Upright through life
I'm a turtle type, that's immediately clear. Although I do not have a thick tank, which would not be bad in everyday life. But my head, similar to the primitive reptiles, advanced, the neck short and kinky. And the longer I sit in front of my computer, the higher my shoulders are drawn toward my ears, as if my head were about to disappear in-between, retreating under an imaginary shield. Even without a screen I am immediately exposed as a desk stool, as someone who sometimes really does not know where his head is.
"Look @ yourself" is the name of the seminar. And we do, ten women of different ages, on this Saturday morning in Zurich. Look closely at each other, without malice or raised index finger, as value-free and tolerant as possible. Funny feeling of seeing the curious eyes of strangers wandering over their own bodies. Not a glance, but intense, exact studying and taxing. Whether round back, hollow back or O-legs, everything is registered. And then there are still photos taken, in profile. Profile is not just my strong side.
Posture is an interaction of inside and outside
It's about posture and that we often have pain when it's bad. And it's about body language, about charisma, about what we reveal about us in the famous seven seconds that count for the first impression. To the inside and the outside and how they influence each other, the magical powers in this interaction.
"Appearance and radiance are directly linked to the posture, and an anatomically correct posture makes us immediately more attractive and younger," says Claudia Larsen as she presses the trigger on her camera. The 46-year-old photographer and multimedia artist does not only know that through the lens. For a long time she has been working together with her husband, the doctor. Christian Larsen, 52, with anatomy, physical expression, authenticity and aesthetics.
Spiral dynamics is the name of the concept, which the movement researcher has significantly helped to develop, an anatomically based 3-D manual for the body. Who controls them, so Larsen, prevents premature wear and pain. Unfortunately, most people are as unfamiliar with it as with the instruction manual of their DVD player.
Hardly anyone is aware that all the movements in our body are spiraling, never just straight forward and backward, but always accompanied by a twist. And that the prerequisite for any coordination of movement is a three-dimensional dynamic equilibrium that is already disturbed by slight deviations. If only three of the 200 pairs of muscles that control our movements are "out of time" due to wrong posture, the whole system is no longer running smoothly. Even the slightest stress can lead to some muscles being constantly tense, tense, painful, others seldom used, shortening, limiting the range of motion. And weaken your personal charisma.
It soon becomes clear why my neck is so often tense, my back and head ache after spending hours sitting in the same position. It also explains the flat curve that Uschi Bautzmann from Kieser Training in Hamburg-Eimsbüttel pushed into my hand after a test of my deep neck muscles: "When measuring, the reading is still just fine," says the physiotherapist. "But when bending, the muscles are as powerless as a 70-year-olds." That is hard! In technical jargon that simply means muscle weakness and dysbalance.
Extra training for the spinal column muscles
In order to compensate, the deep, spinal-tight muscles must be specifically trained. Above all, I have to learn how to move anatomically correctly, in everything I do, says Christian Larsen: "Working on the computer should not be an excuse for crooked shoulders, it's more of a challenge to spend several hours a day on the computer Coordinate the shoulders to work. "
So: "Work @ yourself". That's the name of the Larsens concept. Recognize pruned unhealthy movement patterns and reprogram them into anatomically correct, healthy ones. In the neck and shoulder area not so hard. Malpositions can be clearly seen and corrected here. And as soon as the neck is no longer compressed, oxygen, blood and nerve information can flow unhindered again, the whole body benefits.
Therefore, the basic position is: lengthen the spine, open the chest, relax the stomach, raise the head, the neck is long and open, the chin and neck form a right angle, the ears and vertex are perpendicular above the trunk, crown to the top, chin downwards Roll the shoulder joints back and in the width - not together! - pull, the shoulder blades rest relaxed and wide on the back, the collarbones are horizontal and in line with the ground. This is the anatomically correct and healthiest posture. And it looks the best! Perfectly erect, relaxed, elegant, proud, facial skin naturally tightened. Again, the camera clicks, again in profile. Differences become visible.
"It's nice who keeps his attitude," says Claudia Larsen."A raised head, an upright gait and relaxed shoulders - these three things are the keys to a positive charisma." And of course, she also has something to do with openness and self-confidence. If the inside and outside do not agree, the contradictions in our attitude become visible. Even if we try, our body refuses to fool ourselves and others, it never lies, it is authentic.
But instead of hanging our shoulders sadly and collapsing under an imaginary burden, we can consciously accept the challenges of life, stand upright, breathe deeply and powerfully grab. "If you like it, it's nice too," says personal trainer Regina Först. "The strong charisma that one longs for will then come naturally."
The correction of bad postures gives new self-confidence
Posture and psyche influence each other mutually. The attitude we take towards ourselves and life is also reflected in our movements, our steadfastness, our uprightness. It is therefore worthwhile to change old patterns of movement, to integrate new ones into everyday life, to hair-drying, at the desk, while driving a car. The correction of bad postures can give us an unprecedented sincerity. New self-confidence, greater freedom, a radius of movement never thought possible. "When we experience the innate motor intelligence that is in our bodies, we become more alive," says Christian Larsen. "And the radiance of the inside creates beauty."
We believe it. The new look on our body, which the seminar has opened to us, shows its effect. Even now. We grew that day, a little bit at least. Have at least an idea of what it feels like to be relaxed and harmonious. Still a bit stiff, but consciously upright we make our way home. The turtle raises its head in the wind and makes the neck long.
To read on and see: Christian Larsen and Bea Miescher: "Upright Neck" and "Strong Shoulders", Trias, 64 pages each with DVD, 29.95 euros Christian and Claudia Larsen: "Analyzing and improving postures: Look @ yourself - work @ yourself", Trias, 144 pages, 24.95 euros Christian and Claudia Larsen: "Attractive appearance through correct posture", Trias, 128 pages, 17.95 euros Information and addresses by trained spiraldynamic therapists at www.spiraldynamik.com
It's nice who keeps his posture: five exercises
Relax your shoulder: While sitting, pull a Theraband (available in sports shops, info: www.thera-band.de) diagonally across the stomach and chest from the bottom left over the right shoulder and fix both ends with the buttocks in such a way that the band is evenly taut. With inhalation, move the scapula against the pull of the ligament as if on a spiral path towards the front, upwards in the direction of the nose. With the exhale, the scapula slowly sinks back-to-bottom-out. The rib cage remains erect, do not contract the shoulders. Exercise the opposite side, every day for five minutes. The shoulders regain their natural width and learn to let go consciously.
Gain agility: Draw a recumbent eight in the palm of your hand. Set up and sit straight on a stool, the neck is long. Hold your hand in front of your face so that the tip of your nose points to the center of the eight. Then move the head so that the tip of the nose, starting to the lower left, traces the eight. Anyone who exercises this fluid movement for three to five minutes daily mobilizes the head joints in all directions and relaxes the deep neck muscles. Over time you can do the exercise in between - even without the painted eight in the palm of your hand.
Strengthen the neck: In supine position, legs bent, slightly curl the pelvis so that the cross rests well. Inhale and slowly lower the neck down until it is long and relaxed. Push out the apex in extension of the spine. With the exhale lift the head a few inches, while lowering the chin towards the sternum. Take off your head and consciously extend your neck again the next time you inhale. 10 to 20 repetitions daily, preferably in the morning before getting up. This strengthens and activates the deep neck muscles.
Free shoulder: Place comfortably and upright, with the left hand reaching from the top to the corner of the right shoulder blade. Paint an eight in the air with your right arm to the right of your body. Start at the front inside. The movement takes place only in the shoulder joint, the shoulder blade remains calm under the fingertips. Practice the left shoulder in the same way. Three minutes a day per side promote flexibility.
Open neck: Lay on your back, put your legs up at an angle. The neck is hollow, the chin slightly stretched towards the ceiling. By inhaling consciously relax the neck muscles, the chin sinks down, the head moves in a small pitching motion. The axes of rotation run through the head from one ear to the other. When inhaling chin to ceiling, exhaling the head goes back to the relaxed position.This gentle rocking movement, daily for two to five minutes, relaxes the deep neck muscles and prevents tension headaches.
here: all exercises as PDF
