Changing Step by Step, Drumming, Alexander Technique

Step by Step instead of all at once:

As I mentioned before I am doing or always want to do everything at once. I want to build a house in one day just to see clear results. I stop most of the things because I see no results. Mabey because the only result I aspect is just being pain free, and all little successes get ignored immediately when some pain comes back. But who builds a house in one day. Just putting down one stone each day, every day. That’s easy everybody can do that, and after some time the house will be finished with no effort.

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Alexander Technique, TRE, Pain, Meditation and Drumming

TRE, Pain, Mediation and Drumming:

Doing the TRE everyday it goes now always directly to my neck.

I am getting more and more convinced that my arm and leg pain gets triggered by the brain. Due to pain memory with tasks, or thinking about these tasks. Saw a movie this week deadpool (such a funny great kickass movie ^^) and can’t remember having any pain during the movie. Maybe it was because I was so focused on the movie, being in the moment not giving my brain the chance to say: “Hey you know you got some pain here and there”. During meditation I sometimes now practice drumming in my head. There than the arm pain also gets triggered very often.

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Alexander Technique

My new Exercises:

  • Sitting, writing and standing up
    • While writing taking pressure from the wrist, by not leaning so much forward and taking sitting more straight. The head position, tilting is free as long as the neck doesn’t falls forwards. The neck should be in line with the back.
    • Before standing up or sitting down. Focus on neck to be free, arms in front of the body. Only then do the movement. Muscles will be tense during the movement, but after it they should be loose again.
  • Shoulders
    • Roll the shoulders in a circular motion. Four times forward, then four times backward. After it only one shoulder each direction 4 times. Then simultaneously one shoulder forward and the other backward. Doing this for both directions per shoulder.
    • Lateral arm raises, with the hand leading the motion. At about abdominal region the hand will start to face forward. The motion should be slow and ends with arms over head. Then do the motion reversed back down.
  • Entire body
    • Laying down with bent legs and head on a book or other slightly enhancement. Hands are on the belly to relax the shoulders. Now going thru the entire body imagining the muscles to be long, or for the deeper muscle section to be wide. Because a relaxed muscle is longer than a tensed one.

 

 

Day 2 Week 3 and Alexander Technique

WIM-HOF-Method:

I am really struggling with the breathing.  I am trying to get the optimum inhale and exhale. Only resulting in different breathing variations, with no results. My retentions dropped to last week and don’t increase during the rounds. This is because I don’t relax, focusing too much on how to breath, instead of the feeling it.

The good thing I felt awesome and warm after the cold shower. Even I didn’t feel like taking it today. I took a very very long extreme hot shower. And my mind didn’t want to take the cold shower afterwards. But I did it and just accepted the cold. Let it be, breath, smile.

The times 1:23, 1:43, 1:40, 1:43 pushups: 19

Alexander Technique:

Had my second lesson today. A list of all the things I learned:

  • Squats:
    • I need to keep my head in line with my spine, still tilting it backwards.
    • Knees should not fall inwards.
    • Arms in front, so my back doesn’t tense up.
  • Sitting:
    • Knees should be hip width apart, and not fall inward.
    • I need to find the correct balanced position between round and hollow back.
  • Standing:
    • To work against my flat feet, which cause my knees to fall inward, I need to rotate my knees slightly outwards and push my toes into the ground. The aim, only three parts of the feet should touch the ground, the heel, a section behind and slightly to the middle of the little toe and the big toe and parts behind it.
    • To be balanced all three points of the foot should be equally loaded.
    • Feet should be hip width apart.
    • My back is a hollow back as a result of too less tension. This is also bad, because too less tension in one part of the body will cause too much tension in another part. The body should always be in balance.
    • To correct it I should lean back, resulting in more weight on my heels. Then I should lean forward with my upper body, until the three points of my feet are equally weighted. The goal is to straighten my back, which is bringing my lower back more back and my upper body forward.
  • Exercise:
    • Put feet in correct position so only the three spots touch the ground. Can be easily practiced while waiting for the bus.
    • I should try to notice as often as possible, if posture or movement is incorrect and try to correct it. Even if I don’t think about it all day and I notice, I didn’t think about it, it is still a success. So maybe next time I will notice.

Day 6 Week 1 and Alexander Technique

Skipped the cold shower again, still not feeling better. Did 4 rounds of breathing today and felt the tingling sensation in my arms and face during retention.

Times of today: 1:55, 2:05, 2:11, 2:36

Did some short drumming slow and easy, was relaxed, felt good.

Alexander Technique Lesson:

Today I had my first Alexander Technique Lesson. The all-time goal is to notice my wrong movements or behavior before it happens. Then I should either do them correctly, like getting up from or chair or don’t do them at all like tensioning up during drumming.

To achieve this it is a long way to go. I need to become self-aware of what I am doing. How do I stand or get up from a chair.  Try it for yourself, get up from a chair and tell me what your body did during it. I am curtain just like me you don’t know you just do it.

Letting go:

We did some exercise in which I should let go of my neck, while the teacher performed some movements. We noticed if I think my neck would tense up. So to let go it is all about the feeling no thinking about letting go. This can be achieved by feeling the movements or focusing on hearing or on the breath.

So if I didn’t think the letting go part worked really well. In Tai Chi we also do the training of letting go, so I already had some experience.

Overall it is very important to not force your body in the correct position by tensioning up even more. All muscles should be as relaxed as possible.

The correct head position during getting up or sitting down:

It is important that the head is in alignment with spine.  So during the entire movement the back is straight, this will be possible by using the hip. This will result in looking downward at a certain point if you stand up. If you look at the same spot while sitting down or getting up, your neck will be out of position to the rest of the spine.

Correct sitting position:

To get the correct sitting position is not to try to sit to strait resulting in hollow back or to fall back into a rounded back. The correct position is just in between. The problem this position cannot be hold. If you force it, it will result in tensioning up. The goal is to always come back to this correct position and let it drift slightly away and get back to the correct position. If you can do this you become more and more aware of your movements and body.

More detections, result and practice:

We noticed, that my knees should be light bend and relaxed during standing. While getting up I always have my arms beside me. This results in a tension in my upper back. This can be solved by keeping my arms in front of me during this movements.

Neck and shoulders felt relaxed after the lesson.

Till my next lesson I should start to try to become more aware of my movements and body. How do I move is there any unnecessary tension which I can let go of…

Alexander Technique

I like to give you a short overview of the Alexander Technique:

Mainly the Alexander Technique is used to be aware of unnecessary tension in the body and prevent it. For example wrong posture causing stress on our body. But also situations your body tenses up und you don’t notice it for example during fear or making a public speech.

The technique will teach you how to be aware of these unnecessary tensions to change your bad habits, during sitting, standing or during activities like playing an instrument. It will also teach you to improve the balance of your body and breathe more freely.

Therefore the Alexander Technique is used to relief musculoskeletal pain especially neck, back and joint pain. Moreover it will help you relief stress, because you will be able to respond to any situation with less tension. This will be a key factor for many people like me to break the vicious cycle of pain creating more tension resulting in more pain.