstretched,
Octopuses rush inward ...
Ah, transparent water!
We see a string of fish ...
Can we catch up with the fish ...
Only now is the time to get up.
Everyone, like fish, started up,
We returned from the depths of the sea.
The institution where I have been working as a teacher-psychologist for the fifth year is unique in its purpose. This is a preschool institution for children from families with a social risk group. Children brought up in the kindergarten "Gnezdyshko" are deprived of parental attention, love and care - hence their fears, inappropriate behavior, anxiety, and self-doubt. The problems of our children are aggravated by the fact that they spend most of their lives within the walls of a 24-hour preschool.
Most of our children are characterized by imbalance and mobility between the processes of excitation and inhibition, increased emotionality, motor restlessness, 78% of children have serious neurological diagnoses.
The desire to help made me seek and try a lot. The result of these searches is a system of measures developed by me to relieve psycho-emotional stress, which includes the "System of relaxation exercises for preschool children", "The system of working with a dry pool", training sessions for children, etc.
The ability to relax helps some children to relieve stress, others - to concentrate, relieve excitement. Relaxation is caused by specially selected play techniques. Each is given a figurative name, it captivates children. They perform relaxing exercises, not just imitating the presenter, but reincarnating, entering a given image. Most children perceive these exercises correctly, relax well. The appearance of the child makes it possible to judge this: a calm expression on his face, even rhythmic breathing, sluggish obedient hands that fall heavily, some have yawning, a drowsy state, etc. Experience shows that as a result of the use of relaxation, many children get better sleep, they become more balanced and calm.
"Relaxation breaks" are included in the kindergarten day regimen. In the proposed complex, the exercises are scheduled weekly, taking into account the stages of work (according to E. Jacobson):
1. The first exercise is aimed at muscle relaxation in contrast to tension, can be used in the UGG complex: as a physical minute in class, at any regime moment during the day;
2. The second exercise is muscle relaxation by presentation. Held once a day, after a day's walk.
As our children are deficient in positive tactile sensations, elements of tactile interaction between the presenter and the child ("the breeze strokes you") are introduced into the plot of the moods. This has a positive effect on the relaxation response.
RELAXATION EXERCISE SYSTEM FOR PRESCHOOL CHILDREN
Week of the month |
September |
October |
1) "Sunny Bunny" |
1) "Butterfly" |
|
1) "Smile" |
1) "Sunny Bunny" |
|
1) "Bee" |
1) "Barbarian" |
|
1) "Swing" |
1) "Bumps" |
|
November |
December |
|
1) "Pick an apple" |
1) "Icicle" |
|
1) "Cold and hot" |
1) "Bar" |
|
| 1) "Sunny Bunny" 2) "Flight of the bird" |
1) "Ragdoll and Soldier" 2) "Lazy people" |
|
1) "Humpty Dumpty" |
1) "Jewel" |
|
January |
February |
|
1) "Everyone is asleep" |
1) "Ant" |
|
1) "Playing with sand" |
1) "Screw" |
|
1) "Sunny Bunny" |
1) "Bar" (poetry) |
|
1) "The sun and the cloud" |
1) "Deer" |
|
March |
April |
|
1) "Cams" |
1) "Pump and ball" |
|
1) "Sunny Bunny" |
1) "Ragdoll and Soldier" |
|
1) "Butterfly" |
1) "Ant" |
|
1) "Playing with sand" |
1) "Cold and hot" |
|
June |
||
1) "Humpty Dumpty" |
1) "Sunny Bunny" |
|
1) "Jewel" |
1) "Playing with sand" |
|
1) "Everyone is asleep" |
1) "Butterfly" |
|
1) "Screw" |
1) "Ant" |
|
July |
August |
|
1) "Pick an apple" |
1) "Bar" (poetry) |
|
1) "The sun and the cloud" |
1) "Barbarian" |
|
1) "Smile" |
1) "Bee" |
|
1) "Swing" |
1) "Humpty Dumpty" |
Tune for relaxation
When using relaxation techniques, it is important to adhere to the technique of gradual transition to a state of relaxation. The exercises are recommended to be performed accompanied by pleasant, calm music.
Stage 1
Lie comfortably and relax.
Stage 2
Feel and "examine" your entire body with your mind's eye, causing a feeling of warmth, and consistently "examining" all its parts: head, arms, legs, torso. It is advisable to close your eyes while doing this.
Stage 3
Feeling of pleasant warmth, pleasure, peace, comfort from a relaxed body.
Introductory part before each mood
Children lie down on the carpet, make themselves comfortable. The arms are extended along the body, relaxed. Legs are straight, not crossed. Quiet calm music is playing.
Leading.“Lie down comfortably. Close your eyes. We breathe calmly and evenly. Let us rest our legs and arms, stretch and relax them. Let's keep quiet and listen to the sounds around us ... (pause). Listen to your breathing ... (pause) Breathing is even and calm. Let your body relax and rest ... (pause). Listen to what I want to tell you ... "
Relaxation mood
"Air balloons"
Imagine that you are all balloons, very beautiful and funny. You are inflated and you become lighter and lighter. Your whole body becomes light, weightless. And the handles are light, and the legs are light and light. The balloon rises higher and higher. A warm gentle breeze is blowing, it gently blows over each ball ... (pause - stroking the children). Blowing on the ball ..., caressing the ball ... It's easy for you, calmly. You fly where the gentle breeze blows. But now it's time to return home. You are in this room again. Stretch and on the count of three, open your eyes. Smile at your balloon.
"Clouds"
Imagine a warm summer evening. You lie on the grass and look at the clouds floating in the sky - such white, large, fluffy clouds in the blue sky. Everything around is quiet and calm, you are warm and comfortable. With each breath and exhale, you begin to slowly and smoothly rise into the air, higher and higher, to the very clouds. Your handles are light, light, your legs are light. your whole body becomes as light as a cloud. Now you swim up to the largest and fluffiest, to the most beautiful cloud in the sky. Closer and closer. And now you are already lying on this cloud, you feel how it gently strokes you, this fluffy and gentle cloud ... (pause - stroking the children). Strokes ..., strokes ... You feel good and pleasant. You are relaxed and calm. But then a cloud dropped you into the clearing. Smile at your cloud. Stretch and on the count of three, open your eyes. You were well rested on the cloud.
"Lazy people"
Today my children did a lot, played and were probably tired. I suggest you be a little lazy. Imagine that you are lazy and luxuriate on a soft, soft carpet. It is quiet and calm around, you breathe easily and freely. The feeling of pleasant peace and relaxation encompasses your entire body. You are resting calmly, you are lazy. Your hands are resting, your legs are resting ... (pause - stroking the children). Hands rest at ..., legs rest at ... Pleasant warmth covers your whole body, you are too lazy to move, you are pleased. Your breathing is completely calm. Your arms, legs, whole body are relaxed. A sense of pleasant peace fills you from within. You are resting, you are lazy. Pleasant laziness spreads all over the body. You enjoy complete peace and relaxation, which brings you strength and good mood. Stretch, shake off laziness and on the count of three, open your eyes. You feel well rested and cheerful.
"Waterfall"
Imagine that you are standing near a waterfall. Wonderful day, blue sky, warm sun. The mountain air is fresh and pleasant. You breathe easily and freely. But our waterfall is unusual, instead of water, soft white light falls in it. Imagine that you are standing under this waterfall and feel this beautiful white light streaming down your head. You feel it pouring down your forehead, then your face, your neck ... White light flows down your shoulders ... helping them to become soft and relaxed ... (pause - stroking the children). And the gentle light flows further along the chest ..., along the stomach ... Let the light stroke your hands, fingers. Light flows through your legs and you feel your body soften and you relax. This amazing waterfall of white light flows around your entire body. You feel completely calm, and with each breath you become more and more relaxed. Now stretch out and on the count of three, open your eyes. The magic light has filled you with fresh strength and energy.
Relaxation exercises to relieve tension from the muscles of the trunk, arms, legs
"Sleeping kitten"
Imagine that you are funny, mischievous kittens. Kittens walk, arch their backs, wag their tails. But the kittens are tired ... they started yawning, lie down on the mat and fall asleep. Kittens' tummies rise and fall evenly, they breathe calmly (repeat 2-3 times).
"Cones"
Imagine that you are cubs and your mother, a bear, is playing with you. She throws bumps at you. You catch them and squeeze them with force in your paws. But the cubs are tired and drop their legs along the body - the legs are resting. And the mother - the bear again throws cones to the cubs ... (repeat 2 - 3 times)
"Cold - hot"
Imagine that you are playing in a sunny meadow. Suddenly a cold wind blew. You feel cold, you are frozen, wrapped your arms around yourself, pressed your head to your hands - you are warming up. Warmed up, relaxed ... But then the cold wind blew again ... (repeat 2-3 times).
"The sun and the cloud"
Imagine sunbathing in the sun. But then the sun went down behind a cloud, it became cold - everyone squeezed into a ball to keep warm (to hold their breath). The sun came out from behind a cloud, it became hot - everyone relaxed (as they exhaled). Repeat 2-3 times.
"Jewel"
Imagine that you are holding in your fists something very valuable, dear to you and someone wants to take it away from you. You clench your fists tighter and tighter ... even tighter, the bones have turned white, your hands are starting to tremble ... But the offender left, and you unclench your fists, your fingers become relaxed, your hands lie calmly on your knees ... they are resting ... (repeat 2-3 times ).
"Playing with the sand"
Imagine that you are sitting on the seashore. Pick up sand in your hands (while inhaling). Strongly clenching your fingers into a fist, hold the sand in your hands (holding your breath). Sprinkle sand on your knees, gradually exposing your hands and fingers. To drop powerless hands along the body, too lazy to move with heavy hands (repeat 2-3 times).
"Ant"
Imagine that you are sitting in a clearing, the sun is warmly warming. An ant climbed onto his toes. Pull the socks over yourself with force, the legs are tense, straight. Let's listen to which finger the ant is sitting on (holding the breath). Let's throw the ant off its feet (as we exhale). The socks go down - to the sides, relax the legs: the legs are resting (repeat 2-3 times).
Relaxation exercises to relieve tension from the muscles of the face
"Smile"
Imagine that you see a beautiful sun in front of you in the drawing, whose mouth spreads into a wide smile. Smile back to the sun and feel how the smile goes into your hands, reaches your palms. Do it again and try to smile wider. Your lips stretch, your cheek muscles tighten ... Breathe and smile ..., your hands and palms are filled with the smiling power of the sun (repeat 2-3 times).
"Sunny Bunny"
Imagine that a sunbeam looks into your eyes. Close them. He ran further across the face. Carefully stroke it with your palms: on the forehead, on the nose, on the mouth, on the cheeks, on the chin. Stroke gently so as not to frighten off the head, neck, tummy, arms, legs. He climbed into the collar - stroke him there too. He is not a mischievous person - he catches and caresses you, and you stroke him and make friends with him (repeat 2-3 times).
"Bee"
Imagine a warm summer day. Substitute your face to the sun, your chin also tans (unclench your lips and teeth while inhaling). A bee is flying, going to sit on someone's tongue. Close your mouth tightly (holding your breath). Chasing the bee, you can vigorously move your lips. The bee flew away. Open your mouth slightly, exhale the air with relief (repeat 2-3 times).
"Butterfly"
Imagine a warm summer day. Your face tans, your nose tans too - put your nose to the sun, your mouth is half-open. A butterfly flies, chooses whose nose to sit on. Wrinkle your nose, raise your upper lip up, leave your mouth half-open (holding your breath). Chasing the butterfly, you can energetically move your nose. The butterfly flew away. Relax the muscles of the lips and nose (as you exhale) (repeat 2-3 times).
"Swing"
Imagine a warm summer day. Your face tans, the gentle sun strokes you (facial muscles are relaxed). But then a butterfly flies and sits on your eyebrows. She wants to swing like on a swing. Let the butterfly swing on the swing. Move your eyebrows up and down. The butterfly flew away, and the sun warms up (relaxation of the facial muscles) (repeat 2-3 times).
DRY POOL USE SYSTEM
1. The use of separate exercises to relieve psycho-emotional stress during the day (at the discretion of the group teacher).
2. The use of individual exercises as part of an individual remedial lesson (at the discretion of the kindergarten specialists).
All classes are conducted under the direct supervision and supervision of a teacher.
Each exercise is repeated 3 to 5 times.
Exercising in a "dry" pool helps to relieve muscle and emotional tension. During "swimming" the child feels constant contact of the skin with the balls, thereby receiving a full body massage. Proprioceptive and tactile sensitivity is being stimulated. The balls in the pool act as a general massage, influencing the relaxation of muscle hypertonicity and inhibition of hyperkinesis, i.e. games and exercises in the "dry" pool are important for the psychoemotional development of the child.
- The lesson should be carried out in a playful way.
- The lesson is held in a favorable emotional environment, arouses interest.
- Classes should be applied, taking into account the capabilities of the child.
- It is necessary to encourage the satisfaction that the child receives from the activity.
- The total duration of the lesson is 15-20 minutes.
- The frequency of classes is once a week.
- Classes are held individually.
- Dress code - T-shirt and underpants.
Stages of the lesson
I - Introductory part
Target. Creation of a game situation.
II, III - The main part.
II - Massage and strengthening of the muscles of the upper limbs.
III - Full body massage, development of general mobility.
IV - The final part.
Target. Muscle relaxation, positive attitude.
A set of exercises "On the lake"
Part I Introductory part
"You and I came to the lake. We will swim, relax. The water in the lake is warm, gentle. You feel good and pleasant. But before you swim, I suggest you play with the water."
II part "Playing with water"
Target. Massage and strengthening of the muscles of the upper limbs.
Exercise number 1 "Colored circles"
I. p. the child is kneeling in front of the pool.
"Put your right hand in the" water "and" draw "large multi-colored circles (rotational movements of the right hand). Do the same with your left hand" (3-4 times).
Exercise number 2 "Sun"
"And now put both hands in the" water "and with both" draw "the sun (rotational movements of both hands at the same time)" 3-4 times.
Exercise number 3 "Rainbow"
"In the" water "you have both hands and you will try to" draw a rainbow (simultaneous movements with both hands from left to right and back) "3-4 times.
III part "Swimmer"
Target
- Promote full body massage and general mobility
I.p .: lying on your stomach
Exercise number 1
Arms are straightened, extended upward. Movements are made with your hands along type of swimming, shoveling the balls away from you, then performing the same movements towards you (4-5 times)
Exercise number 2
Hands are pressed along the body, the head is raised. Movements are made with the legs like swimming, shoveling the balls away from oneself, then performing the same movements towards oneself (4-5 times).
Exercise number 3
Arms are straightened, extended upward. Synchronous exercises with legs and arms are performed according to the type of swimming (4-5 times).
IV part "Rest"
Target.
Alternate tension with relaxation, regulation of breathing, help to reduce psycho-emotional stress.
I. p. : lying on your back
"Imagine that you are lying on the very shore of the lake in the water. The water is warm, gentle. It is calm and quiet around. You feel good and pleasant. Close your eyes, listening to my voice:"
Exercise number 1
"Listen to your breathing. We breathe evenly and calmly. Slowly inhale and exhale" (2-3 times).
Exercise number 2
"Straighten your fingers, stretch so that all the muscles of your body tighten, your arms and legs become heavy, as if made of stone (10-15 seconds). Now relax, rest - your body has become as light as a feather" (2-3 times) ...
Exercise number 3
"My hands are relaxed, they are like rags ...
My legs are relaxed, they are soft ... warm ...
My body is relaxed, it is light ..., motionless ...
It is easy and pleasant for me ...
I breathe easily and calmly ...
I am resting ... I am gaining strength ... "
Freshness and cheerfulness enter me ...
I am light as a ball ...
I am kind and friendly with everyone ...
I had a good rest!
I have a good mood!
Get up, class is over.
Focus: Relaxation and its use for children 5-7 years old
Venue: Psychologist's office
Explanatory note
Relaxation (from Lat. Relaxation - weakening, relaxation) - deep muscle relaxation, accompanied by the removal of mental stress. Relaxation can be both involuntary and voluntary, achieved as a result of the use of special psychophysiological techniques.
As you know, emotions and feelings do not lend themselves well to volitional regulation. Adults need to remember this when faced with unwanted or unexpected childhood emotions. It is better not to evaluate the child's feelings in such acute situations, since this will only entail misunderstanding or negativism. You cannot demand from the child not to experience what he is experiencing, feeling; you can only limit the form of manifestation of his negative emotions. In addition, our task is not to suppress or eradicate emotions, but to teach children to feel their emotions, control their behavior, and hear their bodies.
Children like relaxation exercises very much, because they have an element of play. They, unlike adults, quickly learn the difficult ability to relax.
By learning how to relax, every child gets what they previously lacked. This applies equally to any mental processes: cognitive, emotional or volitional. In the process of relaxation, the body redistributes energy in the best possible way and tries to bring the body to balance and harmony.
By relaxing, agitated, restless children gradually become more balanced, attentive, and patient. Children who are inhibited, constrained, lethargic and timid acquire confidence, vigor, freedom in expressing their feelings and thoughts.
Such systemic work allows the child's body to release excess stress and restore balance, thereby preserving mental health.
Features of performing relaxation exercises by older preschool children:
The duration of one exercise is no more than 4-5 minutes
- In the course of one lesson, you can use exercises from different blocks, depending on the direction of the GCD
- Relaxation includes a set of 3-4 exercises for different groups muscle
- A session of complete relaxation is conducted with musical accompaniment and text aimed at calmness and rejuvenation
- The main task of performing the exercises is to teach children recovery techniques for further independent use
- Completion of relaxation only on the positive
Training session (relaxation basics)
Choose a spot on a carpet or warm floor where you can sit with your baby. You are near, but do not touch each other.
1. You need to lie on your back so that it is comfortable and pleasant to relax with me for a few minutes. We'll just talk and relax, rest. You see that I am also here on the rug with you. Close your eyes and imagine that you are holding heavy balls of sand in your hands. Squeeze the balls tightly in your fists, hold tight while I count to ten. Ten - let go of the balls. Do you feel which hands have become light? Relax your hands, let your palm and fingers rest.
2. Imagine that your shoulders have become tiny, like Thumbelina's. Squeeze your shoulders, make them small, bring your shoulders as close to your neck as possible. I’ll count to ten, and for “ten,” straighten your shoulders, let them become free, like the wings of a bird. Feel the tension (fatigue) leaving your shoulders.
3. Close your eyes again. Now we will relax the muscles of the face, so open your mouth as wide as possible, and I count - one, two, three - relax your mouth, close it. Isn't that good? Raise the tongue in your mouth up and press it to the palate, press firmly and tighten your jaw, hard! One-two-three - lower the tongue. The face became calm and relaxed. Now try to make a "scary face"! Wrinkle your nose, furrow your eyebrows, squeeze your lips angrily! - One, two, three - Smile, you were just kidding, right? All facial muscles relaxed, can you feel how light your face has become?
4. Close your eyes again. Imagine that you have to run fast and fast along the path. The legs tensed, the tummy tightened, and you "ran"! I count to ten, and you keep your legs and tummy tense, as if you are still running. Ten - you came running, the end of the distance, you are the first! Now you can rest and relax, the legs are warm and tired, the tummy is soft and heavy - rest, let the legs and tummy also rest and relax.
5. Your eyes are closed. Listen to what I’ll tell you: You and I are now in a sunny meadow, where grasshoppers are quietly chirping, colorful butterflies are flying and birds are singing barely audibly. The breeze lightly touches your face, arms and whole body. You are very warm and pleasant, you are resting, relaxing. (Sounds quiet relaxation music - "Sounds of nature").
6. I will count from ten to one, and when “one” sounds - you open your eyes, and all your strength will return to you, the mood will be joyful and cheerful.
Relaxation classes and relaxation exercises can be carried out not only by a psychologist, but also by kindergarten teachers, parents of children. To do this, in the collection, I have given some of the easiest-to-use exercises that can be used in any activity for rest and relaxation of preschool children.
Relaxation sessions
Relaxation "Balloon"
(Children sit on high chairs)
Sit back in the chair, your back straight and relaxed, your arms folded over your chest so that your fingers converge. Take a deep breath through your nose, imagine your belly is a balloon. The deeper you inhale, the larger the ball.
Now breathe out through your mouth so that the air will fly out of the balloon.
Take your time, repeat. Breathe in and imagine how the balloon fills with air and becomes larger and larger.
Exhale slowly through your mouth as if air were coming out of a balloon.
Pause, count to five.
Inhale again and fill your lungs with air
Exhale, feel the air coming out through the lungs, throat, mouth.
Breathe in and feel how you are filled with energy and good mood.
Relaxation "Flying high in the sky"
(Calm relaxing music sounds)
Lie in a comfortable position. Close your eyes and listen to my voice. Breathe slowly and easily. Imagine that you are in a fragrant summer meadow. Above you is the warm summer sun and the high blue sky. You feel completely calm and happy. High in the sky, you see a bird hovering in the air. It is a large eagle with sleek and shiny feathers.
The bird soars freely in the sky, its wings are spread out to the sides. From time to time, she slowly flaps her wings. You hear the sound of wings vigorously slicing through the air.
Now let each of you imagine that he is a bird. Imagine that you are slowly soaring, floating in the air, and your wings are slicing through the air. Enjoy the freedom and wonderful sensation of floating in the air
Now, with a slow flap of your wings, you are approaching the ground.
Now you are already on the ground. Open your eyes. You feel well rested, you have a cheerful mood and a wonderful feeling of flight that will last all day.
Relaxation "Unusual rainbow"
(Exercise is performed lying down)
Lie down comfortably, relax. Breathe deeply and evenly. Close your eyes. Imagine that there is an unusual rainbow in front of your eyes.
The first color is blue. Blue can be soft and soothing, like flowing water. Blue pleasantly caresses in the heat, it refreshes you, like swimming in a lake. Feel this freshness.
The next one is yellow. Yellow brings us joy, it warms us like the sun, it reminds us of a tender fluffy chicken, and we smile. If we are sad and lonely, he cheers up.
Green is the color of a soft lawn, leaves and warm summer, if we feel uncomfortable and insecure, green will help us feel better.
Take these colors with you for the whole day, be calm like water, joyful like the sun, kind like summer.
Relaxation exercises
Place your palm on your stomach. Imagine that the belly is the first floor of the house. A little higher is the stomach - this is the second floor of the house. Hold your palm there. Now place your palm on your chest and imagine that this is the third floor of the house.
Get ready, we are starting the "elevator ride": Breathe in slowly and deeply through your mouth so that the air reaches the ground floor - to the belly. Hold your breath. Exhale through your mouth.
Inhale so that the air rises one floor up to the stomach. Hold your breath. Exhale through your mouth.
Inhale and "lift the lift" one more floor - up to the chest. Hold your breath. Exhale through your mouth.
As you exhale, you feel the tension and excitement going out of the body, as if from the door of an elevator.
2. "Deep breathing"
(The exercise is done while sitting on the chairs, the child's back rests on the back of the chair, relaxed)
At the expense of 1,2,3,4 - take a deep breath through your nose, at the expense of 4,3,2,1 - exhale through your mouth. Lead time 2-3 minutes
3. "Slow motion"
Children sit closer to the edge of the chair, lean on the back, put their hands freely on their knees, spread their legs slightly apart, close their eyes and sit quietly for a while, listening to slow, quiet music:
Everyone can dance, jump, run, paint.
But not everyone knows how to relax and rest so far.
We have such a game - very easy, simple.
Movement slows down, tension disappears.
And it becomes clear - relaxation is pleasant!
4. "Playing with the sand"
Imagine that you are sitting on the seashore. Pick up sand in your hands (while inhaling). Strongly clenching your fingers into a fist, hold the sand in your hands (holding your breath). Sprinkle sand on your knees, gradually exposing your hands and fingers.
To drop powerless hands along the body, too lazy to move with heavy hands (repeat 2-3 times).
5. "Ant"
Imagine that you are sitting in a clearing, the sun is warmly warming. An ant climbed onto his toes. Pull the socks over yourself with force, the legs are tense, straight. Let's listen to which finger the ant is sitting on (holding the breath). Let's throw the ant off its feet (as we exhale).
The socks go down - to the sides, relax the legs: the legs are resting (repeat 2-3 times).
6. "Smile"
Imagine that you see a beautiful sun in front of you in the picture, which smiles at you. Smile back to the sun and feel how the smile goes into your hands, reaches your palms. Do it again and try to smile even more joyfully. Your lips stretch, your cheek muscles tighten ...
Breathe and smile ..., your hands and palms are filled with the smiling power of the sun (repeat 2-3 times).
7. "Bee"
Imagine a warm summer day. Substitute your face to the sun, your chin also tans (unclench your lips and teeth while inhaling). A bee is flying, going to sit on someone's tongue. Close your mouth tightly (holding your breath). When driving the bee away, you can vigorously move your lips. The bee flew away.
Open your mouth slightly, exhale the air with relief (repeat 2-3 times).
8. "Butterfly"
Imagine a warm summer day. Your face tans, your nose tans too - put your nose to the sun, your mouth is half-open. A butterfly flies, chooses whose nose to sit on. Wrinkle your nose, raise your upper lip up, leave your mouth half-open (holding your breath). Driving away the butterfly, you can energetically move your nose. The butterfly flew away.
Relax the muscles of the lips and nose (as you exhale) (repeat 2-3 times).
9. "Swing"
Imagine a warm summer day. Your face tans, the gentle sun strokes you (facial muscles are relaxed). But then a butterfly flies, sits on your eyebrows. She wants to swing like on a swing. Let the butterfly swing on the swing. Move your eyebrows up and down.
The butterfly flew away, and the sun warms up (relaxation of the facial muscles) (repeat 2-3 times).
10. "Curious Barbarian"
Starting position: standing, feet shoulder-width apart, arms down, head straight. Turn your head as far as possible to the left, then to the right. Inhale, exhale. The movement is repeated 2 times in each direction. Then return to the starting position, relax the muscles:
Curious Varvara looks to the left, looks to the right.
And then again forward - there will be a little rest.
Raise your head up, look at the ceiling as long as possible. Then return to the starting position, relax the muscles:
Slowly lower your head down, press your chin to your chest. Then return to the starting position, relax the muscles:
Now let's look down - the neck muscles have tensed!
We come back - relaxation is pleasant!
11. "Lemon"
Put your hands down and imagine that there is a lemon in your right hand, from which you need to squeeze juice. Slowly clench your right hand into a fist as much as possible. Feel how the right hand is tense. Then drop the lemon and relax your hand:
I'll take a lemon in my palm.
I feel that it is round.
I squeeze it slightly -
I squeeze lemon juice.
It's all right, the juice is ready.
I throw the lemon, relax my hand.
(Perform the same exercise with your left hand)
12. "Deck"
Imagine yourself on a ship. Shakes. In order not to fall, you need to spread your legs wider and press them to the floor. Clasp your hands behind your back. The deck swayed - to transfer the body weight to the right leg, press it to the floor (the right leg is tense, the left leg is relaxed, slightly bent at the knee, the toe touches the floor). Straighten up. Relax your leg. Swung in the other direction - to press the left leg to the floor. Straighten up! Inhale, exhale!
The deck began to swing! Press your foot to the deck!
Press the leg tighter, and relax the other.