634. Мобільність тіла. 3-D рух (28:06) 4.12.25

Full Body Training and Neuro-Exercises

Introduction to the Session

• The session focuses on full-body training, emphasizing spinal movement in 3D across all planes, including hip and shoulder joints.

• Participants are encouraged to prepare their bodies for the exercises ahead.

Neuro-Exercise: Romberg Position

• Starting in a Romberg position with the left foot back and right foot forward, participants should touch their toes together.

• Weight distribution should be even between the front and back legs while raising the left arm overhead.

Eye Movement Exercise

• Participants fixate their eyes on a finger while moving it up and down without moving their heads.

• If dizziness or discomfort occurs, participants are advised to stop and rest; these movements can be practiced daily before workouts.

Drawing Circles with Eyes

• Participants will draw circles with their eyes while keeping their heads still, ensuring they maintain focus on the finger throughout.

• Emphasis is placed on not losing sight of the finger as it moves in different directions.

Balance and Coordination Drills

• After completing one side, participants switch positions (left foot forward), repeating similar tasks to assess balance differences.

• It’s crucial to keep head movements minimal while focusing on eye coordination during these exercises.

Breathing Techniques During Exercises

• Participants are reminded to breathe rhythmically without holding their breath during movements.

• Regular practice of these exercises is suggested for improved coordination over time.

Arm Movements and Stability Focus

• As arms move upward, maintaining shoulder stability is emphasized; hands should remain aligned from shoulders to fingertips.

• Movements should originate from wrists and fingers rather than exerting excessive force through shoulders.

Final Stretching and Relaxation Techniques

• The session concludes with relaxation techniques where participants stretch arms behind them while stabilizing shoulders.

• Attention is drawn to maintaining proper posture throughout stretches without straining joints.

Movement and Body Awareness Techniques

Introduction to Movement Practice

• The instructor encourages participants to continue practicing despite discomfort, emphasizing the importance of pushing through limits.

• Focus is placed on body weight transfer and maintaining a neutral pelvis during movements, highlighting the significance of internal rotation for comfort.

External and Internal Rotation

• Participants are guided to maintain a stable pelvis while exploring joint movement, specifically focusing on hip rotation without allowing the pelvis to twist.

• Emphasis on transferring body weight correctly during internal rotation exercises, ensuring stability in the pelvis.

Engaging Core Muscles

• The instructor stresses that internal rotation should only be performed within a comfortable range, avoiding excessive strain.

• Participants are instructed to feel their feet firmly planted and engage their core muscles as they transition into different stances.

Sagittal Plane Movements

• The practice shifts focus to sagittal plane movements with an emphasis on spinal alignment; participants are encouraged to breathe deeply while moving.

• A series of movements involving twisting towards one leg is introduced, promoting awareness of spinal curvature rather than forcing bends.

Exploring Different Planes

• The instructor guides participants through various planes of movement (horizontal and frontal), reinforcing the idea of controlled stretching rather than aggressive bending.

• Participants are encouraged to explore their limits safely by incorporating pauses for additional repetitions if desired.

Final Adjustments and Relaxation Techniques

• As the session progresses, attention is drawn back to pelvic positioning; small adjustments are made while maintaining a neutral spine.

• The importance of relaxing upper body tension while keeping arms engaged is highlighted as participants prepare for final stretches.

Conclusion: Returning to Neutral Positioning

• Participants are reminded not to overextend or force any positions but instead focus on gentle movements that promote relaxation throughout the body.

• The session concludes with instructions for transitioning into a resting position, encouraging mindfulness about bodily sensations.

Core Techniques for Pelvic and Spinal Alignment

Relaxation and Breathing Techniques

• Begin by relaxing the pelvis while inhaling deeply. On exhalation, gently tuck the pelvic bones towards the floor without shifting the pelvis forward.

• Maintain a relaxed upper abdomen as you breathe into your lower back, allowing for a smooth arch in your spine. Focus on keeping shoulders aligned with the chest during this process.

Engaging Core Muscles

• Continue to engage core muscles by tucking the pelvis while ensuring it remains above the knees. The lower back should round softly without pushing against the floor with hands.

• As you maintain this position, open up through the heart area and collarbones, transitioning smoothly into a neutral starting position.

Strengthening Upper Body Support

• In this new position, use both hands firmly on the ground for support while maintaining pelvic tuck. Ensure fingers are spread wide for better stability.

• Shift body weight towards one knee while reaching under with one arm; adjust based on comfort level. This movement helps enhance flexibility and strength in wrists and shoulders.

Dynamic Movement Integration

• Acknowledge that wrist fatigue may stem from lack of shoulder stability rather than wrist issues themselves; focus on improving shoulder strength over time.

• Transition to lying on your side, using your left hand for support as you lift legs into a comfortable position. Repeat on the opposite side to promote balanced muscle engagement.

Incorporating Rhythm and Comfort

• Experiment with rhythm during movements; find what feels comfortable as you push off and lift yourself up or roll over.

• Practice sitting comfortably with one leg in front, focusing on posture alignment while breathing deeply to relax upper abdomen before switching legs.