Removal of muscle blocks. How to remove muscle clamps and anxiety at the same time

Despite the fact that the head and neck do not look like an accumulation of muscle mass, there are still muscles there, which means that muscle blocks can form that not only cause physical discomfort, but also affect the psychological state.

4 muscle clamps of the head and neck, which are worth paying attention to harmonize the body and psyche:

Helmet neurotic: scalp, forehead, nape.
Symptomatology: Feeling of tightness of the head, as if “rubber swimming cap” on the head; girdle headaches; circulatory disturbance of the soft tissues of the head.

Causes: a helmet of a neurotic is characteristic of a modern person living in a metropolis. It is caused by digital thinking, excessive intellectualization - “life in the head”. Constant concentration on mental activity, a sedentary lifestyle, "insensibility" of one's own body - all this leads to the fact that the muscles of the scalp are cramped more and more.

Psychological consequences: stereotyped, rigidity of thinking - the “carrier” of the helmet of a neurasthenic loses its ability to receive, absorb new information. Plus, chronic fatigue and irritability are added.

Exercises: palpation and self-massage with a shift of the skin will help to diagnose and begin to work out a helmet of a neurotic. The goal is to search for seals, non-movable skin, tubercles and depressions, painful areas, indicating the presence of a helmet neurotic.
Ocular block: oculomotor muscles, muscles of the scalp and neck.
Symptomatology: running or vice versa a static look; constant wrinkling of the forehead and interbrow; pain, heaviness, pressure in the eyes (because the vessels that feed the eyes are pinched); visual impairment.

Causes: eye clamp is formed against the backdrop of fear of the world, especially society. Often this clamp is formed in childhood, when due to the psychological characteristics of the parents the child is constantly in tension, afraid to make a mistake and disappoint them. Thus, a person gets used to control the world around him with his eyes, constantly looking at the reactions of others to his words and actions.

Psychological consequences: chronic anxiety.

Exercises: Any delicate eye exercises are suitable for working out the eye block. The focus of attention during practice on sensations in the eye and oculomotor muscles.
Temporomandibular clamp.
Symptomatology: As a rule, this muscle block is not felt and is not recognized. However, it can be recognized by two indirect signs: firstly, most often it is "paired" with a clamp in the hands (hands, forearms, shoulders); and secondly, in a person with an RF clamp, a clamped articulation is observed - he seems to say “through clenched teeth”.

Causes: is a consequence of social adaptation, namely the prohibition of expressing anger. Angry, but not allowing himself to manifest it, a man reflexively clenches his jaw.

Psychological consequences: due to the fact that anger is suppressed, and emotional stress accumulates, so-called passive-aggressive behavior is formed. A man shows his disagreement in roundabout, manipulative ways. For example, she is chronically late for work, becomes sarcastic, in crisis situations, takes the position of the victim, shifting responsibility to others.

Exercises: To work out this clamp, self-massage is good according to this scheme: we firmly press our fingers on both sides of the jaw joints, then we open our mouth very, very slowly, and with our fingers we counter - the jaw moves down, and the fingers move the muscles up. We open the mouth to the maximum, and then just as slowly we begin to close our mouth, and move our muscles down with our fingers. Repeat 5-6 times with eyes closed. We focus our attention on the jaw joints.

For soft, static stretching of the jaw muscles, it is necessary to open the mouth as wide as possible and put a suitable size retainer between the teeth - for example, a clenched fist (with your knuckles to yourself). We remain in this position for at least 2-3 minutes, so that the muscles have time to relax.
Throat clamp: muscles of the throat, tongue, deep neck muscles, neck.
Symptomatology: feeling of a coma in the throat; sensations of slight strangulation; constant desire to swallow; quiet speech.

Causes: throat clamp is a consequence of the ban on crying, screaming, resentment, i.e. also socially determined. It can be formed both in childhood and in adulthood.

Psychological consequences: in the case of a long “wearing” of the throat clamp, the ability to cry and verbalize your feelings, grievances, opinions disappears. Often even the ability to recognize one’s emotions disappears. As a result, a person looks restrained, laconic, unemotional, but these characteristics are only a consequence of mental trauma and muscle clamp.

Exercises: to develop a throat clamp, techniques for the development of oratory and speaker speech are being held. For example, you can loudly pronounce sounds A – O – U – S – E, actively including the muscles of the articulation apparatus in the work. A lion pose (Simhasana) also has a beneficial effect on the opening of the throat clamp.

In addition to local work on the clamps, special attention should be paid to warming up and self-massage of the neck, since the hypertonicity of her muscles is present in all of the listed blocks. Neck warming up should start with a light power load, and then move on to soft stretching and massage.

This article is primarily intended for people suffering from anxiety disorders, but will also be useful to those who are living the stressful phase of their lives.

To begin with, experiencing muscle tension is normal. Every person has chronic muscle tension, and it significantly reduces the quality of life, enhances anxiety, irritability, negatively affects sleep, and leads to a gradual depletion of strength. A lot of books and articles have been written about the effect of muscle tension on health. Osteochondrosis, various neuralgia, cramps, and even early wrinkles occur in part due to excessive muscle tension.

Relaxation events and techniques, on the contrary, significantly improve the quality of life of people. It is proved that after relaxation, sleep improves, working capacity, mood improves. In the absence of muscle blocks and clamps, the quality of rest improves.

It must be understood that stress and our emotional reactions to it respond in the body to muscle tension, which, in turn, enhances this stress and emotional stress. Another vicious circle!

The purpose of relaxation techniques, which we will discuss with you a little lower, is not only bringing the body into a relaxed state, but also forming a “muscle memory” for a state of relaxation. After the formation of such a memory, you can easily track the muscle clamps in the body, since you will know exactly what sensations are in a relaxed state.

The most effective methods of muscle relaxation are recognized relaxation through muscle tension and through their stretching. But first things first.

Muscular relaxation through muscle tension (according to Jacobson)

Instruction manual

This exercise was designed to self-relieve excess muscle tension. When you create a strong, but short-term, tension in a muscle, complete relaxation comes to replace it. In this case, all muscle clamps and blocks that are formed in this area of \u200b\u200bthe body are released. Be sure to perform this exercise, you should form a "muscle memory" for a state of relaxation. This will help you easily recognize and prevent muscle tension in the future.

In the sitting position, create maximum tension alternately in each anatomical region (see table 1.). Counting to seven, you should relax. Resting, concentrate on the sensations in the body to remember well the feeling of relaxation. You need to do this algorithm with all areas of the body shown in table 1.

If the tension does not leave any area after the first approach, you should repeat the exercise for this particular muscle group until the onset of relaxation effect.

If you did everything right, then you will feel lightness in the body and a desire to lean back. Often there is a desire to take a deep, spontaneous exhalation.

To successfully master this exercise and form a “muscle memory” for a state of relaxation, it is best to exercise five days in a row, performing five approaches five times a day. This will be enough to remove all muscle blocks and improve your emotional state.

After a five-day development of the muscle relaxation skill according to Jacobson, it remains to carry out several recommendations over the next time:

From time to time, monitor muscle tension in your body in order to better understand exactly what situations it arises. Raising awareness will only be at your fingertips.
In the future, aware of your muscle dysfunction in the form of excessive muscle tension, take timely measures to reduce stress. This can be a complex relaxation or point, on the clamped area.
It would be great if you introduced into your life various activities that contribute to relaxation, such as self-massage, exercise therapy, gymnastics, swimming, etc.

Relaxation through muscle strain.

In addition to the main method of relieving muscle tension through tension, there is an alternative way. This is relaxation through stretching. This set of exercises does not require you to be involved throughout the day, taking only 40-50 minutes a day. A great alternative to paging tapes on social networks, right?

I will repeat the necessary introduction, written at the beginning of the article. Do not skip it, re-read it again. It is very important!

Testing muscle tension is normal. Every person has chronic muscle tension, and it significantly reduces the quality of life, enhances anxiety, irritability, negatively affects sleep, and leads to a gradual depletion of strength. A lot of books and articles have been written about the effect of muscle tension on health. Osteochondrosis, various neuralgia, cramps, and even early wrinkles - all due to muscle tension.

It must be understood that stress and emotional tension respond in the body to muscle tension, which in turn enhances this stress and emotional tension. Another vicious circle!

The goal of relaxation techniques, which we will discuss with you a little lower, is not only to bring the body into a relaxed state, but also to build muscle memory for a state of relaxation. After the formation of such a memory, you can easily track the muscle clamps in the body, since you will know exactly what the body should be in a relaxed state.

Instruction manual

Take a lying position on a yoga mat. Focusing on table 2, perform each exercise 5 to 10 times. The whole complex of exercises should be performed once a day for 40-50 minutes.

Performing the exercise one after the other should focus as much as possible on the sensations. Just stretching and relaxing, nothing more. Before starting the exercise, it is recommended to put the phone in silent mode and not be distracted by anything.

Breathing techniques

Practicing breathing will be useful not only for people suffering from anxiety disorders, but also for all those who have various breathing problems, such as:

Feeling of lack of air, shortness of breath or suffocation of a psychogenic nature;
Shallow breathing;
Hyperventilation syndrome;
Locked on breath control;
Spontaneous sighs exhale and other unpleasant symptoms caused by stress and anxiety.

Each person has various respiratory disorders, and they significantly reduce the quality of life, increase anxiety, irritability, negatively affect sleep, and lead to a gradual depletion of strength.

When your breath becomes natural and spontaneous, it greatly improves the quality of life. It is proved that after conducting respiratory relaxation techniques, sleep, performance, and mood are improved.

It must be understood that stress and emotional stress adversely affect the quality of breathing, and this in turn enhances stress and emotional stress. Another vicious circle!

Instruction manual

The goal of this exercise is to make your breathing natural and spontaneous. Only systematic studies will achieve the goal. To begin with, excessive muscle tension is eliminated, which prevents clavicular, thoracic and diaphragmatic breathing (see instructions below). Then you should “catch your breath”, after which you can already start the breathing exercises themselves. But first things first:

Use the “stretch relaxation” technique described above to release excessive muscle tension in the jaw, upper shoulder girdle, and also in the back and abdominal muscles. An additional exercise is performed to relax the diaphragm. Starting position: legs shoulder-width apart slightly bent at the knees; toes of the feet directed slightly inward; clenched fists rest just below the lower back (top of the buttocks); while the elbows are laid back. Next, you should make the main movement: slowly bend in the lower back, giving the pelvis forward and throwing your head back. You should strive for a feeling of tension in the front and back of the body. After 10-15 seconds, return to the starting position. As a result of the correct exercise, there will be a desire to take a spontaneous deep exhalation.
What is "catch your breath"? This is an important stage of preparation for the breathing exercises themselves - the maximum expiration, after which the deepest breath is taken. The instruction is as follows: inhale as deep as possible, using all the muscles that relaxed in the first stage (intercostal muscles, muscles of the upper shoulder girdle and abs muscles); then do a deep (most complete) exhalation with an additional “re-exhalation” of the remaining air in 2-3 doses. Thus, you include the entire respiratory muscles, which greatly facilitates subsequent breathing during the main exercise.
Exercise "Breath for 10 accounts." Starting position: sitting on a chair with a straight back. Breathe calmly and count the inhalations and exhalations: 1 - inhale, 2 - exhale, 3 - inhale, and so on to 10. The breathing should be chain, that is, without pauses between inhalations and exhalations, breathe smoothly and calmly with your mouth. In this case, it is necessary (!) To focus on (1) counting inhalations and exhalations, (2) the movements of the chest and abdomen and (3) the sensation of the air you breathe (as it moves through the airways). 3-4 approaches should be performed, taking small breaks.

In order to develop muscle memory for natural breathing, you should be engaged for five days, performing this set of exercises five times a day. After a five-day practice, do this exercise if necessary.

Fix in the cells of the table the number of approaches. This will help you control yourself during the five-day work on breathing.

The text was prepared by psychologist for anxiety disorders Alexander Usoltsev.

What are blocks in the body and how are they formed
The nature of blocks is as dual as our human nature. To understand it more deeply imagine the flow of energy in your body as a river flow, with its bends and an expanding channel. The narrowing, congestion, and destruction of the dam on it will correspond to injuries, illnesses, conflicts that impede the flow of healthy energy., Which must be cleared - and this is one side of the blocks.
On the other hand, the river has its banks, gentle slopes, and sometimes severe rocks, forcing it to flow in a certain direction. Here, the blocks act as massive barriers directing the flow of energy, holding it back and not allowing it to leave the banks. Obviously they have power! This is another property of the blocks - we need these restrictions until a certain time, since they guide our movement through life.

From the point of view of psychology, a block is a steady tension of the body, behind which there is an urgent problem of a person;

from the point of view of functional anatomy, a block is a state of tissue characterized by its shortening, increase in density and rigidity;

from the point of view of chiropractic, a block is a partial or complete restriction of mobility in the motor segment or joint;

from the point of view of bioenergy, a block is an encapsulation of a certain part of energy in a certain part of the body.

Nothing goes unnoticed in human life. Resentment, betrayal, disappointment or any other negative event leaves a mark, which manifests itself in the form of a tense zone in our body.

How do blocks arise in the human body
When a person experiences psychological stress or various emotions (negative, positive, sexual), his body tenses. If such feelings are conscious in nature, and the person gives them a way out, manifests them, and the emotions are followed by a corresponding reaction or action, then the tension is removed from the body.

In the case when a person restrains himself and does not give an outlet to his feelings, and the tension does not follow any discharge, then it remains in the body. It may also happen that emotions were not completely released, and the tension was partially relieved. As a result, blocks arise in the human body.

The body shrinks not by accident, a grouping of muscles occurs in order to provide a response to external shock. After compression, stress should be reflected in all possible ways - physically, psychologically and energetically.

It should be borne in mind that the most energy-consuming way of responding to stress is protection at the psychological level, and the least energy-consuming method is reflex protection (at the level of reflexes, conditioned or unconditional).

For a response, energy accumulates in certain parts of the body, for example, in the hand for striking. And if it did not follow, then the energy remains concentrated in this part of the body, and this causes uncomfortable and painful sensations.

The block formed due to clogging of energy remains in the human body for a long time. You can remove it either by completing the action to the end and releasing energy, or with the help of therapy, or the block will be removed independently when the problem ceases to be relevant after a very long time.

When a person develops spiritually, he is able to reassess the events of his past and remove the blocks that were caused by stress, and this entails positive changes at the physiological level. If the spiritual degradation of the person occurs, then the negative processes in the body caused by the blocks become chronic.

How do the blocks evolve in the human body
First, the block in the body is perceived by the body as something foreign. At the same time, a person feels unpleasant, uncomfortable and painful sensations. We are able to accurately distinguish the boundaries of the block and therefore often associate such pain with a foreign object within ourselves, for example, a stone or a knife.

Over time, the state of the block changes, and it becomes invisible to humans. Usually this happens after the event that caused its appearance loses its relevance or addiction occurs.

A person can get used to insults, humiliations, insults and other intolerable situations of a personal plan, accumulating more and more blocks in his body. The reasons for the blocks can also serve as fear or a negative character trait with which a person does not fight, believing that it cannot be changed, or gets used to it.

Having suffered a psychological shock and getting used to the block, a person develops certain beliefs and attitude towards the world around him, and this affects his whole future life, and blocks become an integral part of his personality.

It is also worth noting that blocks rarely settle alone, and if one appears, then others will arise, and together they add up to a network of blocks, which becomes the basis of this person.

Blocks in the human body do not appear in random places, but only in those where energy blocking has occurred directly. For example, if a person restrained his desire to speak out, then the energy stagnates in the area of \u200b\u200bthe larynx, lips and cheekbones, causing unpleasant sensations in these areas. If he suppressed sobs, then the energy will gather in the forehead, eyes and squeeze the chest. If a person takes up the business, which he wanted to refuse, then he experiences aching pain in his shoulders and stomach.

By restraining emotions and feelings, a person creates blocks in himself. And when he finds himself in a similar situation, he behaves in the same way, and new blocks are layered on top of each other.

Most often, we do not know how to express anger or fear in such a way as not to harm ourselves or people, we do not want to know about these feelings, preferring to suppress them. The body cannot be deceived; what we hide from others and our consciousness remains in it in the form of tension. This chronic tension in the muscles of the body is called “muscle carapace”. Gradually, it ceases to be noticed, and a person lives without even knowing about him. These exercises help relax muscle clamps.

When we express emotions, the resource prepared by the body is timely used and the muscles relax. But most often we do not know how to express anger or fear in such a way as not to harm ourselves or people; we don’t want to know about these feelings and the feelings of our loved ones, preferring to suppress them.

The muscular carapace imperceptibly does its evil deed:

he spends a large amount of energy, which means that a person is constantly experiencing its lack;
tense muscles squeeze blood vessels, and in those places where the muscular carapace is located, the tissues of the organs constantly lack nutrients and oxygen carried by the blood, metabolism is disturbed, which, in turn, leads to weakening of organs and various diseases;
the human body becomes split.

A person charged with energy radiates vigor, he is less sensitive to climatic changes, does not depend on weather conditions. A person who is deficient in energy always reacts to rain, pressure drops, and changes in daylight hours. It is known that people who are prone to depression feel the worst in winter and early spring, when even a strong body is somewhat depleted.

The unproductive expenditure of energy for maintaining the muscle shell leads to the fact that unconsciously a person seeks to save energy. To do this, he reduces his communication, fenced off from the outside world.

Movement, posture, characteristic facial expression - all this is developed gradually as a result of the most commonly used combination of tension and muscle relaxation, which has become familiar. All this expresses our basic life positions, thoughts, attitudes, expectations and beliefs, which, in turn, cause a certain emotional state.

The following exercises help relax muscle clamps and are available for self-fulfillment. However, they will not help if you perform them only a few times. Make it a rule to do them daily and devote at least half an hour to them. Of course, you do not need to deal with all at once. First do them several times. Then establish for yourself the sequence in which you will deal with them, and master one by one. Later you will understand which classes give the greatest effect and are more necessary for you.

Let's start with the upper ring of clips that goes through the mouth and throat.

1. Mouth
A compressed mouth blocks the entire transmission of feelings. But it is the mouth that is the very first channel of communication. We kiss those to whom we want to express our tenderness and love.

When we forbid ourselves to feel longing for love, drawing on the sad experience that tells us that love can only bring pain and disappointment, this retention of a person’s natural need is reflected in the pinched area of \u200b\u200bthe mouth. The same thing happens when we forbid ourselves to express our feelings in words. A compressed mouth also leads to a violation of communication, and all together - to dissatisfaction with life.

To relax the blocks around your mouth, you need to systematically perform the following exercise.

Lie in the fetal position, that is, lying on your side, tighten your knees, fold your arms, crossing them over your chest. They also say about this pose "curl up." Start sucking your lips. Do this as long as possible - until the lips can suck. After this, relax and lie down a little longer.

During this exercise, many people begin to cry. This is because the long suppressed longing for affection and security begins to rise and begin to emerge. In no case do not hold back. Sobbing with the whole body is good. It helps to discharge the accumulated negative stress not only around the mouth, but throughout the body. Children always weep in their entirety - from head to toe. Then they are taught to restrain themselves.

2. Jaws, throat and vocal cords
The ring of tension in the throat corresponds to unconscious protection from the forced "swallowing" of the unpleasant from the outside. At the same time, this is an unconscious preservation of control over the feeling of fear, protection from those feelings and reactions that, in the opinion of a person, can be condemned and unacceptable to others.

The clenched jaws block any sound trying to break out. The vocal cords are clamped with the same ring. The sound of the voice gives the impression that the person is speaking intensely, it is difficult for him to give the sound different intonations. Sometimes the voice becomes monotonous, sometimes hoarse or hoarse, and sometimes too high. This is because the muscles involved in sound formation become inactive.

A compressed lower jaw is equivalent to the words "they will not pass." It is as if a person does not want to let unwanted people in, but also does not want to let go of those who live in the soul. He is closed and cannot accept the changes that are inevitable in life.

When the body needs more energy, for example, when it is tired or wants to sleep, the mouth should be wide open for more complete breathing. That is why we are yawning. When yawning, the ring of tension, which includes the muscles that move the jaw, is temporarily released, and this acts on the mouth, throat and throat, opening them wide to let in the required air. Therefore, in order to relax the jaw, you must yawn.

Open your mouth wide and yawn. Do it in the morning, afternoon and evening.

Blocks in the jaws arise due to a restrained desire to bite, which on a psychological level means restraining impulses of anger.

Take moderately elastic and moderately soft ball. You can use dog toys specially designed for this purpose. You can take a rolled towel. Bite with all your might. At the same time growl, pull out a toy from own teeth, but do not weaken a bite. Put all the rage, all the anger that has gathered in your soul, into this process. When tired, relax your jaw. At this time, the lower jaw will lower, the mouth will be ajar.

Here are two more ways to relieve tension in the lower jaw:

1. Lower the lower jaw. Press on the chewing muscles at the corner of the lower jaw. If the muscles are very tight, it can be painful. Squeeze regularly, squeeze these muscles, which contributes to their relaxation.

2. Pull the chin forward and hold it in this position for 30 seconds. Move your tense jaw to the right, left, keeping it extended forward. Then open your mouth as wide as possible and note if you can open it so that three middle fingers of the palm fit one above the other.

During this exercise, you may feel anxiety or increasing anger. It's good. Many people hesitate to unblock their emotions for fear of not cope with the surging feelings. But it is the outburst of feelings in special conditions (for example, when performing an exercise) that makes this process safe and very useful. For many people, chin muscle tension prevents them from opening their mouths wide.

The jaws are energetically connected to the eyes. Tension in the lower jaw reduces the flow of energy to the eyes and reduces visual capabilities. The expression "dead eyes" has a literal meaning: a lack of nutrients, in particular due to blockages in the jaw, affects the cornea of \u200b\u200bthe eye, and it becomes less shiny. And in the opposite direction: chronically restrained crying leads to tension in the jaw. This is why cramping exercises are often accompanied by crying.

Because of the pent-up desire to scream from pain and fear, blocks arise in the vocal cords. Therefore, the best way to unlock the clamps in the throat is a loud and prolonged scream.

If you have the opportunity to scream that there is urine (for example, in a forest or in a country house when there is nobody nearby), scream. Scream about your suffering, your anger and disappointment. No need to pronounce the words. Let it be a single sound coming out of your throat with force.

Often such a cry turns into a sob. This is due to unlocking emotions and is very useful. Many people cannot afford a scream - conditions do not allow it, or the clamps are so strong that a scream does not work. Then you can do the following exercise:

Place the thumb of the right hand one centimeter below the angle of the lower jaw, and the middle finger in a similar position on the other side of the neck. Maintain this pressure continuously and start making sounds, first quietly, and then increase the volume. Try to maintain a high tone.
Then move your fingers to the middle of the neck and repeat the long-lasting mid tone. Then repeat the same thing, squeezing the muscles at the base of the neck, while making low sounds.

However, throat exercises alone cannot relieve all the blockages caused by holding emotions. The next belt of muscle clamps is at chest level.

3. Chest and respiration
In many people, the chest does not move with breathing. And the breath itself is superficial and frequent, or superficial and uneven. Delays in inspiration or expiration occur. Alexander Lowen said that protruding the chest is a form of challenge, disobedience, as if the body says: "I will not let you get closer to me." In other people, the chest is compressed and never straightens completely. In the language of corporal metaphor, this means: "I am depressed and cannot take from life what it offers me."

Clips in the chest girdle cause respiratory failure. Any difficulty in the breathing process also causes fear. When a person is not aware of the true cause of fear, he becomes anxious and seeks this cause in the world around him.

To check if you have breathing problems, do the following exercise:

In a sitting position, say in your usual voice, “Ahhh,” looking at the second hand of the clock. If you are unable to hold the sound for 20 seconds, it means that you have breathing problems.

You can relax the muscle ring around the chest with a breathing exercise. This breathing method is named after Lowen, a psychotherapist who has developed many different techniques for body-oriented therapy. There is a special chair for such breathing. But at home, you can perform Lowen breathing as described in the exercise. Experience has shown that it does not become less effective from this.

Lie across the sofa so that the feet without shoes are on the floor and the buttocks are slightly hanging. Under the lower back, put a roller (for example, you can tightly roll a cotton blanket with a roller) so that the chest is maximally deployed, the head and back are lower than the lower back. Put your hands over your head, palms up.

Start breathing deeply and rarely. Often you can’t breathe, this will be another breathing technique that is performed only with an assistant, as side effects can occur. Breathe this way for 30 minutes. If suddenly you start to cry, or sob your whole body, or laugh, do not get confused. This is a good reaction, indicating the release of suppressed emotions blocked in muscle clamps.

When the muscle clamps relax, the energy is released and tends to exit. That is why it is so important not to restrain emerging reactions, but to allow them to flow freely. After all, if you restrain them, they will not be reacted again and again form a muscle clamp. You may feel dizzy - lie down calmly after doing the exercise until the dizziness passes. At first, you may want to sleep after doing this exercise - fall asleep if possible, but only after doing the exercise.

Your feelings or reactions may change. Tingling, twitching, and other sensations in the arms, legs, and back may appear. You might want to bang your feet. In general, sensations and reactions can be very different. Do not resist them, just watch them.

Do this exercise every day for the duration of your self-therapy. After a while, you yourself will feel what a positive effect this breathing technique has.

4. Exercises for the diaphragm and waist
The next ring of muscle clamps is located around the diaphragm and waist. This ring splits the human body into two halves.

The diaphragm is a muscle that is involved in breathing; it shrinks whenever a person experiences fear. If fear becomes chronic, the diaphragm is in constant tension, creating breathing problems and provoking a predisposition to experience fear. Thus, a vicious circle arises. Fear gives rise to the clamp of the diaphragm, and the clamp gives rise to anxiety.

The diaphragm is located above the waist, which connects the chest to the stomach and pelvis. Muscle clamps in this area interfere with the passage of blood flow and feelings to the genitals and legs, causing anxiety, which, in turn, leads to respiratory failure. Then again the same vicious circle.

The conclusion from all this is only one: it is necessary to relax the chronic clamps and release the accumulated fear.

In order to check how tight or loose your waist is, do the following exercise:

Perform this exercise while standing. Put your feet in parallel, your knees slightly bent, the weight of the body is slightly shifted forward. Raise your arms with your elbows bent to shoulder height. The brushes hung loose. Turn the body to the left as much as possible and stay in this position for about a minute. Then turn the body to the right and stay in that position for about a minute. Pay attention to the tension of the muscles of the back and waist. Are you able to inhale the lower abdomen in this position?

If breathing is disturbed and the muscles are too tense or you feel pain in them, it means that around your diaphragm and waist you have developed muscle carapace.

To relieve chronic muscle tension in the waist, the best way is lowen breathing, the technique of which you already know. In addition, it is useful to systematically perform the following exercises:

Lie on the floor on your back, arms to the sides, palms up, legs together. Bend your knees at a 90 ° angle. Turn both legs first to the left, so that the lower (left) leg is completely laid on the floor, and the right one is lying on it; legs remain bent at the knees. Then, in the same way, turn your legs to the right. In this case, the back to the waist remains pressed to the floor. Repeat the exercise up to 10 times.
Now do the previous exercise, complicating it. When turning the legs, turn your head in the opposite direction. Perform this exercise up to 10 times.
Stand on all fours, knees at a 90 ° angle, and keep your arms upright. Bend your back down as far as possible, and then bend your back up as much as possible. Perform up to 10 such movements.
Stand on all fours as described in the previous exercise. Then slowly extend the straightened arms and body forward, sliding on the floor until they almost completely lie on the floor. Your pose will resemble that of a stretched cat. Stay in this position for a while and slowly raise your hands to the starting position. Do this exercise several times (as much as you master).
Sit on the floor, legs slightly bent at the knees and slightly apart. Put your palms on the back of your head. Tilt your torso to the left, trying to get your elbow as close to the floor as possible (ideal if it touches the floor). Stay in this position for a while. Then slowly straighten and repeat the same thing to the right side.

Despite the fact that these exercises help to remove the clamps around the waist, they are not enough to release from the "clusters" of fear impulses. Fear can only be released through the release of blocked anger. The work of unlocking the emotion of anger, the most condemned in society, is of particular concern to many people. What if she breaks out in an uncontrollable stream? What if the consequences are many times harder than emotional depression and depression?

In fact, it is the emission of anger outside by special methods that makes it safe, since it no longer accumulates, but is discharged in a timely manner. A locking belt of clips around the waist violates the integrity of the processes in the body, making it divided.

The upper and lower parts seem to belong to two different people. In some, the upper body is well developed, and the pelvis and legs are small, as if immature. Others have a full rounded pelvis, but the upper half of the body is small and narrow. Or the upper half can be stiff and elastic, and the lower half soft and passive. This development of the body indicates the inconsistency of the "upper" and "lower" feelings.

Health

Our body is like a map that stores all the experience we have experienced.

Many of us carry suppressed and stuck emotions in various areas of our body, not even suspecting it.

For years, we can ignore the blocked energy that our muscles hold on to. This suppressed energy leads to countless ailments and chronic diseases that we suffer from.

Our body does not forget!

Our body is the easiest way to find out about our repressed emotions and traumatic memories.

No matter how you try to ignore them, explain or suppress what you feel, your body knows the truth.

If you experience muscle tension in your neck, shoulders, back, hips, legs, or other areas, you can once and for all understand the root of your pain.

Muscle clamps

4 causes of muscle clamps

According to numerous studies, muscle tension occurs for four main reasons:

1. Tuning for society

Our adjustment for society begins in childhood and is supported throughout life by parents, teachers, family members and society as a whole. Very often, muscle clamps are the result of unspoken emotions associated with norms that we have been imposed as acceptable.

For example, we were told that “only children cry,” and, growing up, we learned to suppress tears and sadness so as not to be “like a child”.

Many of us were punished in childhood for expressing our anger, and we realized that it was bad. This attitude is also reinforced in adulthood, especially at work, where the expression of anger is condemned and threatens us with unpleasant consequences.

2. Injury

Traumatic experiences can be completely different, ranging from the fact that we were beaten in childhood and ending with more severe forms of violence, such as rape or physical assault.

If a person does not consciously work out the trauma, it becomes chronic fear, stress and post-traumatic disorder. All this is stored in our body, causing muscle constriction, and hence many diseases, including digestive disorders, mental illness and even cancer.

3. Psychological stress

Psychological stress is any form of anxiety, depression, sadness and anger that occurs in response to our perception.

For example, stress can occur when we have negative thoughts about an unpleasant person or we are stuck in traffic. We tend to become attached to these thoughts, we often take them too seriously, which causes tension. The more negative, fearful our perception, the more tension builds up in our muscles.

4. Sources of stress and habits

A sedentary lifestyle can exacerbate physical pain, since we do not give our muscles the opportunity to get rid of stress.

Other habits, such as poor posture, lack of sleep, unhealthy diet, increase the likelihood of muscle clamping.

The effects of chronic muscle tension

Numerous studies in the field of psychosomatics studied the effect of our psyche on the body. Muscle tension caused by psychological and emotional factors leads to a number of health problems, such as:

Mood disorders (anxiety, depression, seasonal affective disorder)

Joint pain and increased risk of injury

Dysmenorrhea (menstrual disorder)

Insomnia

Skin problems (acne, psoriasis)

Asthma and allergies

Headaches and migraines

Heart palpitations and chest pains

Fibromyalgia

Irritable bowel syndrome

Gastrointestinal Disorders (diarrhea, bloating, constipation, cysts)

Hypertension

Genital Disorders

Addiction to various dependencies

Muscle clamps and blocks

Although we are all different, there are certain places in our body where we accumulate certain emotions. Here are 9 main types of muscle pain and tension that are associated with our emotions.

Shoulders - Difficulties and Responsibilities

When the burden of life puts pressure on us, we begin to accumulate all these feelings in the shoulder area. Everyone knows the expression "bear the burden of problems."

The shoulder grip is subtly associated with social and emotional responsibilities, including responsibility for someone else's pain. For this reason, many healers, empaths, and those who need to monitor older or sick people, often suffer from chronic pain in the shoulders.

Neck - fear and repressed self-expression

Tension in the neck is often associated with the throat chakra, that is, problems communicating with people or the inability to be close to others.

Fear and anxiety are also often stored precisely in this zone, being a response to danger (the neck is a very vulnerable part of the body) or a strange situation. Also in this area are often reflected trust issues.

Upper back - grief, sadness, longing

Unspoken and blocked sadness accumulates in the upper back. Since this area is close to the heart, our emotions associated with a broken heart and loss are frozen there.

The loss of close family members and the depressed state that accompanies her leads to tension in this area.

Middle back - self-doubt and powerlessness

Reflexologists associate the middle part of the back with a feeling of helplessness, hopelessness and general self-doubt. When a person does not find support in other people and in life in general, he bears tension in this area.

Loin - shame, guilt, sense of bankruptcy

Lumbar problems are rooted in low self-esteem and inability to accept oneself as they are. Here we accumulate guilt, shame, a sense of inferiority, as well as sexual trauma.

Belly - inability to cope with emotions

The expression "I do not digest it" perfectly describes the muscle tension in the abdomen. If you experience a feeling of tightness or pain in the stomach, then it is probably difficult for you to cope with negative, and sometimes with positive emotions.

The inside of the hips is a fear of vulnerability

Are you nervous in the presence of other people, or are you afraid to trust them? Sociophobia is reflected on the inside of your hips. Since we are biologically programmed to run at the first sign of danger, fear of others often accumulates in this area.

The outer thighs are frustration and impatience

What rhythm do you live in? The faster we live, not giving ourselves rest, to stop and think, the more likely irritability and dissatisfaction will accumulate in the muscles of the outer part of your hips.

Disappointments at work and in personal life also for the most part contribute to the clamp in this area.

Chronic muscle constriction is the scourge of modern society.

Muscle clampsor otherwise muscle blocks - These are pathological, chronic muscle strains or muscle groups resulting from stress or suppressed emotions. Wilhelm Reich introduced the concept of Muscle carapace. According to him:

“The conflict that acted in a certain period of life always leaves its traces in character, in the form of rigidity ... Muscular rigidity is the somatic side of the suppression process and the basis of its ongoing existence ...”

Chronic muscle constriction is the scourge of modern society. The ancient savage could allow himself, in response to aggression from his fellow tribesman, to slap him with a baton between his eyes, or to run away from a predatory animal, or simply scream freely from fear or anger. Thus, he did not accumulate emotions in himself, but freely showed them.

A modern educated person will not do this. Rather, he will hide all his fears, anger, resentment, resentment, disappointment and other negativity deep inside. After all, you will not be able to beat your own boss or run away with fear from a tax inspector. And all these charges of unexpressed emotions remain in the body in the form of constantly tensed muscles.

Why muscle? This "inheritance" has come to us from our distant tailed ancestors. In those days, as it was impossible, the instinct “hit or run” was relevant, which contributed to the survival of the individual. Accordingly, the muscles had to have time to work out this instinct. Any emotionally charged situation activated a particular muscle group. Then followed an action that this charge successfully neutralized, that is, used for its intended purpose.

A modern person cannot realize a muscular response to an emerging emotion or stress. But the ancient instinct is still here. The emotional charge remains in the body in the form of tense muscles, and those, in turn, constantly send signals to the brain that they are tense, which means that the "danger" is still there.

Agree, silly situation. By the way, precisely because this charge remains, we can’t stop the internal talker and constantly mentally argue and quarrel with our real or imagined opponents.

All and in all 7 main parts of the body have muscle clamps: eyes, mouth, neck, chest, diaphragm, abdomen, pelvis.

Over time, a person becomes so accustomed to such stress that he does not feel it at all. However, this does not mean that the voltage does not act on it. How it works! A lot of problems, both psychological and physiological, are precisely due to chronic muscle clamping in the human body. Here are just a few of them:

Chronic fatigue syndrome;
Problems with the spine (scoliosis, stoop, pain in various departments);
Joint problems
Violation of the work of internal organs;
Vegetative-vascular dystonia, panic attacks, irrational fears, increased anxiety and other neuroses;
Intercostal navralgia;
Problems with the cardiovascular system and blood pressure;
Problems with the gastrointestinal tract, colitis, enterocolitis and other "joys" of a sick abdomen.

Separately, it is worth saying how many words about such a fashionable misfortune today as. Very often they appear in people of an intellectual warehouse, accustomed to hide their emotions. Having arisen once, they launch various fears and anxieties.

From the book of Dr. A. Krupatov “Remedy for fear”:

“... The result is a kind of vicious circle. Due to the constant suppression of the muscle component of emotion, chronic muscle tension occurs. In order to justify this tension, the consciousness has to look for “danger” inside the head. Maybe someone said something to someone about us, maybe we did something wrong, maybe some other danger awaits us. We are fixed on any trifle and begin to scroll it inside the head day and night. From this, the intensity of our stress only increases, which leads to an additional increase in muscle tension ... "

Muscle tension cannot accumulate indefinitely. Sometimes it is so strong that the body does not withstand and suddenly “shoots” with bouts of vegetative-vascular dystonia (read, panic attacks) in order to somehow remove this tension. Moreover, this happens most often when a person does not suspect anything, and this makes him even worse.

Now, I think, it is clear why chronic muscle clamping must be systematically and persistently released in order to live a happy and healthy life, and not the surrogate in which most people live.

I have prepared for you a useful selection of links to articles and videos with exercises that allow you to get rid of muscle clamps in a fairly short time. I recommend that you familiarize yourself with all these materials in order, firstly, to get a complete picture of the correct work with muscle clamps, and secondly, to choose the most suitable exercises for yourself.

Important note: all and in all 7 main parts of the body have muscle clamps: eyes, mouth, neck, chest, diaphragm, abdomen, pelvis. You must always start from above! You cannot effectively relax the lower sections until the upper ones are relaxed. This is an axiom!

And now useful links.

The last video I especially recommend carefully watching and finding the rest of the parts on YouTube. The doctor and chiropractor German Tyukhtin very intelligently and in detail tells and shows how to correctly do the exercises and what nuances to take into account. About them, about the nuances, they are almost never mentioned in various complexes of type exercises. And if you want to deal effectively, then listen to his advice.

And finally, a simple and time-saving relaxation exercise from Dr. Kurpatov from the already mentioned book “Remedy for Fear”. The feature of this exercise is that in order to remove the muscle clamps, you first need to strain very much, and then relax sharply. According to the doctor:

“... The fact is that our muscles are not able to withstand two things - excessive, super-strong tension and excessive, super-strong stretching. If such a situation is created, then a special protective mechanism is included in them, designed to protect the muscle from rupture. This mechanism is spontaneous and complete muscle relaxation ... "

First you need to learn the position of the body in which you can achieve the tension of all its muscles. Therefore, first do each of the tasks separately, and then learn how to combine them together:

Muscle tension of the hand - force your fingers into a fist.
Muscle tension of the forearm - bend the wrists in the wrist joint to the maximum.
Tension of the muscles of the shoulder and shoulders - spread your arms to the sides at shoulder level and bend them at the elbows (two elbows and shoulders should be at the same level and form a kind of stake, hard stick).
Tension of the muscles of the shoulder blades - bring the shoulder blades together and from this position pull downwards, bending in the lower back.
Tension of the muscles of the face - frown, close your eyes (as if soap had fallen into them) and reduce them to the bridge of the nose, wrinkle your nose (as if you were smelling badly), squeeze your jaws and spread the corners of your mouth to the sides.
Tension of the muscles of the neck - imagine that you are tilting your head forward, but you can’t do it, because you run into an imaginary insurmountable obstacle: the neck is tense and the head is neither forward nor backward.
Tension of the abdominal muscles - tighten the abdomen as much as possible, make it flat.
Tension of the muscles of the buttocks - sit on a hard surface, feel that you are sitting on the buttocks (to be sure, swing them from side to side).
Muscle tension of the perineum - at the same time as the tension of the abdominal muscles and buttocks, pull the crotch into yourself.
Thigh muscle tension - from a sitting position, stretch your legs forward at a right angle.
Tension of the leg muscles - place your feet on yourself and a little to the center (depict clubfoot).
Foot muscle tension - bend your toes.

After you have learned to do each of these exercises separately, as well as combine them at the same time, create maximum tension in all of the specified muscles. Mentally count to ten, concentrating not on the score, but on the stress. In no case do you hold your breath and continue breathing! Even through gritted teeth.

At the expense of "ten", relax sharply, lean back and take a deep, calm exhale. If necessary (determined independently), an additional 2 to 3 deep breaths can be taken.

Rest for a minute, concentrating on the feeling of relaxation that occurs in the body. Remember, you do this exercise not for the sake of tension, but for relaxation and the formation of appropriate muscle memory.

The exercise should be repeated at least 7 - 10 times a day until you learn to relax arbitrarily, quickly and fully, without prior stress. As a rule, it takes from 5 to 10 days of classes.

Relax and be healthy!

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