213. Здорове тіло через 3D рух. FAMO Рух Фасцій (31:01)

Introduction to FAMO Session

Overview of the Session

• The session begins with a warm welcome and an introduction to the FAMO movement practice. Participants are advised to have two medium-hard rubber balls, a mat, and some free time for health benefits.

• A deep breathing exercise is initiated, focusing on inhaling into the abdomen and ribs, promoting a 3D expansion of the torso before exhaling. This sets the tone for mindful movement throughout the session.

Breathing Techniques and Body Awareness

Breathing Exercises

• Participants are guided through various breathing techniques that emphasize stability in shoulders while expanding the chest and abdomen during inhalation. Proper alignment is stressed to avoid tension in the neck and shoulders.

• The instructor encourages participants to maintain straight arms while performing movements, ensuring wrists remain aligned without bending or overextending. This promotes proper form and reduces injury risk.

Movement Dynamics: Side Stretching

Engaging Core Muscles

• As participants engage in side stretches, they are reminded to push down with their right leg while reaching up with their right arm, creating a balanced stretch along one side of the body. This helps enhance flexibility and strength in core muscles.

• The importance of maintaining stable shoulders while performing these movements is reiterated; this ensures that participants do not inadvertently strain their upper bodies during exercises.

Exploring Arm Movements

Circular Arm Motions

• The session transitions into circular arm movements where participants are instructed to keep arms level with shoulders while making clear circles with their hands, enhancing shoulder mobility and coordination. This also aids in understanding body dynamics during movement patterns.

• Instructors encourage awareness of differences between left and right sides as participants perform these motions, fostering greater body awareness and balance throughout exercises.

Lower Body Engagement

Strengthening Lower Body

• Focus shifts towards engaging lower body muscles by pushing down through legs while raising arms overhead; this creates an integrated full-body stretch that emphasizes stability from feet through fingertips. Participants are encouraged to breathe deeply throughout this process for maximum benefit.

• Emphasis is placed on keeping hips stable as legs push against the floor; this reinforces proper posture during dynamic movements which can prevent injuries over time when practiced consistently.

Final Stages: Relaxation Techniques

Deep Relaxation Practices

• As the session nears its conclusion, relaxation techniques are introduced where participants focus on releasing tension from head to toe; this includes gentle forward bends allowing gravity to assist in stretching out tight areas within back muscles effectively without straining them further.

• Instructors guide participants through slow movements aimed at maintaining stability even as they relax deeper into stretches; this helps reinforce muscle memory for future sessions focused on flexibility training combined with mindfulness practices like breath control.

Breathing and Body Awareness Techniques

Enhancing Breath and Posture

• Focus on grounding the sit bones into the floor while stacking vertebrae upwards. Maintain continuous breathing, feeling changes in body alignment.

• Encourage deep, long inhalations and even longer exhalations to enhance breath capacity and relaxation.

Movement Integration

• Perform a coordinated movement of nodding the head while exhaling, maintaining pelvic neutrality for as long as possible during the exercise.

• Engage in flexion and extension of fingers while using balls under hands for added massage; ensure feet are perpendicular to the floor.

Pressure Application

• Position balls at the ankle joint area to create pressure points; maintain shoulder width with arms while applying downward force through legs.

• Shift weight back with hands pushing against the ground, creating more pressure on the balls; focus on maintaining a natural curve in the spine.

Dynamic Movements

• Move legs side to side while keeping shoulders relaxed; this helps massage targeted areas effectively.

• Remove balls after exercises to assess how close ankles are to the floor, continuing pelvic movements for better awareness of hip bone separation.

Ball Placement for Relaxation

• Introduce a ball between sit bones for gentle pressure on coccyx; if discomfort arises due to past injuries, use a rolled towel instead.

• Aim for neutral pelvis positioning by relaxing into axial elongation; breathe deeply focusing on abdominal expansion during this process.

Engaging Core Muscles

• As you continue sitting, feel an embrace around the ball with your sit bones. Gradually engage core muscles without straining or causing pain.

• Incorporate slight lumbar arching movements without discomfort; avoid any painful sensations during these exercises.

Lateral Movements and Final Adjustments

• Transition into lateral movements with hips rolling forward and backward over the ball, enhancing mobility through controlled motion.

• Return to table pose position with knees slightly apart; focus on grounding through shins while engaging core stability throughout movements.

Movement and Breathing Techniques

Introduction to Movement

• The session begins with instructions on hand positioning, emphasizing the left hand's role in pushing against the floor while maintaining a steady breath.

• Participants are guided through a series of movements involving the right arm twisting, focusing on breathing techniques that enhance body awareness.

Body Alignment and Engagement

• The instructor highlights the importance of shoulder blade movement in conjunction with arm positioning, encouraging participants to feel their bodies align correctly.

• Emphasis is placed on pelvic alignment and its effect on spinal posture, guiding participants to engage their core effectively during movements.

Dynamic Movements and Breathing Patterns

• Participants are instructed to use a ball for support under one side, promoting stability while allowing for dynamic movement without excessive upper body engagement.

• The focus shifts to creating space between ribs and engaging both arms in coordinated movements while maintaining proper breathing patterns.

Twisting and Side Bending Techniques

• A clear distinction is made between lateral bending and twisting motions; participants are encouraged to isolate these movements for better control.

• The instructor prompts participants to allow their pelvises freedom of movement while performing side bends, enhancing flexibility.

Transitioning Between Positions

• Instructions guide participants into a seated position using balls for support, emphasizing gentle transitions without creating tension in the body.

• As they move into a half plank position, attention is drawn to maintaining proper alignment through shoulders and hips while engaging core muscles.

Final Movements and Reflection

• Participants practice mini-waves through their spines as they transition into full planks, reinforcing strength in their arms and core.

• The session concludes with exercises aimed at visualizing fluidity within movements while ensuring proper form throughout each transition.