- The best gift we can give a child,
it's not so much to love him as to teach him
love yourself."
Jacques Salome

Kinesitherapy- dance therapy, choreotherapy, body-oriented art therapy, correctional rhythm - therapeutic effect of movements. Kinesitherapy- a type of therapy based on the unity of movement. Various forms and means of movements change the general reactivity of the organism, increase its stability, destroy pathological stereotypes that arise during illness, and create new ones that provide the necessary adaptation.

The body is the mirror of the soul

"In a healthy body - a healthy mind" ("Spiritus sano in corpore sano") - this expression is known to many. The body is an extension of our psyche. Typically, mental health problems start with physical or emotional stress. All our thoughts and actions are imprinted in the body. Gradually, fatigue and stress accumulate, due to which energy blockage occurs, bodily clamps arise, which inevitably leads to illness.

Behaviors associated with physical touch during contact are termed haptics. Usually, researchers distinguish between the words - touch (active intentional conscious, often with hands) and contact (accidental inadvertent contact between any parts of the body.). In addition, the human body has a feature: a fleeting light accidental touch can cause a disproportionately stronger effect.

So, the American psychologist M. Knapp conducted an experiment. When issuing new library cards to students, the librarian touched the hands of some of them with his fingers. Otherwise, the attitude towards readers was the same. At the end, students were asked to give an overall rating on the rating scale, both to the librarian and the library as a whole.

Those who were touched (especially the girls) rated both the librarian and the library more highly than those who were not touched. Moreover, it does not matter whether he felt the touch (i.e., subthreshold signals are also read by the whole organism).

In Western society, touching during contacts with strangers is not encouraged. If adults accidentally touch each other, for example, in transport, then it is customary to apologize. This, apparently, is due to the fact that in the named society a sexual context is attributed to physical touches (after the “revolution” caused by the works of Z. Freud). However, during the communication of familiar people, touches are allowed when it is necessary to cheer, express sympathy, support.

Research at the airport showed that 60% of those who meet and part are in contact. When parting, the touch is longer. More often the initiators of touch are men, less often women.

The relationship between the body and the mental state of a person has been established for a long time, so active research in this area helps to significantly expand the possibilities of psychotherapeutic treatment. Body-oriented therapy acts as an independent direction in psychology, while having a clear concept and a variety of practical developments.

“ The body remembers everything” – this is one of the laws of body-oriented psychotherapy. The body stores all the memories and emotions we have experienced. Feelings and fears that a person ignores result in health problems, and if you continue to ignore them, there will be more and more such problems. Each part of the body is responsible for certain fears of a person, and depending on where the discomfort occurs, it is possible to determine what a person is afraid of.

Our Consciousness does not want to recognize some feelings, so they disperse throughout the body and settle in certain places. This mechanism has been dubbed “repression” in psychology. In the Unconscious there is a displacement of painful experiences, thoughts and memories, including human fears. To remind of themselves, they are transformed into illnesses, thus, hidden feelings try to attract attention.

How to draw an individual body map of fears?

You will need a blank sheet of paper and drawing tools (but no felt-tip pens or pens).

1. Draw your body.

2. Close your eyes and try to feel your body. Do you feel tension? Are you comfortable? Do you feel warm?

3. As you continue to feel your body, ask yourself: “Where does fear live in my body?”.

4. Mark the places in the picture where fear lives. There may be several such areas, somewhere a person’s fear is expressed more, somewhere less - you can express this with the help of colors.

Body map of human fears: where experiences are hidden

1. Legs. Pain in the legs may indicate a fear of losing stability and support. A person does not feel confident in the future.

2. Taz. Problems in the pelvic area speak of a person's fears in the sexual sphere. This fear leads to the development various diseases and also prevents women from getting orgasms.

3. Belly. Discomfort in this area is due to a person's fear for life. Maybe the life-threatening situation was not real, but even when the danger passes for the Unconscious, it remains relevant. In this regard, it is not possible to achieve complete relaxation and feel safe.

4. Area of ​​the diaphragm, including the stomach and solar plexus. Social fears settled in this zone. The fear of a person is to be rejected by society.

5. Chest. In this zone, the fear map reflects a person's fear of loneliness, a person is afraid of being rejected as a person.

6. Hands. Through this part of the body, a person's fear of contact with the world is expressed. Often people who hide this fear choose a profession where they do not need to communicate with others.

Problems with the hands indicate problems with communication. The right hand indicates the fear of men, and the left - women.

7. Back. Discomfort in this area indicates that a person is afraid to appear imperfect, not living up to the expectations of others. Perfectionists often face this problem.

As for the shoulders, they symbolize responsibility and strength. Pain in this area is associated with a person's fear of being weak or unable to cope with responsibility.

8. Neck. Frequent sore throats, a feeling of constriction and itching haunts people who find it difficult to express their feelings. The constant tension in the neck comes from the fact that every time the feelings want to come out, the neck contracts and keeps them inside.

9. Face. On the body map of fears, the face symbolizes the fear of “losing face”. Such people need love and approval, so in order to please everyone they have to constantly wear masks.

10. Eyes. Fear of reality affects one of the main channels of perception. A person refuses to see the truth, which results in vision problems.

Emotions cannot be kept in oneself, it is secret fears that are the cause of most diseases. Having coped with your inner feelings, you can get rid of health problems.

The theoretical and practical systems of body-oriented psychotherapy are based on the belief that there is a strong relationship between the physical and mental health of a person. So, a psychologically enslaved, closed person will be enslaved in physical plane. That is why, by acting on the body shell of a person, it is possible to eliminate or minimize his psychological disorders.

Gait, facial expressions, gestures, walking style, favorite postures - this is the language of our body, which knowing person will tell a lot: about his problems in the family, character traits, complexes and fears. The physical state of a person is able to tell about his internal problems, about his mental and emotional state. The human body reflects all his feelings, emotions, experiences and fears. That is why psychotherapists and psychologists around the world pay such special attention to teaching body-oriented psychotherapy.

It is well suited to work with emotional disorders in children, adolescents and adults in hospitals, clinics and specialist settings. schools. TO therapy can also help people with physical disabilities improve their self-esteem, balance and coordination.

The analytical psychology of C. Jung had a great influence on the development of body-oriented therapy. "A body without a soul tells us nothing, just as - let us take the point of view of the soul - the soul cannot mean anything without a body ..." "... Thoughts can lie, feelings can lie. The only thing that never lies - this is the body and dreams "...

Throughout life, desires, feelings, prohibitions are "encoded" by the human body, creating blocks and armor. Bodily contact plays a huge role in a person's life from birth, when the mother's touch opens the world to the child even before he begins to realize himself.

For babies under one year old, tactile contact is vital, as is eating or sleeping. The child should be stroked at least 8 times a day. Better yet, 20. It's not about quantity, but quality. It is better to hug once so that the child feels: you need him, he is loved than 8 times but formally. Studies by psychologists of signs of physical contact between people have shown that if a child is deprived of the touch of human hands and body, his development is slow in social, emotional and physical terms.

But for older children, of course, it is also important. The fact that children like to cuddle less with age is our disservice. Many parents say: "You have already grown up, that you are like a little one." This is how a ban is placed on the manifestation of the need for bodily contact. However, this need still exists. Even the most "hedgehog", that is, "prickly" children need it. For children, the most beloved and important are the parents. And it is important for them to feel with their body that their parents need them.

Sidney Jourard's research has shown that touching from other people occurs most of all on the part of a loved one of the opposite sex. The touches of the mother are just as frequent (though only in certain areas and only up to a certain age).

Recall that touch (as opposed to contact) is an intentional, conscious action and is most often done with hands, it conveys a more active nature of actions on the part of a particular person.

Scheme of touches according to S. Jourard.

M F M F Mother's touch Father's touchM F M F

Same-sex friend touches Friend touches

opposite sex

- 76 – 100% - 51 – 75 % - 26 – 50% -0 – 25%

In the process of personality formation, the difficulties of growing up, the costs of education, numerous stresses suppress the feelings and sensations of the body, contribute to the impoverishment of emotions. Deeper experiences are fixed in the memory of the body. Thus, a "muscle shell" is formed, zones and knots of chronic tension and clamps, which reduces the mobility of the body's vital resources. The ability to enjoy life is lost, as the armor blocks possible negative and positive sensations inside the body and from the outside.

From the above, we can conclude that this therapy is a type of therapy that uses movement to develop the social, cognitive, emotional and physical life of a person. It can be used in working with children with a variety of emotional problems, intellectual decline and serious illnesses.

The use of movements in the correction of the child's psycho-emotional states is based on the principle of a close relationship between emotional experiences and bodily tension according to the theory of body therapy by W. Reich and A. Lowen. The essence of this theory lies in the fact that the mental traumas received by a person during his life are contained in the so-called muscular shell, which inhibits the impulse and free expression of emotions.

There are seven main muscle segments: at the level of the eyes, mouth, neck, chest, diaphragm, abdomen and pelvis, in which various negative emotions are "clogged" - fear, anger, resentment. The removal of such physical tension in movements, in dance or in special rhythmic exercises creates a condition for the expression of feelings, thoughts and emotions of a person. A flexible disinhibited body is more capable of a wide range of emotional experiences and the release of negative emotions.

TOT techniques are used for such manifestations as:

Anxiety, excitability, tearfulness

Aggressiveness

Fears and phobias

Obsessions and stereotypes

Difficulties with communication, shyness, stiffness

closed, closed

Psychosomatic problems:

Tics, enuresis, stuttering, non-nervous vomiting, gastrointestinal disturbances, osteochondrosis, etc.

Awareness of the capabilities of one's body in performing certain postures, movements, gestures means, at the same time, awareness of one's feelings.

All theoretical concepts of body psychotherapy have practical forms of application, which consist of a series of exercises aimed at achieving specific goals:

Relieve stress;

Withdrawal chronic fatigue;

Treatment of neurosis, depression;

Getting rid of fears;

Getting rid of feelings of dissatisfaction

Increase self-esteem

Thanks to the exercises of bodily therapy, the patient will be able to learn to relax, listen to his body, understand it and find harmony with the outside world.

The use of elements of animal therapy techniques allows you to adjust

family relationships. This allows parents to game form find contact with

with your child, relieve tension in the muscles of the body, receive positive emotions,

to trust each other.

Body-oriented exercises:

"Puppets"

The psychologist asks the children to imagine that they are soft rag toys that

hanging on strings.

Children stand in a circle and raise their hands. At the command of a psychologist, successively

perform the following movements: lower the hands down; bend your arms at the elbows;

relax the hands and they fall down; bend the body and lower the head; bend

kneel and squat down.

(release muscle tension of the body, receive positive emotions)

"Recumbent Eight"

Children join their palms and stretch their arms forward.

The psychologist stands in front of the children, performs the same movements and says:

Imagine that your fingertips are connected to my invisible threads.

Where my hands move, yours will too.

The psychologist begins to slowly "draw" the sign with joined palms

infinity:

During the exercise, it is recommended to “draw” five such eights.

At the end, the children shake their hands.

"Stork Pose"

The child stands straight, legs are in place. Raise your hands up, palms forward,

bend over and inhale slowly bend over. At the same time, hands must be grasped

lower legs. We must try not to bend our knees, it would be nice to get it with our forehead

knees. You can breathe freely. Hold the pose for 10-15 seconds and then slowly

straighten up.

"Get a hold of yourself"

As soon as you feel that the child is restless. wants to hit someone

throw something, there is very good way prove your strength to yourself: wrap your palms around

elbows and tightly press your hands to your chest - this is the pose of a seasoned person.

"Snowman"

An adult invites children to turn into a snowman. Children breed tense

hands to the sides, puff out their cheeks, make a sad face and stand motionless.

The teacher says: “So our snowman stood all winter, but then spring came,

the sun warmed up, and the snow began to melt. "Children gradually relax, lower

hands, "go limp", expose their face to the sun and squat down.

"The pencils"

Adult. Fingers are pencils and they must be put away in a box - clench your fist.

You have to squeeze hard. and then the pencils will fall.

After a few seconds, the teacher offers to get the pencils - unclench the fist.

Children move their fingers: "Here are the pencils!"

The child kneels, hands and hips should be placed perpendicular to the floor and

perpendicular to each other. Gently raise your head, bend as much as possible in

lower back. It is necessary to hold the pose for 10-15 seconds. Breathing is even and calm.

Ask your child to think of something kind and joyful.

"Angry Cat Pose"

It is useful to alternate with the pose of a kind cat. starting position too. Further

the child lowers his head, and gently arches his back upwards. Breathing is arbitrary.

The child is asked to think about what makes him angry and angry. Hold the pose for 10-15 seconds.

"Get into character": a liberated person with straightened shoulders, a high head and a free gait; to be a playing child, a cat, etc. Walk "on quicksand", through a swamp, along rubbed slippery parquet, along a muddy road in shoes on high heels. Imagine yourself as a bush growing from a seedling, a flower opening. Walk in a polar explorer's suit, in overalls, in a mink coat, in an evening dress with a train, in a bathing suit.

« Motivated running or walking": against the wind, along the dew, along the swamp, over the abyss, along the gorge; rush to work, from work, on a date, to the pool. Movement against the crowd, if we do not want to excite or wake someone up, if we are angry and angry, if we are going to do something unpleasant for ourselves.

"Dialogue of body movements". For two minutes, communicate with a partner using pantomime in the roles: teacher and student, parent and child, sorcerer and zombie, thief and policeman, man and woman, strength and weakness, activity and passivity, rudeness and gentleness, love and hate, acceptance and deviation, disappointment and satisfaction, boredom and interest, etc.

"Snake". The group lines up behind the leader in the back of the head and moves behind him, repeating all his movements; then the driver goes to the end of the line, and the next participant becomes the driver.

"Glass cobra". Participants stand in the back of the head, close their eyes and feel the back of the person in front, trying to remember him. The host says “Ding!”, the “cobra” breaks up and for a minute the “fragments” wander around the room, protecting themselves with outstretched palms. At the signal of the host, the “cobra” begins to coalesce.

"Confusion". Participants join hands, forming a chain, the leader leads it, stepping over the hands of others and confusing. The participant, who has been waiting outside the door all this time, enters and tries to unravel the chain. When he succeeds, he changes with the leading roles.

"Chaotic movement". Participants are freely located in space, on command they begin to quickly randomly move, colliding with each other.

"Noah's Ark" sets sail in five minutes. Everyone receives a card on which the name of the animal is written, which will have to be silently portrayed. Does anyone have a card with the same name. We need to find our mate.

"Zoo". Each member of the group depicts some animal of his choice in a cramped enclosure.

"Penguins". During frost, penguins huddle together to keep warm; those who are on the edge try to squeeze deep into the pack.

"Against the motion". Participants stand in a circle, close their eyes, put their hands in front of their chests, palms out. At the leader's signal, everyone moves to the other side of the circle.

"Meeting on the narrow bridge". Squeeze towards each other through a narrow passage formed by the participants, and at the same time miss each other with a partner: through a narrow door, between two puddles, on a narrow bridge.

"Humps and bulldozers". Hemp, rooted, stand firmly. Bulldozers try to push them off the spot or pull them off by grabbing their hands.

"Pass around" rhythm, movement or an imaginary object: a bowl of wine, a peace pipe, a kitten, a hedgehog.

"Original". Each one passes in front of the group in a manner unlike the others.

"Studies with Imaginary Objects". Play with an imaginary ball, touch an invisible wall, open a window, find the right book in a bookcase, drop your favorite cup, fry an egg.

"Unclench your fist." One clenches his fist, the other, without a word, must ensure that the fist opens.

"Silent Lake"

Adult. Stand comfortably, close your eyes and listen to my voice.

Imagine a wonderful sunny morning. You are near the quiet

beautiful lake. All you can hear is your breathing and the splash of water. The sun is shining brightly,

the rays warm you, you feel better and better. You hear the birds singing and

the chirping of grasshoppers. You are absolutely calm. The sun is shining, the air is clear and

clean You feel the warmth of the sun with your whole body. You are calm and still as it is

quiet morning. You feel calm and happy, you are too lazy to move.

Every cell of your body enjoys the peace and warmth of the sun. You

rest...

Now open your eyes. We are at school, we had a good rest, you are cheerful

mood, and pleasant sensations will be with you throughout the day.

Methods of body psychotherapy are especially effective for the treatment of psychosomatic diseases, neurosis, the consequences of mental trauma (developmental trauma, shock trauma) and post-traumatic stress disorders, depressive states. Body-oriented therapy can also be called a personal growth tool that allows you to achieve a more complete disclosure of personal potential, increase the number of ways of self-expression available to a person, expand self-awareness, communication between people and improve physical well-being.
3.

4.

Take the test and find out your ideal way to lose weight!

BUT YOUR BODY NEVER LIES - ITS LANGUAGE IS ABLE TO GIVE YOU OUT WITH YOUR HEAD.

Knowing the secret signals of the body gives specialists access to secret information that is much more reliable than words.
The psychology of the body is able to open the depths of the unconscious and determine where the legs grow from the problem of excess weight.
And it helps to solve it.
After observing overweight clients, psychotherapists came to the conclusion that most of them have impaired perception own body.
Many look at their bodily shell as something alien, not really belonging to them.
Such people avoid mirrors so as not to meet their reflection.
But in order to lose weight, you need to love yourself for who you are, and want to change for the better.
The body, like any living being, quickly responds to positive.

But hatred for oneself, for one's physical appearance only multiplies body fat.

Silent game

Freud's student Dr. Wilhelm Reich invented body-oriented therapy in the 1930s, and not from a good life.
Among his patients there were many overweight women who could not manage to lose weight.
It was clear to Reich that the cause of fullness must be sought in the minds of these ladies, but they
they were so complex about the volumes that they flatly refused to discuss this topic with a man, even a doctor.

No matter how Reich tried to win over the patients to himself, the poor things only blushed, turned pale, burst into tears, but they could not squeeze out a word from themselves.

Since it was not possible to talk to the women, the psychoanalyst, instead of listening to the fat women during the session, began to carefully consider them.
And he came to an amazing conclusion: it turns out that the body can tell about the nature and problems of its mistress more than she herself!

And it all started with the fact that Dr. Reich noticed how, under the influence of his questions, the lady lying on the couch began to grab her throat, as if wanting to push back the anger that overwhelmed her.
The doctor suggested that it was this emotion that made her gain weight.
It soon became clear that certain bodily manifestations correspond to each emotional problem: the body itself told what was preventing it from maintaining ideal parameters.

After all, our shell remembers everything - all our experiences from the moment of birth, when there was no talk of consciousness and conscious memory.
You don’t even know about it, and the body is fenced off from unpleasant memories with a layer of fat.
But more importantly, because body-oriented therapy is not censored by the patient's consciousness, it acts faster and more efficiently than verbal techniques, which are based on a traditional conversation with a psychotherapist.
One of Reich's most important discoveries was precisely that the body can be switched from negative to positive by bodily imitation of positive emotions.
It was he who came up with the idea of ​​making patients smile at their reflection in the mirror, even if the mood is at zero.
It turns out that not only our experiences affect the body, forcing the muscles to raise the tips of the lips or lower the hands and twist into a grimace of crying.
There is also feedback!
They forced themselves to laugh purely mechanically - and the heart became more cheerful, it beat more often, the fat began to burn more actively.

To lose weight, you need to engage the muscles involved in the expression of positive emotions, and relax those that tense up due to negative ones.

Elimination of muscle clamps - the way to a beautiful figure!

Do not try to hold back a smile at the moment of fun!
Otherwise, your joy will be weaker than if you allowed yourself to laugh heartily.

Relaxation Course

By finding a physical analogy for mental trauma and illness, Reich revolutionized psychology.
He believed that emotions that we do not give an outlet cause muscle clamps.
Eliminating them with the help of exercises or massage - for example, kneading the aching neck or lower back - donuts thereby get rid of areas of chronic tension in the body, improve their psychological state and ... lose weight.

The most complete relaxation is achieved in the fetal position, which reminds us of the time when we were protected from all vicissitudes.
Or you can hug yourself by the shoulders, lower your head and sway from side to side, as if someone is cradling you.
This technique perfectly tames the appetite, which increases due to stress.
There is another option: sit on the floor or on the sofa, pulling bent legs to the chest, clasp them with your hands and swing back and forth for a minute.

Get rid of the armor

Nerves on edge, neck hurts, shoulders numb, back aching? Help the muscles relax, and the soul will immediately feel better: physical relaxation will inevitably be followed by psychological relaxation.
The feeling of peace will come from the fact that the endocrine system will come into balance: it will stop producing hormones of stress and anxiety that increase appetite and force your body to fence itself off from the hostile world with a thick armor of fat.

Express test

Sit in the very uncomfortable posture, in which the tension in the muscles is felt most strongly.
Touching your collarbone with your chin, turn your head back to one side, and then to the other side.
Move your shoulders, bend over, trying to reach the back leg of the chair with your fingers.
These movements will help determine where the muscle clamps are.
After completing the relaxation exercises, repeat the test.
The tightness should disappear: you will not feel any discomfort - neither physical nor emotional!

What to do?
Do a set of relaxation exercises.

Body Oriented Therapy-Exercise

• Lower your head, stretching the muscles at the back of your neck. Then slowly tilt your head back, stretching the front surface. Repeat two times.
• Put your hands on the back of your head, interlocking your fingers, slowly lower your head and count to 10.

Return to starting position.

• Lower your left hand, and grab your head with your right hand so that the palm is located behind the ear.

Tilt your head to the right by pulling cervical muscles and count to 10.
Straighten up and repeat the exercise again, and then do the same twice on the other side.

• Run wide rotational movements head, stretching the muscles of the neck and shoulder girdle.

After completing one turn clockwise, repeat the same counterclockwise - a total of two times.

Raise and lower your shoulders, repeat 10 times.

• Complete circular motions in shoulder joints- also 10 times.
• Put your hands together in a lock, raise to chest level, turn your palms away from you and stretch forward strongly, while rounding your back and trying to direct it back as much as possible.

Maintain this pose until you count to 10.

• Connect your hands behind the lock at the level of the lower back.

Stretch them back strongly, rounding your chest and pushing it forward. Stay in this position until you count to 10.

• Sit on a chair. Throw left leg behind the right and turn the torso to the right.

Stay in this pose until you count to 10.
Breathe evenly! Straighten up. Repeat the exercise two more times, and then do the same on the other side.

• Take your hands back and grab the back of the chair (sit so that your back does not touch it).

Straighten your shoulders, round your chest, and count to 10.
Don't hold your breath.

• Lower your head, round your back, rest your hands on your knees.

Count to 10 and then straighten up with your shoulders back. Repeat 10 times.

• Place your feet shoulder-width apart, turn your toes inward. Bend your knees as much as possible without lifting your heels off the floor.

Rest your fists on your lower back and bend back.
Breathe into your belly while holding the pose for about a minute.
Note which parts of the body are tense.
Did your legs start to shake? This is a natural response to stress.

Happiness on demand

One of the most popular tricks consists in creating the desired psychological state through external imitation of emotions.
The desired experience can be evoked by controlling the muscles of the body and face.

If you have a complex because of a non-standard figure and doubt that you can complete the diet, periodically do this: raise your head higher, open your eyes wider and give your face an expression of confidence.
And everything will work out!

Helps in such cases and another method body-oriented therapy which is called "grounding".

To do this, you need to spread your legs wider, imprinting them on the ground - this position will help create the feeling that you are firmly on your feet, not only physically, but also psychologically.
If you want to perform not a shortened version of the exercise, but a full one, do this: put your feet shoulder-width apart, turn your socks inward.
Bend forward at the waist.
Bend over with your knees bent and touch your toes to the floor. Shift your weight onto your toes.
Then slowly straighten your legs, but not completely. Hold this pose until your knees begin to tremble.
Try to feel the contact of the feet with the floor - it's not for nothing that this technique is called "grounding"!
Straighten very slowly, vertebra by vertebra.
Take deep breaths in and out through your mouth throughout the exercise.

countdown complex

Exercising for half an hour three or four times a week, in a couple of months you will fit into your favorite jeans, which have long become hopelessly small, and at the same time learn to hear and understand your body better.

Choose the right time to practice.

You can perform exercises at any time, but not earlier than an hour and a half after eating and two hours before bedtime.
Before training, stretch your muscles to warm them up and prepare them for the load, and dance to fast music for five to seven minutes.
During classes, do the exercises until you feel a little tired.
Each time, gradually increase the load and the number of repetitions, in order to eventually reach the maximum.
Before everyone next exercise stretch the muscles for one to two minutes to relieve tension.

After completing the complex, lie on your back with a couple of cushions under your feet, relax and stay in this position for at least five minutes, then take a shower and refrain from eating for two to three hours.

Body Oriented Therapy - Exercises

1. Stand straight, put your feet shoulder-width apart, raise your hands to chest level, turn your palms down. Bend your elbows and connect the hands so that the right one is on top of the left.
Without lifting your feet from the floor, turn your body to the left, straighten left hand and abruptly pull it aside. Return to starting position. Then turn the body to the right, moving the straight right arm to the side.
Repeat 30-40 times on each side.

2. Stand or sit on a chair, straighten your back, take 1 kg dumbbells, lift bent arms up so that the dumbbells are behind the shoulders (elbows pointing forward). Slowly straighten your arms and bend again.
Repeat 10 times, then rest for one to two minutes and do the exercise 10 more times.

3. Perform exercise number 1.

4. Lie on your stomach, slip your legs under the edge of the sofa.
Bend your arms and place them under the back of your head.
Quickly but smoothly raise your torso as high as possible.
Also smooth and fast
return to starting position.
Perform the exercise 30 times with rest after every 10 repetitions.

5. Lie on your back, put your hands behind your head, and bend your legs slightly at the knees.
Lift quickly and springy upper part torso without completely lifting the shoulder blades off the floor.
At the moment of extreme tension of the abdominal muscles, inhale through your mouth.
Perform the exercise until you feel tired (but not exhausted!), then relax, roll over on your stomach, put your hands on the floor and, straightening them, bend the body: this will help stretch the abdominal muscles. Repeat the exercise as many times as you can.

6. Perform exercise number 4.

7. Lie on your back, bend your knees.
Hold onto the legs of a chair or the edge of a sofa with your hands.
Raise your bent legs up, tearing your buttocks off the support. Returning to the starting position, straighten your legs a little and try to touch the floor with your heels (make sure that there is no deflection in the lower back).
Repeat the movement for as long as you can.

8. Rest one or two minutes and start over.
If there are forces left for the third run - act!
But keep in mind that after this exercise you should experience only slight fatigue.

9. Stand up straight, put your feet hip-width apart, take dumbbells in your hands. Bend your elbows slightly and spread apart so that the dumbbells are at waist level. Spring squat at a fast pace until you get tired.
At the bottom, the knees should not protrude beyond the toes. Take a short break and do it all over again.

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Source - Lose Weight Magazine

« Arch". Stand with your feet shoulder-width apart and your toes slightly turned inward. Bend your knees as much as possible without lifting your heels off the floor. Place your fists on your lower back and bend back. Breathe into your belly and hold this pose for about a minute. Pay attention to which parts of your body are tense. If you are flexible and relaxed enough, your legs will begin to tremble. This is the body's natural response to stress.

« grounding". Spread your legs a quarter of a meter, turn your toes slightly inward and bend forward at the waist. Bend your knees and touch your toes to the floor. Shift all your weight onto your toes. Breathe deeply through your mouth. Slowly straighten your legs, but not completely. Breathing deeply, hold this pose until your legs begin to tremble. Feel the contact with the ground under your feet. Straighten very slowly, vertebra by vertebra.

« free pose". Participants sit silently in a circle, one of them is asked to "make things comfortable" for the others. He separates the crossed arms and legs, lowers his shoulders, turns the heads of the participants.

« Removing the clamp". Sit in an uncomfortable position: look around without turning your shoulders and torso; press the chin to the collarbone; lift up or move your shoulders forward; touch the back leg of the chair with your fingers. Focus on the resulting muscle clamp and remove it with an effort of will.

« Release of motor activity". Stand up and close your eyes, mentally examine your body from head to toe, fixing especially tense areas. Open your eyes, gently move and shake your body, especially in places of greatest tension, until it relaxes. Check the body again and repeat the exercise if necessary.

« Tension and relaxation of the hands". Bend your arms, holding them in front of your chest parallel to the floor. Close your eyes, breathe easily and evenly, clench your fists tightly. Then sharply tighten all the muscles of the arms from the shoulder to the hand. The fists must be clenched so that the muscles begin to vibrate. Continue to breathe easily and evenly. Tighten the muscles to such an extent that a slight sensation of pain appears.

Lower your arms so that they hang freely along the body. Relax your arm muscles. Relax completely. Breathe in and out slowly. Focus on the feeling of heaviness and warmth in your hands, then open your eyes. If your hands do not become warm, repeat the exercise. It will help you achieve quick physical relaxation, relieve irritation and anxiety.

« Tension and relaxation of the body". Lie on your back. Fully extend your legs, put your hands along the body. Breathe easily and freely. Squeeze your buttocks firmly. Then tighten your calves and thighs. Tighten your whole body, at the same time take even breaths and exhales - hold the tension for about a minute. Try not to arch up so that you don’t get a “bridge”. Even when you have reached the level of maximum tension, the buttocks should touch the floor.

Let the tension go completely. Grasp your knees with your hands and rock this way several times to relax the muscles of the spine. If the exercise is successful, you will feel relaxation and warmth throughout the body. If you stretch your legs too much, you may experience a tingling sensation in your feet and calves. Exercise helps to quickly release tension, relax the muscles of the spine, and reduce back pain.

« Anxiety and difficulty breathing' are often interrelated. When you start to worry, pay attention to your breathing. Slowly exhale all the air, repeat this four or five times. Then inhale calmly, preparing to exhale effortlessly. Can you feel the flow of air in your throat, in your mouth, in your head? Let the air out of your mouth and feel its flow with your hands.

You are holding chest extended, even when not inhaling air? Do you pull your belly in when you inhale? Can you feel how the air you inhale calmly goes through the nose, down the trachea, down to the pelvis? You can feel it fill with air and expand. Bottom part ribs and chest?

Notice if your throat is tight facial muscles whether your nose is breathing freely. Pay special attention to whether your diaphragm is clamped. Focus on these tense areas of the body and give yourself the opportunity to release them.

« On knees". One gets on all fours, and the other, located behind, grabs his pelvis and, when the partner exhales, takes his pelvis back, while exhaling - forward, thereby helping him integrate breathing and movement. Switch roles and then share your impressions.

« lowing". Relax and hum a tune you like, any natural angry sounds, while placing your hands on different parts of your body to feel how they vibrate as you hum. This exercise releases tension around vocal cords and throat, which occurs in those who have to talk a lot, and also in those. who experience a feeling of constriction in the throat. Working with vibration also allows you to relieve pain in different parts of the body.

« Noise release". Make any strange or childish sounds that come out, especially those that were forbidden in childhood.

« scream". Fill your chest with air, cover your mouth with your palms and scream with all your might. Repeat the cry several times until you feel empty.

« Hysterics". Lie on your back, pound your hands and feet on the floor, and make any sounds that come out until you feel like lying down and relaxing.

« kicking". Beat your hands and feet on the floor and turn your head, shout angrily. Other participants actively stimulate this process, for example by saying "Yes!" if the participant shouts "No!", or "You will!" When he shouts out "I won't!".

« Discharge of anger and aggression". Make a list of situations and people (including yourself) that cause or have caused anger. Choose the object of aggression, sit on a chair with a forward tilt, put your hands on your knees and close your eyes. Pat your knees with your hands, and when it becomes a semi-automatic action, start making a growling or guttural sound. Let the sounds get louder and the pats harder until all the pent-up rage is released. You can stamp your feet, shout out swear words and curses. This exercise is useful not only for releasing excess tension, but also for muscle spasms, tics, twitching of the limbs during sleep, general motor restlessness, and also in the absence of adequate sexual release.

« Cry". Imagine yourself on the stage, having heard the sad news, weep from the bottom of your heart, trying to include all the muscles of the face, neck, shoulders, forearms and chest. This exercise is effective for depression, sleep disorders, headaches, muscle and joint pains, tics, coughing fits, frequent and painful swallowing, menstrual irregularities.

« Get into character": a relaxed person with straightened shoulders, a high head and a free gait; to be a playing child, a cat, etc. Walk "on quicksand", through a swamp, along rubbed slippery parquet, along a muddy road in high-heeled shoes. Imagine yourself as a bush growing from a seedling, a flower opening. Walk in a polar explorer's suit, in overalls, in a mink coat, in an evening dress with a train, in a bathing suit.

« Motivated running or walking": against the wind, along the dew, along the swamp, over the abyss, along the gorge; rush to work, from work, on a date, to the pool. Movement against the crowd, if we do not want to excite or wake someone up, if we are angry and angry, if we are going to do something unpleasant for ourselves.

« Body dialogue". For two minutes, communicate with a partner using pantomime in the roles: teacher and student, parent and child, sorcerer and zombie, thief and policeman, man and woman, strength and weakness, activity and passivity, rudeness and gentleness, love and hate, acceptance and deviation, disappointment and satisfaction, boredom and interest, etc.

« snake". The group lines up behind the leader in the back of the head and moves behind him, repeating all his movements; then the driver goes to the end of the line, and the next participant becomes the driver.

« glass cobra". Participants stand in the back of the head, close their eyes and feel the back of the person in front, trying to remember him. The host says “Ding!”, the “cobra” breaks up and for a minute the “fragments” wander around the room, protecting themselves with outstretched palms. At the signal of the host, the “cobra” begins to coalesce.

« Confusion". Participants join hands, forming a chain, the leader leads it, stepping over the hands of others and confusing. The participant, who has been waiting outside the door all this time, enters and tries to unravel the chain. When he succeeds, he changes with the leading roles.

« Chaotic movement". Participants are freely located in space, on command they begin to quickly randomly move, colliding with each other.

« noah's ark g" sets sail in five minutes. Everyone receives a card on which the name of the animal is written, which will have to be silently portrayed. Does anyone have a card with the same name. We need to find our mate.

« Zoo". Each member of the group depicts some animal of his choice in a cramped enclosure.

« penguins". During frost, penguins huddle together to keep warm; those who are on the edge try to squeeze deep into the pack.

« Against movement". Participants stand in a circle, close their eyes, put their hands in front of their chests, palms out. At the leader's signal, everyone moves to the other side of the circle.

« Meeting on the narrow bridge". Squeeze towards each other through a narrow passage formed by the participants, and at the same time miss each other with a partner: through a narrow door, between two puddles, on a narrow bridge.

« Stumps and bulldozers". Hemp, rooted, stand firmly. Bulldozers try to push them off the spot or pull them off by grabbing their hands.

« Circle transmission» Rhythm, movement, or an imaginary object: a bowl of wine, a peace pipe, a kitten, a hedgehog.

« Original". Each one passes in front of the group in a manner unlike the others.

« Sketches with imaginary objects". Play with an imaginary ball, touch an invisible wall, open a window, find the right book in a bookcase, drop your favorite cup, fry an egg.

« open your fist". One clenched his fist, the other, without a word, must ensure that the fist was unclenched.

« Siamese twins". Partners depict twins fused on one side. They hug each other around the waist, and now they have two arms and two legs for two.

« Twins» walk, cut an imaginary sausage and feed each other, drink coffee with a sandwich, etc. Option: the partners have “grown together” with their foreheads, between which they pinch a sheet of paper. They must constantly move, and if they drop a leaf, freeze when it touches the floor. Another option: the partners have grown together with their backs, their hands are intertwined in the elbows; they sit on the floor together and then stand up.

« Everything above! Partners sit on the floor in front of each other so that their toes touch. Then both extend their arms, grab the partner's hands and begin to pull each other strongly and synchronously, while rising up until they stand on their feet.

« Living Mirror". Participants alternately mirror each other's movements. A woman puts on make-up, combs her hair, dresses; the man copies her facial expressions and movements. Partners wash their faces in the morning in front of a mirror, brush their teeth, shave, look for a speck in their eyes, examine their tongues or sore throats, and grimace cheerfully in front of a mirror.

« Conversation through glass". Conversation through a shop window; there are two buses in a traffic jam, it is necessary to transfer urgent information to a friend in another bus through closed windows; conversation through the glass of the car (farewell at the station).

« friendly dumb". Silently hang a picture together, roll up a carpet, shake off a tablecloth, wind yarn, cut firewood with a two-handed saw, row in one kayak, pull the rope.

« Sign language translation". The "mute" sits down together with the interpreter in front of a group of "deaf" and whispers some interesting story, the interpreter conveys his story with gestures and facial expressions, then it turns out who understood what.

« Blind and Guide". The blind man, with his eyes closed, feels his surroundings, the Guide introduces him to the objects.

« Robot and Operator". A competition of pairs in which one plays the role of a robot, the other is an operator. Task: who will quickly collect the matches laid out on the table in front of each pair. Matches are taken with "claws" - forefinger and thumb, and then clamped with the rest of the fingers. Everyone chooses a partner with whom it is convenient. The robot stands in front of the table, stretches out its hand over the matches and closes its eyes. The operator is located behind him. To guide the movements of the Robot's arm.
The operator uses only six words: "forward, backward, left, right, down, take." After all the matches are in the fist, the Robot opens its eyes, puts the matches back on the table and becomes the Operator, and its partner becomes the Robot. When a pair completes the second round of the game, it counts how many matches at that moment remain uncollected from other pairs. Then a discussion is held on who felt like they were in the role of the Robot and the Operator.

« Guards and Prisoners". The prisoners sit in a circle on chairs, behind them are the Guards, one of whom has an empty chair. He invites the “alien” Prisoner with a glance, and his guard must notice this in time and prevent his ward from “escaping”.

« Tigers, mice and elephants". Participants are divided into two equal teams, each chooses which animals will portray. Tigers - arms extended forward, growling menacingly; Mice - move crouching, hands on their heads tremble like ears, squeak softly; Elephants - leaning forward, folded arms swaying like a trunk, sometimes trumpeting. The team whose beast can drive the other wins: the tiger drives the mouse away, the elephant drives away the tiger, the mouse drives away the elephant. To decide, each team gathers at the opposite wall, agrees for a minute and begins to count loudly to three. On the count of three, everyone assumes the image of the chosen animal, and then it becomes clear who won. If the selections of the teams matched, you have to replay.

« Grandma's keys". Grandmother stands facing the wall. Behind her, right at her feet, is a small bunch of keys that can be hidden in a fist. At a distance of 5-6 m behind it, the start line is indicated, a group lines up on it. The thief must grab the keys, touch each player, and bring the keys to the start line. The thief and other players begin to move. Grandmother looks around without warning, at that moment everyone freezes. Whoever did not have time to stop returns to the start, and if Grandma “figures out” the Thief, they change roles.

« Rejuvenation". Participants pretend to be 80-year-old old men and women, when they meet they nod to each other. At the clap of the leader, they discard a dozen years and, when they meet, they wave their hands to each other. Then the participants become 60 years old, they shake hands. At 50, everyone friendly puts a hand on the shoulder of a passing person, at 40 - pats on the back, at 30 - quickly touches the other, trying not to let him touch him. 20-year-olds merrily chase each other, jump and grab their buddies by the left ear, not letting themselves be grabbed. 10-year-olds rush back and forth, trying to avoid collisions. It is discussed who at what age was best and worst.

Body-Oriented Psychotherapy is a way of soul therapy that has existed for as long as humanity has lived. Its techniques developed in parallel in the eastern and western directions, since for centuries in the eastern currents there was a different culture of the body and corporality in general. Now, different approaches are found in modern psychological body-oriented practice. The methods of this direction are easily superimposed on other methods of psychological work. Moreover, very often, using the body-oriented approach, we can raise from the unconscious those deep contents that are blocked when working with other methods.

Finally, it has become more common in our culture to pay attention to the experiences of one's own body, and not only when it is sick. They began to treat the body more respectfully, but still the dominant is often shifted towards the head, the body is left with less attention. This is clearly seen in the statistics of the drawing test, when it is proposed to draw a person, and many do not have enough space for the body on the sheet. This is why throat problems are so common, because the throat connects the head to the body.

In the European tradition, the history of the body approach is difficult to trace; in psychology, it is customary to begin with Wilhelm Reich. Despite his frequent criticism, he introduced all the concepts that body-oriented therapists use to this day. Modern European body psychotherapy has grown under strong influence, therefore it can be considered as a method of working with the same problem, but through a different entrance.

The body direction allows the psychologist to work with a client who is difficult to understand and verbalize his problem. He would be ready to explain why he feels bad, but he literally lacks words. The other extreme is when the client is overly talkative and even uses language to get away from the problem. Body-oriented psychotherapy will allow him to deprive him of his usual protection, covering up a psychological problem.

Methods of body-oriented psychotherapy

The body does not lie, revealing the very essence of spiritual experiences. It is also difficult to hide your resistance in the body - it can even be fixed. You can deny your anxiety, but you cannot hide the trembling in your hands or the stiffness of your whole body. And since working with resistance in solving a psychological problem often takes up most of the time, an objective, materialistic body approach is very effective.

Absolutely all human experiences are encoded in the body. And those that we cannot decode through speech, perhaps reveal through the body. The amount of non-verbal information that signals the state of a person is simply huge, and you just need to learn how to work with it. Problems of overcontrol appear in the head, in the hands and shoulders - the difficulties of contacts with people, intimate problems are reflected in the pelvis, while the legs carry us information about the difficulties of supporting a person, his confidence and movement through life.

Body Oriented Therapy is built on an attempt to appeal to the human animal body, to what is natural, natural and contains a lot of useful information. However, our social body often comes into conflict with instinctive aspirations, taboos them and gives rise to many psychological problems. We often do not hear our body well and do not know how to establish interaction with it.

Reich's body-oriented psychotherapy is based on the studied psychological defenses and their manifestation in the body - the so-called muscular shell. This concept was introduced by Reich to refer to tight muscles and shortness of breath, which form like armor, a physical manifestation various ways psychological defenses considered by psychoanalysis. Reich's method consisted in modifying the state of the body, as well as influencing the clamped area. For each individual muscle group, he developed techniques to reduce tension and release trapped emotions. Techniques were aimed at breaking the muscle shell, for this, the client was touched by squeezing or pinching. Reich saw pleasure as a natural flow of energy from the center of the body outward, and anxiety as a shift of this movement to the person himself inside.

Alexander Lowen modified Reich's therapy and created his own direction - widely known by this name today. Lowen's Body-Oriented Psychotherapy sees the body as a bioelectric ocean with an ongoing chemical-energy exchange. The goal of therapy is also emotional release, emancipation of a person. Lowen used the Reichian breathing technique, and also introduced various tense body positions to energize blocked areas. In the postures he developed, the pressure on the muscles constantly and increases so much that the person is eventually forced to relax them, unable to cope with the exorbitant load anymore. In order to accept one's own body, the technique used to observe it naked in front of a mirror or in front of other participants in the training, who gave their comments afterwards. The description of the body made it possible to create an image of the muscular shell, characteristic of a particular person, and the problems coming from it.

The method of the next famous psychotherapist, Moshe Feldenkrais, deals with the conflict between the social mask and the natural sense of satisfaction, urges. If a person merges with his social mask, he seems to lose himself, while the Feldenkrais method allows you to form new, more harmonious habits that will smooth out this conflict tension and allow inner contents to manifest. Feldenkrais considered deformed patterns of muscular action, which, as they become stronger, become more and more stagnant and act outside. He paid great attention to freedom of movement in simple actions, the client was encouraged to independently find the best position for his body, according to his individual anatomy.

Matthias Alexander also explored bodily habits, postures, and posture in order to find more harmonious and natural postures. He considered the most correct maximum straightening, stretching the spine up. Alexander's therapy also uses pressure from the head down, which causes the client to relax more and more while trying to straighten up. The result is a feeling of release and lightness. This method is often used by public people, dancers, singers, since Alexander himself invented this technique, having lost his voice, and thanks to the solution found, he was able to return to the stage again. It is also effective for therapy in cases of injuries, injuries, a number of chronic diseases.

Body Oriented Psychotherapy - Exercises

For any work with the body, it is primarily important to feel it and ground yourself. Stand straight with your legs straight, stretching the top of your head and even slightly pushing your chest forward. Feel how all the energy goes up from the legs, this is a state of elation and even some suspension. Inhale, then, bending your knees, relaxing your pelvis, exhale. Imagine that you are now sitting in an easy chair, as if you are rooting into the ground. Look around, you will feel more present, as if you even begin to feel the air on your skin. This is the easiest exercise to ground yourself and begin to work deeper with anything, whether it's emotional experiences or further work with the body.

The next exercise is devoted to dissolving the clamp in the mouth area - the jaw clamp. We often clench our jaws at times of physical exertion or the need to be persistent, to get things done. Also, if we don’t like something, but there is no way to express it, we clench our jaw again. Sometimes the jaw is compressed so strongly that blood circulation in this area is disturbed. You can either sit or stand for this exercise. Place your palm under your chin with the back side up and now try to inhale, open your mouth, lower your jaw down, but your hand should prevent this movement. As you exhale, the jaw relaxes and closes again. After several such movements, you will feel the place where the jaws close, you can massage it, relaxing the muscles. As a result, you will feel warm, it will become easier for you to pronounce words and, perhaps, even breathe.

An example of a body block would be tucked up shoulders. If you strengthen this clamp a little more, it turns out that the neck literally hides in the shoulders, which, like a tortoise shell, protect it from a possible blow or push from behind. When a person has already got used to such a position of the shoulders, this means that in his life there were many stressful situations when he had to shrink internally. The simplest exercise here is to try to seem to throw something off your shoulder. To enhance the image, we can imagine how someone's hand is on the shoulder, and we do not want it to be there. Shake it off your shoulder and do it confidently.

Another exercise with the same goal of freeing the shoulders is repulsion. Put your hands forward, as if trying to push an unpleasant person away from you. A variation is also possible when you push back with your elbows. You can even help yourself to withdraw verbally by saying no contact.

In exercises with the presence of another person, which is practiced by both Reich's body-oriented psychotherapy and Lowen's body-oriented psychotherapy, he can, while lying on your back, being behind your head, massage your forehead, then the neck area behind your head. It is better if the action is performed by a professional therapist. Perform swaying of the body in time with massaging movements. Next - the transition to the muscles of the neck, massaging the tendons, the places where the muscles are attached to the skull, gently pulling the muscle. Again you need to pull the neck and even a little hair, if the length allows.

At any moment, if tension is present, you can again return to the forehead area, knead, tightly touching your head with your hands. Requires support and the absence of sudden movements. In the scalp, you also need to perform kneading movements, stretch the scalp. This can be done in different directions with any movements, fingers and knuckles. With each new push, you can change the location of the fingers. Capturing a crease superciliary arches, you can pull it to the sides and close it back.

After working with the frontal clamp, the transition to the facial muscles is carried out. Having symmetrically placed the fingers on the sides of the nose, they must be slowly spread apart to the ears. We move down along the nasolabial fold, pulling the muscle. We are working on the jaw muscles, paying special attention to places of tension. We release tension from the jaw bone, put our hands on the sides of the center of the chin and slowly spread them back to the ears. The slower the movement, the deeper it is. Working with facial muscles– we work with the emotions stuck in them.

Further work is shifted to the neck and shoulders. If similar kneading techniques are used in the neck, then support and strong pressure are acceptable in the shoulders in order to straighten them. Pressing is performed by swaying movements, then passing to the hands. Taking the hand, which should be completely relaxed, you need to swing, take the wrist and pull, then release and repeat the cycle from swinging again. Then follows the kneading of the brush, which, like plasticine, you need to stretch out with the soft parts of the palms, and also walk with kneading movements along each finger, as if tightening the tension. You can also use twisting movements. You need to complete everything with a soothing sway.

Body Oriented Psychotherapy Techniques

The body, as our largest resource, contains all the information recorded in itself. Like rings on a tree, it stores the history of our life about those difficult and emotionally rich situations that remain like notches on it, manifesting itself in pain and uncomfortable muscle clamps. Work with the body makes it possible to get into the depth, the essence, into those nuclear experiences that can be preserved as the results of conflicts in relationships, at work, internal conflicts, fears, insomnia, emotional stress that cannot be contained, up to panic attacks.

In any situation, the body is turned on, because it takes on absolutely all the stresses that pass through a person's life. At the moment of tension, excitement, breathing changes, followed by changes in the composition of the blood, the hormonal background, which at the level of physiology prepares a person for action. If the gestalt is not closed, this state is then deposited in the muscles.

For the treatment of negative conditions in the body-oriented approach, various techniques are used, ranging from the already described grounding. Then centering is often used, when the client is lying down in a star position, and the therapist massages his head, arms and legs with tightening movements, relieving excess tension from each part. If the first technique can be performed independently and is suitable for use even outside of therapy, then the second requires the presence of a therapist.

Worthy of special attention are the common breathing techniques, which in various versions are known from ancient spiritual practices. With Tracking natural way breathing of a person can diagnose his psychological problems. Then, through a change in the rhythm and depth of breathing, a new state of consciousness is achieved. In a superficial form, this can be the usual relaxation or raising the tone, which is also applicable in everyday use, when a person himself wants to calm down or tune in, on the contrary, to work. In therapeutic work, breathing techniques can be used much more actively, even in some cases to put a person into a trance. Of course, this requires the guidance of a qualified therapist.

Work with the body is aimed at turning to internal resources, developing the feeling of this moment of life, the full presence and release of blocked, squeezed energy. All these are essential components of a full, joyful life.

There is an opinion that any person reads all the information about the interlocutor in 10 seconds. The fact is that the body is like a cast from our psyche. All our traumas, stresses, fears are deposited in the so-called muscle clamps, which form signals recognizable to others: aggression, insecurity, fear.

In the form that it is now, body psychotherapy arose on the basis of psychoanalysis. A student of Freud, a certain Dr. Wilhelm Reich noticed that all neurotics are very similar. They have similar movements, body structure, facial expressions and gestures. A hypothesis arose that emotions create a corset, a kind of human muscular shell. Reich began to treat people through the body, removing the clamps one by one, and people began to feel happier. Destructive emotions left, neurosis receded.

It turned out that any physical and psychological traumatic events are deposited in the body. On the one hand, muscle clamping is a consequence of injury, and on the other hand, protection from negative emotions. The muscular shell helps a person not to feel, not to be aware of unpleasant emotions. They pass, as it were, past consciousness, settling in the muscles in the form of spasms. With time muscle corset begins to generate emotion. Then we feel unconscious anxiety, fear, although there are no external reasons for them.

So what is Body Oriented Therapy? Who is it for? This is a non-verbal technique that is gentle on the client's psyche, restoring his contact with the body, turning a person to face himself and his needs. The method will be useful primarily to those people who are not used to talking about themselves, are poorly aware of their emotions and feelings, often do not understand what exactly is happening to them, but characterize their condition with one word: “bad”.

Characteristics of therapy

The characteristic of therapy in the body-oriented approach is determined by its general objectives. They are the same stages that a specialist works on in order to help a person overcome trauma and improve the quality of his life:

1. De-energization of impulses that provoke a feeling of unhappiness, rupture of neural connections that support negative complexes, expectations, fears.
2. Purification of the human psyche from negative accumulations.
3. Recovery of CNS reflexes.
4. Teaching methods of self-regulation, the ability to withstand psychological stress.
5. Learning new information about yourself and the world.

To achieve these goals, body therapy uses different methods and approaches.

These include:

• Reich's Vegetative Therapy.
• Rod energy.
• Bioenergetics Alexander Lowen.
• Breathing exercises.
• dance therapy.
• meditation techniques.
• Massage.

All body oriented therapy and exercises, various methods of body therapy are body oriented. Through the body and movements, various centers of the brain are activated. Thus, emotions and stresses begin to be processed, which for many years were driven deep into the subconscious and were manifested by outbursts of anger, addictions, and physical illnesses. The bodily oriented therapeutic effect pulls them out, helps to survive and clean out the memory of the body.

Body Therapy Techniques

Applying the techniques and basic methods of body psychotherapy, the therapist focuses on the person himself and his individual characteristics. According to the principle of an individual approach, a set of exercises is selected for each individual person. Some methods work in the treatment of this particular client, others do not. But there are exercises in body-oriented psychotherapy that help everyone. They can and should be applied independently.

grounding

When we are stressed, we do not feel supported. The grounding exercise is aimed at returning the energy connection with the earth. You need to focus on the sensations in your legs, feel how your feet rest on the ground.

We place our legs a quarter of a meter, socks inward, knees bent, bend over, and touch the ground. Straighten your legs, feel the tension and slowly, slowly unbend.

Breathing techniques

We never think about how we breathe, but we often do it wrong. Constantly nervous, we begin to breathe shallowly, preventing the body from being saturated with oxygen. “Breathe,” the therapist often says in psychotherapy sessions, because the client freezes and breathing becomes almost imperceptible. Meanwhile, breathing techniques help to relax muscles, remove muscle clamps and turn on the recovery mechanisms of the body.

Breathing in a square

We count: inhale - 1-2-3-4, exhale - 1-2-3-4. Repeat for 3 minutes.

Breathing for relaxation

Inhale - 1-2, exhale - 1-2-3-4.

Breath to activate

Inhale - 1-2-3-4, exhale - 1-2.

Healing Breath

Close your eyes and concentrate on the process of breathing. Breathe deeply and confidently. Start mentally moving around the body and imagine that you are breathing in different organs and parts of the body. Track your feelings. If you feel discomfort in any organ, imagine that you are breathing healing sparkling healing air and watch how the unpleasant sensations leave this organ.

Relaxation

Helps release muscle tension. There are many relaxation techniques, but the most accessible and simple is the alternation of tension and relaxation. You need to lie down comfortably and strain all the muscles with all your strength, including the muscles of the face. Hold it for a couple of seconds and relax completely. Then repeat again and again. Already after the third repetition, a person feels laziness and a desire to fall asleep.

The next relaxation method is auto-training. Lying or sitting with your eyes closed, imagine how the muscles of the body relax one by one. This method works well in combination with breathing techniques.

How does a body-oriented psychotherapist work?

Although some of the exercises can be used on their own, their benefits are like a drop in the ocean compared to the work of a body-oriented therapist. The specialist uses deep methods of body-oriented therapy to remove the muscle shell forever. In addition, a therapist is needed in order to be close to a person when an emotion imprisoned in a compressed muscle breaks free, because it will somehow need to be accepted and experienced. Professional therapeutic techniques of body-oriented therapy are very effective. They remove even the strongest clamps and restore the normal flow of energy in the body.

Vegetotherapy Reich

The classical vegetative therapy of Reich, the founder of the method, uses several techniques:

1. Massage is the strongest impact (twisting, pinching) on ​​an inadequately clamped muscle. It increases the voltage to the maximum and starts the process of prohibitive braking, which dissolves the shell.
2. Psychological support for the client at the time of the release of emotions.
3. Abdominal breathing, saturating the body with energy, which itself, like water in a dam, demolishes all the clamps.

The first experiences of Reich's body-oriented therapy showed the high effectiveness of the direction. But the followers of the Reich exercises were not enough and, like mushrooms after the rain, new interesting methods began to appear.

Bioenergetics by Alexander Lowen
The symbiosis of Western and Eastern practices is the bioenergetics of Alexander Lowen. To the legacy of the founder, Lowen added a special method of diagnosing clamps with the help of breathing, the concept of grounding and many interesting exercises to accelerate the movement of human energy, relax the abdomen, pelvic muscles and release of expression (getting rid of the squeezed negative emotions.

Bodynamics

Fashionable now bodynamics with the help of simple exercises works out very serious things: boundaries, ego, contact, attitude and even lifestyle. Bodynamics has learned to test a person by studying his muscle clamps, the so-called hyper and hypotonicity. Practical experiments have shown that by influencing certain muscles, certain emotions can be evoked. It is on this that all bodynamic exercises are based. For example, if you want to evoke a feeling of confidence, strength and healthy aggression, hold something in your fist. This will help you get through the tough times. That is how, with clenched fists, man has always met danger and emotion has helped him to survive.

Biosynthesis

The next method of body-oriented therapy - biosynthesis attempts to bind together human feelings, actions and thoughts. Its task is to integrate the experience of the perinatal period into the current state of man. In this method, the improvement of grounding, restoration correct breathing(centering) and are also used different kinds contacts (water, fire, earth) in work with the therapist. At the same time, the therapist's body is sometimes used as a support, thermoregulation is worked out and voice exercises are applied.

thanatotherapy

Yes, that's right, the concept of death is encrypted in the word thanatotherapy. It is believed that only in death is a person most relaxed. Thanatotherapy strives for this state, of course, leaving all participants in the action alive. The method uses group exercises when one is in a static state, for example, lies in a “star” position, and the other manipulates some part of the body, moving it as slowly as possible to the side. Participants talk about experiencing a transcendent experience of floating above their body and feeling completely relaxed.

Meditation

Meditative psychotechnics take their origins from Buddhism and yoga. It will take some time to master them, but the result is worth it. Meditation makes you focus on your body and makes it possible to feel the energy flows inside it. It allows you to restore integrity to the loose psyche and forms new missing psychological qualities.

Meditation is a great relaxation method. If you focus on any one thought or point of the body, all other muscles will lose tension and negative energy will go away.

What is the difference between body-oriented psychotherapy and other methods? From the very beginning of the use of the method, ever since the appearance of the Reich exercises, it was clear that this was a phenomenon unique to psychotherapy. Firstly, there was no need for long conversations, discussion of dreams, immersion in childhood memories. You could do without words. The psychotherapist got to the patient's trauma through the body.

All the exercises of the body-oriented therapy acted carefully, quickly, and as sparingly as possible on the client's psyche. This is the main advantage of body psychotherapy. In addition, the Reich technique killed two birds with one stone - along with mental health, it also returned bodily health.