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The Feldenkrais method: a pleasant way to eliminate unwanted muscle tension
Awareness through movement: relaxing the hips to a nice conditionMany people feel the stiffening of various muscles around the hip joints. In this lesson, you will discover a comfortable and pleasant way to eliminate unnecessary tension from these muscles.
Eighteen million seven hundred forty eight thousand sixteen
1. Lie on your back, legs straight and hands resting along the body. Feel like your heel pressed to the floor. Is the pressure under the left heel from pressure under the right? Do you have a feeling that one of the heels is pressure shifted more to the outer edge of the foot? Also watch the pressure on the floor the calf muscles. Can you feel which your feet more deployed up, and what is more tilted in favor of? Make sure your feet are completely relaxed. Do not attempt to keep them any certain way.
2. Very slowly expand the right leg to the side, and allow right knee to bend slightly to the outside edge of your right foot start to slide on the floor up. Glide the edge of the foot back to the starting position along the same path. Repeat the movement several times very slowly, looking for the path of least resistance and least effort, while continuing to slide the outer edge of the foot along the floor then up and down.
Eleven million thirty nine thousand five hundred seventy nine
Sliding your foot up and down, make sure your knee hangs freely to the side, to the muscles of the inner thigh relaxed. Try every time to relax the leg already in a bent position when your foot slightly tucked up to you to ensure that you do not strain the muscles of the inner thigh.
Many people pereutomila muscles inner and outer thighs, using too many muscles that do not participate in such simple movements, like bending and straightening of the hip or knee. The more unnecessary muscular work you do, the harder, heavier and with more resistance you'll be moving your feet. So make sure you focus on relaxation of the muscles of the inner surface of the legs during this exercise.
After researching rolling motion of your foot on the floor up and down, relax and watch what has changed in the position of your foot rest. Did the leg softer? Does stop now in a different direction than before? Think softer hip? You may even find that your lower back is relaxed and slightly dropped to the floor on the right side.
3. Follow the same research that soft and lazy movement with the left leg. Is it easier to implement it this way, or harder? Pay attention to your eyes and head in General: whether they are moving left when you move the left leg up and down? Relax and feel like changed sensation in the pelvis and how to change the tension in the muscles of the legs.
4. Expand both legs to the knee freely hanging down, and at the same time slide the outer edges of both feet up towards the head and back. During the slow and smooth execution of this movement, feel that doing your lower back and pelvis to help this movement.
When feet slip up, try to keep the distance between them approximately the width of one foot.
5. Lie down, placing hands on floor over head, slightly parting them to the sides and slightly bending your elbows. Again slide the outer edges of both feet up to myself and leave them in this position, your knees hanging to the side. Now let your head easily rolls from side to side, and your breathing remains deep and even.
Seventy one million four hundred fifty thousand one hundred ninety six
Relax in this position, dangling his knees and opened the hand, and feel comfort from the fact that you look like a child sleeping on the floor. Let your ribs move freely during breathing. published
P. S. And remember, just changing your mind — together we change the world! ©
Source: //feldy.ru/lessons/rasslablenie_beder/
Eighteen million seven hundred forty eight thousand sixteen
1. Lie on your back, legs straight and hands resting along the body. Feel like your heel pressed to the floor. Is the pressure under the left heel from pressure under the right? Do you have a feeling that one of the heels is pressure shifted more to the outer edge of the foot? Also watch the pressure on the floor the calf muscles. Can you feel which your feet more deployed up, and what is more tilted in favor of? Make sure your feet are completely relaxed. Do not attempt to keep them any certain way.
2. Very slowly expand the right leg to the side, and allow right knee to bend slightly to the outside edge of your right foot start to slide on the floor up. Glide the edge of the foot back to the starting position along the same path. Repeat the movement several times very slowly, looking for the path of least resistance and least effort, while continuing to slide the outer edge of the foot along the floor then up and down.
Eleven million thirty nine thousand five hundred seventy nine
Sliding your foot up and down, make sure your knee hangs freely to the side, to the muscles of the inner thigh relaxed. Try every time to relax the leg already in a bent position when your foot slightly tucked up to you to ensure that you do not strain the muscles of the inner thigh.
Many people pereutomila muscles inner and outer thighs, using too many muscles that do not participate in such simple movements, like bending and straightening of the hip or knee. The more unnecessary muscular work you do, the harder, heavier and with more resistance you'll be moving your feet. So make sure you focus on relaxation of the muscles of the inner surface of the legs during this exercise.
After researching rolling motion of your foot on the floor up and down, relax and watch what has changed in the position of your foot rest. Did the leg softer? Does stop now in a different direction than before? Think softer hip? You may even find that your lower back is relaxed and slightly dropped to the floor on the right side.
3. Follow the same research that soft and lazy movement with the left leg. Is it easier to implement it this way, or harder? Pay attention to your eyes and head in General: whether they are moving left when you move the left leg up and down? Relax and feel like changed sensation in the pelvis and how to change the tension in the muscles of the legs.
4. Expand both legs to the knee freely hanging down, and at the same time slide the outer edges of both feet up towards the head and back. During the slow and smooth execution of this movement, feel that doing your lower back and pelvis to help this movement.
When feet slip up, try to keep the distance between them approximately the width of one foot.
5. Lie down, placing hands on floor over head, slightly parting them to the sides and slightly bending your elbows. Again slide the outer edges of both feet up to myself and leave them in this position, your knees hanging to the side. Now let your head easily rolls from side to side, and your breathing remains deep and even.
Seventy one million four hundred fifty thousand one hundred ninety six
Relax in this position, dangling his knees and opened the hand, and feel comfort from the fact that you look like a child sleeping on the floor. Let your ribs move freely during breathing. published
P. S. And remember, just changing your mind — together we change the world! ©
Source: //feldy.ru/lessons/rasslablenie_beder/
