Abstract "Complexes of relaxation exercises for preschool children." Using relaxation exercises with preschool children - abstract Relaxation exercises for children using objects

Educational psychologist

MKDOU D\s No. 1 "Ilyachin"

The modern rhythm of life, stressful situations that arise at work and in the family, often lead a person to bad mood and overvoltage. The result of this condition is often depression. In order to avoid such a situation, psychologists advise learning to relax. It is recommended to use various means of meditation and relaxation. With adults everything is clear. What to do if a small child is overexcited and overstressed and finds it difficult to calm down after active communication and games?

Exist various ways, allowing you to calm an easily excitable child. One of them is the organization of wakefulness and sleep. Active children can sometimes be difficult to put to bed on a regular schedule. In such a situation, it is important to create conditions for a certain daily rhythm for the baby. It is important to have all meals, as well as walks, at the same hours. In addition, in the period that precedes rest, there should be no active activities. Only then will the child get used to a certain regime.

Physical education and massage. Everyone knows about the benefits of these two components. However, people are often too lazy to use massage and physical exercise in everyday life or simply forget. Sports are especially important when raising an active child. Thanks to physical culture The baby is developing intellectually. Sport develops a personality in him. Young children benefit from alternating physical and intellectual exercises or their harmonious combination. A relaxing massage is also important for a child. Knowing the technique of such manipulations, when influencing certain points, you can control the baby’s emotional state in a certain way. Foot massage has especially miraculous powers. They should be kneaded with little effort and “draw” eights on them. The main thing is to find the moment when the child is lying down, and not trying to run away in search of some activity.

Aromatherapy. Smells have enormous power. Some of them can inspire, others, on the contrary, can upset. Fragrances affect a child’s sense of smell in the same way as they do an adult’s body. However, not all sedatives are suitable for a little person. In children's practice they use essential oils lemon balm and chamomile, sage and rose. But even when using them, caution is required. So, you should not apply undiluted oils directly to a child’s skin, especially if he is under three years old. The most harmless way to use such products are aroma lamps.

Relaxation. The workload of modern preschoolers sometimes amazes the imagination. They visit kindergarten, various clubs and sport sections. Receiving a large amount of information, children get tired both physically and emotionally. At the same time, they need to be on time everywhere. The stress that a child's body experiences negatively affects his health. This is why relaxation exercises are used when working with preschoolers. Relaxation is the removal of mental stress by reducing muscle tone. After execution special exercises the child becomes calm and balanced. He becomes more aware of his feelings. Relaxation exercises for children play a big role.

Relaxation exercises. In order to emotionally release your child, offer him various games.

"Playing with sand" The child should sit on the chair, leaning against its back. He must imagine that he is on the bank of a river with loose and cool sand. The baby, closing his eyes, should take a deep breath, as if taking it into his fist. You need to squeeze your fingers as tightly as possible. The child should sit in this position for some time. When exhaling, imaginary sand must be slowly “poured” onto your knees. At the end of the exercise, the arms should be “dropped” along the body.

"Pipe". This exercise will allow your baby to relax his facial muscles. The child should imagine that he is holding a pipe in his hands. To “play” the instrument, the baby must be asked to draw as much air into the lungs as possible, and then stretch out his lips with a tube and pronounce the long sound “oo-oo-oo”.

"Sunny Bunny". Doing this exercise also promotes relaxation. facial muscles. The baby should imagine that a ray of sun is “walking” across his face. First, a bright “bunny” jumps on his eyes - they need to be closed. Then the ray moves to the cheek, forehead, nose, mouth and chin. The baby needs to affectionately stroke this playful “bunny”.

"Icicle". By doing this exercise Relaxation of the muscles of the whole body is achieved. The adult invites the kids to imagine themselves in the role of an icicle, closing their eyes and standing with their hands raised up. You should stay in this position for one to two minutes. Then children are asked to imagine how the icicle slowly melts, warmed by the warm rays of the sun. In this case, you should relax your hands, and then the muscles of your neck, shoulders, torso and legs. Relaxation texts can be used at the same time. For children, this “game” will be most interesting. So, while performing this exercise, the teacher is asked to say the following words: “There is an icicle hanging under the roof of our house. The sun will warm it up, it will melt and fall.”

"Walk". When performing this exercise, children sit on chairs. To tense the muscles, they must raise their legs and, without touching the floor, “run” and “walk.” And at this time texts for relaxation can be used. For example: We were going for a walk. Hurry up, don't fall behind! We all ran a little, our legs were tired. We'll sit for a while, and then we'll see. The relaxation texts used should help the child create the necessary image, which will allow him to relax most effectively.

Use of special equipment. From the early age every child is familiar with the ball. This item serves him for games and entertainment. Currently, manufacturers offer a fairly wide selection of balls, varying in quality, size and color. Relatively recently, a new offer appeared on the consumer market - a fitball, the diameter of which can range from 45 to 70 centimeters. It helps children relax preschool age. Children begin to play with a fitball at the age of four or five.

For example, a child sits on the side of the ball, hugs it with his left or right hand and lays his head on it. This position should be fixed for ten to fifteen seconds.

Relaxation for preschool children can also be performed using alternating muscle tension and relaxation. The child should sit on the floor, pressing as much as possible, and also clasping the ball with his arms and legs. This position must be maintained for eight to ten seconds. Then the child should relax.

Relaxation and music. Currently, the number of children with various forms of psycho-emotional disorders has increased significantly. The reason for this is the limitation of the social circle of preschoolers and their concentration on computers and televisions. Music provides invaluable assistance in raising a child and improving his mental health. Relaxation is achieved by listening to the rustling of leaves and birdsong, the sound of rain and the babbling of a stream. These sounds relieve the baby of worries and fears. They give him confidence and good mood. Experts recommend combining calm melodies and sounds of nature. Relaxation is most effective in this case.

Relaxation before bed. Little children love to listen to fairy tales. Parents often read them before bed. However, this does not always help to quickly put the child to bed. The baby begins to make assumptions and ask a lot of questions. To prevent this from happening, we need special relaxing tales. Relaxation for preschool children before bedtime is carried out specifically with them. Such tales have no meaning. Their plot is quite simple and very understandable for a child. The fairy-tale character in such stories must always want to sleep and in the end fall asleep soundly. The narrator's voice is monotonous and smooth. This calms and relaxes the baby. He disconnects from his surroundings and falls asleep. Coming up with a relaxation fairy tale is not at all difficult. You just need to follow some rules: the child must know the main character of the fairy tale well and love him; the text of the story is compiled using simple sentences; repetitions of words are important to promote peace and relaxation; at the end of the fairy tale main character must definitely fall asleep; The narrator's voice must be quiet. If you tell the same relaxation story many times, the child will develop a conditioned reflex that allows him to quickly and peacefully fall asleep. Relaxation will be much more effective under a calming melody, as well as the sounds of nature.

Focus: Relaxation and its use for children 5-7 years old
Venue: Psychologist's office

Explanatory note

Relaxation (from Latin relaxation - weakening, relaxation) - deep muscle relaxation, accompanied by the release of mental stress. Relaxation can be either involuntary or voluntary, achieved as a result of the use of special psychophysiological techniques.

As you know, emotions and feelings are difficult to regulate by will. 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 lead to misunderstanding or negativism. You cannot demand from a child not to experience what he experiences and feels; 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, manage their behavior, and hear their body.

Performance relaxation exercises Children really like it because they have an element of play. They, unlike adults, quickly learn the difficult ability to relax.

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 the best way redistributes energy 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 mental health.

Features of performing relaxation exercises by children of senior preschool age:

The time to complete one exercise is no more than 4-5 minutes
- During one lesson, you can use exercises from different blocks, depending on the focus of the GCD
- Relaxation includes a set of 3-4 exercises on different groups muscles
- A session of complete relaxation is carried out with musical accompaniment and text aimed at calmness and recuperation
- The main objective of performing the exercises is to teach children recovery techniques for further independent use
- Ending relaxation only on a positive note

Training session (basics of relaxation)

Choose a place on the carpet or warm floor where you can sit with your child. You are close, but do not touch each other.
1. You need to lie on your back so that you can relax comfortably and pleasantly with me for a few minutes. We'll just talk and relax and rest. You see that I am also here on the mat with you. Close your eyes and imagine that you are holding heavy sand balls in your hands. Squeeze the “balls” tightly in your fists, hold tight while I count to ten. Ten - release the “balls” from your hands. Do you feel how light your hands have become? 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, press your shoulders as close to your neck as possible. I will count to ten, and at “ten” - straighten your shoulders, let them become free, like the wings of a bird. Feel how the tension (fatigue) leaves your shoulders.
3. Close your eyes again. Now we will relax the facial muscles, so open your mouth wide, as wide as possible, and I count - one, two, three - relax your mouth, close it. Is it really good? Lift the tongue in your mouth up and press it to the roof of your mouth, press it tightly and tense 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, frown your eyebrows, purse your lips angrily! - One, two, three - Smile, you were just joking, right? All the muscles of your face have relaxed, do you feel how light your face has become?
4. Close your eyes again. Imagine that you need to run very quickly along a track. Your legs tensed, your tummy tightened, and you “ran”! I count to ten, and you keep your legs and tummy tense, as if you were still running. Ten - you've come running, end of the race, you're first! Now you can rest and relax, your legs have become warm and tired, your tummy is soft and heavy - rest, let your legs and tummy also rest and relax.
5. Your eyes are closed. Listen to what I’ll tell you: You and I now find ourselves in a sunny clearing, where grasshoppers quietly chirp, colorful butterflies fly and birds sing faintly. The breeze easily touches your face, arms and whole body. You are very warm and pleasant, you are resting, relaxing. (Quiet relaxation music sounds - “Sounds of Nature”).
6. I will count from ten to one, and when “one” sounds, you will open your eyes, and all your strength will return to you, your mood will be joyful and cheerful.

Relaxation classes and relaxation exercises can be conducted not only by a psychologist, but also by kindergarten teachers and parents of children. To do this, in the collection I have presented several 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 chairs)

Lean back in the chair, back straight and relaxed, hands folded on your chest so that your fingers meet. Take a deep breath in through your nose, imagine that your stomach is balloon. The deeper you inhale, the larger the ball.

Now exhale through your mouth so that the air flies out of the ball.
Take your time, repeat. Breathe and imagine how the ball fills with air and becomes bigger and bigger.

Exhale slowly through your mouth, as if air is coming out of a balloon.
Pause, count to five.

Inhale again and fill your lungs with air
Exhale, feel the air leaving through your lungs, throat, mouth.

Breathe and feel how you are filled with energy and good mood.

Relaxation “Flying high in the sky”

(Calm relaxing music sounds)

Lie down 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 are the warm summer sun and high blue sky. You feel absolutely calm and happy. High in the sky you see a bird soaring in the air. This is a large eagle with smooth and shiny feathers.
The bird soars freely in the sky, its wings spread to the sides. From time to time she slowly flaps her wings. You hear the sound of wings energetically cutting through the air.
Now let each of you imagine that he is a bird. Imagine that you are slowly floating, floating in the air, and your wings cutting through the air. Enjoy the freedom and wonderful feeling of floating in the air
And now, slowly flapping your wings, you are approaching the ground.
Now you are already on earth. Open your eyes. You feel well rested, you have a cheerful mood and a wonderful feeling of flight that will last throughout the day.

Relaxation “Unusual Rainbow”

(The exercise is performed lying down)

Lie down comfortably, relax. Breathe evenly and deeply. Close your eyes. Imagine that there is an unusual rainbow before your eyes.

The first color is blue. Blue can be soft and calming, like flowing water. Blue is pleasantly caressing 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 soft fluffy chicken and we smile. If we are sad and lonely, it cheers us up.

Green color is the color of soft lawn, leaves and warm summer, if we are uneasy and insecure, green color 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 your stomach is the first floor of a 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 a house.

Get ready, we are starting the “elevator ride”: Inhale through your mouth slowly and deeply so that the air reaches the first floor - to your stomach. Hold your breath. Exhale through your mouth.
Inhale so that the air rises one floor higher - to the stomach. Hold your breath. Exhale through your mouth.
Inhale and “take the elevator” up one more floor - up to your chest. Hold your breath. Exhale through your mouth.
As you exhale, you feel tension and anxiety leaving your body, as if from an elevator door.

2. "Deep breathing"

(The exercise is done while sitting on chairs, the child’s back rests on the back of the chair, relaxed)

On the count of 1,2,3,4 - take a deep breath through your nose, on the count of 4,3,2,1 - exhale through your mouth. Execution time 2-3 minutes

3. "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!

4. "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).

5. "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).

6. "Smile"

Imagine that you see in front of you in the picture a beautiful sun smiling at you. Smile back at the sun and feel how the smile goes into your hands, reaching your palms. Do it again and try to smile even more joyfully. Your lips stretch, your cheek muscles tense...

Breathe and smile... your arms and hands are filled with the smiling power of the sun (repeat 2-3 times).

7. "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).

8. "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).

9. "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).

10. “Curious Varvara”

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:

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!

11. "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)

12. "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. Swung in the other direction - press 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.

Irina Dylgyrova
Exercises for relaxation when working with preschool children

Usage Relaxation exercises when working with children.

Modern preschoolers sometimes they are 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 use relaxation exercises when working with preschoolers.

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 of preschool children requires a special look and approach. The main thing is to use it correctly and skillfully.

Child's nervous system preschool age is far from perfect. Children have difficulty controlling the processes of excitation and inhibition nervous system. This explains restless sleep or problems falling asleep after active games. First of all, this applies to active children. But despite this, there are many ways in which you can calm down "running wild" child.

To form a child’s emotional stability, it is important to teach him control your 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.

Relaxation(from Latin relaxation - weakening, relaxation)– deep muscle relaxation, accompanied by the release of mental stress. Relaxation can be either involuntary or voluntary, achieved as a result of the use of special psychophysiological techniques.

Relaxation exercisesfocusing 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”.

Exercisesto relax the 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 hard 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 my 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).

Exercisesto relax the neck muscles:

"Curious Barabara".

Initial 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 your 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 your muscles:

Coming back – relaxation is nice!

Slowly lower your head down, pressing your chin to your chest. Then return to the starting position, relax your muscles:

Now let's look down - the neck muscles have tensed!

Let's go back - relaxation is nice!

Exercisesto relax the arm muscles:

"Lemon".

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.

Do the same left hand exercise.

"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. Left hand at the same time, it bends at the elbow, and straightens at the partner’s.

"Vibration".

What a wonderful day today!

We will drive away melancholy and laziness.

They shook their hands.

Here we are healthy and cheerful.

Exercisesto 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.

“Horses.”

Our legs flashed

We'll gallop along the path.

But be careful

Don't forget what to do!

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.

Exercisesto 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.

"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. Passes relaxationto 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.

"Slow motion".

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!

"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.

Carrying out such exercises Children really like it 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 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.

Such a systemic Job allows the child's body to relieve excess tension and restore balance, thereby maintaining health.

Stressful situations that arise at work and in the family often lead a person to a bad mood and overexertion. The result of this condition is often depression. In order to avoid such a situation, psychologists advise learning to relax. It is recommended to use various means of meditation and relaxation. With adults everything is clear. What to do if a small child is overexcited and overstressed and finds it difficult to calm down after active communication and games?

One of the problems of childhood

A child’s nervous system is very far from perfect. This is especially true for children under three years of age. It is difficult for children of this age to control the processes of inhibition and excitation of the nervous system. This may explain the infant's restless sleep, as well as problems with calming down after active games. First of all, this applies to easily excitable children.

Maintaining a proper daily routine

There are various ways to calm an easily excitable child. One of them is the organization of wakefulness and sleep. Active children can sometimes be difficult to put to bed on a regular schedule. In such a situation, it is important to create conditions for a certain daily rhythm for the baby. It is important to have all meals, as well as walks, at the same hours. In addition, during the period that precedes rest, there should be no active activities. Only then will the child get used to a certain regime.

Physical education and massage

Everyone knows about the benefits of these two components. However, people are often too lazy to use massage and physical exercise in everyday life or simply forget. Sports are especially important when raising an active child. Thanks to physical education, the baby develops intellectually. Sport develops a personality in him. Young children benefit from alternating physical and intellectual exercises or their harmonious combination.

A relaxing massage is also important for a child. Knowing the technique of such manipulations, when influencing certain points, you can control the baby’s emotional state in a certain way. Foot massage has especially miraculous powers. They should be kneaded with little effort and “draw” eights on them. The main thing is to find the moment when the child is lying down, and not trying to run away in search of some activity.

Aromatherapy

Smells have enormous power. Some of them can inspire, others, on the contrary, can upset. Fragrances affect a child’s sense of smell in the same way as they do an adult’s body. However, not all sedatives are suitable for a little person. Chamomile, sage and roses are also used in children's practice. But even when using them, caution is required. So, you should not apply undiluted oils directly to a child’s skin, especially if he is under three years old. The most harmless way to use such products are aroma lamps.

Relaxation

The workload of modern preschoolers sometimes amazes the imagination. They attend kindergarten, various clubs and sports sections. Receiving a large amount of information, children get tired both physically and emotionally. At the same time, they need to be on time everywhere. The stress that a child's body experiences negatively affects his health. This is why exercises like this are used when working with preschoolers?

Relaxation came to us from abroad. In the 30-40s of the last century, the muscle relaxation technique was developed and applied by American psychologist E. Jacobson, as well as neuropathologist from Germany I. Schultz. This technique is based on the scientifically proven fact that there is a certain relationship between our body and mind. It is known that when a person is stressed, muscle tone increases. At the same time, there is also feedback. Relieving mental stress is possible by reducing muscle tone. This is relaxation. It can be both involuntary and voluntary. The second type of relaxation is possible by performing certain exercises.

The meaning of relaxation

What is relaxation for children? This is the most The best way relieving tension (nervous, physical and mental), as well as relaxation, which eliminates the irritation factor.

Relaxation is very useful for children. After performing special exercises, the child becomes calm and balanced. He becomes more aware of his feelings. play a big role for children. Children begin to control their own actions and emotions, and also master their feelings. Relaxation allows the little person to concentrate and relieve excitement.

Muscle relaxation exercises are carried out by psychologists working with children. Such activities are an element of a wellness course. But at the same time, simple playful relaxation for children can be used by educators or parents. Relaxation in this case is caused by special gaming techniques, each of which, as a rule, has a figurative name (this can captivate children). Kids perform relaxation exercises, not only copying the movements of the teacher. Children are reincarnated and enter into the image given to them. New games can interest a child, which allows him to relax well. The effect of the exercise is immediately noticeable by the calm facial expression, rhythmic and even breathing, etc.

Relaxation is extremely important for preschool children. Daily exercise, included in the daily routine, allow you to achieve a more calm and balanced state. In children, increased irritability and anger, excessive anxiety and fears, as well as tension are eliminated.

Principle of muscle relaxation

What is E. Jacobson's method based on? The principle of this relaxation is quite simple. It is based on the ability of muscles to relax after intense tension. Such relaxation for preschool children is available in the simplest play form. Exercises involve alternate tension of different muscle groups. At the same time, relaxation of the whole body is achieved very effectively, which has a beneficial effect on the body.

Many sets of exercises have been developed with the help of which relaxation is carried out. You can relax the muscles of the face and shoulder girdle, body and neck. As a rule, they take one or two exercises from a certain block. It takes five to seven minutes to complete the entire complex.

Relaxation exercises

In order to emotionally release your child, offer him various games. Below you can find a description of some of them.

We were going for a walk. Hurry up, don't fall behind!

We all ran a little, our legs were tired.

We'll sit for a while, and then we'll see.

The relaxation texts used should help the child create the necessary image, which will allow him to relax most effectively.

Use of special equipment

From a very early age, every child is familiar with the ball. This item serves him for games and entertainment. Currently, manufacturers offer a fairly wide selection of balls, varying in quality, size and color. Relatively recently, a new offer appeared on the consumer market - a fitball, the diameter of which can range from 45 to 70 centimeters. With its help, relaxation is carried out for preschool children. Children begin to play with a fitball at the age of four or five. In this case, programs that produce a healing effect can be used. The main purpose of the exercises performed is:

strengthening the musculoskeletal system;
improvement of motor function of joints;
creating a strong muscle corset.

All this, in turn, allows for the development of the child’s emotional, volitional and intellectual sphere. The set of exercises used may also include those that promote relaxation and relaxation. For example, a child sits on the side of the ball, hugs it with his left or right hand and puts his head on it. This position should be fixed for ten to fifteen seconds.

Relaxation for preschool children can also be performed using alternating muscle tension and relaxation. The child should sit on the floor, pressing as much as possible, and also clasping the ball with his arms and legs. This position must be maintained for eight to ten seconds. Then the child should relax.

Relaxation and music

Currently, the number of children with various forms of psycho-emotional disorders has increased significantly. The reason for this is the limitation of the social circle of preschoolers and their concentration on computers and televisions. Music provides invaluable assistance in raising a child and improving his mental health. Even ancient healers noted its ability to cure a person from various ailments. For example, the sounds of a violin lift your spirits, a flute can help with a cough, and viola melodies eliminate neuroses.

Music has a truly fantastic ability to regulate the psycho-emotional state of a child. It helps to overcome feelings of discomfort, expressed by fear, uncertainty, confusion and apprehension. The music of nature also contributes to this. Relaxation is achieved by listening to the rustling of leaves and birdsong, the sound of rain and the babbling of a stream. These sounds relieve the baby of worries and fears. They give him confidence and a good mood. Experts recommend combining calm melodies and sounds of nature. Relaxation is most effective in this case.

Relaxation before bed

Little children love to listen to fairy tales. Parents often read them before bed. However, this does not always help to quickly put the child to bed. The baby begins to make assumptions and ask a lot of questions. To prevent this from happening, we need special relaxing tales. Relaxation for preschool children before bedtime is carried out specifically with them. Such tales have no meaning. Their plot is quite simple and very understandable for a child. The fairy-tale character in such stories must always want to sleep and in the end fall asleep soundly. The narrator's voice is monotonous and smooth. This calms and relaxes the baby. He disconnects from his surroundings and falls asleep.

Coming up with a relaxation fairy tale is not at all difficult. You just need to follow some rules:

the child should know the main character of the fairy tale well and love him;
the text of the story is compiled using simple sentences;
repetitions of words are important to promote peace and relaxation;
at the end of the fairy tale, the main character must fall asleep;
The narrator's voice must be quiet.

If you tell the same relaxation story many times, the child will develop a conditioned reflex that allows him to quickly and peacefully fall asleep. Relaxation will be much more effective under a calming melody, as well as the sounds of nature.

Many people consider relaxation as a way of rest, equating it to meditation. Although in fact relaxation has a wide range of indications, and when correct use it has a powerful healing effect on the human body and psyche. People who know how to relax cope better with stressful situations and have greater flexibility of thinking.

Types of relaxation

There are a great variety of relaxation methods and techniques. Relaxation is often used to provide psychological assistance to various categories of citizens.

Modern psychologists have in their professional arsenal a large number of meditative and relaxation exercises, because self-regulation skills help in short time restore the psychological and physical resources of the human body. In addition, relaxation techniques are available not only to adults, but also to children.

The following main types of relaxation are distinguished:

By time. Short-term, alternating with tension, and long-term, which occurs during hypnosis, sleep, and pharmacological influences.
By method of execution. Mental (figurative) and muscular.
By origin. Primary, occurring naturally after physical activity, and secondary (caused purposefully).
By depth. Superficial relaxation, which is equated to a short rest, and deep relaxation, lasting 20 minutes or more, while providing a healing effect on the body.
According to the speed of occurrence. Prolonged, involving long workouts both systematic use and emergency (urgent methods in urgent need).
By scale of impact. Differentiated (local) involves relaxation of individual muscle groups and general (total).

For maximum effectiveness of psychotherapeutic methods, a combination of several types of relaxation is used.

Relaxation techniques for preschoolers

Relaxation exercises are performed to the accompaniment of calm music.

With regular practice of these exercises, the child becomes more balanced, calm and better understands his feelings. As a result of this, he masters the skills of self-regulation, controlling his actions and emotions.

Children under five years old

This age category accepts almost any relaxation method. Alternating breathing and breathing can help relieve stress. physical exercise, auto-training to the sounds of the forest or drawing to music.

A block of exercises for older children may look like in the following way. The child needs to imagine a quarrel, scaring the opponent with a frightening pose: fists, tense legs and a grin. After a minute, you need to smile at your opponent and wave your hand. Repeat several times, then rest.

Another relaxation scenario looks like this: in a lying position, the child should imagine, for example, a fire and grilling kebabs. In this case, you need to close your eyes and breathe deeply through your nose, imagining the aroma of delicious food and forest smells. This exercise is especially important before lunch.

Senior preschool age

Before entering school, each child should learn to keep their psycho-emotional state under control in order to independently be able to calm down after a break.

The simplest and in effective ways are auto-training and breathing exercises .

A slow, deep breath in through your nose and then out through your mouth will help you switch and focus on your thought process. Mental parachute descent helps to switch from motor activity. To do this, you need to imagine a jump, mentally hover and slowly lower to the ground. After “landing,” the child can safely begin classes.

The ability to relax has a very beneficial effect on the full development of a child, but this skill does not appear immediately, but after repeated and systematic training. Several 10-minute trainings a day will help eliminate many problems that are typical of preschool age.

Exercises for schoolchildren

Relaxation exercises for primary schoolchildren and teenagers will help children cope with stress in school, endure difficulties more calmly, and also become more thoughtful and thoughtful.

In some foreign and domestic schools, for example, rest rooms are used for children.

Junior schoolchildren

For small children the following short and simple exercises. They can be practiced both at school and at home:

Relaxation for teenagers

At pre-racial age, the child is especially susceptible to psycho-emotional experiences. At least 10 minutes of complete relaxation will help you quickly restore your strength and get into a working mood:

Anti-stress breathing. Slowly take a deep breath through your nose and hold your breath for a while. Then exhale very slowly through your nose, imagining that you are getting rid of internal negativity.
Minute relaxation. Moisten your lips and relax your tongue, corners of your mouth and shoulders. Focus on your body position and facial expression. Try to relax all your muscles and breathe deeply, making especially long exhalations.
Inventory. Look around you carefully, trying to remember your surroundings. Then close your eyes and mentally try to recreate the image of at least 7 objects. This method helps to distract from internal tension.
A change of scenery. Leave the place where you experienced acute stress. If possible, go outside and take a walk in the fresh air.
Relaxation. In a standing position, you need to put your feet shoulder-width apart, lean forward and relax. Let your arms, shoulders and head hang down freely. Breathing is free. Hold this position for a few minutes, and then very slowly raise your head (do this so as not to cause dizziness).
Abstraction. Engage in any type of activity (cleaning, sports, etc.). Any physical labor is a kind of “lightning rod” in a stressful situation.
Music. Turn on your favorite soothing music and try to immerse yourself in it. Concentrating on one thing evokes positive emotions and promotes complete relaxation.
Communication. Talk about an abstract topic with a friend, workmate or neighbor. You can also chat by phone. This will displace the internal dialogue from your mind, which is saturated with stress.
Warm bath. Do calming breathing exercises in a warm bath. Inhale deeply, and then, lowering your face to the bridge of your nose into the water, exhale very slowly.

Breathing techniques can also be used for relaxation:

Mobilizing breathing: take a deep breath (about 4 seconds), hold your breath for 2 seconds, and then exhale vigorously, loudly and briefly (2 seconds).
Calming breathing: inhale slowly through the nose (4 seconds), pause for 2 seconds, and then exhale for 8 seconds.

Breathing exercises are great for helping you calm down and mobilize in almost any stressful situation.

Methods of self-regulation

Psychologists identify the following activities that can lead to the relief of internal tension. These methods are suitable not only for children of all ages, but also for adults:

Humor, smile, laughter.
Reflections on pleasant things.
Various types of stretching.
Looking at the landscape outside the window, flowers in the room and other pleasing things.
Mental appeal to God or the Universe.
Sunbathing (real or mental).
Reading your favorite poems.
Heartfelt compliments to girls.
Breathing fresh air.

Relaxation before bed

Normal functioning of the body during wakefulness is impossible without a good night's rest.. Only quality sleep makes the mind clearer and allows you to recharge with new energy the next day.

Our everyday life filled with worries and problems that try to “get” us even at night, so many cannot sleep peacefully, which leads to irritability, headaches and other ailments. In such cases, sleep relaxation comes to the rescue. By using one of the following relaxation techniques before bed, you can easily calm down and avoid insomnia:

Breathe deeply, filling all your lungs with air.
Often used to combat insomnia muscle relaxation. This technique involves alternating tension and relaxation of all muscles from the face to the legs.
A restful sleep is ensured by a pleasant visualization of your favorite vacation spot.

You need to get enough sleep regularly.
Try walking and talking more slowly.
Try to walk more in the fresh air.
For each day, make a list of tasks that need to be completed.
The goals set must be realistic.
Set aside at least an hour a day just for yourself.
Look in the mirror, compliment yourself and smile.
Share your problems with a loved one.
Count to ten in your head.
Drink a cup of herbal tea and take a shower or warm bath.
Don't promise what you can't definitely deliver.
Live for today and don't demand too much for yourself.
Remember your pleasant feelings when you felt very good.
Don't try to please everyone, as this is unrealistic.
You are not alone, remember this.
Try to be optimistic and enjoy every minute you live.
Calm down before you make any decision.
Don't give in to failures and don't despair. The white life bar will be next.
A favorite activity is an excellent cure for stress.

Relaxation helps to immerse yourself in subtle energies and reveal the natural capabilities of the human body. To speed up this process, certain sounds are often necessary that have a hypnotic relaxing effect: the rustling of leaves, the murmur of a stream, the cries of seagulls, the voices of dolphins, etc. Nature itself creates ingenious and unique compositions that relieve fatigue, nervousness and promote healthy image life.