Hello Evgenij,

Please see some of my comments below:

 

 

I have to admit I do like to analyze stuff. May be, I am doing it too much at times. Perhaps, one's education makes one analyze things more in life. I hope it is not a bad thing.

 

 There is one thing I found to be particularly motivating to do with these exercises. As you probably have noticed many Strelnikova exercises consist of various dance-like movements. For instance, the exercise that is called Rock n' Roll is actually a dance. Perhaps, the same can be said for exercises, such as Ears, Step, Back Step, and probably many others. In fact, when I am doing these exercises, I feel like I am dancing. As you know, dancing to silence is not interesting. Therefore, I listen to my favorite songs, and I "dance" to them. Each time, I do my exercise routine, I listen and dance to different songs. Moreover, these exercises (the sniffs, I mean) can be synchronized with different song beats. I found some trance and new age music can be suitable for it. Your child and you probably like to dance as well. You all have favorite music. Listening to it and dancing to it might provide a long term motivation for both of you. It is just my suggestion for keeping everything interesting. 

The good thing is, we do not have to decide on just one particular
exercise, as they are not necessarily exclusive as long as at
least one exercise is done regularly. Strelnikova
is great as a regular exercise that can be done anywhere
anytime and I would do it sometimes more then once if I feel like
getting a cold or need an energy burst.
It can be combined with some occasional flexibility exercise to
avoid back pain on other joints issues (I like the
Norbekov exercise for that, btw I am not a fan of his other
ideas but this one particular flexibility exercise works great) and
occasional heavier work-out. Of cause the entertaining exercises such
as tennis, basketball or swimming are great too. For myself I don't
like weights or machines (bores me) but I find it important to do a
regular running and exercising with a heavy stick in the morning to
stay in good shape.

 

I think it is great you found other exercises that will keep you in a good shape. Running felt uncomfortable for me. The stick did not yield good results in my case. However, I do Strelnikova exercises twice a day (30 minutes each time). In the morning, it gives me a good work out. In the evening, it gives me a boost of energy. I just do not like the names Norbekov gives to his books.

I have noticed it too. It definitely acts like a cup of a good
tea, wakes you up. I guess it is due to elevation of oxygen
level in blood, which interestingly occurs without significant
drop in CO2 levels which makes it unique for preventing asthma
attacks (maybe absence of a strong exhale helps with this?).

 

I think the explanation why these breathing exercises work is simple. Shetinin talks about it himself in his book. As oxygen goes into our bodies, it revitalizes and invigorates all organs and systems. They begin to work more efficiently. The contraction of chest with various movements makes oxygen go deeper and everywhere in our bodies, so each organ and system can be reached. The same can be said for ancient Chinese practice called chi kung and even yoga. However, in chi kung, you do not take as much oxygen in as with Strelnikova exercises. Also, oxygen does not go too far and everywhere. As a result, the healing with Chi Kung might take years. With Strelnikova exercises, it might take months. Also, Chi Kung is basically a meditation practice even though some slow movements are allowed. Strelnikova exercises are mainly an active work out. In any event, Chi Kung and Yoga can be pretty boring. On the other hand, Strelnikova exercises are not.

 

Also, Strelnikova exercises are "able" to relieve anxiety. They can also reduce one's fear or fears of something even though the effect is rather short-lived. They boost confidence. For anxiety relief, I do only a few exercises (one set of 32 sniffs each).   

 

I checked with my heart monitor. If you are fully involved with these exercises, the heart monitor will show you that you are doing them at a moderate intensity that is ideal for fitness.

 

In my case, everything might stimulate hunger. I also love sweets and chocolates. It would have been nice if these exercises could reduce cravings for such foods. After all, they have the ability to help somebody with smoking.

 

Shetinin recommends to do three sessions each day for people who are overweight. However, it might not be realistic because of time issues and possible boredom. I found it funny to read various posts on Russian forums about these exercises. People are willing to discuss them for a short period of time because nobody can really add anything to discussion. Why is it the case? Very few people are actually doing them. They site their lack of time and other family/work commitments as the reasons for not following through. Obviously, you cannot get results for sitting on your butt in the front of TV when you are tired each evening. If it was possible to do, I would not have had health concerns.

I suspect there is a degree of variation that can be allowed,
as long as the main principles are followed.
1) short loud sniff
2) part of the move that compresses the muscles coincides with the sniff
3) breath out is natural and unforced (as evidenced by absence of
audible sound).

Of cause it should be also done long enough to have an effect.
The overall duration of exercises as measured in sniffs should be
around 1000 sniffs per session. (e.g. 8 sniffs x 10 for one move, and
12 different moves gets you to this number). I guess it could be
done by time too (20-30 min) but counting sniffs for each exercise by
itself an exercise and keeps you focused.

 

I found that counting the sniffs is a big problem for me. Eventually, in the middle of exercise, my concentration might drift away. Sometimes, I no longer remember if I have done a full set of each exercise or not. Shetinin recommends using matches, as I remember, for counting and looking at different corners of your room when a full set of exercise has been done. However, his method is not for me. I do not like changing places and looking at different things during my exercise routine. Do you have problems with counting how many sets of exercises you have done?

 

Yes, it is a good thing because during this allergy season, I did not need to use much medicine. I still was fighting allergy symptoms, but this fight was almost without allergy medicine. Now, my hope is that these exercises will lower my blood pressure. Shetinin stated it will take about one month. Well, in a few days, it will be one month of doing these exercises correctly and two months of doing them altogether.

That is true. I have a strong driving force because I have to do it
with my kid and it has a priority over other stuff. By myself I might
also get lazy. Sometimes we do exercise while watching TV, specially
during advertisement breaks after muting the sound. Perfect win-win
situation.

 

As you know it was either doing these exercises this season or Benadryl every day for me. I had chosen to do these exercises. The allergy season is almost over. For now, I get my motivation from reading that these exercises can lower one's blood pressure and do tons of other good things when it comes to one's health. Let's hope all of this is true and the results will "show up" fast.

Best Regards 

 

 

Mark