Entspannung - Einführung und eine Übung
Relaxation - Introduction and an exercise
Well, the video is about tension and relaxation.
Which is a basic concept of movement.
And basically, when it comes to efficient movement a big factor is the skill to set the proper tension in the right places in the musculature that I can tense certain body parts while other body parts are relaxed.
Of course, there is not only relaxed and tense. But in actuality I have an entire scale to play with So for example, here there’s a bit more tension, here there’s a bit less and so on and so forth.
So if I do a complex movement, for example a throw, I will have more tension in some parts of my body and less in others Which also depends a lot on what the speed of the movement is.
For example, if I move slowly like this, I automatically have more tension than when I do something like this. That’s very clear. Fast movement requires relaxation and slow movement requires a certain amount of tension.
I’ll show you one
which is an exercise in understanding, but also an important coordination exercise, especially if you
have problems with it. if it turns out that
you can not do the exercise so well, then you should practice it. You can practice it with a partner,
which is ideal, or alone.
And what it’s all about now is that the other one is learning to relax. And we are mainly doing relaxation now, for the following reason, that a lot of people tend to carry around a lot of tension. Especially people doing a lot of fitness training and so on and so forth. This is an exercise that is also mainly for men. Women tend to have this problem less. But men have the problem that they for one thing do strength training and thereby generate tension, and also that they are required by societal norm to have tension, to be strong, to endure and so on and so forth, and thus they walk around like this.
It can also be because of insecurity or trauma locally in the musculature, for example because of an injury that creates tension, but also for psychological reasons.
So there are many different reasons that tension is in the body. That’s like I said rather for the male population. This does not mean that women do not need to, can’t or shouldn’t do it, that they can’t benefit from it, but there are many women for whom it is better to do other exercises.
Well, so what I’m doing is, I pick up Christians arm and he relaxes
the arm completely. To help him relax, I can move it around a bit.
Especially if I notice a position where there may be a bit more tension,
then I move through that position, and if I let go, then the arm just falls down. This is very important.
So the arm should
just fall down fully relaxed, and everyone has a sense of how fast things fall when they
are without tension.
Now Christian tenses his arm a bit, making it fall a bit slower. We’ll show it again. Then you see, that it does not quite have the speed of gravity in it. It was a bit slower, or it could be faster. So if for example he pulls it, then it falls faster than the actual falling and then it was again generating tension.
That means there is a very specific Speed at which the arm will fall and when I see that he’s reached that speed, it means that he had the right amount of relaxation, and thereby the arm falls in this particular speed, then I know, ok, he was relaxed. So I just use my eyes to know. I can just repeat that with him now. I would do that for three to five minutes, then I go to the other arm.
If he has no partner, then he can do it alone.
You just lift up your arm and then hold it for a few seconds, like between 3 and 10 seconds, and then you try
to relax completely so that it falls down. Exactly, then you lift it up again
and relax again. You can just do it to the side, or you can do other angles. for example forward
or diagonally across, whatever you want,
whatever you want to play around with.
Exactly, this ability to relax suddenly is also important. So that I am here … tension …
So it’s not like: tension, a little less tension, a little less tension, a little less tension. But rather: Boom. Boom. Boom. Boom. So that I have the changing between tension and relaxation. That I can produce that immediately. That’s basically the basic ability. To be able to adjust tension, and I can do that anywhere in the body. I can just as well do it here in the head relaxation, tension, Relaxation Or, in the leg. The muscles are relaxed or tense. I can also do it without movement. For example, if I am already in an angle like this, boom, I will create more tension, boom and then relax again tension Relaxation And so on.
But the easiest way is simple to notice when I am here, and gravitation works and I have a direct feedback: Am I doing it right, am I not doing it right. This is level one of many levels and that’s what you start with. Try it and if you can’t do it, if you realize, ok you I am struggling, so I am holding it, and I let go and the arm falls very slowly or even stays there, Like this, he just can not relax or it takes a while, I go away and he stays there and then he realizes, ah, now I have to relax. That it does not happen by itself, that it holds.
Then you have a problem in the sense that your nervous system is somehow set wrongly. You use up a lot of energy by carrying this tension all the time. It is good to have strength and to be able to use it, but the standard mode should be relaxation. thereby I save strength, and then when I need it, I create the tension. That way, I don’t walk around like this all the time.
Thanks to Christian Neppl for participation in this video.
Thanks for Christian Neppl and Oskar Henke for the subtitles!