Anti Schmerz Routine für den ganzen Körper (befreit sein)

you have pain somewhere on your body, maybe back pain, knee pain, shoulder pain, whatever, we're now doing a routine for the whole body so that a lot of pain ca n't develop in the first place, so as a preventive measure, so to speak, just join in and feel in. We'll start in a kneeling position if your knees are sensitive Something soft underneath, put your hands on your lower buttocks and now you push your groin forward and move your belly button and your entire torso backwards and then you notice it's pulling pretty directly in here and that's right because that's exactly where we want it Sitting to compensate for the pain in the lower back, keep going back and find the intensity that you can just tolerate and first breathe in deeply and breathe out deeply and try to intensify the stretch as you breathe out, then add your head and Always enlarge this [music] stretching arc a little further as you exhale. You just have to be able to bear the pain well and now you press against your buttocks with your hands and want to come up with your body go further into the denung and again you press against your buttocks with your hands, you want to come up with your body letting go again, go further in and slowly come out again, briefly go into the opposite movement and then come up and stay straight bent over, walk onto it Feet forward and backward then you notice the more you go forward, the more the calf tension increases. Then you not only see the back of the knee, the legs are completely stretched, but there is also a pull in the upper W that you go further forward, but pass so that you don't tip over, do n't fall forward and continue to go down, at some point you'll notice it in the lower back too and that now takes out the reactive tension that arises from the shortening at the front, the hard tension in the lower back where the od the masseuse always say it 's so tense, let's relax now and pull out the pain, so to speak, and you want to go up, you hold on tight, but you let go, let go and go further down, and again you want to go up, you hold on, but you let go, let go continue down and come up again, stretch your head back briefly and look for a place on the wall and we'll do this for your shoulders. Go with your right shoulder against the wall and then go higher and higher with your arm until you about 10° above the horizontal, press your left hand against the wall on the left side of your body and turn more and more to the left, turn more and more to the left and then you feel the stretch in your right [music] shoulder in your right arm, maybe that's it too One of the most important exercises for shoulder pain is to keep breathing in and now you press the wall really hard with your right hand, then you notice how your chest muscles are tensing and you let go and go a little further into the stretch and press again against the wall, let go and go further into the stretch and tense again, press and continue in and slowly out and do the same on the other side, be a little above the horizontal and you go so close to the wall with your left shoulder As much as possible, now turn to the right and feel the left shoulder and left arm turn further and further to the right, breathe in and out deeply and always turn a little further as you breathe out [music] and now start with your left hand against them Pressing the wall as if you wanted to push the wall away, the rest of your body does n't move a bit, the harder the better the effect is, let loose and go further into the stretch and again you press against the wall really hard, press even harder, let loose and go further into the stretch and again you press, let loose and go further and come out again away from the wall, briefly take your arms to the side a little above the horizontal and pull back properly and pull a little more and pull a little more and another Pull a little and put your arms back down and we go to the mat. You sit down and place your right lower leg next to the right edge of the mat, bring your ankle as close as possible to the floor and your buttocks as close as possible to your heel. If there is still a distance then an exercise consists of that the buttocks get further and further towards the heel whoever touches the heel comes back with the belly button and the torso the others if you don't go far enough to touch the buttocks stay in the position and practice getting closer and closer and they are already sitting on the Heel on the heel they come with the torso further and further back, nice and increasingly backwards, this exercise eliminates knee pain with a high probability and hip pain and back pain, the whole [music] triad, go more and more into the stretch, stay so that you are just fine tolerable range you're just barely feeling comfortable and now you press your right foot against the floor as hard as you can, let go again and go further to [music] back and again press as hard as you can against the floor, let go go on backwards, always remember that you want to take your belly button backwards, then you will immediately notice how there is a very strong stretch across the entire thigh, that is the valuable thing about this exercise, this intensive stretching that is possible and press again with your right foot against the mat against the floor let go and come back a little further then you slowly come out, straighten your leg out and go with your left leg with your left lower leg to the left edge of the mat first the ankle down again, best of all Ankle touches the floor Number two Try to get your buttocks as close to your heel as possible. If you can't do it then stay in the position and try to get closer and closer while stretching. Now if you can do it then touch it and squeeze your belly button inwards so that when you now go backwards your pelvis rotates and then you notice this strong stretch again now in the left [music] thigh deep inhale deep [music] exhale and while exhaling a little further we wait a moment until it's nice everything gives way as I said for knee pain, hip pain and back pain, we do this exercise and now the left foot wants to go into the floor as hard as possible, press against the floor as hard as you can and let go and go further into the stretch and again press really hard against the floor [music] let it loosen up and go further into the stretch and press it really tight let it loosen up go further into the stretch and breathe in again and increase the stretching and then you come out and we get on all fours and dedicate ourselves Now the right wrist, usually the one where there is also the mouse arm and the mouse finger and the mouse thumb, all these stories, turn the hand so far out that the fingers point to the right knee, make sure that the right thumb is on the index finger, take your turn and come further and further back and you notice the tension in the [music] wrist and a little in the forearm [music] and with every exhale go a little further into this [music] angle and stay with the heel of your hand on the floor and press into it with your fingertips Put it on the floor and build up pressure as hard as possible with the palm of your hand, let it go loosely and go further back and build up pressure again with your fingertips and use the palm of your hand loosely and go further back and build up pressure again, press as hard as you can, let it go loosely and continue go backwards [music] and slowly release the stretch and we do the same concentrated on the left side, turning the left hand outwards until the fingers point to the left knee, putting pressure on the wrist so that the heel of the hand stays on the floor and slowly moving backwards [Music] move so far back that's just a feeling of well-being pain is just before it tips over or becomes negative that's the best efficiency [Music] and feel in and feel how it keeps giving in there in this area here on the inside of the Inhale and exhale nicely and then we press the fingers and the ball of the hand or the palm of the hand as hard as possible against the floor, let loose and go further into the stretch and press firmly again and let it loose and continue into the stretch and slowly come out again and we sit down and go cross-legged as far as possible, go in as far as we can, can also be somewhere in the front, it 's not bad, everyone in their position and now we reach forward and increasingly pull ourselves in [music]. the stretch in you notice that in the hip joint maybe outer thigh in the buttocks in this whole area take a deep breath and when you breathe out you come a little further forward [music] and now when you breathe in you put pressure with your feet against the floor while you breathe out you come further forward and again you press against the floor with your feet, exhale and come further forward and press again with your feet against the floor, exhale and go further forward and slowly come out again. You can stay sitting like this or in the Heel sit as you like, make your back relatively straight and now pull your head straight forward, keep your back straight and pull your head forward and down, roll it in until there is a pull in the back of your neck, then increase this pulling until it is just good can be endured [music] l still a moment feel how everything is giving way now it's about the board neck about the neck tension about the headaches that are related to it [music] and now reach around and take your right hand a little to the right that you come to the right side of your head and pull your right shoulder low and pull your head over to the left, let it low and also pull to the left [music] and then tense your head to the right, hold it tight but let it loosen up again and continue to pull left and then you go with your right hand to the back of your head and grab the left side of your head a little to the left, pull your left shoulder down and pull your head to the right [music] and breathe nicely [music] and then you pull your head in the opposite direction to the left you let loose again and pull it further to the right and you slowly come out again, so you probably noticed it. We went through the whole body to all the bottlenecks, starting with the head, from the neck, went over the shoulders to the wrists, upper back, lower back, hips Knees and ankles were provided with a beneficial stretch. If you really want to do a lot for dig then do this routine several times a week, ideally six times a week every day until Sunday then it's a day off. Feel free again and again and you'll be at Notice with each pass how your body reacts and relaxes more and more