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Archivo de ejercicios para la parte inferior del cuerpo

El tramo de gato es lo que Thomas Hanna llama el programa de ejercicios somáticos mantenimiento diario en su libro, somatics.

El estiramiento del gato es un término equivocado a pesar de que a menudo vemos nuestros felinos peludos que aparece para estirar.

Estiramiento del gato no es Estirar

Cat Stretch - a part of the daily somatics exercisesEl resultado de un tramo de gato podría hacer uno más reparador.

Cuando un gato se extiende, en realidad es apretar o contraer una serie de músculos. Hemos llegado a saber esto se llama un pandiculation. Cuando hacemos todo este acto, nuestros músculos se alargan y se vuelven más relajado.

Nuestro gato inteligente utiliza la corteza motora del cerebro para su iniciar un movimiento, que a primera vista parece un intervalo. Usted ha visto un gato alrededor de su espalda. No es el estiramiento de la espalda, que está tirando el vientre y el uso de los músculos abdominales para tirar hacia atrás.

entonces… que va a liberarse. Los abdominales se restablecen y listo para ser utilizado. animales vertebrados saludables, naturalmente, restablecer sus músculos y sistema de movimiento periódicamente durante todo el día. No es de extrañar que descansan tan bien. Si tan sólo pudiéramos hacer lo mismo.

estiramiento del gato – 7 Los movimientos simples

por suerte, algunos 300 años después de que aprendimos pandiculations. Este acto trae músculos descansen. El sistema de ejercicios somáticas nos enseña cómo ir cortical y volver a establecer la longitud y el confort en nuestro sistema de movimiento. Ver la versión rápida del estiramiento del gato debajo.

Aquí es lo que el 7 movimientos simples de la dirección de estiramiento del gato.

1. El primer movimiento se despierta el cerebro, columna vertebral y las caderas.

2. El segundo movimiento ayuda a liberar la tensión en nuestro lado frontal, como el abdomen. Esto permitirá que la parte de atrás para alargar aún más.

3. Este movimiento relaja los músculos de la espalda, desde el cuello hasta el final llegaba hasta los pies.

4. El cuarto movimiento comunicados mantenidos los niveles de tensión en las caderas y el pecho. Si estamos encerrados a partir de estar demasiado tiempo sentado o el trabajo duro, esta es una oportunidad para liberar.

5. La mayor movimiento favorito de todo el mundo, este delicioso movimiento alarga la columna vertebral, libera las caderas y los hombros… y es lo suficientemente largo a ronronear.

6. UN 3 secuencia parte inferior del cuerpo para liberar los pies y los tobillos y conectar hasta las caderas, espalda y la cabeza. Esto ayuda a enderezar las piernas para una mejor caminar y el equilibrio en el funcionamiento.

7. El movimiento final del tramo de gato aborda el cuello, la rotación hacia atrás y movilidad de la cadera de una manera deliciosa sentado. Puede que no necesite a los espejos de automóviles más después de esta.

La grabación de audio Estiramiento del gato

Los animales sanos hacen un número de reinicios de la mañana. Simplemente podemos seguir junto con una rutina de la mañana de los ejercicios de estiramiento gato somáticas diseñados para el animal humano. Una vez que aprender la rutina, sólo toma unos minutos para recordar a los músculos de su longitud natural, mientras que al mismo la mejora de la movilidad que necesitamos para el día.

Al igual que un buen tramo de gato en la noche, podemos quedarse dormido y dormir más fácilmente también.

The estiramiento del gato mantenimiento diario programa de ejercicios somáticas ya está disponible para descargar y disfrutar en la comodidad de su hogar – Miau.

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    Estropear
    19

    Walking with pain

    publicado por: | comentarios (0)

    Walking with pain everyday

    Are you walking with pain when all you want to is go on a leisurely walk and be comfortable?

    Being able to walk comfortably can be ours again when we remind our muscles of their connections to each other simply through the natural act of a Pandikultion. Fortunately the “p” word has been systematized as somatics exercises

    Walking with painWalking with pain can seem like we’re dragging a heavy weight around. Lose that heavy albatross and we can be free again.

    I remember what it was like to walk a mere 50 feet and my shoulder would sear in pain. It was no fun to go on a walk.

    The hips on the other hand, had felt off track and had been clunking around since the age of 14 when I first noticed it. Pain seemed to come out of nowhere on the side of the hips, that stitch in the side, or the back of the legs when I experienced that hot poker of sciatica – ouch, ouch, ouch.

    When we get off track, we can get back on by losing what un-tracks us. Sounds complicated. It really isn’t.

    Walking in pain is miserable. Who wants to walk when we know if we do, bad things can happen. So why bother.

    By not doing one of our more natural acts, we’re doing a great disservice to our self. It’s a tough situation to be in, you want to walk and then you end up walking with pain.

    Walking has been considered one of the best exercises we can do for any number of health reasons but doesn’t that sound kind of lame. We’re the two legged animal, this is what we’re here to do. Walking in pain isn’t the option we’d like.

    Walking with pain and compensations

    A couple of considerations to amble easily is to have things arranged with less compensations or habits of movement which no longer serve us.

    If we live with a rotated hip and it clunks or doesn’t move well, this can have negative effects on the knee, ankle or our back. We’ll do a walking rather than ambulate with ease and grace.

    Tight, rígido, overly tensed leg muscles which restrict or inhibit movement may result from compensatory habits, injuries or even lack of water. Diet plays a role since the muscles need fuel. Re-programming our movement patterns, on the other hand, has been lost on many people.

    If we’re not self-correcting, we’re missing opportunities to lengthen muscles back into shape. Those lazy dogs which sleep all day usually don’t miss a beat and pandiculate themselves after periods of being sedentary.

    If we’re sitting for hours on end for instance, this type of day in day out programming doesn’t help us walk any better. The muscles atrophy towards dis-use which furthers our inflexible hobbling ways.

    La buena noticia es, we can reprogram the muscles so walking in pain no longer afflicts us. We can improve the connections of our muscles by moving our parts lazily around in a conscious manner where the brain resets tension levels.

    Reducing tension allows us to self-correct, change our compensations and gives us new ways to move so walking with pain no longer is an issue.

    Walking with pain online class

    To end our uncomfortable ways, you can learn some simple, easy movements which resets our muscles back to comfortable resting levels. When our muscles are programmed to be more relaxed, they remember how to get there more quickly.

    Please join me for an online class of somatics exercises where you’ll learn how to lessen walking with pain. All you have to do is lie down, listen, and follow along to free things up.

    Recapturing our youthful ways of movement is a memory not long forgotten, we just haven’t accessed the part of our brain which can restore and refresh our muscles so walking with pain is a thing of the past we can forget.

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      septiembre
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      mejor Caminar

      publicado por: | comentarios (0)

      Mejor caminando al no caminar?

      Recuerdo cuando apenas podía caminar 50 los pies y los hombros se dore en el dolor y la espalda apretada en curso ... así que simplemente se endurecen más a medida que penosamente mi camino a través de él como un soldado. Porque Oh porque?

      La buena noticia es, Me estaba cambiando. Las malas noticias, no estaba mejorando y así que después de un tiempo me acaba de aprender a seguir avanzando dolorosamente y lo entiendan.

      Entonces, ¿qué podemos hacer al respecto mejor caminando?

      Para poder facilitar mejor caminando, imaginar esas sensaciones perdidas que tuvimos de infantil, el movimiento fácil.

      Todos sabemos lo bien que se puede mover una pantera.

      Configuración de movimiento es lo que todos los animales vertebrados saludables hacer antes de tener que huir o perseguir a la presa.

      Caminando con rigidez como un zombi daba mucho miedo de nosotros como niños. ¿Por qué perdimos nuestros sentimientos infantiles de fácil, movimiento sin esfuerzo? ¿Es esta la recompensa de envejecimiento o el olvido de moverse como un animal.

      Mejor caminando por no hacer ejercicio

      La otra cara de la moneda está usando nuestro cerebro, the one big muscle, para facilitar una mejor movilidad, agilidad y flexibilidad, naturalmente, como todos los animales vertebrados saludables hacen.

      Simplemente a través del acto consciente de una Pandikultion que ha sido sistematizado como ejercicios somáticas que pueden moverse con mayor eficacia.

      Somática no es el ejercicio de la manera tradicional, ya que lo único que hacemos es usar el cerebro para reducir los niveles excesivos de contracción muscular.

      Al disminuir los niveles, podemos mover más fácilmente así que es mejor caminar se logra a través de la liberación de posiciones musculares sostenidas que conscientemente no podemos dejar fuera o los que no somos conscientes de en el momento.

      Puede acceder a esta clase en línea para mejor caminando ahora.


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      Exercises for the Lower BodyWe often find less pain, no pain, improved mobility, better balance, better focus and concentration as a result of doing exercises for the lower body in a differentiated manner.

      Somatics exercises for the lower body can be thought of as engaging our self with the sub-programs of movement through an act of differentiation.

      Movement software update – Exercises for the lower body

      We’re not only re-programming how we move via our brain’s cortex, we can notice the distinct and different quality of the movement or of the resulting relaxation which occurs with somatics exercises for the lower body.

      When we were younger, smaller and much lighter, we spent hours and hours of programming and re-reprogramming our movement patterns through many patterns of differentiation.

      As we’ve aged and used those earlier programs, maybe we figured we have all the programs and don’t need to update the movement software anymore. We might have forgotten about the quality of differentiation when it comes to exercises for the lower body.

      For ourself and our physical development, when did we end tweaking our movement software?

      What is the proper amount?

      Healthy animal exercises for the lower body

      Healthy vertebrate animals naturally do 7-10 movement updates in the morning and 40-50 periodically throughout the day.

      While this may sound like a lot of movements to do to remain healthy. Read this article on a motion tracking study.

      Many of us have done 3 sets of 20 or lots of aerobics when it comes to exercises for the lower body. This shifts us into the brain’s cerebellum, which does learned movement.

      The somatics approach to exercise differs by having the focus not be on the higher number of repetitions but on the quality of movement itself.

      Somatics exercises for the lower body is about the act of movement itself along with the intention and precise angle of articulation so our motor cortex becomes highly involved and can change how the muscles function and come to rest.

      These types of exercises for the lower body advances a cumulative approach to improving coordination, awareness, heightened balanced, and sharper sense of ourself.

      Exercises for the lower body with a twist.

      By changing our relationship with gravity, this small twist on doing exercises for the lower body is enough of a difference for our muscular tissues to evolve towards higher function.

      When we change our effort, or even interrupt a pattern with our intention, this furthers along our brain to help the sub-program of movement to improve.

      In this week’s Friday’s online class, we’re going to play with more exercises for the lower body doing the unusual somatics exercises in the normal way as well as in other differentiated and interesting ways.

      You’ll consciously interrupt the simple 3 step method and learn a few newer ways to enhance the practice of somatics exercises in this class for exercises for the lower body.


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      Aug
      01

      Exercises for Lower Body

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      Exercises for lower body can come in handy when you’re a senior athlete.

      Instead of preparing to run or lift weights for this past weekend’s Washington State Senior Games, I chose to do some un-conventional exercises for lower body.

      Exercises for lower body. The other side of the coin.

      As a senior athlete, I’m very interested in how my muscles can return to function as quickly as possible. By working with the space between our ears, namely the brain’s cortex, we can reset the muscles back to a comfortable resting place so they won’t ache, complain and need any ibuprofen.

      Exercises for lower body equals gold medal.Getting the gold is one thing, being able to be comfortable afterwards and ready to play again is another.

      Rewiring the brain with exercises for lower body using somatics exercises takes out any compensations and substitution patterns.

      Since many of us substitute or compensate with our muscles, to regain better function through a re-wiring process with our given structure… takes time.

      It is in the very time of now, we can observe how we can change our self.

      Taking steps to increase our function with exercises for lower body even during an event can allow us to move well especially after the competition is over.

      Limping to the car and looking forwards to the hot tub is what some people will do.

      Athletes who struggle with compensations are like the many people who have to be athletic just to move their body around by pulling themselves or trying to move rather than it being more effortless, easy and comfortable.

      Undo the compensations with exercises for lower body

      Are we all so far away from graceful movements? Hardly, if only we were to re-program the muscles, then we’d get to experience that youthful wonderful movement we once had or were denied.

      By working with the brain, we can lessen the negative output to the muscles. We can take out the stress and excessive tension.

      What I mean is the excessive tension and holding patterns that muscles will do based on habits, shortening of our muscles and even things like dietary issues and medications which compound how we can effectively move.

      Exercises for lower body can be done with the least effort when our brain organizes movement in an efficient manner. We can regulate this time and time again.

      To manipulate ourself well in space, to move as well as you can… doesn’t require hard work, just focused attention on how well you can move.

      As we become consistent, then we restore our natural ability to do what all healthy vertebrate animals do which is moving with awareness.

      The quieter we become in ourselves, the more we’ll notice… and there’s a lot beneath the surface if we dare to venture inwards. We can sense how our compensations can unwind with unique exercises for lower body.

      Unlike stretching or strengthening, with somatics exercises you are engaging the brain’s motor cortex where the learning of movement occurs as well as the resetting of the muscle’s length.

      Exercises for lower body to un-lock muscles

      With the number of substitution patterns and compensations we’ve created, we can still unlock and unlearn those so we can improve our movement patterns which is vital to moving well for the long run.

      Even certain training habits and the usual exercises for lower body where we’ve been cued a certain way may have fostered a furthering of compensations unless we took the time to release those compensatory habits.

      Moving with natural patterns rather than conditioned patterns allows us to return to moving freely. Then, we use those conditioned patterns in the games and activities we enjoy.

      With our 600 muscles and 17 layers of muscles, it’s no wonder some of the aches and concerns we have remain a mystery or are left un-resolved.

      We can help resolve things with unusual exercises for lower body. We can go back into our sense of movement and notice the adjustments which take place.

      By noticing our own self-adjustments, we can master the art of moving well before, during and after our competitions, games and dances.

      Becoming aware of how we hold ourself, we can truly let go and return to moving effortlessly and easily with some unusual exercises for lower body known as somatics.

      Want to change the quads, psoas, and other leg muscles in a very different and easy way?

      Join us this week, Friday August 5th for an online class on exercises for lower body.


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