I am stopping the 10 week programm. Maybe going to start all over if i feel like it. I am still continuing with the breathing and doing my own cold shower work out.
Yesterday I did like 4 times hot 4 times cold for 30 to 45 sec. The 3. time felt really cool. The skin felt like little needles where in many places but not in a painful way.
Had a good relaxed morning breathing session. No cold shower, going to pause for a few days, body feeling too weak.
I could start the trembling without the exercise. Again most of the time spending in my back. But going more to my shoulders and even up to my neck. I am able to start the trembling in almost every body part at will.
Tai Chi + Drumming:
Drumming session today was good. I need to feel, relax and don’t fear that my arm pain could return during playing, than it goes well.
During Tai Chi I noticed that there was no pain in my arm. So if I am focused in something and don’t really pay attention to my arm there is no pain. This goes with my theory that there is no real pain in my arm and just some events trigger the pain out of pain memory.
Did the cold shower in the evening, went for only cold and stayed for 3.5 min. I think I am going to do the alternating between warm and cold multiple times with longer than 1 min cold in between the next days. Still not feeling ready for the 10 min challenge.
Today I did my second TRE session. This time doing the exercises of the book “The Revolutionary Trauma Release Process”. The shaking went from my legs into my back making my entire body go from right to left. The shaking also went into my lower back and after some going back and forth between legs, and back to my shoulders and then my entire upper body shook in an uncontrollable way. It was really fun.
Something crazy happend. I did a progressive muscle relaxation for my right arm, after tensioning up and letting go my wrist started to shake just like the TRE. So I let the shaking go thru my arm, going into my shoulder, elbow making all kind of crazy uncontrolled movements. After it my arm felt relaxed.
I also tried to sit better, by tilting the pelvis slightly forward. This results in a rise in the upper body. As from my Alexander Technique lessons it is to find the sweet spot between being too far back with the pelvis, resulting in a round back or to for tensed forward resulting in a hollow back. Perfect is a slight hollow back without tension.
During drumming I also tried to keep my shoulders relaxed I noticed that sometime I would start to tense them up, especially in faster tempos. I kept me elbows a little further away from my body giving me a more relaxed and free movement. I also focused on using my wrist and fingers and don’t play out of the forearm.
I managed to stay more relaxed during playing which I hadn’t experienced for a long time. Creating a pretty wide smile in my face. I went up to tempos of 140 and still could keep my relaxation. Sometimes I even struggle at 70 bpm creating too much tension in my forearm in the upstroke position.
I think a main factor for this sensation was the TRE in my forearm, also having a positive effect on my mind.
Actually today is the last day of week 4. I still did not do the 10 min cold shower challenge and I know next week it’s going to be 10 minutes every day. So maybe I am going to do the challenge the next days and see how it goes.
Had a cool drum lesson session today the 45 min passed so fast. We talked about my muscle tension holding the full stroke position. Holding this position should not be tense in the forearm. Some possible problems, going to high and holding the stick to tense with my fingers. So we started to play very sloppy let the arm totally loose. Then tighten the grip slightly more and keep that loose feeling and gain back more control over the stick. Also very important don’t force an exercise or try to play in a tempo you’re not ready for. Another exercise we did was playing imaginary drums with the hands while standing. Arms in front and elbows bent to the side. Doing normal strokes with the hands using the wrist in three types, hand total relaxed, hand half tensed, hand full tensed so all fingers are straight.
A good exercise to release tension in the back or shoulder is to breathe into tight spots and let them go with the exhale.
All exercises done in the Morning.
Retention: 1:27, 1:42, 1:55 inverted Rows: 20
Had a talk with another WIM-Hoffer today and got the suggestion to try TRE (Tension and Trauma Releasing Exercises). It’s a method to release tension build by stress or traumatic events. I tried the technique on the fly, maybe going to by a book about it. The goal is to release tension by letting the body shake. For this the leg muscles get stressed out with some physical exercises. Than laying down on the back feet touching and the knees up waiting for the legs to start shake. Then just let it happen, let the shaking sensation go to the parts of your body it wants to. Best is to just focus on the breath and don’t try to influence the shacking. For a little more information check out this video Trauma Releasing Exercises or the website: TRE
So I tried it and felt okay, shaking mostly in the legs, moving short to my back and stomach. After it I took the cold shower and it felt more relaxed and easier than yesterday.
So tracked times today:
Retention: 1:37, 1:58, 2:02 inverted Rows: 23
Participated in a cathelencis (bodyweight exercises) work out today. The first hour or so was outside. Me only in T-Shirt and Shorts. It was about 5 degree and a slight rain. My arms felt pretty warm.
The cold shower is still an ongoing fight with my mind. My mind always tries to prevent it, but if I take it, it always feels good. So I have to work on focusing my mind and be ready for the cold.
All exercises done in the Morning.
Did 2 breathing rounds in the train, and had a great meditation afterwards.
Still the struggle with the cold shower, could not start with one today. The mind was not ready. But during the warm shower I could bring the focus back. The cold shower afterwards felt again great and relaxed.
Did the breathing in the morning, feeling more and more relaxed again. Mabey I am going to track the time once per week again. The meditation after the exercise felt good.
I took the cold shower after climbing and my work out. I am feeling to get more and more control in the cold showers.
Something I noticed the forward-bending in the morning, there is at least 5-10 cm between my head and my knee. After climbing and the work out I did the forward bending again and could easily reach my knee with my head. So my muscles mostly in my calf and back where not tight. The question is why my muscles are that are usually tense loosened now up.
Some tests I will try is doing the forward bend before and after meditation, before climbing, after climbing, after the work out.
All exercises done in the morning. The headstand brings a cool feeling.
Cold shower in the evening. Works better and better it’s all about the mindset. Breath
I already did all new exercises of week 4 but paused the cold shower for 2 days. Two of the new exercises are the headstand and raven. The raven went quite will, didn’t expect to hold that long.
This week includes one 10 min cold shower challenge. I am not going to track my retention times or reverse rows this week. Because I think those numbers are keeping my focus away from relaxing and feeling.