Ways to relax with children in kindergarten. System of relaxation exercises for preschool children Relaxation zone in kindergarten
Lyudmila Viktorovna Namdakova
Relaxation exercises before and after naps
1. Exercise to relax the arm muscles(pronounced calmly, quietly)
I. p. - lying on the bed, on your back, arms extended along the body.
We can dance
Run, jump, draw,
But we don’t know everything yet
Relax, rest.
We have a game like this -
Very light, simple.
Movement slows down
The tension disappears...
And it becomes clear -
Relaxation is nice!
We straighten our arms with force - (raise your arms, stretch them behind your head, stretch)
It's like we're growing up (deep breath. Pause)
And now we relax them,
Smoothly lower it gently. (as you exhale, lower your arms along your body)
2. Leg relaxation exercise:
What are these strange springs?
Have our backs straightened?
(pull your toes towards you, rest your heels on the headboard of the bed)
Pull up your socks
And watch, don't let go! (pause)
Legs relax (relax legs)
They are trying to rest.
3. Abdominal muscle relaxation exercise(put your palms on your chest)
Inflating the balloon (inhale, inflate your stomach)
We check it with our hands.
Our balloon is deflating
The tummy relaxes. (exhale, pull in your stomach)
4. Self-massage of the face and neck:
Let's rub our palms together
Let's warm them up a little. (rub your palms together)
And warm palms
Let's wash ourselves like cats (use the palms of both hands to run across your face from top to bottom)
Rake rakes away all the bad thoughts (fingers move from the middle of the forehead to the temples)
Fingers run up and down so fast (lightly tap your cheeks with your fingers)
Breathe easily, evenly, deeply.
5. General relaxation:
Eyelashes droop...
Eyes are closing...
We rest peacefully (2 times)
We fall asleep in a magical sleep...
They get heavy and fall asleep (2 times)
The cervix is not tense...
And she is relaxed...
The mouth opens slightly (2 times)
Breathe easily, smoothly, deeply...
We have a wonderful rest, close our eyes tightly (2 times)
These exercises have a positive effect on the physical condition of children, on the emotional atmosphere, and prepare children for proper rest.
Traditional awakening gymnastics:
And now we're all awake
Turned from side to side (turns from one side to the other)
Hands raised to the sun,
We played with him a little. (hands up, shaking hands)
Along the path following the sun,
They ran quickly, quickly. (a ride on the bicycle)
We sat on the beds, dangled our legs and smelled the flowers. (even breathing through the nose).
Exercising after a nap. Corrective exercises.
RELAXATION FOR CHILDREN OF THE SECOND YOUNGER GROUP.
" Smile "
Children lie down on the carpet. They close their eyes. “Who ran, jumped and skipped fast today. He, of course, is not tired, but his head is tired, It’s always time for her to think. You just need to lie down, remember the sun, the sea. Look inside yourself and see a star next to the moon. Here she is shining and smiling. And it lights up from the moon. If you saw this. Open your eyes, look at your friends, smile.
"Elephant"
Place your feet firmly, then imagine yourself as an elephant. Slowly shift your body weight onto one leg, raise the other high and lower it to the floor with a “rumble.” Move around the room, alternately raising each leg and lowering it with the foot hitting the floor. Say “Wow!” as you exhale.
"Bell"
Children lie on their backs. They close their eyes and relax to the sound of the lullaby “Fluffy Clouds.” “Awakening” occurs to the sound of a bell.
"Summer Day"
Children lie on their backs, relaxing all their muscles and closing their eyes. Relaxation takes place to the sound of calm music:
I'm lying in the sun,
But I don't look at the sun.
We close our eyes and rest.
The sun strokes our faces
May we have a good dream.
Suddenly we hear: bom-bom-bom!
Thunder came out for a walk.
Thunder rolls like a drum.
"Silence"
Hush, hush, silence! You can't talk!
We are tired - we need to sleep - let's lie down quietly on the bed
And we will sleep quietly.
"Cuckoo"
Children lie on the carpet with their eyes closed. “It suddenly became quiet, quiet. The sun fell asleep. The dandelion has been sleeping for a long time, and so has the grasshopper. But the cuckoo doesn’t care, she can’t sleep. Everyone is cuckoo-coo-coo, echoing behind the window. I’ll rest a little, and now I’ll look out the window.
"Friendly Children"
The children are lying on the carpet. “There are friendly children in our garden, I really want to calm them down. Close your eyes friends and imagine. Lake, swans, beautiful sky. Well, now imagine a wave. I want to shower you with it. Scary? Not at all. Lie down some more. Well, now open your eyes together.”
" Shore "
Children stand on the carpet and look at the leader. “Stand close, stand together. The shore is here, and you are there. Now close your eyes. And try, just stand there"
" Wish "
Children lie face up on the carpet. There are stars on the ceiling. “Eyes look at the beautiful sky. See how many stars there are in the clear sky. You can count them, or you can choose one. And make your wish. One, two, three, accept my wish, little star!”
"Fish"
Children sit and look at the panel “Fish in the Sea”. “The sea is agitated, the sea is agitated. I really want to fight the sky. The fish keep swimming and without stopping. Close your eyes and follow. Open your eyes and find the same fish.”
"Flowers in the Glade"
Children lie on their stomachs and look at the panel “Flowers in the Meadow” “The flowers in the meadow stand together. Flowers are waiting for the guys here again. I will take a step and stop. I'll think about whether I walk so deftly. And the flowers nod at me. Let's lie down in the clearing and rest. I'll close my eyes and be on my way again. Flowers and flowers - I walk through the dew"
"Rain"
Children lie on the carpet, on their stomachs, with their eyes open. “The rain is dripping and dripping on the roof. I can no longer hear him. The eyes close and meet the sun. I see the sun in the distance and a boat on the river. The rain suddenly poured down like a river, I opened a large umbrella. The rain is running away, I open my eyes.”
"Rest "
Children lie on the carpet with their eyes closed. “Birds sing from morning until evening. I like to listen when I have nothing to do. And now they sing and sing. I rest and think here. I will grow up, become big, smart, beautiful. You just need to know how to relax. Otherwise you can get tired quickly. If your eyes have been working, think about whether they want to rest.”
" Toys "
1. “Parsley”: the whole body is soft, rag-like, relaxed (15-20 sec).
2. “Pinocchio”: the whole body is tense, hard and wooden (10-15 sec)
3. “Petrushka” again
RELAXATION FOR SECONDARY GROUP CHILDREN.
Exercises to relax facial muscles:
"Mouth shut"
Purse your lips so that they are not visible at all. Close your mouth tightly, squeezing your lips very, very tightly. Then relax them:
I have my own secret, I won’t tell it to you, no (purse lips).
Oh, how difficult it is to resist saying nothing (4–5 s).
I will still relax my lips and leave the secret to myself.
"The evil one has calmed down"
Tighten your jaw, stretching your lips and exposing your teeth. Growl as much as you can. Then take a few deep breaths, stretch, smile and, opening your mouth wide,
yawn:
- And when I get really angry, I tense up, but I hold on.
I squeeze my jaw tightly and scare everyone with a growl (growl).
So that the anger flies away and the whole body relaxes,
You need to take a deep breath, stretch, smile,
Maybe even yawn (open your mouth wide and yawn).
Exercises to relax the neck muscles:
"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 and exhale. The movement is repeated 2 times in each direction. Then return to the starting position, relax the muscles:
Curious Varvara looks left, looks right.
And then forward again - here he will rest a little.
Raise your head up and look at the ceiling for as long as possible. Then return to the starting position, relax the muscles:
And Varvara looks up the longest and farthest!
Coming back – relaxation is nice!
Slowly lower your head down, pressing your chin to your chest. Then return to the starting position, relax the muscles:
Now let's look down - the neck muscles have tensed!
Let's go back - relaxation is nice!
Exercises to relax arm muscles:
"Lemon"
Lower your hands down and imagine that in your right hand there is a lemon from which you need to squeeze the juice. Slowly clench your right hand into a fist as tightly as possible. Feel how tense your right arm is. Then throw the “lemon” and relax your hand:
I will take a lemon in my palm.
I feel like it's round.
I squeeze it slightly -
I squeeze out lemon juice.
Everything is fine, the juice is ready.
I throw in the lemon and relax my hand.
Perform the same exercise with your left hand.
"Pair"
(alternating movement with tension and relaxation of the arms).
Standing opposite each other and touching your partner’s palms forward, straighten your right arm with tension, thereby bending your partner’s left arm at the elbow. At the same time, the left arm is bent at the elbow, and the partner’s is straightened.
"Vibration".
- What a wonderful day today!
We will drive away melancholy and laziness.
They shook their hands.
Here we are healthy and cheerful.
Exercises to relax the leg muscles:
"Deck"
Imagine yourself on a ship. Rocks. To avoid falling, you need to spread your legs wider and press them to the floor. Clasp your hands behind your back. The deck rocked - transfer your body weight to your right leg, press it to the floor (the right leg is tense, the left leg is relaxed, slightly bent at the knee, with the toe touching the floor). Straighten up. Relax your leg. It swayed in the other direction - I pressed my left leg to the floor. Straighten up! Inhale-exhale!
The deck began to rock! Press your foot to the deck!
We press our leg tighter and relax the other.
Exercises to relax the whole body:
"Snow Woman"
Children imagine that each of them is a snow woman. Huge, beautiful, sculpted 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. Now it starts to get hot, and the snow woman begins to melt. Next, the children depict how the snow woman melts. First the head melts, then one hand, then the other. Gradually, little by little, the torso begins to melt. The snow woman turns into a puddle that spreads across the ground.
"Birds"
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 inhaled its light aroma, and now they flew to the tallest linden tree, sat on its top and felt the sweet smell of a flowering tree. But a warm summer breeze blew, and the birds, along with its gust, rushed to the babbling forest stream. Sitting on the edge of the stream, they cleaned their feathers with their beaks, drank clean, cool water, splashed around and rose up again. Now let’s land in the coziest nest in a forest clearing.
"Slow motion"
Children sit closer to the edge of the chair, lean on the back, place their hands loosely on their knees, legs slightly apart, close their eyes and sit quietly for a while, listening to slow, quiet music:
Everyone can dance, jump, run, and draw.
But not everyone knows how to relax and rest.
We have a game like this - very easy, simple.
Movement slows down and tension disappears.
And it becomes clear - relaxation is pleasant!
“We stretched and broke”
Stand up straight. As you inhale, stretch strongly upward, stretching your arms, tensing your body. Gradually exhale and relax your body. First, relax your hands, then your elbows, then completely (your arms fall down).
Relax your neck (head drops to your chest). Relax your back muscles and bend in half. The body relaxed and sagged.
Relax your knees and fall gently to the floor. Lie like this.
"Left and Right"
The left hand is tense, the right is relaxed; the right hand is tense, the left is relaxed. The left leg is tense, the right leg is relaxed; the right leg is tense, the left leg is relaxed. Close your right eye, draw three circles clockwise with your left, three circles counterclockwise. Close your left eye, draw three circles counterclockwise with your right eye, and three circles clockwise.
RELAXATION FOR SENIOR GROUP CHILDREN.
"Air balloons" Imagine that you are all balloons, very beautiful and cheerful. They cheat you and you become lighter and lighter. Your whole body becomes light and weightless. And the arms are light, and the legs have become light, light. The balloons rise higher and higher. A warm gentle breeze is blowing, it gently blows on each ball... (pause - stroking the children). Blows on the ball..., caresses the ball... You feel at ease, calm. You fly where the gentle breeze blows. But now it's time to return home. You are back in this room. 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 feel warm and comfortable. With each inhalation and exhalation, you begin to slowly and smoothly rise into the air, higher and higher, towards the very clouds. Your arms are light, light, your legs are light. your whole body becomes light as a cloud. Here you are swimming up to the largest and fluffiest, 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 tender cloud... (pause - stroking the children). Strokes..., strokes... You feel good and pleased. 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 had a good rest on the cloud. “Lazy people” Today my children did a lot of activities, played and were probably tired. I suggest you be a little lazy. Imagine being lazy and lounging on a soft, soft carpet. Everything around is quiet and calm, you breathe easily and freely. A feeling of pleasant peace and relaxation covers your entire body. You rest quietly, you are lazy. Your hands are resting, your legs are resting... (pause - stroking the children). Your arms are resting..., your legs are resting... Pleasant warmth covers your whole body, you are too lazy to move, you feel good. Your breathing is completely calm. Your arms, legs, whole body are relaxed. A feeling of pleasant peace fills you from within. You rest, you are lazy. Pleasant laziness spreads throughout the body. You enjoy complete peace and relaxation, which brings you strength and good mood. Stretch, shake off your laziness and, on the count of three, open your eyes. You feel well rested and in a cheerful mood. "Waterfall" Imagine that you are standing near a waterfall. Wonderful day, blue sky, warm sun. The mountain air is fresh and pleasant. You can breathe easily and freely. But our waterfall is unusual; instead of water, soft white light falls in it. Imagine yourself standing under this waterfall and feel this beautiful white light flowing over your head. You feel it pouring over your forehead, then over your face, down your neck... White light flows over your shoulders... helping them become soft and relaxed... (pause - stroking the children). And the gentle light flows further along the chest of..., along the stomach of... Let the light stroke your hands and fingers. The light flows through your legs, and you feel how your body becomes softer and you relax. This amazing waterfall of white light flows around your entire body. You feel completely calm, and with each breath you relax more and more. Now stretch and on the count of three, open your eyes. The magical light filled you with fresh strength and energy. Relaxation exercises to relieve tension from the muscles of the torso, arms, legs “Sleeping kitten” Imagine that you are cheerful, mischievous kittens. Kittens walk, arch their backs, and wag their tails. But the kittens got tired...they started yawning, lay down on the mat and fall asleep. The kittens' bellies rise and fall evenly, they breathe calmly (repeat 2 - 3 times). “Bumps” Imagine that you are cubs and your mother bear is playing with you. She throws bumps at you. You catch them and squeeze them forcefully in your paws. But the cubs are tired and drop their paws along the body - the paws are resting. And the mother 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 felt cold, you were frozen, you wrapped your arms around yourself, pressed your head to your hands - you warmed up. We warmed up, relaxed... But then the cold wind blew again... (repeat 2-3 times). “Sun and Cloud” Imagine yourself sunbathing in the sun. But then the sun went behind the cloud, it became cold - everyone huddled together to warm up (hold their breath). The sun came out from behind the clouds, it became hot - everyone relaxed (as they exhaled). Repeat 2 – 3 times. "Jewel" Imagine that you are holding something very valuable and dear to you in your fists, and someone wants to take it away from you. You clench your fists tighter and tighter... even tighter, your bones have already turned white, your hands begin to tremble... But the offender has 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 sand” Imagine that you are sitting on the seashore. Pick up sand in your hands (as you inhale). Clenching your fingers tightly into a fist, hold the sand in your hands (hold your breath). Sprinkle sand on your knees, gradually opening your hands and fingers. Let your arms fall powerlessly along your body, too lazy to move your heavy arms (repeat 2-3 times). "Ant" Imagine that you are sitting in a clearing, the sun is gently warming you. An ant crawled onto my toes. Pull your socks towards yourself with force, keep your legs tense and straight. Let's listen to which finger the ant is sitting on (holding your breath). Let's throw the ant off our feet (as we exhale). Socks go down - to the sides, relax your legs: rest your legs (repeat 2-3 times). Relaxation exercises to relieve tension from facial muscles "Smile" |
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Imagine that you see in front of you in the picture a beautiful sun, whose mouth has spread into a wide smile. Smile back at the sun and feel how the smile goes into your hands, reaching your palms. Do it again and try to smile wider. Your lips stretch, the muscles of your cheeks tense... Breathe and smile..., your arms and hands 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. It ran further down the face. Gently 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 the head, neck, tummy, arms, legs. He climbed up the collar - pet him there too. He is not a mischievous person - he catches and caresses you, and you pet him and make friends with him (repeat 2-3 times). "Bee" Imagine a warm, summer day. Expose your face to the sun, your chin will also sunbathe (unclench your lips and teeth as you inhale). A bee is flying, about to land on someone's tongue. Close your mouth tightly (hold your breath). When chasing away a bee, you can vigorously move your lips. The bee flew away. Open your mouth slightly and exhale lightly (repeat 2-3 times). "Butterfly" Imagine a warm, summer day. Your face is tanning, your nose is also tanning - expose 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 upward, leave your mouth half open (hold your breath). To chase away the butterfly, you can vigorously move your nose. The butterfly flew away. Relax the muscles of the lips and nose (as you exhale) (repeat 2-3 times). |
RELAXATION FOR PREPARATORY CHILDREN
TO SCHOOL GROUPS.
"Fight"
Target: relax the muscles of the lower face and hands.
"You and a friend have had a fight. A fight is about to break out. Take a deep breath, clench your jaw tightly. Fix your fingers in fists, press your fingers into your palms until it hurts. Hold your breath for a few seconds. Think: maybe you shouldn’t fight? Exhale and relax. Hurray! The troubles are over! " This exercise is useful to carry out not only with anxious, but also with aggressive children.
"Balloon"
Target: relieve tension, calm children. All players stand or sit in a circle.
The presenter gives instructions: “Imagine that now you and I are going to inflate balloons. Inhale the air, bring an imaginary balloon to your lips and, puffing out your cheeks, slowly inflate it through parted lips. Watch with your eyes how your balloon gets bigger and bigger. "As the patterns on it become larger and larger. Have you imagined it? I also imagined your huge balls. Blow carefully so that the ball does not burst. Now show them to each other." The exercise can be repeated 3 times.
"The Ship and the Wind"
Target: set the group up for work, especially if the children are tired.
“Imagine that our sailboat is sailing through the waves, but suddenly it stopped. Let’s help it and invite the wind to help. Inhale the air, draw in your cheeks strongly... Now exhale noisily through your mouth and let the wind break free pushes the boat. Let's try again. I want to hear how the wind rustles! "The exercise can be repeated 3 times.
"Gift Under the Tree"
Target: relaxation of facial muscles, especially around the eyes.
"Imagine that the New Year holiday is coming. You have been dreaming about a wonderful gift for a whole year. So you approach the tree, close your eyes tightly and take a deep breath. Hold your breath. What lies under the tree? Now exhale and open your eyes. Oh, miracle! The long-awaited toy is in front of you! Are you happy? Smile." After completing the exercise, you can discuss (if the children want) who dreams of what.
"Pipe"
Target: relaxation of facial muscles, especially around the lips.
"Let's play the pipe. Take a shallow breath, bring the pipe to your lips. Start exhaling slowly, and as you exhale, try to stretch your lips into a tube. Then start over. Play! What a wonderful orchestra!" All of the above exercises can be performed in a group, sitting or standing at tables.
" Flower "
Goals: relieving psycho-emotional stress.
With calm, relaxing music, show your child photographs of various flowers; if there are indoor flowers, let him come up to them and touch the leaves. You can offer to water the flowers. Ask which flower did he like best? What kind of flower would he like to become? Then say:
« You chose a wonderful flower! And now you can turn into him. Let's try! Squat down, lower your head and arms. Imagine that you are a small seed from which a large and beautiful flower will grow. Did you imagine? Great! Now a warm, warm ray of sun has reached the earth and warmed you. Then a sprout sprouted. And so, a beautiful flower began to grow from the sprout. You began to grow! Start standing up slowly. Grow and grow... and now you are so big! Now spread your arms to the sides. You bask in the sun, exposing every petal to warmth and light. Smile, lift your chin, imagine that you are looking at the sun, slowly turn your head left and right. You feel calm and pleasant. You feel very good. Now put your palms together. Let it be a bud. The breeze is blowing on it - blow on your palms. The bud does not open. And the wind continues to blow. It's getting stronger. Blow your palms harder and harder! But then the sun came out and the wind died down. Warm your palms with your breath. It became warm and good. The bud began to open. Start slowly spreading your fingers to the side. The bud has opened! Smile at him.
Note: At the end of the exercise, you can invite the child to draw a flower, which he was, and come up with a story about him.
"Storm at Sea"
Target:
"Storm"
Target:
"Waterfall"
Target: This imagination game will help children relax.
"Sit comfortably and close your eyes. Inhale and exhale deeply 2-3 times. Imagine that you are standing near a waterfall. But this is not an ordinary waterfall. Instead of water, a soft white light falls down. Now imagine yourself under this waterfall and feel how this beautiful white light flows over your head... You feel how your forehead relaxes, then your mouth, how your neck muscles relax... White light flows over your shoulders, the back of your head and helps them become soft and relaxed. from your back, and you notice how the tension in your back disappears, and it also becomes soft and relaxed.
And the light flows through your chest, through your stomach. You feel how they relax and you yourself, without any effort, can inhale and exhale deeper. This makes you feel very relaxed and pleasant. Let the light also flow through your hands, through your palms, through your fingers. You notice how your arms and hands become softer and more relaxed. The light also flows through your legs, down to your feet. You feel that they too relax and become soft. This amazing waterfall of white light flows around your entire body. You feel completely calm and serene, and with each inhalation and exhalation you relax more deeply and are filled with fresh strength... (30 seconds).
Now thank this waterfall of light for relaxing you so wonderfully... Stretch a little, straighten up and open your eyes." After this game, you should do something calm.
"Dancing Hands"
Target: If children are restless or upset, this game will give them (especially upset, restless) the opportunity to clarify their feelings and relax internally.
"Lay out large sheets of wrapping paper (or old wallpaper) on the floor. Take 2 crayons each. Choose a crayon in the color you like for each hand. Now lie with your back on the laid out paper so that your arms, from hand to elbow, are above the paper. ( In other words, so that the children have room to draw.) Close your eyes, and when the music starts, you can draw on the paper with both hands. Move your hands to the beat of the music. Then you can see what happened" (2-3 minutes ).
"Blind Dance" ( The game is played to music).
Target: developing trust in each other, relieving excess muscle tension.
“Split into pairs. One of you gets a blindfold, he will be “blind”. The other will remain “sighted” and will be able to lead the “blind”. Now hold hands and dance with each other to light music (1-2 minutes). Now switch roles. Help your partner tie the headband." As a preparatory step, you can sit the children in pairs and ask them to hold hands. The one who sees moves his hands to the music, and the blindfolded child tries to repeat these movements without letting go of his hands for 1-2 minutes. Then the children change roles. If an anxious child refuses to close his eyes, reassure him and do not insist. Let him dance with his eyes open. As the child gets rid of anxiety, you can start playing the game not while sitting, but moving around the room.
"Storm at Sea"
Target: relax the muscles of the body, arms, develop plasticity.
Children stand in a circle, depicting the stormy waves of the sea; Some of the children depict fish that hide on the bottom of the sea, seagulls that quickly flap their wings and hide on the shore.
"Storm"
Target: relax the muscles of the arms and legs, develop plasticity.
Children stand in a circle. The teacher tells the children that before a thunderstorm it is usually very quiet and asks the children to freeze. Then distant quiet sounds are heard: children rubbing palm against palm. The sounds gradually intensify: children clap their hands, first quietly, then louder. A thunderstorm can already be heard: children are stamping their feet. A thunderstorm is in full swing: children loudly stomp their feet and clap their hands. But now the thunderstorm begins to subside: all movements are in reverse order.
"Tree"
Standing or sitting at a table, place your legs together, feet should be pressed to the floor, arms down, back straight. Take a calm breath in and out, calm your breathing and smoothly raise your arms up. Hold them at ear level, palms facing each other, fingers together. Stretch your whole body. Focus your attention on your spine. Breathing is voluntary, calm. As you stretch up, imagine a strong, strong tree. Its roots are deeply rooted in the ground. A tall, slender trunk reaches towards the sun. Your body, like a tree, fills with strength, vigor, and health. Hold the pose for 15-20 seconds. Then gently lower your arms and relax, taking two or three calm breaths in and out, lengthening the exhalation.
"Divine Vine"
Performed sitting or standing, arms down. Place your hands behind your back and clasp your palms together. Then, turning your folded hands with your fingers up, position your hands so that the entire length of your little fingers touches your spine. Raise your elbows, straighten your back, expand your chest as much as possible, and pull your shoulders back. Breathing is voluntary, calm. Hold the pose for 20 - 30 seconds. Then slowly return to the starting position. Stroke your wrists, relieve tension from them, shake your hands and breathe calmly. The very name of the pose speaks of its beauty. Your back becomes straight, your muscles are strong, your arms are flexible. You can breathe easily and freely. The chest has opened, tension has gone away, the heart works evenly.
If children, sitting at the table during the teacher’s explanation, replace the traditional folding of their arms (at least sometimes) with this pose, then their back will always be straight.
"Swan"
Sit with your back touching the back of the chair, or stand up straight. Lower your arms, pull your shoulders back. Clasp your hands behind your back and slowly lift them up without tilting your torso. Pay attention to the area between your shoulder blades, feel the warmth between them and smoothly lower your arms. Relax by taking a few calm breaths in and out.
This exercise helps relieve tension in the back, strengthens the back muscles, improves blood circulation in the spine and mobility in the shoulder joints. Notice that when you sit for a long time, you involuntarily want to pull your arms back, the body itself asks for this. So help him.
"Crossroads"
Stand or sit up straight. Pull your right arm upward with force, lower your left one down. Then lower your right hand down the spine, palm facing the spine. The left hand is turned back to the back so that the middle finger touches the spine, and reaches for the right hand. Try to clasp your fingers together. Keep your head straight, press your elbow raised up to your head. Hold this position for 10-15 seconds. Then lower your arms and rest. Repeat the exercise, changing the position of your hands.
This exercise is useful not only for strengthening the spine, it improves its condition in cases of curvature and other postural disorders. If the spine is curved to the right, hold your right hand from below longer; if it is curved to the left, hold your left hand. The cross pose allows you to restore shoulder muscles when they are atrophied, helps regulate blood pressure, and is useful for insomnia.
"Twisting"
Sit on a chair with your side to the back, feet together. Hold the right side of the back of the chair with your right hand, and the left side with your left. Slowly, as you exhale, twist your upper torso so that your chest becomes parallel to the back of the chair (your head can be turned in any direction). Stay in this position for 5-10 seconds. Focus your attention on your spine. Return to the starting position, take a few breaths and exhales and repeat the exercise with a twist in the other direction, changing the starting position on the chair.
This exercise helps relieve tension in the back muscles, strengthens the shoulder girdle, improves blood supply to the spine and relieves mental fatigue. Focusing on your breathing can help relax your back muscles and calm your brain.
Relaxation in the kinesiology system for infants and young children in preschool educational institutions
Relaxation is a health-saving technology. This technique allows you to identify the child’s hidden abilities and expand the possible boundaries of the brain. Many exercises are aimed at developing physical and psychophysiological qualities, maintaining health and preventing deviations in their development. Bodily movements – develop interhemispheric interaction, relieve involuntary, unintentional movements and muscle tension.
Relaxation exercises help to relax, relieve tension, promote emotional well-being and strengthen the child’s nervous system.
Kinesiological exercises can be used both in correctional and developmental classes themselves, as dynamic pauses (rest periods), and before classes, as an organizing link that sets up the child’s body for fruitful work during classes, during the adaptation period, in case of sleep disturbances and hyperactivity.
This development can serve as a practical guide for educators and can be used as a card index.
Relaxation exercises for young children
1. Path.
We walk along the path
And we hit our palms: clap-clap-clap!
Now let's go home
And let's rest a little.
Walking in different directions with clapping gives way to peace. Children sit on chairs and sit quietly for 1-2 minutes.
2. Carrot
Here's a carrot, red head.
Here is a turnip, yellow and strong.
Here's a zucchini - a round barrel!
Children stand in a circle, bend forward, and when they hear the word “here,” they 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, don't be sorry!
Just don't kill us,
Knock on our window.
Children clench their fists, then open their palms, make a “house” over their heads, then sit on chairs and hide from the rain.
4. Fungus
We'll go to the woods
We'll find the fungus!
He's so small
It will grow big soon!
Children walk around the group, accompanying the words with movements, squat down, straighten up at the last words, stand on their tiptoes and raise their arms up. Perform 2-3 times.
5. Cat
Like our cat
The fur coat is very good
Soft, fluffy,
White, clean.
Children look at the bear, dance with it, then pass it to each other and stroke its fur coat.
6. Hands and feet
Clap-clap, where are our hands?
Top top, where are our legs?
Clap-clap, here are our hands!
Top, top, here are our legs!
Children stand in a circle, perform movements, at the end of the exercise, drop their hands down
and pat your knees.
7. Doll
I'll put the doll to bed,
I'll start humming a song.
Bye-bye, bye-bye!
Doll, close your eyes!
Children take the dolls, walk around the room with them, sing and put the dolls to sleep.
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 out their arms, flexing their fingers with tension, like pussy claws; at the end of the exercise, relax their arms 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!
The movements are performed to the music. Children run and, imitating birds, wave their arms, then sit on chairs, holding their legs up, trying not to touch the floor.
10. Snowflakes.
We are white snowflakes
Like light fluffs,
We spin, we fly,
We rejoice and melt...
Children dance to the music, at the end of the exercise they slowly lower themselves onto the carpet and continue listening to the music for 2-3 minutes with their eyes closed.
11. Horses
We are funny horses
All the kids are jumping with us,
Now let's go home
And let's rest a little.
Children run, imitate horses, then start walking calmly and sit on the carpet or on chairs. The teacher strokes the “obedient horse.”
12. Bunny
The bunny jumps under the bush,
Got wet, poor thing, in the rain.
Look how wet you are!
Hide, bunny, under the stump!
Children jump like bunnies, then squat down and 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, run in place, jump, clap, ending with exercise squats, then children listen to music while sitting on the carpet.
14. Sledge
It's winter. All around is white,
There was a lot of snow.
There is a mountain in our yard,
Everyone has been riding since the morning.
The sled is rolling down!
Anyone on the hill, beware!
Children run after each other in a circle. On the last lines, the children run away and sit on chairs. Performed 2-3 times.
15. Knock Knock
Knock-knock, tok-tok,
Hit the hammer harder.
Children are building a new house
So that the dolls could live in it.
Children rhythmically knock their fists, then everyone joins hands and raises their hands up. Repeated 2-3 times.
16. Airplane
We'll build the plane ourselves
Let's fly over the forests.
Let's fly over the forests,
And then we'll go back to mom.
The exercise is performed on the carpet, arms to the sides, tension will be replaced by relaxation.
17. Machine porridge
Eat, Masha, delicious porridge,
For your feet to stomp,
To make the hands clap.
For a fun walk,
So that Masha can sleep better!
Words are accompanied by movements. At the end of the exercise, the children sit on chairs, put their palms on their cheeks, and calm down.
18. Cloud
I'll fly above the clouds
Above the ground, above the ground.
I will see a house from the sky,
Your own kindergarten, your own kindergarten.
The exercise is performed on the carpet. Children lie with their eyes closed, listening to the teacher. Continue listening to quiet, calm music for 3-5 minutes.
19. What hurts?
We need to treat Misha,
Bunny and Petya.
Very kind doctors
They come to the children!
The teacher plays the role of a doctor and asks: What hurts? The children show their arms or legs, the teacher strokes them and everything goes through.
20. Salute
Children sing songs
They play and dance.
And for daddy there are fireworks
Let's draw today!
When children hear the word “fireworks,” they wave colored ribbons; the exercise develops attention, coordination, and range of motion. Conducted before the start of the lesson.
21. Sunny
The sun looks out the window,
Straight to our room.
We will clap our hands -
Very happy about the sun!
Children stand in a circle or sit on chairs, stretch their arms forward with their fingers apart, then clap their hands, smile and stroke their cheeks.
22. Ball
Girls and boys
They bounce like balls.
Jump-jump, jump-jump!
Pop, pop and silence!
Children jump, then stop, squat or sit on chairs.
23. Fish
There is clean water in the jar,
Let's put the fish there.
There will be fish playing there,
Swim, wag your tail.
Children imitate the movements of fish fins, moving around the room smoothly and quietly. 2-3 min.
24. Cockerel
Cockerel, cockerel, golden comb!
Oil head, silk beard!
Why do you get up early and don’t let the kids sleep?
Children stroke their heads, chests, and repeat the words after the teacher.
25. Bear
A clubfooted bear is walking through the forest,
He collects cones and sings songs.
Children imitate the movements of the bear, alternate walking with bending, and repeat words.
26. Warm - cold.
Like a thin snowball
A little white snow fell.
So that our feet don't get cold,
We'll stomp around a little.
The movements are performed alternately: children rub their palms and stomp their feet.
27. Walk
The bear was walking through the forest
And I collected flowers.
Mishenka walked for a long time,
Mishutka sat down and dozed off.
Children walk around the room, then sit on chairs, calm down and close their eyes.
28. Flower
Here the flower grows,
Grows up, blossoms,
Opens the petals
The sun greets you in the morning!
Children imitate an opening flower; at the end of the exercise, their palms are open towards the sun.
29. Family
This finger is grandpa
This finger is grandma
This finger is 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. Water
Water, water, wash my face!
To make your eyes sparkle, to make your cheeks blush,
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. Mosquito
A mosquito has arrived
On a balloon.
Fly away, mosquito,
So that the balloon doesn't burst!
Children “catch” a mosquito, chase it away, wave their arms and show how big our ball is. Repeated 2-3 times.
32. Butterfly
On the green on the meadow
Butterflies fly
And from flower to flower
They flutter merrily.
Children run around flapping their arms like wings. They squat periodically, then continue the exercise again.
Relaxation(from Latin relaxation - weakening, relaxation) - deep muscle relaxation, accompanied by the release of mental tension. Relaxation can be either involuntary or voluntary, achieved as a result of the use of special psychophysiological techniques.
Relaxation and meditation methods are shown not only for adults, they are also useful for children. Relaxation of preschool children requires a special view and approach. The main thing is to learn how to use it correctly and skillfully. The ability to relax will help children relieve tension, others - to concentrate and relieve excitement. Relaxation is induced through specially selected gaming techniques. Each one is given a figurative name, which captivates children. They perform relaxing exercises, not just imitating the leader, but transforming themselves, entering into a given image.
If “Relaxation breaks” are included in the daily routine of a kindergarten, this will have a beneficial effect on the child’s nervous system. Since the nervous system of a preschool child is far from perfect. It is difficult for children to control the processes of excitation and inhibition of the nervous system. This explains restless sleep or problems falling asleep after active games. First of all, this applies to active children. To form a child’s emotional stability, it is important to teach him how to control his body.
In the process of development, education and training, children receive a huge amount of information that they need to learn. Active mental activity and accompanying emotional experiences create excessive excitement in the nervous system, which, accumulating, leads to tension in the muscles of the body. The ability to relax allows you to eliminate anxiety, excitement, stiffness, restore strength, and increase your energy supply.
Moods for relaxation
When using relaxation techniques, it is important to adhere to the technique of a gradual transition into a state of relaxation. It is recommended to perform the exercises accompanied by pleasant, calm music.
Stage 1
Lie down comfortably and relax.
Stage 2
Feel and “examine” your entire body with your mind’s eye, evoking 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
A feeling of pleasant warmth, pleasure, peace, comfort from a relaxed body.
Introductory part before each setting
Children lie down on the carpet and make themselves more comfortable. The arms are extended along the body, relaxed. Legs straight, not crossed. Quiet calm music is playing.
Leading.“Lie down more comfortably. Close your eyes. We breathe calmly and evenly. Let's give our legs and arms a rest, stretch and relax them. Let's be silent and listen to the sounds around us... (pause). Listen to your breathing... (pause) Breathing is smooth and calm. Allow your body to 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 cheerful. They cheat you and you become lighter and lighter. Your whole body becomes light and weightless. And the arms are light, and the legs have become light, light. The balloons rise higher and higher. A warm gentle breeze is blowing, it gently blows on each ball... (pause - stroking the children). Blows on the ball..., caresses the ball... You feel at ease, calm. You fly where the gentle breeze blows. But now it's time to return home. You are back in this room. 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 feel warm and comfortable. With each inhalation and exhalation, you begin to slowly and smoothly rise into the air, higher and higher, towards the very clouds. Your arms are light, light, your legs are light. your whole body becomes light as a cloud. Here you are swimming up to the largest and fluffiest, 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 tender cloud... (pause - stroking the children). Strokes..., strokes... You feel good and pleased. 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 had a good rest on the cloud.
“Lazy people”
Today my children did a lot of activities, played and were probably tired. I suggest you be a little lazy. Imagine being lazy and lounging on a soft, fluffy carpet. Everything around is quiet and calm, you breathe easily and freely. A feeling of pleasant peace and relaxation covers your entire body. You rest quietly, you are lazy. Your hands are resting, your legs are resting... (pause - stroking the children). Your arms are resting..., your legs are resting... Pleasant warmth covers your whole body, you are too lazy to move, you feel good. Your breathing is completely calm. Your arms, legs, whole body are relaxed. A feeling of pleasant peace fills you from within. You rest, you are lazy. Pleasant laziness spreads throughout the body. You enjoy complete peace and relaxation, which brings you strength and good mood. Stretch, shake off your laziness and, on the count of three, open your eyes. You feel well rested and in a cheerful mood.
"Waterfall"
Imagine that you are standing near a waterfall. Wonderful day, blue sky, warm sun. The mountain air is fresh and pleasant. You can breathe easily and freely. But our waterfall is unusual; instead of water, soft white light falls in it. Imagine yourself standing under this waterfall and feel this beautiful white light flowing over your head. You feel it pouring over your forehead, then over your face, down your neck... White light flows over your shoulders... helping them become soft and relaxed... (pause - stroking the children). And the gentle light flows further along the chest of..., along the stomach of... Let the light stroke your hands and fingers. The light flows through your legs and you feel how your body becomes softer and you relax. This amazing waterfall of white light flows around your entire body. You feel completely calm, and with each breath you relax more and more. Now stretch and on the count of three, open your eyes. The magical light filled you with fresh strength and energy.
Relaxation exercises to relieve tension from the muscles of the torso, arms, legs:
“Sleeping kitten”
Imagine that you are cheerful, mischievous kittens. Kittens walk, arch their backs, and wag their tails. But the kittens got tired...they started yawning, lay down on the mat and fall asleep. The kittens' bellies rise and fall evenly, they breathe calmly (repeat 2 - 3 times).
“Bumps”
Imagine that you are cubs and your mother bear is playing with you. She throws bumps at you. You catch them and squeeze them forcefully in your paws. But the cubs are tired and drop their paws along the body - the paws are resting. And the mother 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 felt cold, you were frozen, you wrapped your arms around yourself, pressed your head to your hands - you warmed up. We warmed up, relaxed... But then the cold wind blew again... (repeat 2-3 times).
“Sun and Cloud”
Imagine yourself sunbathing in the sun. But then the sun went behind the cloud, it became cold - everyone huddled together to warm up (hold their breath). The sun came out from behind the clouds, it became hot - everyone relaxed (as they exhaled). Repeat 2 – 3 times.
"Jewel"
Imagine that you are holding something very valuable and dear to you in your fists and someone wants to take it away from you. You clench your fists tighter and tighter... even tighter, your bones have already turned white, your hands begin to tremble... But the offender has 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 sand”
Imagine that you are sitting on the seashore. Pick up sand in your hands (as you inhale). Clenching your fingers tightly into a fist, hold the sand in your hands (hold your breath). Sprinkle sand on your knees, gradually opening your hands and fingers. Let your arms fall powerlessly along your body, too lazy to move your heavy arms (repeat 2-3 times).
"Ant"
Imagine that you are sitting in a clearing, the sun is gently warming you. An ant crawled onto my toes. Pull your socks towards yourself with force, keep your legs tense and straight. Let's listen to which finger the ant is sitting on (holding your breath). Let's throw the ant off our feet (as we exhale). Socks go down - to the sides, relax your legs: rest your legs (repeat 2-3 times).
Relaxation exercises to relieve tension from facial muscles
"Smile"
Imagine that you see in front of you in the picture a beautiful sun, whose mouth has spread into a wide smile. Smile back at the sun and feel how the smile goes into your hands, reaching your palms. Do it again and try to smile wider. Your lips stretch, the muscles of your cheeks tense... Breathe and smile..., your arms and hands 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. It ran further down the face. Gently 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 the head, neck, tummy, arms, legs. He climbed up the collar - pet him there too. He is not a mischievous person - he catches and caresses you, and you pet him and make friends with him (repeat 2-3 times).
"Bee"
Imagine a warm, summer day. Expose your face to the sun, your chin will also sunbathe (unclench your lips and teeth as you inhale). A bee is flying, about to land on someone's tongue. Close your mouth tightly (hold your breath). When chasing away a bee, you can vigorously move your lips. The bee flew away. Open your mouth slightly and exhale lightly (repeat 2-3 times).
"Butterfly"
Imagine a warm, summer day. Your face is tanning, your nose is also tanning - expose 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 upward, leave your mouth half open (hold your breath). To chase away the butterfly, you can vigorously 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 sunbathes, the gentle sun caresses you (facial muscles are relaxed). But then a butterfly flies and lands 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 has flown away, and the sun is warming (relaxation of the facial muscles) (repeat 2-3 times).
Relaxation exercises focusing on breathing:
“Blow out the candle.”
Take a deep breath, drawing as much air into your lungs as possible. Then, stretching out your lips with a tube, slowly exhale, as if blowing on a candle, while pronouncing the sound “u” for a long time.
“Lazy cat.”
Raise your arms up, then stretch them forward, stretching like a cat. Feel the body stretch. Then sharply lower your hands down, pronouncing the sound “a”.
Exercises to relax facial muscles:
“Naughty cheeks.”
Take in air, puffing out your cheeks strongly. Hold your breath, slowly exhale the air, as if blowing out a candle. Relax your cheeks. Then close your lips with a tube, inhale the air, sucking it in. The cheeks are drawn in. Then relax your cheeks and lips.
“Mouth sealed.”
Purse your lips so that they are not visible at all. Close your mouth tightly, squeezing your lips very, very tightly. Then relax them:
I have my own secret, I won’t tell it to you, no (purse lips).
Oh, how difficult it is to resist saying nothing (4–5 s).
I will still relax my lips and leave the secret to myself.
“The angry one has calmed down.”
Tighten your jaw, stretching your lips and exposing your teeth. Growl as much as you can. Then take a few deep breaths, stretch, smile and, opening your mouth wide, yawn:
And when I get really angry, I tense up, but I hold on.
I squeeze my jaw tightly and scare everyone with a growl (growl).
So that the anger flies away and the whole body relaxes,
You need to take a deep breath, stretch, smile,
Maybe even yawn (open your mouth wide and yawn).
Exercises to relax the neck muscles:
"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 and exhale. The movement is repeated 2 times in each direction. Then return to the starting position, relax the muscles:
Curious Varvara looks left, looks right.
And then forward again - here he will rest a little.
Raise your head up and look at the ceiling for as long as possible. Then return to the starting position, relax the muscles:
And Varvara looks up the longest and farthest!
Coming back – relaxation is nice!
Slowly lower your head down, pressing your chin to your chest. Then return to the starting position, relax the muscles:
Now let's look down - the neck muscles have tensed!
Let's go back - relaxation is nice!
Exercises to relax arm muscles:
"Lemon".
Lower your hands down and imagine that in your right hand there is a lemon from which you need to squeeze the juice. Slowly clench your right hand into a fist as tightly as possible. Feel how tense your right arm is. Then throw the “lemon” and relax your hand:
I will take a lemon in my palm.
I feel like it's round.
I squeeze it slightly -
I squeeze out lemon juice.
Everything is fine, the juice is ready.
I throw in the lemon and relax my hand.
Perform the same exercise with your left hand.
"Pair"(alternating movement with tension and relaxation of the arms).
Standing opposite each other and touching your partner’s palms forward, straighten your right arm with tension, thereby bending your partner’s left arm at the elbow. At the same time, the left arm is bent at the elbow, and the partner’s is straightened.
"Vibration".
What a wonderful day today!
We will drive away melancholy and laziness.
They shook their hands.
Here we are healthy and cheerful.
Exercises to relax the leg muscles:
"Deck".
Imagine yourself on a ship. Rocks. To avoid falling, you need to spread your legs wider and press them to the floor. Clasp your hands behind your back. The deck rocked - transfer your body weight to your right leg, press it to the floor (the right leg is tense, the left leg is relaxed, slightly bent at the knee, with the toe touching the floor). Straighten up. Relax your leg. It swayed in the other direction - I pressed my left leg to the floor. Straighten up! Inhale-exhale!
The deck began to rock! Press your foot to the deck!
We press our leg tighter and relax the other.
"Elephant".
Place your feet firmly, then imagine yourself as an elephant. Slowly shift your body weight onto one leg, raise the other high and lower it to the floor with a “rumble.” Move around the room, alternately raising each leg and lowering it with the foot hitting the floor. Say “Wow!” as you exhale.
“Horses.”
Our legs flashed
We'll gallop along the path.
But be careful
Don't forget what to do!
Exercises to relax the whole body:
“Birds.”
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 inhaled its light aroma, and now they flew to the tallest linden tree, sat on its top and felt the sweet smell of a flowering tree. But a warm summer breeze blew, and the birds, along with its gust, rushed to the babbling forest stream. Sitting on the edge of the stream, they cleaned their feathers with their beaks, drank clean, cool water, splashed around and rose up again. Now let’s land in the coziest nest in a forest clearing.
"Snow Woman"
Children imagine that each of them is a snow woman. Huge, beautiful, sculpted 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. Now it starts to get hot, and the snow woman begins to melt. Next, the children depict how the snow woman melts. First the head melts, then one hand, then the other. Gradually, little by little, the torso begins to melt. The snow woman turns into a puddle that spreads across the ground.
"Bell".
Children lie on their backs. They close their eyes and relax to the sound of the lullaby “Fluffy Clouds.” “Awakening” occurs to the sound of a bell.
“Summer day.”
Children lie on their backs, relaxing all their muscles and closing their eyes. Relaxation takes place to the sound of calm music:
I'm lying in the sun,
But I don't look at the sun.
We close our eyes and rest.
The sun strokes our faces
May we have a good dream.
Suddenly we hear: bom-bom-bom!
Thunder came out for a walk.
Thunder rolls like a drum.
"Silence".
Hush, hush, silence! You can't talk! We are tired - we need to sleep - we will lie down quietly on the bed and sleep quietly.
Children really like doing such exercises, because they have an element of play. They quickly learn this difficult skill of relaxing.
Having learned to relax, each child receives what he previously lacked. This equally applies 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, excited, restless children gradually become more balanced, attentive and patient. Children who are inhibited, constrained, lethargic and timid acquire confidence, cheerfulness, and freedom in expressing their feelings and thoughts.
Such systematic work allows the child’s body to relieve excess tension and restore balance, thereby maintaining health.
"Slow motion".
Children sit closer to the edge of the chair, lean on the back, place their hands loosely on their knees, legs slightly apart, close their eyes and sit quietly for a while, listening to slow, quiet music:
Everyone can dance, jump, run, and draw.
But not everyone knows how to relax and rest.
We have a game like this - very easy, simple.
Movement slows down and tension disappears.
And it becomes clear - relaxation is pleasant!
Exercise "Strongman".
Perform contrast tension and relaxation of the shoulder girdle, arms and legs, imagining that you: hold heavy weights in your hands (with your leg, on your shoulder); lift a heavy basket of apples over your head; push up the barbell; holding the closing door with your foot, pushing apart the tightly intertwined branches of trees in the thicket with your hands.
Exercise "Scales".
Invite the child (hereinafter R.) to imagine that his palms are cups of scales. If necessary, actually “load” the scales by pressing with your own hand or placing some kind of “weight” on them.
Stand with your hands in front of your chest, palms up, fingers facing each other, elbows to the sides. Take a long breath through your nose and hold your breath. “Balance” the scales.
Slowly extend one arm above your head, turning the hand, and look at it. Lower the other hand down, holding the hand horizontally, palm down, fingers away from you. Pull it out forcefully: there is a weight on this scale. Exhale slowly, relax. Repeat the exercise, changing the position of your hands. A similar exercise can be performed lying down, with your legs becoming the weights.
Exercise "Swinging Tree".
It is constructed similarly to the previous exercise (roots - legs, trunk - torso, crown - arms and head), which can be performed both sitting and standing. It is important that each R. imagines himself as “his” tree: after all, spruce, birch and willow react very differently to the breeze, the onset of a storm and a hurricane.
Exercise “A blade of grass in the wind.”
R. depicts a blade of grass with his whole body (sit on your heels, stretch your arms up, take a breath). The wind begins to blow, and the blade of grass bends to the ground (exhaling, bend your torso forward until your chest touches your hips; at the same time, stretch your arms forward, palms on the floor; without changing the position of your torso, pull your arms along the floor even further forward). The wind subsides, the blade of grass straightens and reaches towards the sun (as you inhale, return to the starting position, stretch upward).
Exercise "Sailboat".
R. depicts a boat with a sail: kneel down, toes pointed, toes touching each other, heels slightly apart; sit on your heels or between them, interlace your fingers behind your back, secure them under your feet or on your heels. The wind blew, and the sail straightened out and inflated (as you exhale, without releasing your arms, stick out your chest, squeeze your shoulder blades together, throw your head back). The wind has died down and the sail has “faded” (as you exhale, lower your head as low as possible, your back becomes round). Return to starting position.
Exercise "Dragon".
The child depicts a dragon flying around his domain on patrol: his legs are shoulder-width apart, slightly bent at the knees, springing in time with his winged arms. Then he lands on the island and begins to “stir” the sea with his tail.
Exercise “Motor repertoire”.
Children are encouraged to move freely around the room in a variety of ways, without touching each other and focusing on the sensations that arise in the body. They can move at different speeds: slowly, as quickly as possible (slowly), a little slower, etc.; with different levels of tension (maximally tense, alternating tension-relaxation of different muscle groups, maximally relaxed). During this process, they are asked to remember and reproduce (with their body) various sensations: cold, heat, delicious food, unpleasant odors, strong wind in the back, etc. These and the following exercises are aimed at expanding the range of movements in the following parameters: fast - slow , soft - hard, strong - weak; heavy - light, continuous - jerky, free - with resistance.
Exercise “Fish and algae”.
Exercises with changing roles: smooth, light movements of algae - in place, and fish - with movement in the “water”.
Exercise "Fire and Ice".
Starting position: standing in a circle. At the command “Fire!” – children begin intense movements with their whole body. Each R. chooses the smoothness and intensity of movements arbitrarily. At the command “Ice!” – the children freeze in the position in which the team caught them, straining their entire body to the limit. The teacher (hereinafter P.) alternates both commands several times, changing the execution time of both.
Exercise “Country of Dolls”.
Someday all people grow up and forget that they were children. The toys that we loved so much as children do not disappear without a trace. They simply go to their own country, where we are going today, becoming different “dolls” for a short time.
“Free Doll”: individual dance in the image that R chooses.
“Gutta-percha doll”: movements are soft, smooth; the body is completely relaxed (body “without bones”). “Plastic doll”: tense body, complete movements.
“Puppet”: a doll that the puppeteer - P. or another R. - sets in motion with the help of strings tied to various parts of its body. This exercise is aimed at awareness of the centers of movement.
Exercise "Sprout".
I. p. - squatting; bend your head towards your knees, clasping them with your hands.
Imagine that you are a small sprout that has just emerged from the ground. You grow, gradually straightening up, opening up and rushing upward. I will help you “grow”.
It is called a part of the body that is activated at the moment while others are absolutely passive. On the count of 1, the legs slowly straighten; 2 – legs continue to “grow”, arms gradually “come to life”, hang like “rags”; 3 – the spine is carefully straightened (from the lower back to the shoulders); 4 – shoulders, neck and head straighten; 5 – we raise our hands up, look at the “sun”, and reach for it. By complicating the task, P. can increase the stages of “growth” to 10-20.
Exercise “Stretched - Broke.”
I. p. - standing. The arms and the whole body are directed upward (do not lift the heels off the floor).
P.: We stretch, we stretch up, higher and higher... We mentally lift our heels off the floor in order to become even higher (heels pressed to the floor)... Now imagine that our hands are broken (cotton), hanging limply. Now the arms “broke” at the elbows (clap), at the shoulders (clap), and fell. The head hung (clap), the waist “broke” (clap), the knees buckled (clap), sank (fell) to the floor... We lie relaxed, limp, comfortable... Listen to yourself.
Exercise "Turnip".
I. p. - squatting, knees spread to the sides, hands tightly clasped in the palms resting on the floor between the legs. From this position, the “turnip” slowly grows until the legs are completely straightened. Then the closed palms slowly rise to chest level, turn the fingers up and rise slightly above the head. There the palms open and spread apart; The “turnip” has grown, its leaves (palms) catch the sun.
Exercise "Pendants".
Children are invited to imagine that they are dolls - puppets, which after the performance hang on a nail in the closet.
Instructions: “Imagine that you are “hung” by your hand, by your finger, by your shoulder, etc. Your body is fixed at one point, everything else is relaxed, dangling.”
The exercise is performed at an arbitrary pace, preferably with your eyes closed.
Exercise "Balloon".
In a standing position, close your eyes, raise your arms up, take a deep breath and draw in air. R. is asked to imagine that he is a large balloon filled with air. You need to fixate in this position for 1-2 minutes, then imagine that a small hole has appeared in the ball. You should slowly release the air while relaxing the muscles of the body: the hands, then the muscles of the shoulders, neck, body, legs, etc.
Exercise "Icicle".
The guys are asked to imagine that he is an icicle. Starting position: standing, with eyes closed, arms raised up. You should fixate in this position for 1-2 minutes. Then R. is asked to imagine that, under the influence of the sun's heat, the icicle he depicts begins to slowly melt. Gradually relax, first the hands, then the muscles of the shoulders, neck, body, and legs.
Olesya Burova
The use of relaxation in working with preschool children
Target: Preserving the physical and psychological health of preschool children.
Tasks:
Education educators self-relaxation techniques.
Psychomuscular training.
Training the ability to regulate your behavioral reactions.
Development of imagination, imaginative thinking.
Relieving psycho-emotional stress.
Calming and organizing excited children (memos).
Creating a positive mood background.
Part 1 Introduction. Theory: "What's happened relaxation. Kinds relaxation»
With the modern pace of life, it is very important to be able to relax.
Nowadays, it is almost impossible for us to avoid a lot of everyday stress.
At the same time, not everyone knows how to recover, relax and cope with stress on their own.
Let's talk about what it is relaxation.
Relaxation is, first of all, relaxation, that is, the process opposite to being in a state of stress.
the main task relaxation– relieving stress or in other words nervous tension.
During times of stress, the human body produces stress hormones that mobilize the strength of our body and allow us to better cope with the task facing us.
But these hormones are only good for the first time.
If a person does not get rid of them in a timely manner, they will begin to suppress the immune system.
A person begins to catch colds often, "waking up" chronic diseases.
In order to prevent yourself from getting sick, you need to conduct sessions every day. relaxation.
Relaxation has no side effects, it can relax you in just half a minute, it does not cause addiction, which is why it is much better than alcohol and various medications.
Experts are convinced that learning to control your body means learning to control your emotions.
Relaxation can improve the state of a person’s hormonal levels.
Methods relaxation has been developed in many ways, many of them have been used since ancient times.
The most ancient methods relaxation– admiring the flames and water. In order to calmly relax in the sunset surf, go to the sea, but with tongues of flame it is much easier - just install a fireplace in the house.
There are several types relaxation: active and passive relaxation.
ACTIVE RELAXATION:
hands:
"Lemon." "Snow Woman"
PASSIVE RELAXATION:
Anti-stress technique "Verbal still life"
Name. Anti-stress technique "Verbal still life"
Purpose.
The technique is aimed at restoring self-control in a stressful situation. A short story is written on paper - a “verbal still life”.
Qualities. Self-control
It's simple. You just need to take a piece of paper (open a notebook or diary on a blank page, create a new text file on your computer) and write ONE sentence. This sentence describes something small, everyday - in a word, a still life.
Why one sentence? This is actually important. When “thoughts are confused,” this first of all leads to the fact that a person’s internal speech is reduced to short, short sentences that are poorly connected with each other. By composing a long, detailed sentence, you will prove to yourself that you can still think tenaciously, competently, and thoughtfully.
Should not be present in a still life person: neither you, nor relatives, nor acquaintances. Don't even start with still life words: “I see.”, “It seems to me.” The still life should be purely DESCRIPTIVE.
For fun, you can count the number of words in the resulting sentences, trying to increase them each time.
Relaxation technique "Blue things"
Name. Relaxation technique "Blue things"
Purpose.
The technique helps you relax and achieve a state of balance.
Qualities. Equilibrium
Content. Close your eyes and try to remember, one by one, different blue things that you have had to deal with in life: blue notebook cover, blue car, blue sky, blue dress. Try not to imagine “blue cover in general”, “blue car in general”, “blue sky in general”. Everything should be specific: “this is the notebook I had in tenth grade,” “this is the car my friend has.”
Blue color relaxes, brings you into a state of balance, and makes you think. After remembering 20-30 different blue things, you will notice a change in your state.
Exercise "Rose bush"
Color meditation.
One of the ways to treat with color is color meditation. It relieves stress, allows you to forget about problems and troubles, and establish a connection with your inner essence. The state of meditation is both concentration and a relaxed mental state at the same time.
White ball energy
It is very important that the conditions for the first attempts at color meditation are as favorable as possible. In the future this will not be so important. So, you need to choose a calm, secluded place. You can meditate with quiet music or in complete silence - whichever you prefer. For a special mood, you can light a candle or an aromatic smoking candle.
Healing blue.
It causes a feeling of freshness, promotes vasoconstriction, soothes pain, suppresses inflammation, has an antiseptic effect. Blue color helps with nervous disorders, fatigue and insomnia.
Healing yellow
Yellow color cleanses the digestive organs, skin, reduces acidity, helps remove bile, and restores the level of minerals. It stimulates intellectual abilities.
Healing green
This color is refreshing and calming. It stimulates the work of the pituitary gland, strengthens muscles and tissues, has an antiseptic and antimicrobial effect.
Healing red
This color helps muscle relaxation, releases heat, and stimulates sexual activity. It regulates liver and kidney function, circulatory organs, increases the hemoglobin content in the blood.
Healing orange
It increases the vitality of the whole organism, normalizes work spleen and pancreas. The color orange has a beneficial effect on the respiratory system, and for bronchial asthma it is useful to combine color meditation with rhythmic gymnastics.
Healing purple
Purple color will help you with insomnia, migraines, and depression. It will lower the temperature, reduce pain, help better
Meditation setting - I am recovering and changing!
endure the busy pace of life.
PART 2. Using exercises on relaxation when working with children.
Modern preschoolers are sometimes no less busy than adults. While attending kindergarten, various clubs and sports clubs, they receive a large amount of information and become physically and emotionally tired. After all, you need to be on time everywhere!
Such stress has a negative impact on children's health. That's why it's so important to work use exercises with preschoolers relaxation.
Active lifestyle, frequent stress in the family and work often lead to overstrain, bad mood, and, as a result, depression. You need to learn to relax and use the tools relaxation and meditation to combat "overload". But what to do if a very young child is overstressed, overexcited and finds it difficult to calm down after active games and communication? How to overcome childhood hyperexcitability?
For some reason, it is generally accepted that methods relaxation and meditations are shown only to adults. In fact, this is not entirely true. Yes, frankly speaking, it is difficult to explain to a three-year-old child what meditation is. That's why, relaxation Preschool children require a special look and approach. The main thing is to use it correctly and skillfully.
The nervous system of a preschool child is far from perfect. It is difficult for children to control the processes of excitation and inhibition of the nervous system. This explains restless sleep or problems falling asleep after active games.
To form a child’s emotional stability, it is important to teach him how to control his body. In the process of development, education and learning, children receive a huge amount of information that they need to learn.
Muscle relaxation exercises faces:
“Naughty cheeks.”
Muscle relaxation exercises hands:
"Lemon".
Vibration".
Muscle relaxation exercises legs:
"Deck".
“Horses.”
Exercises to relax everything body:
"Snow Woman"
"Bell"
“Summer day.”
"Slow motion".
"Silence".
Children really like doing such exercises, because they have an element of play. They quickly learn this difficult skill of relaxing.
Having learned to relax, each child receives what he previously lacked.
By relaxing, excited, restless children gradually become more balanced, attentive and patient. Children who are inhibited, constrained, lethargic and timid acquire confidence, cheerfulness, and freedom in expressing their feelings and thoughts.
Such a systemic Job allows the child's body to relieve excess tension and restore balance, thereby maintaining health.
4. DRAWING TO MUSIC...Teachers draw involuntary lines to calm music with their eyes closed. Then combine them into a circle (symbol of harmony) and find some objects in the blots, coloring them with colored pencils.
5. STILL YOU ARE WELL DONE...The participant is invited to tell about himself some unpleasant incident from childhood, and the rest find positive features of his actions and They say: “You’re still great!”
6. THE GYpsy WAS TELLING... For the final stage of my speech, I chose the surroundings of a gypsy atmosphere. She dressed up as a gypsy and told fortunes to all the participants using cards. Fortune telling closely borders on the main topic of the seminar - RELAXATION.
7. Farewell ritual. Everyone stood in a circle, held hands, and in a circle, each next participant was invited to wish something good, sincere, and kind.
With this, dear colleagues, my speech comes to its logical conclusion! I wish you all happiness and good luck in your difficult career and in life in general. Know how to relax and rest! All the best to you!
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