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 children preschool age:
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 muscle groups
- 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 educators kindergarten, 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). 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).
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). 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).
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.
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 time during the day;
2. The second exercise is muscle relaxation by presentation. Held once a day, after a day's walk.
Since our children experience a deficit of positive tactile sensations, elements of tactile interaction between the presenter and the child are introduced into the plot of the mood (“the breeze is stroking you”). 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 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 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 sunny bunny looked 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 like 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.
Very effective physical exercises based on the contrast of tension and relaxation. They allow you to relieve fatigue, increase muscle tone, and also weaken the effect of stress, distract from negative emotions. A classic example of such a procedure is an exercise in which you need to strain, pull up with force, and then relax and bend in half, as if falling. You can also ask the children to shrink on command, as if they are cold, and then quickly relax, as if suddenly it became hot.
It is also important to teach children to "meditate". The swinging tree exercise contributes well to this. Ask the children to imagine that their torso is the trunk, their legs are the roots, their arms are the branches, and their head is the top of a tree. Then, on a special command, the kids should begin to swing back and forth, from side to side, as if the wind was blowing on them. This exercise helps you calm down, concentrate on your feelings, relieve nervous tension and completely relax.
The peculiarity of relaxation exercises in kindergarten is that you need to teach kids to relax, not only when the teacher asks about it or when there is a moment of rest. Some time after repeating the procedures, the kids themselves should understand how they can regulate their mental balance, defend themselves emotionally, and at the same time monitor the state of their body and, if necessary, give the body a rest. These valuable skills will be very useful later in life.
Restoring peace of mind in the relaxation room
It is often difficult for babies to relax if a number of conditions are not created for this. The task of educators is to provide everything necessary so that each child finds exactly the element that helps him to calm down. For visuals, these are carefully selected shades and textures, as well as an interior designed in accordance with the recommendations of child psychologists. For audiences, gentle, quiet, soothing sounds. For kinesthetics - surfaces pleasant to the touch, soft objects.
It is appropriate to spend five minutes of rest in a corner or a relaxation room. A good procedure is to ask the children to lie down in the positions that are most comfortable for them, and then close their eyes and relax. The provider may ask the toddler to relax the muscles in different parts of the body, for example, start at the tips of the fingers and work up to the shoulders. At the same time, it is advisable to ask the children to imagine something pleasant and relaxing. To enhance the effect, it is recommended to turn on quiet gentle music or melodiously read a poem with suitable text. This type of relaxation will help children to concentrate on sounds and sensations, to listen to their body. After some time, with a regular repetition of the procedure, the kids will learn to perform it themselves, without the support and instructions of the teacher.
Consultation for teachers with elements of a workshop
"Using the relaxation method in the work of a preschool teacher"
As part of the health-preserving direction, kindergarten teachers are faced with the task of contributing to the emotional well-being of participants in the educational process: children and parents. One of the working methods used to solve this problem is the relaxation method.
Relaxation exercises can be used with the following children:
· hyperactive, because according to the observations of psychologists and doctors, such children not only have difficulty controlling their behavior, but also poorly control their own body, do not feel it enough. Relaxation contributes to the development of directed attention, differentiated motor and mental reactions, which gives uniformity to the child's psychomotor development. Thanks to relaxation, hypertonicity and hypotonia of muscles are normalized, the feeling of one's body develops;
· prone to aggressive behavior, since they are often characterized by muscle clamps, especially in the face and hands;
· shy, because these children, despite their outward insensitivity, experience the same storm of emotions as other children, but cannot show them, react outwardly. This contributes to the fact that children "boil" inside and often turn this negative energy on themselves, which stimulates the development of auto-aggressive and neurotic manifestations (tics, tingling, etc.).
In addition, relaxation exercises are used in preparatory group... They can be included in various activities to prepare children for schooling, to restore working capacity, as well as for the emotional development of the child. 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, agitation, stiffness, restores strength, and increases the supply of energy.
To maximize the effect of relaxation exercises, you must be able to choose the right music repertoire. Music should be calm, soothing, relaxing, it should not strain or irritate. These can be sounds of nature: the sound of the sea, the splash of water, the murmur of a brook, the chirping of birds, etc. or just some light unobtrusive motive.
Examples of relaxation exercises for children 4-6 years old
"In the meadow"
Imagine a forest clearing with soft grass-ants growing on it. You lie on it as if on a feather bed. Everything around is calm and quiet, you breathe evenly and easily. A wildflower is bending over you, birds are singing, grasshoppers chirping, you feel the gentle rays of the sun stroking your forehead, cheeks, touching your hands, stroking your whole body ... (pause - stroking children). The rays are stroking ... (name), caressing ... (and so on every child). It’s good for you, it’s pleasant ... Now stretch yourself and on the count of three, open your eyes. You were wonderfully rested.
"Lazy people"
Today my children have been doing a lot, playing and probably tired. I suggest you be a little lazy. You are lazy and luxuriate on a soft, soft carpet. It is quiet and calm around, you breathe easily and freely. A 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 ... (name), legs rest at ... (name). Pleasant warmth covers your entire 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 your laziness, and on the count of three, open your eyes. You feel well rested and cheerful.
"Snowflakes"
You are in a magical winter forest. Wonderful frosty day. You are pleased, you feel good, you breathe easily and freely. Imagine that you are light, delicate snowflakes. Your handles are light-light - these are the thin rays of a snowflake. Your body is also light-light, as if it were woven from snow fluffs. A light breeze blew, and the snowflakes flew. With each inhalation and exhalation, you rise higher and higher above the magical forest. A gentle breeze gently strokes small, light snowflakes ... (pause - stroking the children). Strokes ... (name), caresses ... (name). You feel good and pleasant. But now it's time to return home. Stretch and on the count of three, open your eyes and smile at the gentle breeze and fragile snowflake.
Game "On the seashore"
Instruction. Children are invited to imagine that they are playing on the seashore, splashing in the water. Having bathed a lot, children come out of the water and lie down on the sand warmed by the sun ... They close their eyes from the bright sun, spread their arms and legs in pleasant bliss.
1. "Playing with sand" (for tension and relaxation of the hands).
Pick up imaginary sand (while inhaling). Clenching your fingers tightly into a fist, hold the sand in your hands (holding your breath). Sprinkle sand on your knees, gradually opening your toes (as you exhale). Brush the sand off your hands by relaxing your hands and fingers. Drop your hands powerlessly along your body: too lazy to move your heavy arms.
Repeat 2-3 times.
2. "Playing with an ant" (for tension and relaxation of the legs).
Imagine that an ant (ants) has climbed onto your toes and runs over them. Pull the socks towards you with force, the legs are tense, straight (as you inhale). Leave your socks in this position, listen to which finger the ant is sitting on (holding your breath). Kick the ant off your toes (as you exhale). Socks look down to the sides, relax your legs: they are resting. Repeat 2-3 times.
3. "The sun and the cloud" (for tension and relaxation of the muscles of the trunk)
The sun went down behind a cloud, it became fresh - squeeze into a ball to keep warm (holding your breath). The sun came out from behind a cloud, it is hot - relax: it was worn out in the sun (on exhalation).
4. "Water got into the ears" (for tension and relaxation of the neck muscles).
While lying on your back, shake your head rhythmically, shaking out the water from one ear, then from the other.
5. "The face sunbathes" (for tension and relaxation of the muscles of the face).
The chin tans - substitute the chin for the sun, slightly unclench your lips and teeth (while inhaling). A bug flies, is going to sit down on the tongue of one of the children. Close your mouth tightly (holding your breath). The bug flew away. Open your mouth slightly, exhale the air with relief. Chasing the bug away, you can vigorously move your lips. The nose tans - put your nose to the sun, your mouth is half-open. A butterfly is flying. Chooses whose nose to sit on. Wrinkle your nose, lift your upper lip up, leave your mouth half-open (holding your breath). The butterfly flew away. Relax the muscles in your lips and nose (as you exhale). Eyebrows - swing; the butterfly has arrived again, let the butterfly swing on the swing. Move your eyebrows up and down. The butterfly flew away completely. I want to sleep, relax the muscles of the face. Without opening your eyes, crawl into the shade, take a comfortable position.
6. "Sleep by the sea."
Hear the sound of the sea. Imagine that you are having a dream (the presenter tells its content - sleep options may be different, depending on what the children did in class); you see in a dream what we were doing today ... (in this way, the impressions and skills received are consolidated). (Pause.) You will wake up at a signal (according to the count, when the pipe starts playing, etc.). (Pause.)
Note. At the signal, the children stand up vigorously or, if the situation requires it, slowly and calmly.
When interacting with the parents of the pupils, relaxation exercises are used during:
· individual consultations;
· parenting meetings or other events;
Exercise "Rainbow" for the parent meeting
Purpose: relieve emotional stress.
Instructions: Close your eyes. Imagine that there is a screen in front of you. On the screen, you see a rainbow - the colors you like. Each color has its own mood and feeling.
The first color is blue. Blue can be soft and soothing, like flowing water. Blue pleasantly caresses the eye in the heat. It refreshes you like swimming in a lake. What do you see when you think of blue?
The next color is red. Red gives us energy and warmth. It's good to look at him when it's cold. Sometimes too much red makes us angry. Sometimes he reminds us of love. What do you think when you look at red?
The color yellow brings us joy. It warms like the sun and we smile. If we are sad and lonely, he cheers up. What do you think when you look at yellow?
Green is the color of nature. If we are sick or uncomfortable, green helps us feel better. What do you think when you look at it?
Do you notice how different colors affect your mood and even your well-being? Try to see other colors as well.
Questions for post-exercise analysis:
· How did you feel while doing this exercise?
· What color has most effectively influenced your well-being and mood?
In addition to special exercises, reminders for parents are created, which suggest possible ways of self-regulation of the emotional state.
The need for relaxing exercises with parents is due to the importance of harmonizing parent-child relations, in connection with which it is necessary to: teach parents to communicate with children, taking into account the individual characteristics of each; to form in them the ability to manage their emotions and feelings at critical moments. And this is difficult to achieve with a high workload of adults, their chronic fatigue. The teacher's task is to teach parents how to relax so as not to transfer their irritation associated with problems at work or with other people on the relationship with the child.
Material for the design of a memo to parents
I. How to help yourself
Step one
The most effective method of acquiring relaxation skills is autogenous training, i.e. relaxation of the muscles of the body, regulation of cardiac activity, influencing the rhythm of breathing, etc.
Take the "coachman pose": sit on a chair, relax, tilt your head slightly forward, put your elbows on your knees, spread your legs. Say the following text: “I am completely calm. The heart beats evenly. Thoughts flow smoothly and slowly. I'm resting. I am completely calm. Relax, calm down, rest. Let thoughts leave your head. Rest your neck, chest, and arms. Listen to yourself: warmth and light are already in you. They carry away grief, bad mood. Listen to the silence. She is silent and tells you to rest ”.
Step two
After general relaxation, you can do the following exercises. "Breath"
1. Take a deep breath, slowly raise your arms through the sides up.
2. Exhale with an open strong sound "A-A-A".
3. Inhale, arms up to shoulder level.
4. Exhale with a strong sound "0-0-0" (hug yourself by the shoulders, lower your head to your chest). Take a slow, deep breath.
6. Slow, deep exhalation with the sound "U-U-U" (hands down).
"Fingers into a fist"
Make a fist with your thumb inside. Exhale calmly, at this time make a fist. Then, releasing the squeeze, inhale. The exercise is performed simultaneously with both hands (5 times).
"The scent of roses"
Imagine a bouquet of roses and inhale the scent of imaginary flowers, enjoying their scent.
"Sunray"
Imagine that your body is slowly "embraced" by a warm sunbeam. It warms the head, face, neck, arms, legs. The beam moves, and wrinkles are smoothed, tension in the occiput, neck and back disappears. You become calm and contented with life.
Step three
We remove the headache, if any.
"Rain"
Imagine you forgot your umbrella at home. It started to rain. Warm, calm, pleasant. You feel good in the rain. Light drops fall on the head, shoulders. Feel the raindrops on yourself, while with the pads of your fingers gently touch your head, face, neck - sometimes slowing down, then accelerating the pace.
Step four
Down with unpleasant thoughts! "Painting"
Take colored pencils and, without hesitation, draw abstract lines with your left hand. Look at what you have done, try to find the outlines of one or more objects among the lines. Color them in and admire what you have created.
Step five
"Ears on the crown!"
Physiological scientists have proven that there are many points on the auricles associated with internal organs. By influencing them, a person is able to relieve physical pain, normalize the functioning of internal organs, and activate the body's reserves for active life. Follow these steps:
With the index fingers of both hands, pull the ears at the same time, starting from the upper edge and gradually going down to the lobe;
First massage the earlobes and then the entire auricle. Finally, rub your ears with your hands.
2. Charging positive thinking "It is today"
Say the following to yourself every morning. Encourage yourself to take action. Remember to say encouraging words to yourself. Think about happiness, strength, and peace. I wish you success.
1. Today I will have a calm day and I will be happy. Happiness is the inner state of every person. Happiness does not depend on external circumstances. My happiness lies within me. Each person is happy as much as he wants to be happy.
2. Today I will be included in the life that surrounds me, and I will not try to adapt it to my desires. I will accept my child, my family, my work and the circumstances of my life as they are, and I will try to fully comply with them.
3. Today I will take care of my health. I will exercise, take care of my body, avoid unhealthy habits and thoughts.
4. Today I will pay attention to my general development. I'll do something useful. I will not be lazy and will make my mind work.
5. Today I will continue my moral self-improvement. I will be useful (oh) and necessary (oh) to my child, family, myself (oh).
6. Today I will be benevolent (flax) to everyone. I will look my best, be kind and generous in praise. I will not find fault with people and try to fix them.
7. It is today that I will live with the problems of the present day. I will not strive to immediately solve the problem of my child's health.
8. Today I will outline the program of my affairs, which I want to carry out. This program will save me from haste, indecision, even if I cannot exactly execute it.
9. Today I will spend half an hour in peace and solitude, completely relaxed.
10. Today I will not be afraid of life and my own happiness. I will love and believe that those I love love and believe in me.
Relaxation exercises for young and middle preschool children. This material is intended for kindergarten teachers, which can be used in the classroom (physical education) and after a nap."Mischievous 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, drawing it in. At the same time, the cheeks are drawn in. Then relax your cheeks and lips.
Exercise to relax the muscles of the arms.
"Vibration".
What a wonderful day today! We will drive away melancholy and laziness. They shook my hands. Here we are healthy and cheerful.
"Lazy kitty".
Raise your arms up, then stretch forward, stretch like a kitty. Feel how the body stretches. Then sharply lower your hands down, uttering the sound "a".
Relaxation exercise focusing on breathing.
Blow out the candle.
Inhale deeply, drawing in as much air as possible into your lungs. Then, stretching out your lips with a tube, exhale slowly, as if blowing on a candle, while pronouncing the sound "y" for a long time.
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
won't tell it to you, no
(purse your lips).
Oh how hard it is to keep
Without telling anything (4-5 s).
Still I will relax my lips,
I'll keep a secret for myself.
exercise to relax the muscles of the face.
"The spiteful person 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, with your mouth wide open, yawn:
And when I'm very angry, I strain, but I hold 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).
"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!
We press the leg harder,
and relax the other.
Exercise to relax the muscles of the legs.
"Elephant".Put your feet firmly, then imagine yourself as an elephant. Slowly transfer the body weight to one leg, and raise the other high and lower it to the floor with a "crash". Move around the room, alternately raising each leg and lowering it with a blow of the foot on the floor. Say "Wow!" As you exhale.
Exercise to relax the muscles of the legs.
"Horses".
Our legs flashed
We will ride along the path.
But be careful
Don't forget what to do!
"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 field-howling flower and breathed in its light aroma, and now they flew to the tallest linden tree, sat on its top and felt the sweet smell 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.
Exercise to relax 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.
Exercise to relax the whole body.
"Silence".Hush, hush, silence!
You can't talk!
We are tired - we need to sleep -
We lie quietly on the bed
And we will sleep quietly.
Exercise to relax the whole body.
"Summer Day".
Children lie on their backs, relaxing all 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
the eyes are resting.
The sun strokes our faces
Let us dream a good dream.
Suddenly we hear:
bom-bom-bom!
The thunder came out for a walk.
Thunder rumbles like a drum.
Exercises to relax the muscles of the neck.
"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 Barabara
Looks to the left, looks to the right.
And then again forward -
Here he will rest a little.
Raise your head up, look at the ceiling as long as possible. Then return to the starting position, relax the muscles:
And Varvara looks up
Longest and farthest!
Coming back -
Relaxation is nice!
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 -
Neck muscles tensed!
We go back -
Relaxation is nice!
