Lesson 10
Did you know that in addition to the split, stretching exercises are extremely beneficial to health?
The thing is that stressful loads, suppressed emotions, negative thoughts, experiences, as well as eating habits, and lifestyle - all this leaves an imprint on our body !!! 🤯🥵😰
The body records all the emotions experienced, as if on tape and leaves muscle clamps and spasms. This leads to stagnation of energy - and thus, your physical condition is directly related to other areas of life - material, mental and spiritual 🤑😃😇
By releasing the body from the clamps and working to improve flexibility, you actually affect all areas of life !!! 🌞🧘♀️🤫
Muscle clamps are the cause of many troubles and an indicator of them. The more muscle clamps, the faster a person gets tired, the more negativity he has, the poorer and more monotonous emotional life.
Have you noticed how your body changes after a vacation or after a great weekend? Of course, in the event that you really managed to have a good rest!
With the help of stretching and breathing exercises, you can get rid of many muscle clamps, improve blood supply, normalize venous and lymphatic drainage, restore muscle and skin elasticity and even regain mental balance!!!
Most adults suffer from muscle tension and it doesn't matter if they lead an active lifestyle or not ...
Why?
After all, everything seems to be so simple: how did you feel the tension - relax! No, it just doesn't work that way.
Firstly, most people do not feel their muscle clamps - because they get used to them, and because they are simply inattentive and do not feel their body!
Secondly, few people can relax themselves, even if they want to: the ability to relax needs to be developed, like any other skill. And it is in stretching classes that it is developed.
How important is the ability to relax?
If your nerves and muscles are constantly in a tense state, one day they will break down and burst! This will be the most unexpected moment and the most unpleasant one!
As you stretch, practice relaxation and deep breathing.
Everything in nature is cyclical - night replaces day, winter replaces summer, and this cyclicality makes it possible for plants, animals and humans to relax. In the age of advanced technology and achievement, we often forget about it and want to be strong 24 hours a day!
Guys, this is as unnatural as the sun in the middle of the night!
Causes of muscle clamps (spasms)
1. Suppressed emotions.
Our thoughts and experiences are reflected in our physical condition. In other words, negativity, fear, resentment, anger, which we keep in ourselves for a long time, sooner or later find a way out.
One of the ways to regulate the emotional state in the modern world is to use natural methods of maintenance through breathing exercises and the use of essential oils. This method has been known since the 16th century BC!!!
The aromas of citrus, cinnamon, incense and some floral scents are known to help with this.
2. Incorrect drinking regime
Excessive fluid intake, as well as insufficient fluid intake, destroys the electrolyte balance in the body - that is, the correct concentration of sodium, potassium and calcium.
30 grams per kg of weight is the minimum for a person leading a passive lifestyle. If you train actively, you need much more! I drink about 3-4 liters with a weight of 52 kilograms!
3. Lack of calcium in the body.
If, with frequent spasms, you also observe a deterioration in the condition of your skin, hair and teeth, if you smoke or are constantly exposed to stress, you are most likely suffering from a calcium deficiency. If you decide to take calcium supplements, make sure it is combined with vitamin D for the best absorption.
4. You keep your muscles from resting after hard training.
As corny as it may seem, this is one of the most common causes of muscle spasms. You should alternate strength training with stretching and cardio to give your muscles a chance to recover.
5. Unbalanced diet with minimal alcohol abuse.
Without getting energy from carbohydrates, our body breaks down its own muscles.
How to prevent muscle cramps?
1. Get enough sleep. During sleep, the muscles recover and restore elasticity to the fibers.
2. Stretch and be careful not to stop breathing during exercise.
3. Find your own pace of training. Don't chase other people's results. Everyone has their own tasks.
4. Go for a massage, sauna or hot bath.
5. Use natural solutions and essential oils to maintain your emotional background.
The golden rules for stress relief to help you balance your workout include:
1. Stretching or rotation should follow the strength exercise.
2. Avoid deflection with a load on the spine! Remember the principles of effective stretching that we learned in the first lesson - internal muscle control and stretching!
3. After static stress - physical activity.
4. After tilt - deflection / after deflection - tilt.
Remember, a safe workout must be balanced!
Train profitably and with pleasure!
The practical part of the tenth lesson is also devoted to the development of back flexibility.
Practical part
Exercise 1
Starting position - sitting in the lotus position. Place your hands on your knees. Pull your spine up from the ischial bones to the crown.
Try to create a straight line - as if you are sitting in front of a wall. Then round your back.
Repeat a few times.
Straighten your back. Work on the shoulder blade area to stabilize movement.
Add movement with your arms up and to the sides so that the position of the back does not change. Repeat 4-8 times.
Add movement with one hand forward and the other to the side.
Also repeat 4-8 times in each direction.
Exercise 2
Starting position - sitting on the floor. The legs are bent. The feet are parallel to the pelvis.
Place one hand behind the pelvis so that the fingers are turned inward towards the pelvis.
Rest your feet on the floor and lift your pelvis up.
While moving, twist your hand so that your palm rotates on the floor. The other hand rises up in front of you.
Emphasize the rotation of the arm and palm on the floor in the exercise.
Strong legs push the floor with the heels, buttocks are tense.
As compensation, we round our back.
Exercise 3
Starting position - sitting in the lotus position. Place your hands on your knees. Pull your spine up from the ischial bones to the crown.
Try to create a straight line - as if you are sitting in front of a wall. Then round your back.
Repeat a few times.
Straighten your back. Work on the shoulder blade area to stabilize movement.
Add movement with your arms up and to the sides so that the position of the back does not change. Repeat 4-8 times.
Add movement with one hand forward and the other to the side.
Also repeat 4-8 times in each direction.
Exercise 4
Starting position - sitting in the lotus position. Place your hands on your knees. Pull your spine up from the ischial bones to the crown.
Try to create a straight line - as if you are sitting in front of a wall. Then round your back.
Repeat a few times.
Straighten your back. Work on the shoulder blade area to stabilize movement.
Add movement with your arms up and to the sides so that the position of the back does not change. Repeat 4-8 times.
Add movement with one hand forward and the other to the side.
Also repeat 4-8 times in each direction.
Exercise 5
Starting position - sitting in the lotus position. Place your hands on your knees. Pull your spine up from the ischial bones to the crown.
Try to create a straight line - as if you are sitting in front of a wall. Then round your back.
Repeat a few times.
Straighten your back. Work on the shoulder blade area to stabilize movement.
Add movement with your arms up and to the sides so that the position of the back does not change. Repeat 4-8 times.
Add movement with one hand forward and the other to the side.
Also repeat 4-8 times in each direction.
Exercise 6
Starting position - sitting in the lotus position. Place your hands on your knees. Pull your spine up from the ischial bones to the crown.
Try to create a straight line - as if you are sitting in front of a wall. Then round your back.
Repeat a few times.
Straighten your back. Work on the shoulder blade area to stabilize movement.
Add movement with your arms up and to the sides so that the position of the back does not change. Repeat 4-8 times.
Add movement with one hand forward and the other to the side.
Also repeat 4-8 times in each direction.
