Muscular shell - exercises. Muscular shell according to Wilhelm Reich

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Muscular shell according to Wilhelm Reich

Reich believed that:

• mind and body are one, each character trait of a person has a corresponding physical posture;


• character is expressed in the body in the form of muscular rigidity (excessive muscle tension, from lat. rigidus - hard) or muscular shell;


• chronic stress blocks the energy flows that underlie strong emotions;


• blocked emotions cannot be expressed and form the so-called COEX systems (systems of condensed experience - specific clumps of memories with a strong emotional charge of the same quality, which contain condensed experiences (and related fantasies) from different periods of a person's life);


• the elimination of muscle clamp releases significant energy, which manifests itself in the form of a feeling of warmth or cold, tingling, itching, or emotional uplift.

Reich analyzed the patient's postures and physical habits in order to make him aware of how vital feelings are being suppressed in various parts of the body.

All patients said that in the course of therapy they went through periods of their childhood when they learned to suppress their hatred, anxiety or love through certain actions that influenced autonomic functions (breath control, abdominal muscle tension, etc.).

The reason for the increase in muscle tension in adults is constant mental and emotional stress.

Targeting is the state of modern man.
The imposed ideals of material well-being and comfort, the conditions for achieving them, the focus on the end result, and not on life at the moment, keep people in constant tension.
Hence muscle clamps > spasm of blood vessels > hypertension, osteochondrosis, peptic ulcer, etc. etc.

Everything else is secondary.

The function of the shell is protection from displeasure. However, the body pays for this protection by reducing its capacity for pleasure.

The muscular shell is organized into seven main segments, consisting of muscles and organs. These segments are located in the eyes, mouth, neck, chest, diaphragm, abdomen and pelvis.
Reichian therapy consists in opening the shell in each segment, from the eyes to the pelvis.

The elimination of muscle clamps is achieved through:

• accumulation of energy in the body;


• direct effect on chronic muscle blocks (massage);


• expression of released emotions, which are thus revealed;


• spontaneous movements, dance therapy, relaxation exercises, yoga, qigong, holotropic breathing, etc.

1. Eyes. The protective shell is manifested in the immobility of the forehead and the "empty" expression of the eyes, which seem to be looking from behind a motionless mask. Opening is done by opening the eyes as wide as possible to engage the eyelids and forehead; eye gymnastics.

2. Mouth. This segment includes the muscle groups of the chin, throat, and back of the head. The jaw can be both too compressed and unnaturally relaxed. The segment holds the expression of crying, screaming, anger. Muscle tension can be relieved by imitating crying, lip movements, biting, grimacing, and massaging the muscles of the forehead and face.

3. Neck. Includes deep neck muscles and tongue. Muscle block holds mainly anger, screaming and crying. Direct action on the muscles in the depths of the neck is impossible, therefore, screaming, singing, gagging, sticking out the tongue, tilting and rotating the head, etc., allow eliminating the muscle clamp.

4. Thoracic segment: broad muscles of the chest, muscles of the shoulders, shoulder blades, chest and arms. Laughter, sadness, passion are restrained. Breath control is a means of suppressing any emotion. The shell is opened by working on breathing, especially by exhaling completely.

5. Aperture. This segment includes the diaphragm, solar plexus, internal organs, muscles of the vertebrae of this level. The shell is expressed in the forward curvature of the spine. Exhalation is more difficult than inhalation (as in bronchial asthma). Muscle block holds strong anger. One has to pretty much unravel the first four segments before moving on to unraveling this one.

6. Belly. Abdominal muscles and back muscles. Tension of the lumbar muscles is associated with fear of attack. Muscle clamps on the sides are associated with the suppression of anger, hostility. Opening the shell in this segment is relatively easy if the upper segments are already open.

7. Taz. The last segment includes all the muscles of the pelvis and lower extremities. The stronger the muscle spasm, the more the pelvis is pulled back. The gluteal muscles are tense and painful. The pelvic shell serves to suppress arousal, anger, pleasure.

Reich's belts - 7 segments of the muscular shell.

neck zone

The neck is a very important area, a kind of barrier and bridge between the conscious (head) and the unconscious (body). The rationality inherent in Western culture sometimes makes us rely too much on our own reason. According to American studies that studied how people perceive their body (the so-called "body image"), the size of the head in the internal representation takes an average of 40-60% of the size of the body (whereas objectively, anatomically - about 12%). Such a "distortion" is caused by excessive mental activity, incessant "mental chatter", giving the feeling that the head is full, and it is impossible to either recover or relax. At the same time, the texts generated by the head “do not reach” the body, and the body is simply ignored by consciousness - a situation of “separation” arises, a kind of “Professor Dowell's head”. In this case, it is important to focus the client's attention on the signals given by the body so that thoughts connect with sensations.

There is also a reverse version of the “neck barrier”: sensations in the body exist, and they are quite vivid, but they are not interpreted, they do not reach the level of awareness. This situation is characterized by various pains of psychosomatic origin, paresthesia, etc., the causes of which the person does not understand.

Throat zone

Localized in the area of ​​the jugular notch and associated with the blocking of emotions. This reflects the problems of interaction with other people (communication) or with oneself (authenticity). Such a block can occur if a person finds himself in a situation where it is impossible to admit to himself some unpleasant truth or do something that threatens to violate his identity (“if I do this, it won’t be me”). This zone also reflects the impossibility, the prohibition on the realization of some important truths (that is, the prohibition on pronouncing a meaningful text or the prohibition on certain actions: “if I say / do this, it will not be me”). Long-term problems in this area threaten the development of thyroid diseases, asthma, bronchopulmonary disorders.

Middle of the sternum

This area is located behind the protruding bone of the sternum, below the jugular notch, and the zone of resentment is localized in it. Subjectively, sensations here can be perceived as a lump, a ball, a clot, a “stone on the heart”. In this case, the overload of the pericardial canal really occurs, and cardiac disorders occur. For a person with such a problem, a specific facial expression is also characteristic - pronounced nasolabial folds, lowered corners of the lips - all this adds up to a mask of distrust of the world, resentment.

chest center

According to Eastern tradition, in the middle of the chest at the level of the heart is the heart chakra, anahata - the focus of love and emotional openness to the world. If there is no place for love in a person's life, then another basic feeling arises - longing, which causes a pulling, sucking sensation in this area. Also, clients may describe it as the presence of a callous, compressed, cold, dark "substance". The defeat of this zone, as a rule, is associated with large-scale psychotraumas received in childhood - first of all, with the coldness of parents, child abandonment, etc.

Diaphragmatic zone

It captures the zone of the diaphragmatic muscles and the epigastric region. In body-oriented therapy, this area is associated with blocking, a ban on the expression of any emotions - both good and bad. Also, fears of financial trouble and social maladaptation are rooted here. When working with this zone, retraction can be felt even with a voluminous abdomen. The tension here is similar to the feeling after a blow “in the stomach” - breathing becomes less deep, emotions, crying, laughter “freeze”. The protective reaction of the body to the formation of a clamp (which is associated with stagnation of blood, lymph, etc.) is often the formation of a fat pad. Also, psychosomatic stomach ulcers, liver problems (in China, the liver was considered a source of anger), and gallbladder problems often occur. The clamp in the diaphragmatic zone is typical for people who seek to control everything, keep it in themselves. For them, such turns of speech are typical, such as “I can’t allow myself to do this”, “you have to pay for all the pleasures”, etc. Also, such people tend to constantly discuss what is happening, generate mental constructions, see life through the prism of schemes.

Umbilical zone

This is the zone of fear, which corresponds to the so-called "Reich belt", which includes the projection of the kidneys. The Chinese called the kidneys the "graveyard of emotions" and the source of cold. After working in this zone (and long “squeezing” movements are used here), the client can feel the redistribution of cold throughout the body.

pelvic clamp

From the back, this is the region of the sacrum, buttocks, iliac crests, in front - the lower abdomen and inner thighs. Reich associated the pelvic clamp with blocked sexuality. If as a result of sexual life there is no deep discharge, giving a sense of integrity, then there is a deep spasticity, fat, congestion in the pelvic area. In the presence of a pelvic clamp, many techniques for working with fatty deposits are ineffective, since, as already mentioned, they are formed as a protective reaction of the body.

• forehead clamp- (helmet of a neurosthenic), with constant, prolonged stress, general overwork.


• jaw clamp- Jaws clench (aggression).


• Neck area- degitality - concentration of sensations, ambivalence > duality.


• chest clamp- Bronchitis, asthma, zone of conflict between want and need. The middle of the chest is the zone of resentment.


• diaphragm clamp- blocks emotions (keeps everything in itself, zone of psychosis).


• zone of fear- Fear affects the kidneys and bladder.


• Pelvic clamp m - Lower abdomen, gluteal muscles.

Wilhelm Reich - a scientist who lived in the XX century, the creator of vegetotherapy. This is a direction of psychology that solves the psychological problems of a person by influencing the physical body.

In this article

Personality and biography of Wilhelm Reich

Wilhelm Reich lived a rich and difficult life, full of adversity and disappointment. He was not just a psychologist, but a talented scientist who tried to help humanity.

W. Reich - one of the founders of the European school of psychoanalysis

Wilhelm Reich was born in c. Dobryanichi in 1897 on the territory of Austria-Hungary. The parents were Jews, but raised their son in German traditions, introducing them to the culture of the West.

Wilhelm's mother committed suicide after the future scientist caught her in bed with her lover and told his father about it. The father did not long survive his wife. Three years later he died of tuberculosis. Reich blamed himself all his life for the tragedy.

Shortly after his father's death, Wilhelm entered the military service. The First World War was on. After serving, he moved to Vienna, where he became a medical student at the University of Vienna. It happened in 1918. During his studies, he became interested in the then fashionable psychoanalysis.

In 1922, Reich became the first assistant to Dr. Sigmund Freud. After the conflict in 1927, their paths parted, and Reich created his own direction in psychology. The reason for the conflict with Freud was the difference in political views: W. Reich was an ardent Marxist.

The following years, Wilhelm Reich was engaged in science and politics. He joined the Communist Party and opened clinics in Germany. His innovative ideas caused disapproval among the communists, and psychologists blamed him for his political views.

Soon Reich was expelled from the Communist Party and the association of psychoanalysts. Here are the ideas of the scientist for which he was condemned:

1. Conducting sex education classes as a measure to combat venereal diseases.
2. Permission for abortion.
3. Divorce resolution.
4. Free distribution of contraceptives for birth control.

Reich moved to Denmark. And soon - to Norway, where he became interested in bioenergy.

In 1939, the scientist left at the invitation to America. In New York, Reich developed the idea of ​​orgone, the life energy that drives all living things.

In the middle of the 20th century, Reich created an orgone accumulator, with the help of which it was possible to cure patients with cancer and epilepsy.

One of the first prototypes of a working orgone accumulator

But, despite this, the scientist was denied a license to produce an orgone accumulator. In addition, V. Reich was forbidden to engage in the production and development of the device, but the scientist disobeyed the authorities and was arrested. He died in prison in 1957.

The authorities failed to suppress the development of a new trend in body-oriented psychotherapy - vegetotherapy. After Reich's death, his ideas were further developed by hundreds of other scientists, among whom were students of W. Reich himself.

The modern scientific community does not recognize vegetotherapy and considers it pseudoscience.

Muscular shell

Reich was an observant person. While practicing with Dr. Freud, Wilhelm observed his patients and noticed that people with similar problems had physical similarities.

These observations led him to the conclusion that the character of a person depends on the structure of the body. Character, according to the scientist, is not only moral principles and thoughts, but also habitual postures, gestures, movements.

Every person during his life is forced to suppress anger, fear and sexual arousal. This leads to muscle clamps in certain areas of the body. The muscular shell, according to Reich, is a set of chronic muscle clamps in the human body. Such a shell is a way to protect yourself from the outside world.

Like Freud, Reich emphasized human sexuality in his research. But unlike the mentor, Wilhelm believed that between morality and instincts lies a huge abyss, in which repressed sexuality lies. He believed that life in society is to blame for the fact that people develop psychological diseases. After all, many topics for society are banned, including the topic of sex.

Every person is born free, the scientist believed. But over the years, freedom is limited more and more. This is due to the installation and rules:

• morality;
• religion;
• education.

It is impossible to challenge them, and the violator is subjected to public oppression and censure. Because of this, many live, guided by the rule that you can’t stand out, you need to be like everyone else, otherwise punishment cannot be avoided.

Seven segments of the muscular shell

When negative emotions are suppressed, a muscle clamp occurs in the human body. If the problem is not solved and the suppression continues for a long time, then there are many clamps. The human body turns into a cell. But people begin to respond to problems only when muscle clamps lead to the development of diseases: postural deformities, the appearance of a hernia or tumor.

To be cured, the patient needs to gradually dissolve the seven segments of the muscular shell. Reich called this process psychological growth.

The muscular shell consists of segments, including:

1. Eyes and forehead. For the clamping of these muscles, vision problems are characteristic. They arise when a person suppresses fear, not wanting to see what is around him.
2. Jaws, chin, back of the head. The emotion that is suppressed is anger or sexual arousal. Occurs when suppressing screaming or crying.
3. Neck, tongue. Suppressed anger means that a person was not allowed to express himself, to speak out.
4. Chest, shoulders, arms. Clamping occurs when all major emotions are held back.
5. Diaphragm. Strong anger is held back.
6. Back and belly. Suppressed fear and anger.
7. Legs, hips, pelvis. Suppressed sexual arousal.

A visual representation of the segments of the muscle shell

Removing the clamps should start from the eyes and go down to the pelvis. In this case, the patient's body will be filled with vital energy, which Reich called orgone.

orgone energy

This is the life force. Reich believed that the whole world was saturated with it. Its basis is what Freud called libido and sexuality. It freely circulates through the human body, but only if there are no muscle clamps in the body. In this case, the natural flow is disturbed, which leads to illness and loss of sensitivity.

The scientist argued that a sure sign that the flow of orgone in the body is disturbed is the inability to experience an orgasm with the whole body.

The character of man, according to Reich, is unfreedom. Character is a set of stereotypes and patterns imposed from outside. A free man does not have:

• anxiety;
• fears;
• aggression;
• sexual perversions;
• explosive anger.

Reich was inspired to create the orgone accumulator by the discovery that the world around him is full of orgone energy. It exists even in a vacuum. The scientist was able to find it due to the fact that orgone creates an electromagnetic glow, visible in the blue spectrum of color.

Orgone discovered by W. Reich in a vacuum

Orgone energy accumulates in structures made in the form of pyramids, hemispheres and onions. Cult religious buildings are either made in this form, or have such details in their design.

V. Reich planned to accumulate useful energy from the outside with the help of a battery and direct it to the patient's body. The scientist managed to cure many people. He believed that the device is able to extend a person's life.

Unfortunately, Reich died long before man first went into space and was able to take pictures of the earth, where the radiance of orgone energy in the Earth's atmosphere is clearly visible. Wilhelm believed that the universe was created by orgone. At the end of his life, in addition to treating people, he was developing miniature aircraft that would run on a free and endless fuel: orgone.

W. Reich proved more than once during his life that he was ahead of his time. Perhaps humanity will only have to deal with the legacy of the great scientist in the future.

Vegetotherapy: how to dissolve the muscle shell

The main techniques that will help achieve recovery:

• massage;
• respiratory;
• psychoanalytic.

The massage technique consists in squeezing, twisting and squeezing the clamped muscles. To act on the internal muscles that are inaccessible to deep massage, the patient must scream, cry, and pretend to vomit.

When the muscle spasm passes, it is possible to release a large amount of orgone energy. In the memory of patients, long-forgotten episodes arise that led to muscle stiffness.

Breathing technique is an alternative to massage. Using deep breathing, the patient saturates the body with orgone energy, and it breaks through muscle clamps.

The technique of psychoanalysis is to discuss negative and traumatic memories with the therapist. In their work, psychotherapists usually combine all techniques. But besides them, the independent work of the patient and his desire to be cured play a huge role.

Exercises

In addition to the orgone accumulator, Reich created a set of exercises that will help anyone who wants to learn how to control the flow of orgone in the body. Before you get started, you need to relax.

Reich's set of exercises:

1. Starting position: squat down.
2. Get up and open your eyes.
3. Move your eyes around, rotate, and then squint.
4. Picture sobs.
5. Pull out the lips with tension.
6. Shaking your mouth, recite a poem.
7. Smile, then feign surprise and disgust.
8. Depict vomiting spasms.
9. Scream or hiss for a long time.
10. Squat down and stick your tongue out far ahead.
11. Climb. Move your head, imagining that a thin spring has replaced your neck.

Reich believed that:
- the mind and body are a single whole, each character trait of a person has a corresponding physical posture;
- character is expressed in the body in the form of muscle rigidity (excessive muscle tension, from lat. rigidus - hard) or muscular shell;
- chronic stress blocks the energy flows that underlie strong emotions;
- blocked emotions cannot be expressed and form the so-called COEX systems (systems of condensed experience - specific clumps of memories with a strong emotional charge of the same quality, which contain condensed experiences (and related fantasies) from different periods of a person's life);
- the elimination of muscle clamp releases significant energy, which manifests itself in the form of a feeling of warmth or cold, tingling, itching or emotional uplift.

Reich analyzed the patient's postures and physical habits in order to make him aware of how vital feelings are being suppressed in various parts of the body.
All patients said that in the course of therapy they went through periods of their childhood when they learned to suppress their hatred, anxiety or love through certain actions that influenced autonomic functions (breath control, abdominal muscle tension, etc.).

The reason for the increase in muscle tension in adults is constant mental and emotional stress.
Targeting is the state of modern man.
The imposed ideals of material well-being and comfort, the conditions for achieving them, the focus on the end result, and not on life at the moment, keep people in constant tension.
Hence muscle clamps > spasm of blood vessels > hypertension, osteochondrosis, peptic ulcer, etc. etc.
Everything else is secondary.
The function of the shell is protection from displeasure. However, the body pays for this protection by reducing its capacity for pleasure.
The muscular shell is organized into seven main segments, consisting of muscles and organs. These segments are located in the eyes, mouth, neck, chest, diaphragm, abdomen and pelvis.
Reichian therapy consists in opening the shell in each segment, from the eyes to the pelvis.

The elimination of muscle clamps is achieved through:
* accumulation of energy in the body;
* direct effect on chronic muscle blocks (massage);
* expression of released emotions, which are thus revealed;
* spontaneous movements, dance therapy, relaxation exercises, yoga, qigong, holotropic breathing, etc.

1. Eyes. The protective armor is manifested in the immobility of the forehead and the "empty" expression of the eyes, which seem to be looking from behind a motionless mask. Opening is done by opening the eyes as wide as possible to engage the eyelids and forehead; eye gymnastics.

2. Mouth. This segment includes the muscle groups of the chin, throat, and back of the head. The jaw can be both too compressed and unnaturally relaxed. The segment holds the expression of crying, screaming, anger. Muscle tension can be relieved by imitating crying, lip movements, biting, grimacing, and massaging the muscles of the forehead and face.

3. Neck. Includes deep neck muscles and tongue. Muscle block holds mainly anger, screaming and crying. A direct effect on the muscles in the depths of the neck is impossible, therefore, screaming, singing, gagging, protruding the tongue, tilting and rotating the head, etc., allow eliminating the muscle clamp.

4. Thoracic segment: broad muscles of the chest, muscles of the shoulders, shoulder blades, chest and arms. Laughter, sadness, passion are restrained. Breath control is a means of suppressing any emotion. The shell is opened by working on breathing, especially by exhaling completely.

5. Aperture. This segment includes the diaphragm, solar plexus, internal organs, muscles of the vertebrae of this level. The shell is expressed in the forward curvature of the spine. Exhalation is more difficult than inhalation (as in bronchial asthma). Muscle block holds strong anger. One has to pretty much unravel the first four segments before moving on to unraveling this one.

6. Belly. Abdominal muscles and back muscles. Tension of the lumbar muscles is associated with fear of attack. Muscle clamps on the sides are associated with the suppression of anger, hostility. Opening the shell in this segment is relatively easy if the upper segments are already open.

7. Taz. The last segment includes all the muscles of the pelvis and lower extremities. The stronger the muscle spasm, the more the pelvis is pulled back. The gluteal muscles are tense and painful. The pelvic shell serves to suppress arousal, anger, pleasure.

Reich's belts - 7 segments of the muscular shell.

The neck is a very important area, a kind of barrier and bridge between the conscious (head) and the unconscious (body). The rationality inherent in Western culture sometimes makes us rely too much on our own reason. According to American studies that studied how people perceive their body (the so-called "body image"), the size of the head in the internal representation takes an average of 40-60% of the size of the body (whereas objectively, anatomically - about 12%). Such a "distortion" is caused by excessive mental activity, incessant "mental chatter", giving the feeling that the head is full, and it is impossible to either recover or relax. At the same time, the texts generated by the head “do not reach” the body, and the body is simply ignored by consciousness - a situation of “separation” arises, a kind of “Professor Dowell's head”. In this case, it is important to focus the client's attention on the signals given by the body so that thoughts connect with sensations.

There is also a reverse version of the “neck barrier”: sensations in the body exist, and they are quite vivid, but they are not interpreted, they do not reach the level of awareness. This situation is characterized by various pains of psychosomatic origin, paresthesia, etc., the causes of which the person does not understand.

Throat zone

Localized in the area of ​​the jugular notch and associated with the blocking of emotions. This reflects the problems of interaction with other people (communication) or with oneself (authenticity). Such a block can occur if a person finds himself in a situation where it is impossible to admit to himself some unpleasant truth or do something that threatens to violate his identity (“if I do this, it won’t be me”). This zone also reflects the impossibility, the prohibition on the realization of some important truths (that is, the prohibition on pronouncing a meaningful text or the prohibition on certain actions: “if I say / do this, it will not be me”). Long-term problems in this area threaten the development of thyroid diseases, asthma, bronchopulmonary disorders.

Middle of the sternum

This area is located behind the protruding bone of the sternum, below the jugular notch, and the zone of resentment is localized in it. Subjectively, sensations here can be perceived as a lump, a ball, a clot, a “stone on the heart”. In this case, the overload of the pericardial canal really occurs, and cardiac disorders occur. For a person with such a problem, a specific facial expression is also characteristic - pronounced nasolabial folds, lowered corners of the lips - all this adds up to a mask of distrust of the world, resentment.

chest center

According to Eastern tradition, in the middle of the chest at the level of the heart is the heart chakra, anahata - the focus of love and emotional openness to the world. If there is no place for love in a person's life, then another basic feeling arises - longing, which causes a pulling, sucking sensation in this area. Also, clients may describe it as the presence of a callous, compressed, cold, dark "substance". The defeat of this zone, as a rule, is associated with large-scale psychotraumas received in childhood - first of all, with the coldness of parents, child abandonment, etc.

Diaphragmatic zone

It captures the zone of the diaphragmatic muscles and the epigastric region. In body-oriented therapy, this area is associated with blocking, a ban on the expression of any emotions - both good and bad. Also, fears of financial trouble and social maladaptation are rooted here. When working with this zone, retraction can be felt even with a voluminous abdomen. The tension here is similar to the feeling after a blow “in the stomach” - breathing becomes less deep, emotions, crying, laughter “freeze”. The protective reaction of the body to the formation of a clamp (which is associated with stagnation of blood, lymph, etc.) is often the formation of a fat pad. Also, psychosomatic stomach ulcers, liver problems (in China, the liver was considered a source of anger), and gallbladder problems often occur. The clamp in the diaphragmatic zone is typical for people who seek to control everything, keep it in themselves. For them, such turns of speech are typical, such as “I can’t allow myself to do this”, “you have to pay for all the pleasures”, etc. Also, such people tend to constantly discuss what is happening, generate mental constructions, see life through the prism of schemes.

Umbilical zone

This is the zone of fear, which corresponds to the so-called "Reich belt", which includes the projection of the kidneys. The Chinese called the kidneys the "graveyard of emotions" and the source of cold. After working in this zone (and long “squeezing” movements are used here), the client can feel the redistribution of cold throughout the body.

pelvic clamp

From the back, this is the region of the sacrum, buttocks, iliac crests, in front - the lower abdomen and inner thighs. Reich associated the pelvic clamp with blocked sexuality. If as a result of sexual life there is no deep discharge, giving a sense of integrity, then there is a deep spasticity, fat, congestion in the pelvic area. In the presence of a pelvic clamp, many techniques for working with fatty deposits are ineffective, since, as already mentioned, they are formed as a protective reaction of the body.

Frontal clamp - (helmet of a neurosthenic), with constant, prolonged stress, general overwork.
Jaw clamp - jaws clench (aggression).
Neck area - degitality - concentration of sensations, ambivalence > duality.
Chest clamp - Bronchitis, asthma, zone of conflict between want and need. The middle of the chest is the zone of resentment.
Diaphragmatic clamp - blocks emotions (keeps everything in itself, psychosis zone).
Zone of fear - Fear affects the kidneys and bladder.
Pelvic clamp - Lower abdomen, gluteal muscles.

More often than not, we do not know how to express anger or fear in a way that does not harm ourselves or others, 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 of the muscles of the body is called "muscle shell". Gradually, it ceases to be noticed, and a person lives without even knowing about it. These exercises help to relax muscle clamps.

When we express emotions, the resource prepared by the body is used in a timely manner and the muscles relax. But more often than not, we don't know how to express anger or fear in a way that doesn't hurt ourselves or others; we do not want to know about these feelings and the feelings of our loved ones, preferring to suppress them.

The body cannot be deceived, and what we hide from others and from our own consciousness remains in it in the form of tension. This chronic tension of the muscles of the body is called "muscle shell". Gradually, it ceases to be noticed, and a person lives without even knowing about it.

The muscular shell imperceptibly does its evil deed:

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

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

The unproductive expenditure of energy to maintain the muscle shell leads to the fact that a person unconsciously 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 muscle 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 to relax muscle clamps and are available to do on your own. However, they won't help if you only do them a few times. Make it a rule to do them daily and dedicate at least half an hour to them. Of course, you don't have to deal with everything at once. Do it a few times first. Then set for yourself the sequence in which you will deal with them, and master in turn. Later you will understand which activities give the greatest effect and are more necessary for you.

Let's start with the top ring of clamps that goes through the mouth and throat.

Mouth

A clenched mouth blocks all 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, based on sad experience that tells us that love can only bring pain and disappointment, this retention of a natural human need is reflected in the clamping of the mouth area. The same thing happens when we forbid ourselves to express our feelings in words. A clenched mouth also leads to a disruption in communication, and all together - to dissatisfaction with life.

To relax the blocks around the mouth, you must systematically perform the following exercise.

Lie down in the fetal position, that is, lying on your side, pull your knees up, fold your arms, crossing them over your chest. This pose is also referred to as "curl up". Start making sucking movements with your lips. Do this for as long as possible - as long as the lips can suck. After that, relax and lie down a little more.

During this exercise, many people begin to cry. This happens because long-suppressed longing for caress and security rises and begins to come out. By no means hold back. Sobbing with the whole body is helpful. It helps to defuse the accumulated negative tension not only around the mouth, but throughout the body. Babies cry all the time, from head to toe. Then they are taught to restrain themselves.

Jaws, throat and vocal cords

The ring of tension in the throat area corresponds to the unconscious defense against the forced "swallowing" of something 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, may be condemned and unacceptable to others.

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

Clenching the lower jaw is tantamount to the words "they will not pass." It is as if a person does not want to let unwanted people near him, but he 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, such as when tired or sleepy, the mouth should be opened wide for fuller breathing. That is why we yawn. When yawning, the ring of tension, which includes the muscles that move the jaw, is temporarily released, and this acts on the mouth, pharynx and throat, opening them wide to let in the required air. Therefore, to relax the jaw, it is necessary to yawn.

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

Blockages in the jaws are due to the suppressed desire to bite, which on a psychological level means holding back the impulses of anger.

Take a 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 the toy out of your own teeth, but do not loosen the bite. Put into this process all the rage, all the anger that has gathered in your soul. When you are tired, relax your jaws. At this time, the lower jaw will drop, the mouth will be slightly open.

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

1. Drop your lower jaw. Press on the chewing muscles at the angle of the lower jaw. If the muscles are very tense, it can be painful. Regularly squeeze, promyat these muscles, which helps them to relax.
2. Push your chin forward and hold it in this position for 30 seconds. Move your tense jaw to the right, to the left, keeping it pushed forward. Then open your mouth as wide as possible and notice if you can open it enough to fit three middle fingers of the palm one above the other between the teeth.

During this exercise, you may feel anxiety or rising anger. This is good. Many people are hesitant to unblock their emotions out of fear of not being able to handle the surging feelings. But it is the release of feelings in special conditions (for example, when performing an exercise) that makes this process safe and very useful. For many people, tension in the chin muscles prevents them from opening their mouth wide.

The jaws are energetically connected with the eyes. Tension in the lower jaw reduces the flow of energy to the eyes and reduces visual capabilities. The expression "dark eyes" has a literal meaning: lack of nutrients, in particular due to blockages in the jaw, affects the cornea of ​​​​the eye, and it becomes less shiny. And in the opposite direction: chronically suppressed crying leads to tension in the jaw. That is why doing the exercises to release the clamps is often accompanied by crying.

Because of the suppressed desire to scream in pain and fear, there are blocks in the vocal cords. Therefore, the best way to unblock the clamps in the throat is to scream loudly and continuously.

If you have the opportunity to scream at the top of your lungs (for example, in the forest or in the country, when there is no one around), scream. Cry out your suffering, your anger and frustration. You don't have to say 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 the unblocking of emotions and is very beneficial. Many people can't afford to scream - the conditions don't allow it, or the clamps are so strong that they can't scream.

• 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 begin to make sounds, first quietly, and then increasing the volume. Try to maintain a high tone.

Then move your fingers to the middle of the neck and repeat the long sound of the middle tone. Then repeat the same, squeezing the muscles at the base of the neck, while making low sounds.

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

Chest and breathing

For many people, the chest does not move with breathing. And the breath itself is superficial and frequent or superficial and uneven. There are delays in inhalation or exhalation. Alexander Lowen said that puffing out the chest is a form of defiance, as if the body is saying, "I won't let you get close to me." In other people, the chest is compressed and never expands completely. In the language of body metaphor, this means: "I am depressed and cannot take from life what it offers me."

Clamps on the chest belt cause breathing problems. Any difficulties in the respiratory process also cause fear. When a person does not realize the true cause of fear, he becomes anxious and looks for this cause in the world around him.

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

While sitting on a chair, say in your normal voice: "Ahhh" while 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 the help of a breathing exercise. This method of breathing is named after Lowen, a psychotherapist who 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 this does not make it less effective.

Lie across the couch with your bare feet flat on the floor and your buttocks hanging slightly. Place a roller under your lower back (for example, you can tightly roll a cotton blanket with a roller) so that the chest is maximally deployed, the head and back are below the waist. Place your hands above your head, palms up.

Start breathing deeply and rarely. You can’t breathe often, this will be another breathing technique, which is performed only with an assistant, as side effects may occur. Breathe like this for 30 minutes. If suddenly you start crying, or crying all over, or laughing - do not get confused. This is a good reaction, indicating the release of repressed emotions blocked in muscle clamps.

When the muscle clamps relax, the energy is released and tends to come out. That is why it is so important not to restrain the reactions that arise, but to let them flow freely. After all, if you restrain them, they will not react again and again form a muscle clamp. You may feel dizzy - lie still 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. There may be tingling, twitching and other sensations in the arms, legs, back. You may want to tap your feet. In general, sensations and reactions can be very different. Don't 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.

Diaphragm and Waist Exercises

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 contracts 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 occurs. Fear creates diaphragmatic congestion, and constriction creates anxiety.

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

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

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

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

If breathing is disturbed and the muscles are too tense or you experience pain in them, then you have developed a muscular shell around the diaphragm and waist.

To relieve chronic muscle tension in the waist area, the best way is to use 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 out to the sides, palms up, feet together. Bend your knees at a 90° angle. Turn both legs first to the left, so that the lower (left) leg lies completely on the floor, and the right one lies on it; the legs remain bent at the knees. Then turn your legs to the right in the same way. 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, making it more difficult. When turning your legs, turn your head in the opposite direction. Do this exercise up to 10 times.

Get on all fours, knees at an angle of 90 °, keep your arms straight on which you are leaning. Bend your back at the waist down as far as possible, and then arch your back up as much as possible. Do up to 10 of these movements.

Get on all fours as described in the previous exercise. Then slowly stretch your straightened arms and body forward, sliding along the floor until they almost completely lie on the floor. Your posture will resemble that of a stretching cat. Stay in this position for a while and slowly bring your arms back to the starting position. Do this exercise several times (as many as you can).

Sit on the floor with your legs slightly bent at the knees and slightly apart. Place 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 up and repeat the same to the right side.

Although these exercises help to release the clamps around the waist, they are not enough to release 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 it breaks out in an uncontrolled flow? What if the consequences are many times worse than emotional distress and depression?

In fact, it is the ejection of anger outward in special ways that makes it safe, since it no longer accumulates, but is discharged in a timely manner. The blocking belt of clips around the waist violates the integrity of the processes occurring 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, while the pelvis and legs are small, as if immature. In others, the pelvis is full and round, but the upper half of the body is small and narrow. Or the top half can be hard and resilient, while the bottom half is soft and passive. This development of the body indicates the inconsistency of the "upper" and "lower" feelings.

Ecology of health: This technique is designed to liberate a person, gain a sense of confidence, develop elegance in movements. The technique is based on the ideas of body-oriented psychotherapy by Wilhelm Reich. It includes thirty mini exercises.

The purpose of the technique

This technique is designed to liberate a person, gain a sense of confidence, develop elegance in movements. The technique is based on the ideas of body-oriented psychotherapy by Wilhelm Reich. It includes thirty mini exercises.

Wilhelm Reich believed that every characteristic relationship of a person to anything has a corresponding physical posture. The character of a person is manifested in his body in the form of muscular rigidity or even a muscular shell.

The relaxation of such a shell unchains a person, makes him more balanced and confident. A liberated body allows, as it were, to dump excess emotional stress into the environment. The manifestation of emotions in movements allows you to control both the first and second. Emotions become more controlled. Movements acquire expressiveness and elegance.

The main effect of mastering this technique in this way is the formation of a strong connection between the internal and external state.

Each of the mini-exercises should take about a minute. In general, 30 minutes are allotted for the technique.

It can be used both in the program of group psychological training, individual training. You can learn on your own.

It is useful to use the technique in self-expression development programs, including acting skills, personal growth trainings, emotional self-regulation trainings, and various image trainings.

Develops: Qualities. Confidence. Liberation. Elegance

Description of technology

The technique includes 30 mini-exercises, each of which takes a minute. Do not rush or, on the contrary, delay the implementation of each exercise. You should strive to keep within exactly thirty minutes. Confident alternation of exercises is the key to a good mastering of the technique of the so-called opening of muscle shells, that is, relieving tightness.

We will be working on muscle shells in seven areas:

1. In the eye area. The protective armor in this area is manifested in the immobility of the forehead and inexpressive, inactive eyes that look as if from behind a carnival mask. The eyes can be on the contrary too mobile, "running". The eye shell holds back manifestations of love, interest, contempt, surprise, and in general, almost all emotions.

2. In the mouth area. This shell consists of the muscles of the chin, throat and occiput. The jaw can be both too compressed and unnaturally relaxed. This segment holds the emotional expression of crying, screaming, anger, grimacing, joy, surprise.

3. In the neck. This segment includes the muscles of the neck, the tongue. The protective shell keeps mainly anger, screaming and crying, passion, languor, excitement.

4. In the chest area. This protective shell consists of the broad muscles of the chest, shoulders, shoulder blades, as well as the chest and arms with hands. The shell holds back laughter, sadness, passion. Breath control, which is an important means of suppressing any emotion, is largely carried out in the chest.

5. In the area of ​​the diaphragm. Includes diaphragm, solar plexus, various organs of the abdominal cavity, muscles of the lower vertebrae. This shell holds mostly strong anger and general excitement.

6. In the abdomen. This shell includes the broad muscles of the abdomen and the muscles of the back. The tension of the lumbar muscles is associated with the fear of an unexpected attack. The protective shell on the sides creates a fear of tickling and is associated with the suppression of anger, hostility.

7. In the pelvic area. The seventh shell includes all the muscles of the pelvis and lower extremities. The stronger the protective shell, the more the pelvis is pulled back, as if sticking out. The gluteal muscles are tense to the point of soreness. The pelvis is "dead" and not sexy. The pelvic shell suppresses excitement, anger, pleasure, coquetry.

Before exercising, it is advisable to change into light clothing that does not restrict movement. Or at least take off the excess: jacket, tie, shoes, etc. Some exercises require you to lie down.

If there are any discomfort, then stop the exercise for a few seconds, then continue. During each exercise, you can do several such pauses.

Exercises

1. Squat down. Calm your breath. Tell yourself: "I am calm. I am completely calm. I am confident about the future. I like new sensations. I am open to change."

Try to achieve such a state of calm, which you have on the morning of the weekend, when you don’t have to rush anywhere.

EYES

2. Open your eyes as wide as possible.

3. Move your eyes from side to side: right-left, up-down, diagonally.

4. Rotate your eyes clockwise, counterclockwise.

5. Look askance at different things around you.

MOUTH

6. Depict a strong cry.

7. Blow kisses to different things around, while pulling your lips strongly and with tension.

8. Draw a mumbling mouth: pull your lips inward, as if you have no teeth. Read a poem with a shaking mouth.

9. Alternate between sucking, smiling, biting and disgust.

NECK

10. Depict gagging. Try and don't be shy.

11. Shout as loudly as possible. If you absolutely cannot scream, then hiss like a snake.

12. Squat down. Stick out your tongue as far as possible.

13. Touch your head lightly with your finger. After that, your head should dangle like a light balloon, and your neck should feel like a thread. Repeat several times.

BREAST

14. Squat down. Take a deep breath. In this case, the stomach swells first, and then the chest expands. Deep breath. Again, the stomach is first deflated, then the chest is already contracting.

15. Pretend that you are fighting with only your hands: pounding, tearing, scratching, pulling, etc.

16. Inhale and try to raise your chest as high as possible, as if trying to touch the ceiling with it. You can even stand on tiptoe. Exhale, rest a little and repeat.

17. Dance, actively moving your chest, shoulders, arms. Try to keep the dance passionate and sexy.

DIAPHRAGM

18. Sharply contracting the diaphragm, exhale shortly through a wide open mouth. The diaphragm relaxes to inhale. Inhale-exhale should take one second. Approximately one fifth of a second - a sharp exhalation, four fifths - a smooth breath.

19. Breathe with your stomach: it should swell as much as possible, and then go inside and, as it were, stick to the spine.

20. Lie on your back. While exhaling, raise your torso and try to grab the soles of your feet with your hands. Hold your breath. Return to starting position. Repeat.

21. Lie on your stomach. As you inhale, raise your body and tilt your head back as far as possible.

STOMACH

22. When making blows with the stomach, beat different objects around you with it.

23. Put your hands behind your head. With your sides, keep hitting objects around you.

24. Ask someone to hold your waist. Lean back as far as you can. If you are doing the exercise alone, just put your hands on your belt and bend back.

25. Get on all fours and do different cat movements.

This will be of interest to you:

TAZ

26. Draw a kicking horse.

27. Lie on your back. Hit the pelvis on the mat.

28. Standing, place one hand on the lower abdomen. Put your other hand behind your head. Make obscene movements with your pelvis.

29. Spread your legs as wide as possible. Shift your weight alternately to your left and right foot.

COMPLETION

30. Free dance. Try to dance something original. published